Winter 2006: To Your Health

In this Issue:

Celebrate the Holidays with Healthy Choices
Keep Your Food Safe this Holiday Season
New Years Resolutions for 2007
Celebrate National Healthy Weight Week
Be Rid of Fad Diets and Gimmicks Forever
Celebrate American Heart Month this February
Go Red for Women- Love Your Heart
College Students are Gaining More than Just Knowledge
Feature Food of the Month: Winter Squash
Healthy Recipe: Golden Squash Soup

Celebrate the Holidays with Healthy Food Choices

For many people, the holidays and family get-togethers are a time for celebration. These celebrations often involve foods that are high in fat, sugar and calories. With a few minor changes, however, special occasion foods can be both delicious and nutritious.

Main Dish

Choose leaner cuts of meat for your holiday gatherings whenever possible. Turkey, one of the leanest meats, is a great choice. As a general rule, white meat is leaner than dark meat – so choose the breast meat of a chicken or turkey rather than the drumstick. Removing skin from poultry also helps reduce fat content. Visible fat should be trimmed off all meats and when possible, meats should be broiled, baked or grilled – reducing fat content.

Vegetables

Most vegetables contain little or no fat and are great sources of vitamins and minerals. When choosing vegetables, look for those dark and bright in color. These will provide the greatest amounts of vitamins and antioxidants. Antioxidants are protective agents against heart disease and cancer.
Methods of preparation such as steaming, baking or microwaving are best. When preparing vegetables, avoid using sauces or butters. Various seasonings and herbs can be substituted for additional flavor. A touch of low fat salad dressing in place of sour cream or butter on a baked potato is a great example of a healthy “starchy vegetable” choice. A veggie platter containing broccoli, cauliflower, baby carrot sticks, celery and grape tomatoes with a fat-free Creamy Italian dressing as a dip is another example of healthy holiday eating. Enjoy!

Dessert

Dinner may be very filling, but what is a holiday feast without dessert? Here are some helpful hints to make your desserts a bit more nutritious, but just as tasty.

Replace fat with applesauce or baby food prunes in recipes for chocolate brownies, cakes, or cookies.
When incorporating ice cream into any dessert, choose low fat or fat free ice cream or frozen yogurt.
Use artificial sweeteners in place of refined sugars in desserts such as cakes and pies.
Share one dessert with a friend or family member.
Place a bowl of fruit on your dessert table.

Along with integrating these new holiday tips into your family celebrations this winter, it’s also important to remember and to follow the important rules of food safety – this will make for an even happier healthier holiday season!

For great Tasty Recipe Ideas for Your Holiday Leftovers, click here!

Keep Your Food Safe this Holiday Season

Following simple food safety tips during the holidays is an important first step to a healthy, happy holiday season. Review these tips with your friends and family to ensure a great holiday meal!

Wash your hands often! Use hot water and plenty of soap.
Keep your dishes and utensils, as well as the rest of your kitchen, as clean as possible. This is especially true for your cutting boards. Pay special attention to cleaning them after each and every use. Again, plenty of soap and hot water are needed to kill any bacteria that might be lingering.
If you are cooking foods ahead of time for your party, be sure to cook them thoroughly. Adhere to safe minimum internal temperatures as noted below:

Beef, veal, and lamb steaks, roasts, and chops – 160° F.
All cuts of pork – 160° F.
Ground beef, veal and lamb – 160° F.
All poultry – 165° F.

Always serve food on clean plates — not those previously holding raw meat and poultry.
Transfer leftovers to the refrigerator as quickly as possible
When storing leftovers, fill containers to the top, and seal tightly. Oxygen makes food turn sour and smelly, so the goal is to minimize how much air touches the food.
Limit the time that refrigerated foods are out of the refrigerator to less than two hours. Keep track of how long foods have been sitting on the buffet table and discard anything sitting there two hours or more.

To learn more about how to store leftovers safely, visit our special web section.

New Years Resolutions for 2007

2006 has brought us some of the best health information of all time. The New Year is a great time to incorporate some of the new nutrition facts and healthy lifestyle ideas into your New Years Resolutions!

Exercise at least 30 minutes or more, most days of the week. Find ways to stay motivated with physical activity while enjoying it at the same time!
Vow to find a workout buddy. Working out with a partner helps to ensure consistency and provides for a fun time.
Be more active around the house – cleaning, cooking, gardening – all burn calories. Keep moving. Watch less television.
Eat a healthy breakfast each day.
Get more sleep. You’re less likely to overeat and more likely to exercise when feeling well-rested.
Eat more whole grains instead of refined grains. Commit to eating at least 3 servings of whole grains each day.
For everything you eat, find a way to make the portion a little smaller, or choose a low fat option.
Pay attention to menu choices when dining out. Find healthy choices and cut calories.
Drink more water every day.
Incorporate a vegetarian meal at least once a week.
Eat fish at least twice per week.
Switch to non fat or low fat dairy products.
Reduce the number of cheeses that you eat! Cheese is the number one source of saturated fat in most American diets.
Plan active vacations and weekend getaways for you and your loved ones. Set a good example for your children, and make activity a priority!

Celebrate National Healthy Weight Week

January 21-27, 2007 marks the 14th annual Healthy Weight Week!

Healthy Weight Week is a time to celebrate healthy lifestyles that last a lifetime and prevent eating and weight problems.

Healthy Weight Week focuses on encouraging people to improve their health and well- being in lasting ways. Hospitals, health centers and schools across the country have joined to promote healthy lifestyles and total wellness in body, mind and spirit.

“We want to shift our national focus from a continual struggle with ineffective, short-term weight loss, to health and wellness, to acceptance, respect and an appreciation of diversity,” said Francie M. Berg, Chair of National Healthy Weight Week. Unfortunately, our national hysteria over weight has never been more intense than it is today. People are desperate to lose weight. This is doing great harm, especially to our children.” Berg says diets aren’t the best solution for today’s population. Risks of fad dieting include eating disorders, nutrient deficiencies, increasing harassment of larger children, and even severe injuries. “What works is to move on to an active non-diet lifestyle that allows excess weight to come off naturally. This takes time, but it is the healthy and lasting way to lose weight.”
Not all individuals can lose weight as easily as others, but they will be healthier if they move ahead to a healthier lifestyle. Follow these tips to celebrate Healthy Weight Week in your community, family or individual lifestyles.

Ways to Celebrate Healthy Weight Week:

Enjoy an Active Lifestyle. Each day of Healthy Weight Week be a little more physically active than the last. Focus on the pleasure of movement and the benefits in renewed energy, fun, social interaction, stress relief and health. Don’t overdo it. Find an easy level with activities you enjoy — and think about keeping it up all year.
Eat Normally. Free yourself from diets. Resolve to stop diet and weight obsessed thinking. Eat three balanced meals each day during Healthy Weight Week, with one or two snacks to satisfy hunger. Respond to your body’s internal signals of hunger and fullness. Notice how much better you feel!
Eat Nutritiously. Choose balance, variety, and moderation. Balanced eating of all food groups (grains, fruits, vegetables, meat and alternates, milk and dairy) ensures that you are getting the many nutrients you need. Enjoy variety from each food group and focus on moderation each day.
Hydrate – Remember to drink your water or other non-caffeinated fluids.
Feel Good About Yourself. Nurture yourself. Take time to appreciate and respect your unique self, your talents, interests and experiences. Work on body image issues — you’re okay just as you are. Use positive self-talk, affirmations, and visualizations. Get comfortable with the real you.
Relieve Stress. Take 10 minutes each day for a relaxation technique. Practice yoga or just empty your mind and let your body go limp. Meditate. Get in the habit of taking a 30-second relaxation break occasionally. Be sure to have some fun in your day — get playful, laugh out loud.
Feel Good About Others. Respect and accept people as they are. Appreciate diversity and each person’s special qualities. Avoid comparing yourself to others. We are each unique individuals.
Strengthen Social Support. Maintain positive, supportive relationships with family and friends. Build pleasant social networks wherever you spend your day. Volunteering is a great way to feel needed and get involved.

January 25th is Women’s Healthy Weight Day
Every women should use this day to make the commitment to get her weight in the recommended healthy range.
Click here to see how Bonnie R. Giller, MS, RD, CDN, CDE can help!?

Reference:
http://www.healthyweightnetwork.com

Be Rid of Fad Diets and Gimmicks Forever

January 23rd is Rid the World of Fad Diets and Gimmicks Day

Successful weight loss can be accomplished by making positive changes in eating habits and physical activity patterns. Establishing a habit of regular physical activity and adding variety to your meals each day can be key to a healthy life! By eating a variety of foods and not restricting any specific food groups you will get on track for losing weight, and keeping it off too! Check out these tips for recognizing Fad Diets.

Ten Red Flags That Signal Fad Diets and Gimmicks:

Recommendations that promise a quick fix
Dire warnings of dangers from a single product or regimen
Claims that sound too good to be true
Simplistic conclusions drawn from a complex study
Recommendations based on a single study
Dramatic statements that are refuted by reputable scientific organizations
Lists of “good” and “bad” foods
Recommendations made to help sell a product
Recommendations based on studies published without peer review
Recommendations from studies that ignore differences among individuals or groups

Make the commitment on this day to rid your life of fad diets forever. Contact BRG Dietetics & Nutrition, P.C. to start making lifestyle changes to last a lifetime!

Reference:
American Dietetic Association

Celebrate American Heart Month this February

Since 1963, February has been proclaimed American Heart Month. Throughout this month, thousands of volunteers spend countless hours raising funds for research and education, in order to pass along up-to-date information about heart disease and stroke.

This holiday season focus on incorporating fruits and vegetables into your low fat everyday diet. This is incredibly significant in the role of preventing heart disease! A recent study from The Camelot Foundation at The Fleming Heart & Health Institute compared the effects of high, moderate, and low-fat diets on weight loss and cardiovascular disease risk factors in both men and women. Each subject followed one of four dietary programs for one year: a moderate-fat program without calorie restriction, a low or moderate-fat calorie-controlled diet and a high-fat diet. Weight, total cholesterol, low-density lipoprotein cholesterol, high-density lipoprotein cholesterol, triglycerides, homocysteine, and lipoprotein were measured every 4th month. After one year of following these strict diet programs, only patients following high fat diets showed a worsening of each cardiovascular disease risk factor, low density lipoproteins, triglycerides and high density lipoprotein cholesterol. Reductions in low density lipoproteins, total cholesterol and triglycerides were found in patients either following a low fat or moderate fat, calorically reduced diet.

You too can lower your cholesterol, low density lipoproteins and triglycerides when preparing your meals this holiday season, by including many low fat varieties of your favorite holiday recipes! Many of these recipes can be found in the Recipes to Remember: Heart Healthy Can Be Delicious Cookbook.

Reference:
Fleming, RM. The effect of high, moderate, and low-fat diets on weight loss and cardiovascular disease risk factors. Preventive Cardiology, The Camelot Foundation at The Fleming Heart & Health Institute, and the Department of Radiation Oncology, University of Nebraska Medical Center.

Recipes to Remember: Heart Healthy Can Be Delicious Cookbook
Looking for healthy holiday recipes?
This heart-healthy cookbook is good for all diets. It contains 200 recipes your heart will love along with nutritional analysis and diabetic exchanges.
See sample recipes by clicking here.
This cookbook is ideal for those counting carbs, calories, fat or food groups.
Click here for more information!

Go Red for Women – Love Your Heart

This year the American Heart Association is celebrating National Heart Month with a series of Go Red for Women events. The Go Red for Women campaign funds research around women and heart disease and stroke, and aims to educate women enabling them to lead longer, healthier lives.

Approximately 500,000 women die of cardiovascular disease annually – more than the total number of cardiovascular disease-related deaths in men or the next six causes of death combined. That’s nearly one death, every minute. A recent national study conducted by the American Heart Association showed that fewer than 50% of American women know that heart disease is their leading killer.

Awareness, knowledge, and action are by far the most important factors in saying “goodbye” (ALOHA) to the No. 1 killer of women.

ALOHA to Heart Disease

In 2004, A panel of renowned health professionals and scientists reviewed research from a search of nearly 7000 scientific articles that addressed important topics about preventing heart disease and stroke. The experts used the findings to develop clinical guidelines to help doctors provide the best possible preventive heart care for female patients. The guidelines were also designed to help women achieve a heart-healthy life and reduce their chances of having a heart attack or stroke.

Just think ALOHA:

A—Assess your risk and rank yourself as high, intermediate, or lower risk.

L—Lifestyle recommendations are priority No. 1 in heart disease prevention.

O—Other interventions are prioritized according to the expert panel rating scale.

H—Highest priority for therapy is for women at highest risk.

A—Avoid medical therapies called Class III.

A — Assess Your Risk?

Heart disease risk isn’t something you either have or don’t have. It’s a risk that people have to a greater or lesser degree. The first step in lowering your risk requires assessing—or measuring—your risk. You and your doctor can use a tool called the Framingham Risk Assessment Calculator to rank your personal heart disease risk as “high,” “intermediate” or “lower.”

L — Lifestyle Change: First Line of Defense Against Heart Disease

No matter what your risk score is, the most important thing you can do to lower your risk of heart disease is to make living a healthy lifestyle your top priority.

The following five lifestyle changes were rated as Class I. Class I recommendations are the strongest and most important given by the expert panel.

Stop smoking cigarettes and avoid secondhand tobacco smoke.
Get at least 30 minutes of physical activity each day.
Start a cardiac rehabilitation program if you’ve recently been hospitalized or had a procedure for heart disease.
Eat a heart-healthy diet that includes fruits, vegetables, whole grains, low-fat or nonfat dairy products, fish, legumes, and sources of protein low in saturated fat (such as, poultry, lean meats, and plant sources).
Limit intake of trans-fatty acids, such as those found in hydrogenated oils.

O — Other Interventions Prioritized by the Evidence Rating Scale

The expert panel rated certain other interventions as Class I. These interventions include lowering high blood pressure in all women with hypertension, ensuring healthy cholesterol levels in high-risk and intermediate-risk women, and keeping diabetes under control.

Blood pressure is optimal at less than 120/80 mm Hg. If your blood pressure does begin to increase, the first line of self-defense is to improve your lifestyle habits. If your blood pressure stays at 140/90 or higher (or greater than 130/80 if you have diabetes), medication should be added to control it.

Cholesterol levels are an equally important measurement in overall health. Total cholesterol should be less than 200 mg/dL; LDL (bad cholesterol) less than 100 mg/dL; HDL (good cholesterol) more than 50 mg/dL; and triglycerides (a type of fat in the blood) less than 150 mg/dL.

Diabetes (high blood sugar) is becoming more common in the United States each day. Unhealthy eating habits, resulting in overweight and in many cases – obesity – are leading causes of type 2 diabetes. Diabetes left unmanaged can lead to heart attack and stroke. Diet, exercise, and medication are key factors to maintaining normal blood glucose levels.

H — Highest Priority for Therapy is for Women at Highest Risk?

Women at highest risk are those who already have cardiovascular disease, diabetes, or chronic kidney disease. These women should contact their physician for appropriate drug therapies. Aside from drug therapies, lifestyle changes are the chief way of controlling these major risk factors.

A — Avoid Medical Therapies Called “Class III”?

The expert panel calls into question three interventions previously touted to prevent heart disease because research has shown no benefit- and in some cases found them harmful. Ongoing research will provide more information about these therapies, but in the meantime, speak to your doctor before the use of these therapies in your role of preventing heart disease.

Hormonal therapy – Combined post-menopausal hormone therapy (estrogen and progestin) has been recently shown in the Women’s Health Initiative to have no benefit in preventing heart disease. In some women, hormone therapy may cause heart attacks, stroke, or blood clots. The benefits and risks of estrogen alone are still being studied. Talk to your doctor about the benefits and risks of hormone therapy.
Antioxidant supplements – Supplements such as vitamin E and beta carotene, may not prevent heart disease. Several clinical trials have shown no benefit and some have shown an unexpected increase in hemorrhagic (bleeding) strokes. These supplements may also interfere with the beneficial effects of statin therapy.
Aspirin for low-risk patients isn’t being recommended at this time by the panel. The potential benefits may be outweighed by risks such as stomach bleeding or ulcers. Also, the benefit has not yet been proven in women who have a low risk of heart attack.

Here’s a statistic for you: While heart disease and stroke kill one in every 3.7 men, one in 2.4 women lose their lives to heart disease and stroke. They are the No. 1 and No. 3 killers of women. By way of comparison, breast cancer kills one in 29 women. Majority of women do not know how deadly heart disease and stroke actually are.

Do you know the warning signs of heart attack and stroke? Click here to learn more!

Reference:
Mosca, Lori, MD. Heart Disease Prevention in Women. Columbia University College of Physicians and Surgeons. American Heart Association.

College Students are Gaining More Than Just Knowledge

Good news! Recent research shows that contrary to the term “Freshman 15”, students are actually gaining closer to 5 to 7 pounds during their first year of college. The bad news is that the weight gain doesn’t stop there, it continues throughout sophomore year when students gain 2 to 3 more pounds. These numbers may sound small, but by gaining a few pounds year after year, the pounds start to add up. In order to avoid this pitfall, certain behaviors need to be adjusted early on.

According to a new study by a Cornell professor and his former student, college freshmen gain an average of 4.2 pounds just during their first 12 weeks on campus. “Significant weight gain during the first semester of college is a real phenomenon, with breakfast and lunch at all-you-can-eat dining facilities accounting for 20 percent of the weight gain,” said David A. Levitsky, professor of nutritional sciences and psychology at Cornell.

Here are some of the top reasons college students gain weight and some strategies to prevent it:

Extra eating at the dining halls: Buffet style dining can lead to over eating in any situation, especially in a college atmosphere. Learn what you need for a balanced meal, and avoid seconds of high calorie items such as fried foods and baked desserts. Opt for baked or grilled meats, low fat options and vegetable dishes. Avoid sweets for after dinner snacks and replace them with colorful fruits. Eat slowly. The hustle and bustle of a college dining hall lends itself to a fast paced, rushed eating climate. This scenario does not allow proper time for your body to digest and register fullness. Schedule enough time and make good food choices.
Skipping meals: If you skip a meal, your chances of overeating later are greater. Eat three meals a day with well-chosen snacks to keep your energy level up. If tight schedules don’t allow for three full meals each day, try six small meals. Incorporate on-the-go foods such as yogurt, cereal with low-fat milk, raisins, apples or low-fat granola bars.
Snacking while studying: Snacking is important to maintain your energy level, but avoid munching while you hit the books. Instead, take regular breaks for snacking, stretching, and refreshing your mind. Some good snack suggestions include: applesauce, string cheese, fruit and air-popped popcorn. While studying, drink plenty of water. Maintaining proper hydration will not only keep you more alert but will lessen unnecessary snacking.
Late nights: Extra waking hours translate to greater hunger as well as excessive snacking, so get sufficient rest.
Take-out/ order-in food: Beware of a continual intake of high calorie foods, such as wings and pizza.
Vending machines: Choose wholesome snacks instead of candy. Plan ahead and take something with you to class and avoid that afternoon trip to the vending machine. Have the right foods on hand for late night snacks.
Lack of exercise: Remember to get regular exercise by walking every day. Thirty to 45 minutes of moderate exercise three to four times a week can be helpful in keeping extra weight off.
Socializing and Alcohol: While in college, there are more socializing opportunities that involve eating and alcohol consumption. Alcohol is a calorie-dense beverage and provides no nutritional value. Cut down, or better yet, cut out alcohol.

After your first semester of college, what better time is there to start making healthy lifestyle choices than during the holidays? What better time for parents to start talking to their college kids about incorporating healthy food choices into their college lifestyles? When your kids come home for the holidays, notice if they have gained weight, have changed their eating habits, or seem to be less active. Some topics you may want to discuss with your child include, portion control, choosing activities that are more physically active, drinking in moderation, and getting enough sleep. You may also want to take your child grocery shopping while he is home and encourage him to choose healthier snacks and to consider preparing lunch or dinner on his own once in awhile rather than eating unhealthy cafeteria food.

For tips on Healthy College Menu Planning, please visit our special web section.

Reference:
Associated Press

Feature Food of the Month – Winter Squash

Christopher Columbus brought squash back to Europe from the New World, and like other Native-American foods, their cultivation was introduced throughout the world by Portuguese and Spanish explorers. Today, the largest commercial producers of squash include China, Japan, Romania, Turkey, Italy, Egypt, and Argentina. Winter squash, a member of the Cucurbitaceae family and a relative of both the melon and the cucumber, come in many different varieties.
Varieties of winter squash include:

Butternut squash: Shaped like a large pear, this squash has cream-colored skin, deep orange-colored flesh and a sweet flavor.
Acorn squash: With harvest green skin speckled with orange patches and pale yellow-orange flesh, this squash has a unique flavor that is a combination of sweet, nutty and peppery.
Hubbard squash: A larger-sized squash that can be dark green, gray-blue or orange-red in color, the Hubbard’s flavor is less sweet than many other varieties.
Turban squash: Green in color and either speckled or striped, this winter squash has an orange-yellow flesh whose taste is reminiscent of hazelnuts.
Pumpkins: The pumpkin with the most flesh and sweetest taste is the small sized one known as sugar or pie pumpkin, the latter referring to its most notable culinary usage.

Winter squash is an excellent source of vitamin A. It is also a very good source of vitamin C, potassium, dietary fiber, and manganese. In addition, winter squash is a good source of folate, omega-3 fatty acids, thiamin, copper, vitamin B5, vitamin B6, niacin and copper. One of the most abundant nutrients in winter squash, beta-carotene, has been shown to have very powerful antioxidant and anti-inflammatory properties. Beta-carotene is able to prevent the oxidation of cholesterol in the body. Since oxidized cholesterol is the type that builds up in blood vessel walls and contributes to the risk of heart attack and stroke, getting extra beta-carotene in the diet may help to prevent the progression of atherosclerosis. So, while remembering American Heart Month this February, try this tasty winter squash recipe. Keep in mind how good for your heart this tasty winter veggie is. Enjoy!

Healthy Recipe – Golden Squash Soup

Add something new and delicious to your holiday festivities this winter. Golden Squash Soup displays a stunning color and is full of delicious flavor and significant nutritional value. It is also a perfect soup recipe for those days when you are in the mood for something warm and comforting.

Ingredients:

1 medium sized butternut squash, peeled and cut into ½ inch pieces (about 3 cups)
1 large onion, chopped
3 medium cloves garlic, chopped
1 tbsp. chopped fresh ginger
1 tsp. turmeric
1 tsp. curry powder
2 3/4 cups + 1 tbsp. fat-free vegetable broth
6 oz nonfat soy milk or fat-free milk
2 tbsp. chopped fresh cilantro
Salt & white pepper to taste

Instructions:

Peel squash and cut into pieces.
Heat 1 tbsp. broth in medium soup pot. Sauté onion in broth over medium heat for about 5 minutes, stirring frequently, until translucent. Add garlic, ginger, and continue to sauté for another minute. Add turmeric, curry powder, and mix well.
Add squash and broth, and mix. Bring to a boil on high heat. Once it comes to a boil reduce heat to medium low and simmer uncovered until squash is tender, about 10 minutes.
Place in blender and blend with soy milk. Make sure you blend in batches filling blender only half full. Start on low speed, so hot soup does not erupt and burn you. Blend until smooth, about 1 minute. Thin with a little broth if needed. Season to taste with salt and white pepper. Reheat, and add cilantro.

Yield: 6 servings
Serving Size: 1 cup
Exchange: 1 Starch

Nutrition Facts:
Calories = 70
Total Fat = 0 grams
Saturated Fat = 0 grams
Cholesterol = 0 milligrams
Protein = 2 grams
Carbohydrate = 15 grams
Sodium = 233 milligrams
Dietary Fiber = 3 grams

For more healthy recipes, click here.