October 29, 2011

Fall in Love with Fall...

One thing I love about fall is the vibrant leaf colors. Fall also has some vibrant colored nutritional superstars! Here's just a few...
- Pumpkin: low in calories, high in fiber, & rich in beta carotene. The seeds are good for you, too!
- Sweet Potatoes: great source of vitamin A, potassium, & fiber.
- Cranberries: great source of vitamin C
- Kale & Swiss Chard: benefits eye health & contains lots of vitamins & minerals.
- Apples: good source of fiber & vitamin C

For more info & recipes, check out,
Posted by No comments:

October 24, 2011

Spooky (in a caloric kind of way)...

With Halloween around the corner, here are a couple of "fun-sized" facts--
* American adults eat 65% of every year's candy production.
* Eating 12 pieces of candy is the equivalent of eating 30 sugar packets.

What's a person trying to lose or maintain weight supposed to do?
- Be more active to help counteract the extra calories. Don't have any extra time? Add intensity or intervals (a brief burst of a faster activity followed by a slower pace to recuperate).
- Limit the amount of candy you eat each day. Remember that both size & quantity matter!
- Consider trimming other sources of less healthy fats & sugars from your diet.
- Be choosy about which candies you eat.

Here are some websites to help you decide.
- http://startcooking.com/blog/275/9-Healthy-Halloween-Treats: Great ideas for healthy treats to hand out or when having a party.
- http://www.dailyspark.com/blog.asp?post=time_for_some_caloriefree_halloween_fun: Lists the nutritional info for many fun-sized candy bars. For an interesting perspective, check out their link to the Kids' Health Pumpkin Game!


On a personal note, I tend to mix fun-sized candy bars & small boxes of raisins into my tricker-treater bowl. This way, the kids choose. (Because eggs are healthy... but not for my siding!) Much to my surprise (& pleasure), I have actually had to start buying more raisin packs after running out in past years!
Posted by No comments:

October 16, 2011

Questioning Authority

We ask *TONS* of questions each day. But, why do we suddenly clam up at our healthcare provider's office?

Sometimes, we:
- are a little intimidated by their title, experience, or attitude (like if they seem busy).
- are afraid we'll appear disrespectful.
- are overwhelmed by the situation or what they tell us.
- are too embarrassed to admit we don't understand.
- think we understand but become unsure or confused later...

Most providers want you to be an active participant in your healthcare. One way to do so is to ask questions. Here are some websites about asking questions.

- http://www.ahrq.gov/questions/-- Tips for before, during, & after your appointment (plus a glossary of common medical terms in the Tips & Tools section)
- http://kidshealth.org/teen/your_body/medical_care/questions_doctor.html-- The simple language is appropriate for teens & adults alike!
- http://www.jointcommission.org/assets/1/18/speakup_doctors_visit.pdf-- A more in-depth list of questions for various medical situations.
- http://www.jointcommission.org/assets/1/18/speakup_understanding.pdf-- Explains what to do if you don't understand your healthcare provider.
Posted by No comments:

October 9, 2011

Fiber-iffic!

As mentioned previously, fiber is good for you. It can help you:
- stay full
- get or maintain a healthy weight
- lower your cholesterol
- control blood sugar
- stay regular, etc.

The average American only eats 15 grams of fiber per day... far short of the 19 - 38 grams recommended. (How does your diet stack up? Check out Tables 2 & 3 for recommended intake & amounts in common foods at http://www.ext.colostate.edu/pubs/foodnut/09333.html.)

In response, manufacturers are adding fiber to traditionally low or no fiber foods (juices, drink mixes, sweeteners, etc.). How does added fiber compare to the natural version?

Types:
- Dietary Fiber: Is found in all plant-based foods & often contains of a combination of:
* Soluble fiber-- Helps slow food passage, slow blood sugar absorption, & lower cholesterol. Examples--beans, oat bran, barley, peas, fruits, veggies.
* Insoluble fiber-- Acts as a natural laxative. Examples--whole grains, wheat bran, fruit or veggie skins & peels, beans, nuts, seeds.

- Functional (or Added) Fiber: A synthetic fiber often capable of adding a sweet or creamy quality to a product. Inulin, chicory root, & soluble corn fiber are common.


Concerns:
- Nutritionists are unsure whether added fiber is equally effective (or effective at all).
- Eating processed foods with added fiber INSTEAD of naturally fibrous foods can cause you to miss out on the other healthy components.
- Processed foods with added fiber may have more calories & fat than naturally fibrous foods.
- Some common prescription medications can be negatively impacted by fiber supplements. Please check with your primary care provider or pharmacist.


For info, tips, & recipes to add more fiber to your diet:
Posted by No comments:

October 2, 2011

Stew on This!

With a slight chill in the air, this is a great time to consider serving soups & stews. Both are often easy to make, inexpensive, & filling. This can also be a painless way to add more fruits & vegetables to your diet. Plus, with a little creativity (or a good recipe source), there are almost unlimited choices.

If watching your weight, generally stick to broth or tomato based choices (although there are some healthy chowders & creamy soups listed below).

Pre-made soups & stews are often high in salt. So, choose wisely.

Need ideas?
Posted by No comments:
Subscribe to: Posts (Atom)