Spring 2009: To Your Health

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“Eat Right” for National Nutrition Month!

The American Dietetic Association has deemed the month of March National Nutrition Month.  This year’s theme is “Eat Right”, designed to educate others about the benefits of eating healthy and how to properly choose foods for good health.

This year, take the first steps towards eating healthy by making an effort to “eat right” and choose healthy options.  On this journey to a new and improved healthy lifestyle, consider these simple changes:

• Start drinking more water.  Skip the high calorie sugary drinks and aim for at least 8 glasses of water each day.  If water doesn’t excite you, add some flavor by squeezing and placing slices of citrus fruits, such as oranges or lemons, in your pitcher. This will boost your vitamin C as well.
• Replace white flour with whole grain varieties.  The increase in fiber will help you feel full for a longer period of time, and will stabilize your energy level.
• Incorporate more fruits and vegetables into your meals.  Aim for at least 2 ½ cups of vegetables and 1 ½ cups of fruit each day.
• Swap high fat dairy products with low or non-fat alternatives.  Save yourself from consuming extra calories and fats, while at the same time reducing your intake of saturated fats.  Try to wean yourself off of the half-and-half in your coffee by using reduced fat or non-fat milk.

Constantly eating on the run?  Click here for some tips on how to keep it healthy.

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March 11th is Registered Dietitian Day!

The ADA announced the celebration of its second annual Registered Dietitian Day. Separating fads from fact is important when your health is on the line. Registered Dietitians are experts in food and nutrition and are committed to translating this science into practical solutions for healthy living.  Contact Bonnie R. Giller, MS, RD, CDN, CDE to get started!

March 24th is American Diabetes Alert Day

March 24th will mark the 21st annual American Diabetes Alert Day, created by the American Diabetes Association.  This event is intended to be a one day “wake-up call,” informing Americans about the seriousness of diabetes.  People are encouraged to take the American Diabetes Association’s Diabetes Risk Test to see if they or their loved ones are at risk for type 2 diabetes.

The Facts:

• 23.6 million children and adults in the U.S. have diabetes.
• Almost 25% of those are not aware they have diabetes.
• 1 in 5 Americans is at risk for developing type 2 diabetes

Diabetes is often diagnosed almost a decade after its onset, so it is crucial that action is taken as early as possible to avoid the many serious complications that can occur.  Some complications include heart disease, blindness, kidney disease, stroke, amputation and death.

Risk factors for type 2 diabetes:

• Being overweight
• Living a sedentary lifestyle
• Being over the age of 45

Note that there is an increased risk of diabetes for African Americans, Latinos, Native Americans, and those who have a family history of diabetes.

Click here to take the ADA Diabetes Risk Test!

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Celebrate the Strength of Garlic in April

A certain herb from the onion family with a reputation to cause bad breath will be celebrated this year on April 19th. Garlic is one of the oldest herbs, with one bulb containing smaller bulbs otherwise known as cloves. While it may have a strong taste and smell, it packs a powerful punch to help your health. Garlic has been shown to reduce your risk of heart disease by improving blood flow to the heart. A recent study performed by the University of Alabama at Birmingham found that compounds in garlic can help improve the elasticity of blood vessels by causing red blood cells to release hydrogen sulfide, leading to vessel relaxation and improved blood flow.

Another study found that people who took garlic supplements had 15% less stiffness in their aortic artery as compared to those who did not have garlic in their diet. The aorta is one of the main arteries supplying blood to the heart. As one ages, the aorta hardens, reducing blood flow.

The many benefits of garlic may also include:

• Acts as a natural antibiotic and anti-fungal agent, while stimulating the immune system.
• Can be used to help prevent the cold and flu, and also to help with superficial infections.
• Research shows that garlic not only prevents cancer but may also slow the growth of tumors.

With all of those benefits, it’s definitely worth making it a permanent installation into your diet! To take full advantage of all garlic has to offer, be aware that the properties of the various forms will be different. Only when garlic cloves are broken do they release their powerful enzymes. Slicing, dicing, and mashing your cloves will release its enzymes, leading to the production of the antioxidants that fuel all of those great benefits. Don’t forget that the sulfur compounds in garlic need 10 minutes to rev up after the clove is broken.

If you are convinced of the great work garlic can do for you, but react to fresh garlic with either heartburn, gas, or even a rash, garlic supplements are available, though may not be as beneficial as the fresh version.

References:  Goodman, T. “Eating Garlic Boosts Hydrogen Sulfide Which Relaxes Arteries”. University of Alabama at Birmingham . Oct 2007.

Start incorporating garlic into your meals with our recipe for Lemon Garlic Salmon

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What To Do When The TV Is Turned Off

This April, find the courage to turn off the television and tune into your family and friends.  Due to the relationship between television time and obesity risk, April 20th- 26th this year will be a resting week for televisions worldwide.  This bi-annual event is sponsored by many organizations such as the American Medical Association, American Academy of Pediatrics, National Education Association, and President’s Council on Physical Fitness and Sports. “TV Turnoff Week” encourages us to decrease screen time and find more productive alternatives.

Harvard researchers have concluded that infants and toddlers who sleep less than 12 hours a day and watch TV at least 2 hours each day have a 16 percent chance of becoming overweight by age 3.  Many other studies have found that the more television one watches, the greater the risk of having weight related health problems, due to the sacrifice of physical activity.

In addition, children are misled by popular food advertisements that claim to be healthy, when in reality they are not.  A recent study involving over 100 children in first through third grade evaluated their nutritional knowledge compared to the amount of TV they watched.  Researchers found that the food commercials on television taught its young viewers that “diet” and “fat free” foods were the same as being nutritious and that young viewers would choose Diet Coke over orange juice and fat free ice cream over cottage cheese because they thought it was healthier.  This blurring of the line between what one thinks is healthy or unhealthy is intentionally made by the food companies who market towards children, and could become a problem later in life when trying to choose food options for a healthier life.

Both children and adults have developed health-threatening television habits, with a daily increase in television time linked to obesity and decreased family time.  This popular leisure activity leads to a more sedentary and solitary lifestyle that can physically and mentally affect individuals.  In addition to the TV screen, all of the new advances in technology have added even more screens to become occupied with, such as computers, video games, cell phones, and music players.

So what can you do while the TV is off?  One suggestion is to get active!  Start incorporating a new workout routine to replace some of that screen time.  Exercise can significantly improve your mood, energy level, and overall health.

The benefits of exercise include:

• Keeping your arteries healthy, therefore lowering your risk of heart attacks and heart disease
• Increasing serotonin levels in the blood, which elevates your mood
• The possibility for socialization and making new friends
• Improving bone strength and preventing osteoporosis through strength training
• Preventing everyday injuries
• Enhancing hand-eye coordination and improving vision with team sport involvement
• And of course, helping you lose unwanted body fat and look your best!

References:
Taveras, E. et. Al. Short Sleep Duration in Infancy and Risk of Childhood Overweight. Archives of Pediatric and Adolescent Medicine, Vol. 162.
“The more TV kids watch, the more confused they get about which foods to eat”, medicalnewstoday.com

Click here for some suggestions to get moving.

Food Allergies on the Rise

The Centers for Disease Control and Prevention (CDC) have found that the occurrence of food allergies in children has risen dramatically in the past ten years. According to nationally represented data, from 1997 to 2007, the prevalence of recorded food allergies has increased by 18% amongst those individuals younger than 18 years of age. Researchers found that those with food allergies are 2 to 4 times more prone to other allergies, as well as asthma. It is estimated that 4 out of every 100 children are affected by a food allergy. More concerning is the increase of hospitalizations due to food allergies in minors.

May 10th -16th will be the 12th annual Food Allergy Awareness Week, sponsored by the Food Allergy and Anaphylaxis Network. This organization strives to educate others about food allergies, along with achieving legislation concerning allergy warnings on every manufactured food.

If you think either you or someone you know might have a food allergy, discuss it with a physician. If you do have a food allergy, make sure to avoid the foods you are allergic to in order to avoid triggering a reaction. Having a food allergy might seem difficult when it comes to enjoying certain foods, but it is possible to have delicious, allergen-free foods!

Reference:  foodallergy.org

Click here to learn about the top 8 food allergies.

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Nutritious Victory Over The Memorial Day BBQ

May brings warmer weather and many opportunities to get active outdoors. It also includes Memorial Day, and the fun parties that go with it! With all the beauty of the season, your food choices may take an ugly turn with all of the unhealthy options found on the grill. Here are some tips to help you stay on track and still enjoy yourself:

• If you’re hosting a party, make a fruit or veggie platter to include as an appetizer so both you and your guests can snack healthier before the main event!
• Bring your own healthier hot dogs or burger patties if you know the option won’t be available to you otherwise. Try veggie, soy, or extra lean turkey to replace the less nutritious alternatives. When shopping for turkey patties, aim for 97-99% fat free.
• As for condiments and toppings, pile the veggies on top of your patty and choose healthier sauces such as mustard or olive oil and vinegar.
• Substitute high-fat salads, such as potato salad and cole slaw with a healthier version, such as tomato or corn salad.
• Trade white flour based buns for whole wheat or whole grain. Check the label for 100% whole wheat or stone ground whole wheat, and aim for about 3-7 grams of fiber per bun.
• Use fat-free cheese instead of full-fat varieties. You will save fat and calories with this cheeseburger upgrade.
• Go for a walk after the meal with some of the other guests at the party to keep your metabolism going!

Click here to learn about food safety around the grill.

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Feature Food of the Month: Kiwi

This fuzzy fruit was originally named the Chinese Gooseberry in 1960, after California started growing the import from China. It’s name was changed to Kiwi about a year later, named after the Kiwi bird which has a brown fuzzy coat, like the fruit. The brown outer skin may not be attractive to some, but the inner green coloring makes any fruit salad a bit more colorful and intriguing.

Kiwi contains more vitamin C than an orange of the same size, and is also a good source of fiber, in spite of its small packaging. It’s green inside has an almost creamy texture, and tastes like a combination of strawberry, melon, and bananas, while adding something unique to the mix. Kiwi is also a good source of phytonutrients, which are known to protect DNA from damage. As for minerals, it is a good source of potassium, magnesium, copper, and phosphorus.

When shopping for kiwis, use your thumb and forefinger to gently apply pressure, aiming for the fruit to gently yield. Avoid those that are very soft, shriveled or have bruised or damp spots. The California crop is available during the warmer months, while New Zealand covers the rest of the year.

Under ripened kiwis will not yield to gentle pressure, and will not be at its peak amount of sweetness. They can be left to ripen for a few days to a week at room temperature, while being kept away from sunlight or heat. They can be stored in or out of the refrigerator.

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Healthy Recipe – Kiwi Chicken Sauté

Ingredients:
2 4-oz. chicken breast halves, boned and skinned
Freshly ground pepper
1/8 tsp. thyme, crushed
1 tbsp. olive oil
2 tbsp. white wine
1 kiwi, pared and sliced

Instructions:

1. Pound chicken between pieces of plastic wrap to flatten to about ¼ inch; sprinkle with pepper and thyme.
2. Heat olive oil in skillet.
3. Sauté chicken on medium-high heat about 4 minutes or until cooked and tender; turn once halfway through cooking time.
4. Remove to warm platter and keep warm.
5. Add wine to skillet; cook and stir 2 minutes.
6. Add kiwi; cook and stir gently 30 seconds longer.

Yield: 2 servings
Serving Size: 1 chicken breast
Exchanges: 3½ meat, ½ fruit, 1½ fat

Nutrition Facts:
Calories: 223
Total Fat: 8 grams
Monounsaturated fat: 5 grams
Polyunsaturated fat: 1 gram
Saturated fat: 1 gram
Cholesterol: 66 milligrams
Protein: 27 grams
Carbohydrate: 7 grams
Sodium: 76 milligrams
Dietary Fiber: 1.5 gram

For more healthy recipes, click here.