The Center for Science in the Public Interest recently sent a publication to their Nutrition Action Healthletter subscribers that listed 10 Super Foods...For Better Health. Here is more information about those super foods.
1. Sweet potatoes - they contain a lot of vitamin C, potassium, fiber, and carotenoids (antioxidants that helps protect the cells from free radical damage and boost health).
2. Mangoes - one cup of mango gives us 100% of the vitamin C we need daily, plus vitamin A, potassium, and fiber.
3. Unsweetened Greek yogurt - non fat, plain Greek yogurt is tart, but add fruit, cereal, granola, or other toppings to jazz it up. It has twice the protein of normal yogurt, but usually less calcium.
4. Broccoli - contains vitamin C, carotenoids, vitamin K, and folic acid.
5. Wild salmon - wild salmon has less contaminants than farmed salmon and it also helps get the omega-3 fatty acids needed for heart-health.
6. Crispbreads - these whole grain rye crackers are fat-free but have lots of fiber.
7. Garbanzo beans - all beans have a good dose of protein, fiber, iron, magnesium, potassium and zinc. Garbanzo beans are easy to use in a variety of dishes, including salads, stews, soups, added to chili, mixed with rice, or as a side dish.
8. Watermelon - 2 cups of watermelon has a good amount of vitamin A, vitamin C, potassium, and lycopene. It is only 80 calories and has no sodium.
9. Butternut squash - sliced butternut squash is easy to steam, put in the oven, stir fry, or in soup. You will get a lot of vitamin C, vitamin A, and fiber from this vegetable.
10. Leafy greens - such as kale, collards, spinach, turnip greens, mustard greens, and Swiss chard. They are loaded with vitamin A, vitamin C, vitamin K, folate, potassium, magnesium, calcium, iron, lutein, and fiber.
How many of these super foods are you eating regularly? If you aren't eating very many, try to incorporate some of these into your meals a few times a week at least. You may find a new meal or dish that you really enjoy.
Stay tuned next week for ten of the most un-healthy foods!
For more information about the Center for Science in the Public Interest, check out their website.
This blog includes articles on health, wellness, physical activity, healthy eating, and food safety.
Wednesday, August 10, 2011
Tuesday, August 2, 2011
Butter vs. margarine
Which is better? What is the difference? Here is more information about the butter vs. margarine debate.
Butter is made from cow's milk (cream) whereas margarine is made from vegetable oil. Margarine must be 80% vegetable oil, if it has less then it is considered a vegetable oil spread.
The best butter options are:
- whipped butter in a tub, because it contains more air and less calories and fat.
- light butter, which has more water and less fat and calories
- a vegetable-oil blend, which has added olive oil or canola oil. This doesn't lower the fat or calories, but provides healthy fat instead of saturated fat which helps lower cholesterol.
The worst butter option is a stick of butter.
The best margarine options are:
- light or low-fat spreads, once again because of the added water.
- butter substitute spray, they have very little fat and no cholesterol.
- soft spreads, because they have less saturated fat and usually no trans fat.
The worst margarine option is a stick of margarine with trans fat. The process of hydrogenation (which adds trans fat) keeps the vegetable oil solid at room temperature. Most solid sticks of margarine contain trans fat or if not, then saturated fat. When baking, use margarine stick with no trans fat.
Other options, such as fortified spreads or spreads with added plant sterols are still up in the air. They may have added omega-3's, but the amounts are so tiny that they may not make much difference. They are typically more expensive too.
The healthiest option may be to go "Mediterranean" and use olive oil for dipping bread and/or cooking.
It is also good to use nut butters as a spread instead of butter or margarine. They still contain fat, but at least it's healthy fat. Plus they usually have protein and a few other nutrients. Try sunflower butter, cashew butter, or almond butter for something new instead of peanut butter.
Regardless of what type of butter or margarine you use, keep your portion or serving small. Fat and calories can add up quickly when you use a larger than a tablespoon amount.
The American Heart Association recommends soft, trans-fat-free spreads instead of regular butter or stick margarine. Choose one that has the least amount of saturated fat and no trans fat. You may need to read the label to tell if it has trans fat, looks for the words "partially hydrogenated." If you see that, the spread has some trans fat, even if only a small amount, which can add up if you use more than one serving.
For more information:
Match margarine to use
Use olive, canola, corn, or safflower oil as your main kitchen fats
Butter is made from cow's milk (cream) whereas margarine is made from vegetable oil. Margarine must be 80% vegetable oil, if it has less then it is considered a vegetable oil spread.
The best butter options are:
- whipped butter in a tub, because it contains more air and less calories and fat.
- light butter, which has more water and less fat and calories
- a vegetable-oil blend, which has added olive oil or canola oil. This doesn't lower the fat or calories, but provides healthy fat instead of saturated fat which helps lower cholesterol.
The worst butter option is a stick of butter.
The best margarine options are:
- light or low-fat spreads, once again because of the added water.
- butter substitute spray, they have very little fat and no cholesterol.
- soft spreads, because they have less saturated fat and usually no trans fat.
The worst margarine option is a stick of margarine with trans fat. The process of hydrogenation (which adds trans fat) keeps the vegetable oil solid at room temperature. Most solid sticks of margarine contain trans fat or if not, then saturated fat. When baking, use margarine stick with no trans fat.
Other options, such as fortified spreads or spreads with added plant sterols are still up in the air. They may have added omega-3's, but the amounts are so tiny that they may not make much difference. They are typically more expensive too.
The healthiest option may be to go "Mediterranean" and use olive oil for dipping bread and/or cooking.
It is also good to use nut butters as a spread instead of butter or margarine. They still contain fat, but at least it's healthy fat. Plus they usually have protein and a few other nutrients. Try sunflower butter, cashew butter, or almond butter for something new instead of peanut butter.
Regardless of what type of butter or margarine you use, keep your portion or serving small. Fat and calories can add up quickly when you use a larger than a tablespoon amount.
The American Heart Association recommends soft, trans-fat-free spreads instead of regular butter or stick margarine. Choose one that has the least amount of saturated fat and no trans fat. You may need to read the label to tell if it has trans fat, looks for the words "partially hydrogenated." If you see that, the spread has some trans fat, even if only a small amount, which can add up if you use more than one serving.
For more information:
Match margarine to use
Use olive, canola, corn, or safflower oil as your main kitchen fats
Friday, July 29, 2011
Eat more beans and veggies
The new Myplate recommendations are that half of your plate should be fruits and veggies. Most people don't eat nearly that amount of vegetables everyday.
Beans are inexpensive, low in calories and fat, and give you some extra protein, iron, and fiber. They can be added to many recipes without much extra time. Use canned beans for an extra time-saving measure, just don't forget to drain the liquid and rinse them to eliminate a big portion of the sodium.
Beans can count in either the vegetables or the protein group because they are similar to both.
Lentils are also in the bean family but don't cause as much gas as beans can do. Dry lentils take less than 30 minutes to cook in boiling water and also add lots of nutrients to your meal.
Here are some easy recipes to help you get more veggies and beans from the July/August 2011 Nutrition Action Healthletter (Center for Science in the Public Interest).
Toss 1/4 cup of your favorite vinaigrette dressing (basic or balsamic, for instance), make your own vinaigrette, or use vinegar and oil with the following:
2 cups lentils + 1 cup shredded carrots + 3 sliced scallions
8 cups salad greens + 1 lb grilled shrimp + 1 chopped tomato
1 1/2 cups navy beans + 1 pint halved cherry tomatoes + 1 diced avocado
6 cups chopped Romaine + 1 cup sliced bell peppers, red onion, and cucumber + 1/4 cup crumbed feta cheese
6 cups mixed salad greens + 1 can tuna + 2 cups chopped roasted red peppers
1 lb. steamed asparagus, green beans, snap peas, or snow peas + 1/4 cup toasted sliced almonds
1 1/2 cups cannellini beans + 1 jar drained artichoke hearts + 1 cup sliced celery + shaved Parmesan
6 cups argula + 1/2 pint halved cherry tomatoes + 2 oz fresh mozzarella + fresh basil
1 1/2 cups chickpeas + 2 chopped roasted red peppers + 1/2 cup diced red onion
2 cups lentils + 1 diced apple + 1/4 cup chopped walnuts
Most of these recipes require minimum cooking time, so they are perfect for hot summer nights when we won't feel like using the stove!
Beans are inexpensive, low in calories and fat, and give you some extra protein, iron, and fiber. They can be added to many recipes without much extra time. Use canned beans for an extra time-saving measure, just don't forget to drain the liquid and rinse them to eliminate a big portion of the sodium.
Beans can count in either the vegetables or the protein group because they are similar to both.
Lentils are also in the bean family but don't cause as much gas as beans can do. Dry lentils take less than 30 minutes to cook in boiling water and also add lots of nutrients to your meal.
Here are some easy recipes to help you get more veggies and beans from the July/August 2011 Nutrition Action Healthletter (Center for Science in the Public Interest).
Toss 1/4 cup of your favorite vinaigrette dressing (basic or balsamic, for instance), make your own vinaigrette, or use vinegar and oil with the following:
2 cups lentils + 1 cup shredded carrots + 3 sliced scallions
8 cups salad greens + 1 lb grilled shrimp + 1 chopped tomato
1 1/2 cups navy beans + 1 pint halved cherry tomatoes + 1 diced avocado
6 cups chopped Romaine + 1 cup sliced bell peppers, red onion, and cucumber + 1/4 cup crumbed feta cheese
6 cups mixed salad greens + 1 can tuna + 2 cups chopped roasted red peppers
1 lb. steamed asparagus, green beans, snap peas, or snow peas + 1/4 cup toasted sliced almonds
1 1/2 cups cannellini beans + 1 jar drained artichoke hearts + 1 cup sliced celery + shaved Parmesan
6 cups argula + 1/2 pint halved cherry tomatoes + 2 oz fresh mozzarella + fresh basil
1 1/2 cups chickpeas + 2 chopped roasted red peppers + 1/2 cup diced red onion
2 cups lentils + 1 diced apple + 1/4 cup chopped walnuts
Most of these recipes require minimum cooking time, so they are perfect for hot summer nights when we won't feel like using the stove!
Friday, July 15, 2011
July is peach and watermelon month
July is Peach Month and Watermelon Month. Here are more details about these two colorful fruits.
Peaches are in season starting in July. They are sometime available at other times of the year but best prices and quality are in the summer.
Peaches are a good source of beta carotene (thanks to the orange color), which the body converts to vitamin A. Vitamin A is an antioxidant and helps prevent macular degeneration. Peaches also have fiber, potassium, and vitamin C. They are low in calories and have no fat, sodium, or cholesterol.
Peaches should be firm to slightly soft with no bruises. For firm peaches, let them ripen at room temperature in a loosely closed bag for 2-3 days. Store fully ripe peaches in the refrigerator.
Peaches can be frozen, canned, or dried. For more instructions on the procedures for each of these, view the MU Extension guide sheets available online.
Peaches can be used in a variety of recipes, including smoothies, fruit and yogurt parfaits, fruit salad, pies and other desserts, as a topping for cereal or ice cream, or raw as a snack or dessert.
Watermelons start their season in April or May but are also available year-round. The summer season provides the best quality and best prices when choosing watermelon.
Watermelons are about 90% water, so they can help provide us with fluid in the summer to prevent dehydration. They contain vitamin A (like peaches) and also vitamin C, and potassium. Watermelon also contains lycopene (due to the red color) which can be protective against some types of cancer and be beneficial for prostate health for men. Watermelon also has fiber and is low in sodium, fat, calories, and cholesterol.
When choosing a watermelon, choose one that is firm, heavy, and a little waxy (rather than dull). Look for a pale yellow color on one side of the watermelon, which indicates that the watermelon was allowed to ripen while still on the vine. The yellow part is where it was still on the ground. If the watermelon doesn't have one, it was picked before it was ripe, most likely. Watermelon that is ripe should be stored in the refrigerator, so that it will not over-ripen.
Watermelon can be cubed and kept in a covered bowl for kids and adults to grab for a quick and healthy snack. You can add watermelon to fruit kabobs too.
For more information:
Missouri Families website - Melons are a good value financially and nutritionally
MU Extension - Peaches: From Harvest to Health
Peaches are in season starting in July. They are sometime available at other times of the year but best prices and quality are in the summer.
Peaches are a good source of beta carotene (thanks to the orange color), which the body converts to vitamin A. Vitamin A is an antioxidant and helps prevent macular degeneration. Peaches also have fiber, potassium, and vitamin C. They are low in calories and have no fat, sodium, or cholesterol.
Peaches should be firm to slightly soft with no bruises. For firm peaches, let them ripen at room temperature in a loosely closed bag for 2-3 days. Store fully ripe peaches in the refrigerator.
Peaches can be frozen, canned, or dried. For more instructions on the procedures for each of these, view the MU Extension guide sheets available online.
Peaches can be used in a variety of recipes, including smoothies, fruit and yogurt parfaits, fruit salad, pies and other desserts, as a topping for cereal or ice cream, or raw as a snack or dessert.
Watermelons start their season in April or May but are also available year-round. The summer season provides the best quality and best prices when choosing watermelon.
Watermelons are about 90% water, so they can help provide us with fluid in the summer to prevent dehydration. They contain vitamin A (like peaches) and also vitamin C, and potassium. Watermelon also contains lycopene (due to the red color) which can be protective against some types of cancer and be beneficial for prostate health for men. Watermelon also has fiber and is low in sodium, fat, calories, and cholesterol.
When choosing a watermelon, choose one that is firm, heavy, and a little waxy (rather than dull). Look for a pale yellow color on one side of the watermelon, which indicates that the watermelon was allowed to ripen while still on the vine. The yellow part is where it was still on the ground. If the watermelon doesn't have one, it was picked before it was ripe, most likely. Watermelon that is ripe should be stored in the refrigerator, so that it will not over-ripen.
Watermelon can be cubed and kept in a covered bowl for kids and adults to grab for a quick and healthy snack. You can add watermelon to fruit kabobs too.
For more information:
Missouri Families website - Melons are a good value financially and nutritionally
MU Extension - Peaches: From Harvest to Health
Thursday, July 14, 2011
Cut back on sugar
Adults consume a whooping 22 teaspoons of sugar a day, which is equal to about 350 calories. That adds up to about 167 cups of sugar per year. Some teenagers may consume up to 34 teaspoons of sugar a day.
If 22 teaspoons doesn't seem like a lot to you, sit down and actually measure out 22 teaspoons of sugar. That's how much sugar most Americans are eating everyday.
We are all aware that certain foods contain sugar, such as brownies, cookies, cakes, regular soda, and candy. But what about canned salsa? What about pasta sauce? What about salad dressing? Sugar can hide in foods that we aren't aware, so you must read the food label to see how much sugar is in your favorite foods.
First, you can see how much sugar is in a food by looking at the listing for sugar in grams. To convert grams to teaspoons, divide by 4. This doesn't break down any natural sugar or added sugar, so you must look at the ingredient list to figure this out.
Some common sugars in the ingredient list:
fructose (natural fruit sugar)
lactose (natural milk sugar)
sucrose (table sugar made from fructose and glucose)
maltose (sugar made from grain)
glucose (simple sugar)
dextrose (a form of glucose)
Other sweeteners:
honey
syrup
cane
molasses
agave nectar
malt
juice
For example, if a breakfast cereal has sugar listed as the first ingredient, you know there is a lot of sugar in there because the ingredients are listed from most to least. If a cereal has sugar listed as the third ingredient, but also has corn syrup, honey, or other indicators of sugar listed right after that, then it also has a lot of sugar but it is disguised as different forms. Some organizations have recommended that food labels combine all forms of sugar on the ingredient list to make it easier to see just how much sugar that food has, but that hasn't been done yet.
Next time you are grocery shopping, look at some of the food labels and ingredient lists for foods that you didn't think had sugar, like pasta sauce. You will be surprised at the foods that do have some sugar in them.
High-fructose corn syrup (HFCS) has a bad reputation, but is actually very similar chemically to regular table sugar because it is also made from fructose and glucose. HFCS is cheaper and easier to add to foods, so that's why it is used readily. There is some small evidence that HFCS may affect sugar cravings and appetite control, or it may make the body store more fat. This research has not been proven because there is insufficient evidence of that at this time. Just like with regular sugar, it is best to limited HFCS.
Artificial sweeteners taste similar to sugar, but provide no sugar and no calories. Artificial sweeteners are determined to be safe by the FDA in moderate amounts. Some claim that artificial sweeteners make you crave sugar and there are some research studies to show that people who consume a lot of artificial sweeteners may inhibit weight loss. As with sugar, it is best to limit artificial sweetener as well. Examples are:
sucralose (brand name Splenda)
aspartame (brand name Equal)
saccharin (brand name Sweet N Low)
Stevia is a natural sweetener and is considered safe, but more research is needed to study it. Some brands can be somewhat bitter when used.
The USDA recommends that for a 2,000 calorie diet, you should eat no more than 10 teaspoons of added sugar daily. That does not include sugar from all sources such as natural sugar from milk and fruits, only added sugars.
The final issue is that sugar replaces other nutrient-dense foods in the diet, such as fruits. Sugar provides no nutrients, whereas fruit provides vitamin C, vitamin A, fiber, and other nutrients. According to USDA data, people who eat diets high in sugar get less calcium, fiber, folate, vitamin A, vitamin C, vitamin E, zinc, magnesium, iron, and other nutrients. They also consume fewer fruits and vegetables.
For more information:
American Institute for Cancer Research - The Many Names of Sugar
Center for Science in the Public Interest - America: Drowning in Sugar
If 22 teaspoons doesn't seem like a lot to you, sit down and actually measure out 22 teaspoons of sugar. That's how much sugar most Americans are eating everyday.
We are all aware that certain foods contain sugar, such as brownies, cookies, cakes, regular soda, and candy. But what about canned salsa? What about pasta sauce? What about salad dressing? Sugar can hide in foods that we aren't aware, so you must read the food label to see how much sugar is in your favorite foods.
First, you can see how much sugar is in a food by looking at the listing for sugar in grams. To convert grams to teaspoons, divide by 4. This doesn't break down any natural sugar or added sugar, so you must look at the ingredient list to figure this out.
Some common sugars in the ingredient list:
fructose (natural fruit sugar)
lactose (natural milk sugar)
sucrose (table sugar made from fructose and glucose)
maltose (sugar made from grain)
glucose (simple sugar)
dextrose (a form of glucose)
Other sweeteners:
honey
syrup
cane
molasses
agave nectar
malt
juice
For example, if a breakfast cereal has sugar listed as the first ingredient, you know there is a lot of sugar in there because the ingredients are listed from most to least. If a cereal has sugar listed as the third ingredient, but also has corn syrup, honey, or other indicators of sugar listed right after that, then it also has a lot of sugar but it is disguised as different forms. Some organizations have recommended that food labels combine all forms of sugar on the ingredient list to make it easier to see just how much sugar that food has, but that hasn't been done yet.
Next time you are grocery shopping, look at some of the food labels and ingredient lists for foods that you didn't think had sugar, like pasta sauce. You will be surprised at the foods that do have some sugar in them.
High-fructose corn syrup (HFCS) has a bad reputation, but is actually very similar chemically to regular table sugar because it is also made from fructose and glucose. HFCS is cheaper and easier to add to foods, so that's why it is used readily. There is some small evidence that HFCS may affect sugar cravings and appetite control, or it may make the body store more fat. This research has not been proven because there is insufficient evidence of that at this time. Just like with regular sugar, it is best to limited HFCS.
Artificial sweeteners taste similar to sugar, but provide no sugar and no calories. Artificial sweeteners are determined to be safe by the FDA in moderate amounts. Some claim that artificial sweeteners make you crave sugar and there are some research studies to show that people who consume a lot of artificial sweeteners may inhibit weight loss. As with sugar, it is best to limit artificial sweetener as well. Examples are:
sucralose (brand name Splenda)
aspartame (brand name Equal)
saccharin (brand name Sweet N Low)
Stevia is a natural sweetener and is considered safe, but more research is needed to study it. Some brands can be somewhat bitter when used.
The USDA recommends that for a 2,000 calorie diet, you should eat no more than 10 teaspoons of added sugar daily. That does not include sugar from all sources such as natural sugar from milk and fruits, only added sugars.
The final issue is that sugar replaces other nutrient-dense foods in the diet, such as fruits. Sugar provides no nutrients, whereas fruit provides vitamin C, vitamin A, fiber, and other nutrients. According to USDA data, people who eat diets high in sugar get less calcium, fiber, folate, vitamin A, vitamin C, vitamin E, zinc, magnesium, iron, and other nutrients. They also consume fewer fruits and vegetables.
For more information:
American Institute for Cancer Research - The Many Names of Sugar
Center for Science in the Public Interest - America: Drowning in Sugar
Wednesday, June 29, 2011
What you eat and weight control
A recent study by Harvard researchers found that what you eat can have an effect on weight gain and weight loss.
Foods that were consumed daily and added the most weight gain were:
1. potato chips
2. potatoes
3. sugar-sweetened beverages (juice and soda)
4. unprocessed red meats
5. processed meats
Foods that were consumed daily and added the most weight loss were:
1. yogurt
2. fruits
3. vegetables
4. nuts
5. whole grains
One conclusion from this study was that the quality of our eating habits makes a difference in long-term weight control. With over 2/3 (68%) of our adult population being overweight or obese, this could be an important step to controlling weight.
Portion size does matter, but the foods that contribute to weight gain tend to be eaten in large portions. For instance, it's very easy to munch away on a bag of potato chips. The food is easy to eat and digests quickly. On the contrary, fruits and vegetables tend to be eaten in smaller amounts and tend to take longer to eat and digest.
Here are some tips to incorporate more of the healthier foods from above into your eating habits:
1. Swap your potato chips that you normally eat with your sandwich at lunch for sliced carrots, celery, peppers, a spinach salad, or even fruit.
2. Satisfy your sweet tooth with fruit. There are plenty of seasonal varieties in the summer.
3. Switch out one regular soda a day with water or unsweetened tea. Juice is not much better than soda, it still contains a large amount of sugar.
4. Try another vegetable besides potatoes for dinner. Broccoli, carrots, peppers, spinach, tomatoes, sweet potatoes, or cauliflower are all good options. If you can't decide on one, try mixing some veggies and stir frying with some olive oil.
5. Swap out meats (especially processed meat) for another source of protein, such as beans or lentils. They are less expensive, easy to cook, and go with any dish. If you do eat meat, make sure you grill, saute, or bake rather than fry.
6. Try nuts as a snack instead of sweets.
7. For breakfast, dessert, or a snack, make a fruit and yogurt parfait. Combine low-fat or fat-free (unsweetened) yogurt with your choice of fruit and nuts.
8. Use yogurt as a base for a dip with raw veggies. One easy recipe is a 16 oz container of plain yogurt or plain Greek yogurt with half to a full package of Ranch seasoning powder. You could also mix the yogurt with your choice or dried or fresh herbs and seasonings.
The study was published in the New England Journal of Medicine. This NEJM website has an abstract available online of the study.
Foods that were consumed daily and added the most weight gain were:
1. potato chips
2. potatoes
3. sugar-sweetened beverages (juice and soda)
4. unprocessed red meats
5. processed meats
Foods that were consumed daily and added the most weight loss were:
1. yogurt
2. fruits
3. vegetables
4. nuts
5. whole grains
One conclusion from this study was that the quality of our eating habits makes a difference in long-term weight control. With over 2/3 (68%) of our adult population being overweight or obese, this could be an important step to controlling weight.
Portion size does matter, but the foods that contribute to weight gain tend to be eaten in large portions. For instance, it's very easy to munch away on a bag of potato chips. The food is easy to eat and digests quickly. On the contrary, fruits and vegetables tend to be eaten in smaller amounts and tend to take longer to eat and digest.
Here are some tips to incorporate more of the healthier foods from above into your eating habits:
1. Swap your potato chips that you normally eat with your sandwich at lunch for sliced carrots, celery, peppers, a spinach salad, or even fruit.
2. Satisfy your sweet tooth with fruit. There are plenty of seasonal varieties in the summer.
3. Switch out one regular soda a day with water or unsweetened tea. Juice is not much better than soda, it still contains a large amount of sugar.
4. Try another vegetable besides potatoes for dinner. Broccoli, carrots, peppers, spinach, tomatoes, sweet potatoes, or cauliflower are all good options. If you can't decide on one, try mixing some veggies and stir frying with some olive oil.
5. Swap out meats (especially processed meat) for another source of protein, such as beans or lentils. They are less expensive, easy to cook, and go with any dish. If you do eat meat, make sure you grill, saute, or bake rather than fry.
6. Try nuts as a snack instead of sweets.
7. For breakfast, dessert, or a snack, make a fruit and yogurt parfait. Combine low-fat or fat-free (unsweetened) yogurt with your choice of fruit and nuts.
8. Use yogurt as a base for a dip with raw veggies. One easy recipe is a 16 oz container of plain yogurt or plain Greek yogurt with half to a full package of Ranch seasoning powder. You could also mix the yogurt with your choice or dried or fresh herbs and seasonings.
The study was published in the New England Journal of Medicine. This NEJM website has an abstract available online of the study.
Wednesday, June 22, 2011
Healthy aspects of summer
Summer provides unique ways to improve health. Here are some things to enjoy and take advantage of during this time of year.
Vitamin D - about 15 to 30 minutes of sunlight with no sunscreen (lesser if you are pale, more if your skin is darker) a few times a week gives us plenty of vitamin D. Vitamin D has a array of benefits, including: calcium absorption and bone health, prevention of many diseases (diabetes, depression, heart disease, infections), and muscle strength maintenance. After 15 to 30 minutes, it is important to wear sunscreen and protective clothing to avoid sunburn and lessen risk for skin cancer.
More fruits and vegetables in season - the prices for fruits and vegetables that are in season are much more reasonable and quality is much better. Summer seasonal fruits and vegetables include bell peppers, berries, cantaloupe, cherries, cucumbers, eggplant, garlic, green beans, okra, onions, peaches, potatoes, zucchini, sweet corn, tomatoes and watermelon. Try to include more of these in your healthy eating and meal planning.
Physical activity - the weather is nice and there are many opportunities to stay active in the summer. Take a walk or a bike ride after dinner as a family, play frisbee or wiffle ball in the yard, go swimming, or get kids and adults involved in a softball or baseball league.
Enjoy more energy from the sunlight - the days are longer so we experience more sunlight. Sunlight usually makes us feel more energized, so take advantage of this by eating dinner outside, going for an evening walk, or getting up earlier for a peaceful start to the day.
Stay hydrated - we tend to sweat more and be more active in the summer, so make sure you are drinking plenty of water. If you are active for over an hour or sweating a considerable amount, it would be ok to drink a sports drink (Gatorade or Powerade) but otherwise water is fine. You also get fluids from other drinks and many foods. Fruits and vegetables have a lot of water, so they can also contribute to hydration.
Use the grill - grilling foods is much more healthy than frying them. Grilling keeps foods low-fat and tasty. If you are worried about carcinogens during grilling then marinading, slowing down the cooking time, and flipping frequently can help reduce those substances. Also, remember to follow food safety rules when grilling.
Improve your social, emotional, or intellectual wellness - socialize with friends, plan a vacation, catch up on your reading, learn a new hobby, "stop and smell the roses", catch up on prayer or meditation, and take time for yourself. These are all ways to improve your personal wellness this summer.
Vitamin D - about 15 to 30 minutes of sunlight with no sunscreen (lesser if you are pale, more if your skin is darker) a few times a week gives us plenty of vitamin D. Vitamin D has a array of benefits, including: calcium absorption and bone health, prevention of many diseases (diabetes, depression, heart disease, infections), and muscle strength maintenance. After 15 to 30 minutes, it is important to wear sunscreen and protective clothing to avoid sunburn and lessen risk for skin cancer.
More fruits and vegetables in season - the prices for fruits and vegetables that are in season are much more reasonable and quality is much better. Summer seasonal fruits and vegetables include bell peppers, berries, cantaloupe, cherries, cucumbers, eggplant, garlic, green beans, okra, onions, peaches, potatoes, zucchini, sweet corn, tomatoes and watermelon. Try to include more of these in your healthy eating and meal planning.
Physical activity - the weather is nice and there are many opportunities to stay active in the summer. Take a walk or a bike ride after dinner as a family, play frisbee or wiffle ball in the yard, go swimming, or get kids and adults involved in a softball or baseball league.
Enjoy more energy from the sunlight - the days are longer so we experience more sunlight. Sunlight usually makes us feel more energized, so take advantage of this by eating dinner outside, going for an evening walk, or getting up earlier for a peaceful start to the day.
Stay hydrated - we tend to sweat more and be more active in the summer, so make sure you are drinking plenty of water. If you are active for over an hour or sweating a considerable amount, it would be ok to drink a sports drink (Gatorade or Powerade) but otherwise water is fine. You also get fluids from other drinks and many foods. Fruits and vegetables have a lot of water, so they can also contribute to hydration.
Use the grill - grilling foods is much more healthy than frying them. Grilling keeps foods low-fat and tasty. If you are worried about carcinogens during grilling then marinading, slowing down the cooking time, and flipping frequently can help reduce those substances. Also, remember to follow food safety rules when grilling.
Improve your social, emotional, or intellectual wellness - socialize with friends, plan a vacation, catch up on your reading, learn a new hobby, "stop and smell the roses", catch up on prayer or meditation, and take time for yourself. These are all ways to improve your personal wellness this summer.
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