Spring 2010: To Your Health
Family Meals Matter: The Importance of Eating Together
Most American families today have such hectic schedules that getting everyone in one place for dinner seems nearly impossible. As part of National Nutrition Month 2010, the American Dietetic Association is encouraging families to take time and enjoy more meals together.
Regular family meals are not only a great time to catch up with your kids, spouse, or parents, but are also proven to lead to better physical and mental health! Studies conducted at the University of Minnesota found that frequent family meals were related to better nutritional intake, and a decreased risk for unhealthy weight control practices and substance abuse. They also noted that children who ate regular family meals consumed more fruits, vegetables and fewer snack foods than children who ate at separate times from their families. Another study from Harvard University showed that families who ate together generally consumed higher amounts of key nutrients like calcium, fiber, iron, and vitamins B6, B12, C and E. They also consumed less total fat than families who rarely ate together.
By cooking and serving meals at home, you govern the quality of ingredients you serve to your family. You also have a choice in how much food you are going to serve. When children see their parents eating healthy home cooked meals, they normally strive to mimic that behavior. If you value eating healthy and sensible portions, chances are your kids will too. It’s also a great idea to get your kids involved and excited about helping prepare meals. When kids are involved in the cooking process, they are more likely to be adventurous and try new foods.
Remember, family meal times should not be stressful. Keep meals simple and nutritious. If you’re short on time, the supermarket can usually lend a helping hand in the form of a pre-roasted chicken or ready-made sauce or marinade. You can easily complement your main dish with whole grain rice or pasta and fresh vegetables. Stick with the basics and you’re sure to get dinner on the table in no time!
Need some new recipes to wow your family tomorrow night at dinner? Click here and get your copy of Bonnie’s cookbook today!
Get the Most Out of Your Exercise with the Right Post-Workout Meal
Have you ever felt that eating a meal after exercising will sabotage the hard work you just put in at the gym? If so, we have good news! Research proves that you don’t have to starve yourself post-workout to enjoy the health benefits of physical activity. In fact, eating during the period following exercise is crucial for your body to recover and perform at its best.
- Carbohydrates: When you exercise, your body uses glycogen as fuel. Glycogen is the storage form of sugar found in the muscles and liver, and is released for the body to use during your workout. When these stores are depleted they need to be restored. Eating a whole grain carbohydrate source that is absorbed slowly in the body will do the trick.
- Protein: Amino acids are the building blocks of proteins. They are responsible in the body for making muscles, hormones, bones, and neurotransmitters. During exercise, especially that which is intense and prolonged, amino acids become depleted. Incorporating a protein source post-workout will provide your body with the amino acids it needs to repair and build your muscles.
Your best bet is to combine a protein source and a carbohydrate source after you exercise to build muscle and replenish energy stores most efficiently. Some ideas for a quick meal include a peanut butter sandwich on whole wheat bread, low fat yogurt with whole grain cereal or fruit, or an ounce of nuts. Try your best to eat within an hour of your workout, as this is when your body is craving nutrients!
Next time you hit the gym or just hit the pavement, don’t feel that you have to starve afterwards in order to lose weight. Give your body the fuel it needs and reap all the benefits your workout has to offer!
Click here for a few tips on getting fit, happy and healthy!
Get the Facts on Irritable Bowel Syndrome
April is Irritable Bowel Syndrome Awareness Month!
Irritable bowel syndrome (IBS) is a disorder characterized by abdominal pain or discomfort, and altered bowel habits including diarrhea, constipation, or both. It is a functional disorder, where the bowel doesn’t work or function correctly. IBS affects people of all ages and it is estimated that 25-45 million Americans suffer from it. Unfortunately, the cause of IBS currently remains somewhat of a mystery. Doctors do know, however, that nerves and muscles in the bowel are sensitive and are over-reactive in people with IBS. This sensitivity can cause the muscles to contract too much in response to a meal, possibly resulting in cramping and diarrhea.
According to the International Foundation for Functional Gastrointestinal Disorders, a normal activity like eating can exacerbate the symptoms of IBS. While there is no evidence that food or eating causes IBS, there are certain foods that stimulate a gut reaction in general, whether
one has IBS or not.
They include:
- Meals that are high in fat, such as fried foods
- Milk products
- Caffeine
- Coffee
- Alcohol
Eating too much of these items may stimulate cramping and diarrhea. There are also many foods that are “gas producing”. Eating too many of these types of foods may promote gas retention and bloating.
Some examples include:
- Beans and legumes
- Cabbage
- Cauliflower
- Broccoli
- Brussels sprouts
- Onions
- Raisins
Fiber can become problematic in people who are having an IBS flare-up. Insoluble fiber, the type found in whole grains and cereals, is usually the cause of discomfort. Otherwise, if not in a flare-up, fiber acts as a source of relief in some IBS patients. Fiber can decrease IBS-related constipation, making the stool soft and easier to pass. When incorporating more fiber in your meal plan, do so slowly to allow the body to adjust, and be sure to increase water intake as well.
Symptoms of IBS can range from moderate to severe and in some people, may make it nearly impossible to do ordinary daily activities. Click here to learn ways to get relief from IBS symptoms and to start feeling better!
Eat to Beat the Inflammation Associated with Arthritis
Arthritis is the inflammation of one or more joints in the body. There are many different types of arthritis that affect millions of people. Common symptoms include swelling, pain, stiffness and limited movement. The inflammation that causes arthritis may also be the same inflammation associated with other common health problems in America- cancer, heart disease, and obesity.
While arthritis may not seem nutrition-related, there is strong evidence that suggests the foods you eat have an affect on arthritis-causing inflammation. If you suffer from the pain and discomfort of this condition, it’s important to learn how components of your meal plan can either enhance or reduce your inflammation.
Click here to find out some foods that may be helpful in soothing your arthritis-related inflammation, as well as a common constituent of food that may be making it worse.
If you’re tired of the pain, swelling, and stiffness associated with arthritis, and are ready to try treating your symptoms through nutrition therapy, contact Bonnie R. Giller, MS RD CDN CDE at 516-486-4569 for a customized meal plan tailored to your needs!
Feature Food of the Month: Strawberries
History
Strawberries have been in existence for thousands of years; however they were not cultivated until the Renaissance period in Europe. In Medieval times, strawberries symbolized peace, perfection and prosperity. They are native to North America and were commonly used by the Native Americans in a variety of dishes. Strawberries were not cultivated in America until the 19th century, and today, about 75% of strawberries are grown in California.
Selection
Choose strawberries that are bright red in color with green caps. They should be fragrant. Avoid berries that are moldy, shriveled, or soft. Be sure to check the bottom of containers for any indication of rotten berries. Eat your strawberries as soon as possible, and wash them prior to consumption.
Storage
The best way to store strawberries if they cannot be consumed immediately is on a paper towel in a tightly sealed container, stored in the refrigerator for about 3 days. They can also be frozen for later use. Wash, dry, and remove the strawberry caps, then place on a cookie sheet and freeze. Once they are frozen, place in a freezer bag, remove all air, and seal. Keep in the freezer for up to 6 months.
Healthy Recipe: Mexican Stuffed Mahi-Mahi
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| Tropical Salsa 1 cup fresh strawberries, diced ½ cup mango, diced ¼ cup papaya, diced ¼ cup pineapple, diced ¼ cup green pepper, diced 2 tbsp. red onion, diced 2 tbsp. scallions, chopped 2 tbsp. lime juice 1 tbsp. fresh cilantro, chopped 1 ½ tsp. rice wine vinegar Cayenne pepper to taste |
Tacos 1 lb. mahi-mahi, cut into 8 (2 oz.) pieces ¼ tsp. black pepper ¼ tsp. ground cumin ¼ tsp. coriander ¼ tsp. chili powder 8 (6 inch) whole grain corn tortillas 2 cups cabbage, shredded |
Instructions:
- Gently mix all salsa ingredients together and season with cayenne pepper to taste. Set aside.
- Season mahi-mahi with pepper, cumin, coriander, and chili powder. Place on grill and cook until fish is firm and reaches an internal temperature of at least 145º F. In the meantime, warm the tortillas in the oven or on the grill if desired.
- Top each tortilla with 1 piece of fish, ¼ cup of cabbage, and 1/3 cup of tropical salsa.
Yield: 4 servings
Serving Size: 2 tacos, with ¼ cup cabbage and 1/3 cup salsa on each taco
Exchanges: 1 ½ starch, 4 meat, 1 fruit
Nutrition Facts
Calories: 257
Total Fat: 2.5 grams
Saturated Fat: 0.5 grams
Polyunsaturated Fat: 1 gram
Monounsaturated Fat: 0.5 grams
Cholesterol: 83 milligrams
Protein: 25 grams
Carbohydrate: 35 grams
Sodium: 131 milligrams
Dietary Fiber: 6 grams
For more healthy recipes, click here.
I am not surprised at this reulst. I have a daughter who developed Crohns Disease following a very stressful period in her life while in another European country. She also developed a type of anorexia where ( as we know this helps the clients to gain some degree of control in their lives) she ate v little carb, lots of fruit vegt and protein, and did excessive amounts of exercise . Her recommended treatment is antinflamatory drugs which have lots of side-effects. I have been trying to get her to use CBT, to help her lower/manage her stress levels. Both my sons developed lactose intolerance, despite being big fit, breast fed (as was my daughter for 6 months exclusively) healthy big men. Both were following severe bouts of gastroenteritis at different times and in different countries. They were keen on body building/ keeping fit; and as soon as they recovered they started back fairly quickly and prob f intensively as they thought they would have to make up for the time they were sick. Like most young people they lead busy often stressful lives. I feel these factors are the main contributing factors to the huge increase in IBS or other realted GI conditions. I do believe CBT + elimination/reduction of rogue foods like cafene products, carbonateed drinks and alcohol, would be very beneficial.