Simple Swaps for a Healthier Thanksgiving

On Thanksgiving, the average household has many traditional holiday staples; turkey, stuffing, mashed potatoes, sweet potatoes, rolls, green bean casserole, cranberry sauce, and pumpkin pie. These foods, while delicious and (mostly) occasional, are not typically nutritious. According to the Calorie Control Council, an average Thanksgiving dinner can pack around 4500 calories and 229 grams of fat! By making simple swaps with your cooking methods and food choices, you can cut back serious calories, fat, and sugar, and bump up the nutrients.

 

TURKEY: Choose skinless white meat to save calories and fat. Meat with skin on it will contain more calories and fat than meat without skin, and dark meat contains more calories than white meat. 4 oz of skinless white meat, which is found in the breast, contains about 158 calories and .4g of saturated fat. Skinless dark meat (thighs, wings) has about 183 calories and 1.6g of saturated fat.

 

STUFFING: Make your own stuffing for a less processing and additives. Packaged stuffing is often high in sodium and fat, and cooking it in the turkey increases the fat content. Make your own stuffing use whole wheat bread for more fiber and B-vitamins, add cranberries for antioxidants, and use vegetable broth over chicken for more nutrition! To get started, check out this Vegetarian Stuffing Recipe.

 

 

MASHED POTATOES: White potatoes get a bad rap for being unhealthy, but potatoes are actually a good source of fiber and vitamins. It is how the potatoes are prepared that makes them healthy or not! Rather than adding sour cream, butter, and heavy cream, give your mashed potatoes a makeover with plain low-fat Greek yogurt , buttermilk (buttermilk is lower in fat and calories than whole milk), or skim milk. Add freshly diced garlic and chives for extra flavor and nutrients! If you’re looking for a low-starch choice, try mashed cauliflower! It provides a creamy texture with even more nutrients.

 

SWEET POTATOES: Sweet potatoes are a great source of fiber and beta-carotene, a precursor for vitamin A. Turning sweet potatoes into fattening pies and creamy casseroles cancels out those nutrients, so try roasting the potatoes with olive oil and rosemary.

 

ROLLS: Many frozen roll dough is heavy on the fat and low in nutrients. Look for already-prepared whole wheat rolls for extra fiber and vitamins, or even make your own if you have time!

GREEN BEAN CASSEROLE: Green bean casserole, made the traditional way with canned cream of mushroom soup and canned French-fried onions are high in sodium and fat. Using frozen green beans over fresh can give you more nutrients, and baking your own onions with whole wheat bread crumbs can save you fat and calories. Look for a lower sodium cream of mushroom soup, or try out this recipe for a homemade low fat, low sodium soup!

 

CRANBERRY SAUCE: Cranberry sauce is typically either made from fresh cranberries, or is jellied and canned. Either way, most cranberry sauces are loaded with sugar. You can make a homemade cranberry sauce from fresh or frozen cranberries, and use a natural fruit juice (like orange juice or cranberry juice) for a lower sugar and healthier option. Zest in fresh orange for even more flavor.

PUMPKIN PIE: Pumpkin is a great source of beta-carotene, but pumpkin pies are high in fat, sugar, and calories. Look for a crust that does not have hydrogenated oils in it, or make your own! Use Greek yogurt and egg whites as thickeners in the pie, and maple syrup for a sweetener. Try out this recipe for a healthier pumpkin pie!

Have a happy, healthy Thanksgiving!

Healthy Halloween Do’s and Don’ts

Halloween has already arrived, and even though you may be too old to go trick-or-treating, you are never too old for celebrating! Candy corn, cider donuts, and jack-o-lanterns mark the beginning of the holiday season. As if Christmas decorations in the stores aren’t scary enough, the thought of holiday weight gain might be! You can enjoy the upcoming holidays without depriving yourself from peanut butter cups, pumpkin pie, and mashed potatoes; if you know how to make the right choices. Follow these do’s and don’ts tips for a healthy Halloween!

Do: Eat 3 meals and a snack or two on Halloween. Don’t: skip a meal to save calories. Often times, people think that by skipping a meal and “saving” their calories for later, they won’t gain weight. And often times, this isn’t true. By skipping a meal, you will become ravenous and eat more at the next meal than you would have at both meals! Start your day off right with a healthy breakfast of whole grains and protein, like a vegetable omelet and whole wheat toast with natural peanut butter.

 

Do: Drink at least half your body weight in ounces of water throughout the day. Don’t: Go overboard with sugary drinks and alcohol. Even though liquids don’t provide the body with satiety or the feeling of fullness, all liquids (besides water) contain calories. Sometimes it can be easier to drink 200 calories than it is to eat it, so make sure you are aware of what you are drinking. Calories in alcohol can add up very quickly. There are 7 calories in one gram of alcohol, and around 80 calories in a shot of vodka, depending on the proof. Limiting your alcohol intake will not only make your night safer; you will be consuming less “empty” calories (calories that provide no nutritional benefit).

Do: Indulge a little. Don’t: Deprive yourself to the point where you rebel and binge eat. Halloween is only once a year, so tonight there is no reason to deprive yourself (that’s not an invitation to eat everything you want). On special occasions, try and keep your sweet (or salty) tooth to less than 300 calories for the day. This may require some planning to decide which treats are really worth it, and which ones you can have any day. By really savoring what you eat, you can have a few pieces of candy without gaining weight.

 

Do: Chew gum. Don’t: Eat mindlessly. If you find yourself grabbing a handful of chips every time you walk past the snack table without noticing, you are eating mindlessly. You may also be grabbing the chips simply because they are there. Try chewing a piece of gum if you notice yourself eating without actually feeling hungry. The chewing sensation may district you from wanting to chew on chips or candy.

Have a healthy and safe Halloween this year by practicing moderation, following the do’s and don’ts tips, and if you will be drinking, keeping it to a few drinks and drinking plenty of water! Happy Halloween!

Snack Smart While Studying

 

Whether it’s studying for an exam, working on a complex project, or writing double-digit page papers, as students we are more than familiar with the feeling of stress. And many of us are familiar with stress eating, especially during finals week, all-nighters, and when we spend entire days in the library. When students are spending many hours studying, they often can be seen with bags of chips, cans of soda, cups of coffee, and pints of ice cream; mostly foods with sugar, fat, salt, and caffeine. These foods are comforting and may provide a small bit of relief from challenging brain work.

However, what many students don’t realize is that these comfort foods, the sugary, fatty, salty foods and caffeinated beverages can actually make it more difficult to study. These comfort foods are often made up of white flour and sugar, and are called simple carbohydrates. Simple carbohydrates provide your body with a quick burst of energy while rapidly raising and dropping your blood sugar, which can leave you feeling tired and unable to focus. You’ll also feel more hungry after a shorter period of time, and crave another candy bar or bag of chips. And caffeine from soda, coffee, and energy drinks can make you feel jittery and anxious.

 

Complex carbohydrates are minimally or not processed foods such as whole grain bread, oatmeal, nuts, seeds, fruits, and vegetables. Unlike simple carbohydrates, complex carbohydrates digest slowly and over a longer period of time, and your blood sugar gradually rises and falls. When you consume complex carbohydrates, you are better able to concentrate and focus. Complex carbohydrates also provide your body with the nutrients you need to stay healthy.

 

 

To avoid over-consumption of simple carbohydrates, it is important to plan ahead. If you know you will be spending all day studying, have healthy, pre-portioned food on hand. If you have healthy food ready to go, you will be less likely to reach for junk.

Here are some smart snacks to eat while studying

• An apple and a serving of pretzel sticks
• Greek yogurt and a banana
• Baby carrots and a low-fat cheese stick
• 1 cup of whole grain cereal with skim milk and fresh blueberries
• Air popped popcorn and an orange
• Fresh veggie sticks and hummus

 

 

If you know you will be spending more than 5 hours studying, you should also have ready-prepared meals. Snacks are great for keeping your hunger at bay between meals, but they shouldn’t replace them.

Here are some smart meals to eat while studying:

• PB&J on whole wheat bread with veggies on the side
• Salad with sliced turkey breast or tofu and a glass of skim milk
• Meal replacement bar, a piece of fruit, and soy milk
• Brown rice and beans with veggies on the side
• Frozen, natural TV dinner such as stir fry

 

 

Remember, it is okay to have an occasional sweet while studying, but complex carbohydrates should be your staple. Snack smart to study smart!

Start Smart! How to Get a Healthy Start to the School Year

On New Year’s Day, millions of people make resolutions to start the year off right. People want to face challenges, look good and feel good, and live a better life than the previous year. Some of the most popular resolutions include “eat healthy food, get fit, lose weight, and manage stress” (source).

At college, a new school year can come with many new changes; new home, new roommates, and a new schedule. It also provides a new opportunity to start the school year off right! Keeping up with your health in college is one of the keys to success. If you take care of yourself, you’ll be less likely to get sick (and therefore less likely to miss class), you may have better concentration, and you may find it easier to study and tackle assignments. You may also gain a new sense of self confidence that helps you to make new friends and improves your public speaking skills. Taking care of yourself involves a proper sleep pattern, a healthy diet, regular exercise, and time management skills.

 

Getting enough sleep:

There are many excuses and reasons for why college students don’t get enough sleep. You may be up late working on an assignment for your 8am class, you may be pulling a late shift to pay for your textbooks, or you just don’t feel like going to bed.

Getting enough sleep (more than 6 hours a night) may be one of your lower priorities at school, but it should be the highest. Those who chronically don’t get enough sleep are less alert and more confused, forget more information and have trouble learning new information, and have difficulty focusing and paying attention (source). You also may reach for a candy bar or soda to help you stay awake, which could lead to weight gain and more health problems.

It may sound juvenile, but in order to make sure you get enough sleep, you may need to set yourself a bed time. Try going to bed 7-8 hours before you need to wake up, and don’t use your computer or watch TV within 30 minutes of going to bed. The light from the screens may prevent you from falling asleep when you need to, and may disrupt your sleep cycle for the rest of the night. Eating within an hour before you go to bed may affect the functions of your digestive system, which could also prevent you from a good night’s sleep.

 

Eat right:

Getting enough sleep and eating right go hand in hand. Because of hormones, those who sleep less than 8 hours per night have an increased appetite and tend to weigh more (source). Proper nutrition is also important for concentration and optimal brain function. MyPlate provides the latest recommendation for healthy eating, and offers a visual for what a healthy plate should look like.

Filling your diet with fresh fruits and vegetables, lean proteins (such as beans, tofu, or lean poultry), low-fat dairy, whole grains, and healthy fats (such as olive oil and nuts) is a great way to provide your body with the nutrients it needs to keep you healthy and focused. Keep your metabolism fired up and your hunger at bay by going no more than 5 hours without eating. Skipping meals, especially breakfast, can leaving you feeling hungry, lethargic, and cranky, and makes it much more difficult to concentrate and study. Staying hydrated is also important for concentration, and helps fight fatigue.

 

 

Exercise:

You may already be aware of all the physical changes you see when you begin an exercise regime. Not only does exercising improve the muscles you can visibly see, such as biceps and calf muscles, but it also helps improve brain function. Exercise helps improve blood flow to the brain, and cells are able to function at a higher rate. According to studies performed by the Franklin Institute, walking can help improve memory, and learning ability, and running increases brain cell growth as well as helping to prevent neurodegenerative diseases such as Alzheimer’s (source).

Moderate exercise 30 minutes a day, 3-4 days a week should suffice. If you feel you do not have time for exercise, try 10 minute sessions three times a day, or schedule it into your day as an appointment you can’t miss. Exercise doesn’t have to be a vigorous cardio session; any activity that raises your heart rate and gets you to break a sweat is great! Walking, jogging, biking, skiing, hiking, swimming, tennis, basketball, soccer, and even yoga can be considered exercise. Thinking of exercise as something fun rather than a chore may help you find motivation to exercise.

 

Time management:

Time management is critical in college, as well as the workplace and everyday life. In college, you may find yourself swamped with school work, meetings and events, and needing to find time to get the proper amount of sleep, exercise, and nutrition. You may have even heard the phrase, “sleep, study, social life- pick two of the three”. However, this doesn’t have to be the case. With some proper time management, you can get everything done that you need to, and still have free time!

Tips for time management:

Keep a planner: A planner can be one of your most helpful resources for time management in college. In the beginning of the semester, write down all your assignments for the entire term, as well as exam dates, extracurricular activities, and other meetings. You can use an academic calendar, an online calendar (such as Google or Microsoft Outlook), a simple wall calendar, or even an app on your phone!

Make to-do lists: Once you have your planner filled out, you will know when all your assignments are due, but this doesn’t mean you won’t leave them for the last minute. Each day, make a to-do list of what you need to do ahead of time to get your assignments done. Put the most important assignments first, even if they seem the most difficult.

Avoid distractions: When doing school work, school work should be the only thing you are concentrating on. Avoid distractions such as Facebook and Twitter, your cell phone, or the TV. If you are easily distracted by people, find a quite place like the library to do your work. Distractions will result in you studying for longer than you should have, which may lead to stress.

Manage stress: If you find yourself stressed, it will be more difficult to get your work done. Manage stress by avoiding procrastination, and following your planner and your to-do lists. If you are more relaxed, you will be able to focus and concentrate better, and you may be able to finish your work in a shorter amount of time! Exercise, meditation, and yoga are other healthy ways to manage stress.

 

 

Keeping yourself healthy in college is a great way to ensure success. Start off the year right, and you will be more likely to finish the year right. Remember to get enough sleep, have a healthy diet (check out MyPlate for helpful nutrition tips), exercise 30 minutes a day, 3-4 times a week, and manage your time by keeping a planner, making to-do lists, avoiding distractions, and managing your stress!

Organic, In a Nutshell

There has been a lot of talk about organic foods and beverages recently. Some say it’s beneficial to our health and our environment, while others say the only effect organic has is on our wallet. With all the pushing and pulling of the agricultural industries, you may find yourself in a (organic or nonorganic) pickle. What does organic actually mean? Can it help us become healthier? What are the disadvantages? Why is organic food so much more expensive?

In a nutshell, here’s what you should know about organic foods.

 

What does the term “organic” actually mean?

Accoring to the United States Department of Agriculture (USDA), organic is defined as a “food or other agricultural product that has been produced through approved methods that integrate cultural, biological, and mechanical practices that foster cycling of resources, promote ecological balance, and conserve biodiversity. Synthetic fertilizers, sewage sludge, irradiation, and genetic engineering may not be used” (source). In other words, organic foods are grown without pesticides or fertilizers, and use the natural balance of the environment to grow and flourish.

 

What is the difference between 100% organic, organic, and made with organic ingredients? (source).

If you pay close attention to the labels on organic foods, you may have noticed there are different terms. Some say 100% organic, some simply are labeled organic, and some specify made with organic ingredients. According to the USDA, the labeling requirements are based on the percentage of organic ingredients in the food product.

• 100% organic means the product can contain only processing aids and ingredients that were organically produced. The USDA Organic seal can be used.
• Organic means the product must contain ingredients that were 95% organically produced. The ingredients that were not produced organically must be part of nonagricultural substances at are on an approved National List. The USDA Organic seal can be used.
• “Made with organic ingredients” means that it must contain ingredients that were 70% organically produced. On the front of the package, it can list up to 3 of the organic ingredients or food groups. The USDA Organic seal cannot be used.
• “Contains organic ingredients” means the same as “made with organic ingredients”, except it can list up to 3 of the organic ingredients or food groups on the information panel of the package, rather than the front (source).

 

How is organic food grown compared to non-organic food?

Organic food cannot be produced using exluded methods (methods used to genetically modify organisms [source]), sewage sludge, or ionizing radiation (source). Organic food is grown without pesticides. This means it is grown with natural fertilizers such as manure and compost, pests are controlled naturally with the use birds and beneficial insects, and weeds are contolled with natural methods such as pulling the weeds, tilling, and mulching (source).

Non-organic food is grown using chemical fertilizers or synthetics, rather than manure or compost. Pests are controlled using insecticides, and chemical herbicides are used to control weeds (source).

 

What are the pros of growing and buying organic food?

Organic food contains fewer pesticides. This is important because over time, the build up of pesticides in our bodies may lead to health complications, genetic mutations, and other unknown problems. Pesticides can also contribute negatively to those with weakened immune systems, such as fetuses and children, elderly, and people going through chemotherapy or radiation. Pesticides may also contribute to chronic diseases, although more evidence is needed to determine this (source).

Organic food is fresher. Food that is produced organically lacks preservatives that increase the shelf life, and makes it more vulnerable to spoilage. For this reason, organic food may be brought to the grocery store from a local or semi-local farm (although this is not always true), and is therefore fresher. Plus, fresher tastes better! (source).

Organic farming is beneficial to the environment. According to HelpGuide.org, “Organic farming practices reduce pollution (air, water, soil), conserve water, reduce soil erosion, increase soil fertility, and use less energy”. As well as being beneficial to the environment, organic farming is better for the farmer who does not have to inhale the pollutants and poisons. (source).

What are the cons of growing and buying organic food?

Organic food is more expensive. The organic practices of farmers (such as mulching or weeding instead of spraying pesticides) are more expensive and yield less product (source). This is because organic practices are not subsidized the way conventional farmers are. Farmers also need certification to be called organic, and organic feed for animals is often more expensive than conventional feed (source).

Organic food may not appear “attractive” (source). Foods that are grown conventionally often have a certain “perfect” look to them; they lack scratches and bumps, have a well desired shape, and are smooth and shiny. Some people may find the natural look of organic food unattractive, and may think it has gone bad.

The Dirty Dozen (source)

You may have heard of the Dirty Dozen, which is a term given to the 12 foods that have the highest levels of pesticides and is recommended to be bought organic. The Dirty Dozen includes:

• Apples
• Bell peppers
• Carrots
• Celery
• Cherries
• Grapes (imported)
• Kale
• Lettuce
• Nectarines
• Peaches
• Pears
• Strawberries

 

Tips for buying organic on a budget

If you are interested in buying organic food, don’t let the higher prices scare you away. There are ways to stick to your grocery budget and include organic foods!

Examine your usual list. Check out what you usually buy, and see what is healthy and what is not. If you can cut out some unhealthier food and replace it with organic produce, you may find your wallet and your waistline will thank you!

Be careful with organic “junk food”. Just because a food is labeled organic doesn’t necessarily mean you should buy it. If you only have room for some organic foods in your budget, purchase produce over products like organic cookies and soda.

Buy in season (source). When foods are “in season”, they are often cheaper and fresher!

Shop at farmer’s markets and CSA (community supported agriculture) (source). Farmer’s markets are not only a great way to support your local farmers, but you may find a cheaper deal on organic produce! You can also get to know your farmers, and find out exactly how and where your food comes from.

Shop at and join a food co-op (source). Food co-ops are a great way to explore different types of organic produce, and you may find a better deal here than in a grocery store. You may also get a discount for being a member.

For more information on organic food, check out HelpGuide.org, Mayo Clinic, and The NY Times.

To Lose Weight, Stop and Smell the Flowers

We all have busy lives with hectic schedules and deadlines. We’re stressed and at the end of the day, we’d rather reward ourselves with the television than the treadmill. We put our work and family first, and we gain weight. We put ourselves first, and we feel selfish.

As a college student, my semesters are filled with long days, late nights, and constant pressure and stress. When the semester first begins, I’m always prepared to exercise at least 4 days a week, and this usually succeeds until the work load piles in. By the end of the semester, I’m exhausted, burnt out, the gym has become a distant memory, and some how I’ve gained 5 pounds.

When I gain weight, I usually end up hitting rock bottom before I decide to make a change. I always find myself wishing there was a quick fix, even though I know there is not. Many of us are beginning to realize that quick fixes don’t work, yet the diet industry still makes $57.9 billion dollars a year (source).

So what does work? Small steps that lead to big changes, and managing your stress.

Stress is a much bigger factor to weight gain than most people realize. This comes from evolutionary factors, when the fight-or-flight response was necessary for survival. When we get stressed, a hormone called coritsol is released which triggers the slowing of your metabolism and digestion, raises your heart pressure and blood sugar, causes cravings for energy-dense foods, and results in fat storage in specific parts of the body, including the abdomen.  Stress can also result in emotional eating and unhealthy dieting, and lack of exercise due to busy schedules (source).

You may have heard aromatherapy, which involves using essential oils from plants to stimulate nerves in the nose. These nerves send impulses to the brain where emotion is controlled, and be calming and relaxing (source ). A 2009 study from the Journal of Agriculture and Food Chemistry found that a floral scented compound called linalool supressed stress-related chemical and gene changes in rats. Linalool is produced from over 200 species of plants such as lavender, basil, oranges, grapes, mangos, and lemons. Inhalation of the scents of certain plants has been practiced since ancient times to not only reduce stress, but also to induce sleep, and fight depression and inflammation (source).

Nature can also prove to be calming and relaxing. Not only can smelling flowers help you relax, but so can simply taking big, deep breaths of clean, fresh air. Take a walk or jog through a park, or listen to the rain or a waterfall. Go stargazing, fishing, or just lay in the grass and watch the clouds. You may be surprised as to how such simple acts can reduce your stress so much!

For other ideas on reducing stress, visit helpguide.org.

Healthy Foods that Aren’t

Many of us know that some key foods to staying healthy include fresh fruits and vegetables, whole grains, low-fat dairy, and nuts and legumes. When we look at the nutrition facts, we typically look at calories, fat, sugar, carbohydrates, and protein and it is easy to be swayed into buying fat-free or sugar-free foods. Often times people think they are doing their bodies a favor when digging into nutritious foods like smoothies, muffins, and turkey burgers, when really, these diet disasters may be health food in diguise.

5 “healthy” foods that aren’t

Yoplait yogurt- With a healthy dose of protein, calcium, and probiotics (good bacteria), yogurt is generally a nutritional plus. However, when it is made with 26 grams of sugar, artificial colors, high fructose corn syrup, corn starch, modified corn starch, tricalcium phosphate, potassium sorbate, and minimal probiotics, any nutritional benefits are basically counteracted.

A better choice would be to stick to yogurt brands that have less than 20 grams of sugar, contain probiotics in the ingredient list, are high fructose corn syrup free, and do not contain anything you would find in a chemist’s lab. Stonyfield, Chobani, and Siggi’s are excellent choices.

Trail mix- If you buy pre-mixed trail mix, you may not be making as healthy a choice as you think. While nuts are heart healthy and full of protein, they often come salted in trail mix. Dried fruit is full of antioxidants and vitamins, but it is typically covered in sugar. Trail mix also may come with candy, and is often laden with hidden, unhealthy oils.

A better choice would be to make trail mix yourself! Throw in some of your favorite unsalted nuts, dried fruit with no added sugar, and semi-sweet chocolate chips instead of candy covered in hydrogenated oils.

Sushi- Sushi is generally thought as healthy because it is filled with seaweed and omega-3 rich fish. However, some sushi rolls even come with real meat, and some are filled with cream cheese and mayo-based sauces.

A better choice would be to stick to vegetarian sushi rolls. Instead of the spicy tuna roll (290 calories, 11 g fat), try the cucumber roll (136 calories, o g fat) (source)

Multi-grain bread-when people see bread labeled “multi-grain”, they are tempted into thinking it means the same as whole grain. This isn’t necessarily true because it simply means there are different types of grains in the bread, which could mean refined flour.

A better choice would be to check the label for the word “whole” grain. This ensures the bread is giving you the whole grains that you want without tricking you. Remember, just because the bread is brown does not mean it is whole grain.

Granola bars- Not all granola bars are created equally. Some are filled with natural ingredients such as whole grains and oats, dried fruit, and nuts, while others are filled with refined sugar, high fructose corn syrup, and hydrogenated oils.

A better choice would be to check the ingredients, and fiber to calorie ratio. Look for granola bars with at least 5 grams of fiber. The caloric count depends on the amount of energy that you are expending. If you are choosing a granola bar for a snack, look for a granola bar with less than 200 calories.

Remember, it is perfectly okay to splurge on occasion. This list is only meant to be informative when you want to make healthy decisions.

Spice Up your Health with Antioxidants!

Even if you’re not a nutrition nut, chances are you probably have heard of antioxidants. You may even be aware that antioxidants are found in foods like berries and spinach and can help prevent chronic diseases such as cancer, heart disease, and Alzheimer’s disease.

But, did you know that herbs and spices contain antioxidants? 1/2 teaspoon of some herbs and spices has as many antioxidants as 1/4 cup or more of certain fruits and vegetables!

Before we get too far into antioxidant levels in herbs and spices, let’s talk about what an antioxidant actually is. Antioxidants are nutrients and enzymes that are capable of stopping and reversing the harmful effects of oxidation in your body (source ). Too much science in that sentence? Let’s break it down.

Nutrients are vitamins and minerals, and enzymes are proteins that help chemical reactions in the body. Oxidation is a normal metabolic process that occurs in animal tissue and results from the oxygen we breathe as well as from digestion (source). An example of oxidation (not in your body) is rusting iron. While oxidation is normal, it unfortunately is corrosive and produces damaging free radicals. Free radicals are, “electronically unstable atoms or molecules capable of stripping electrons from any other molecules they meet in an effort to achieve stability” (source). In other words, free radicals cause damage to cells and DNA.

Although this is a normal process, it doesn’t mean your body is doomed to free radical damage.  Enzymes are capable of neutralizing the dangerous reactive forms of oxygen, repair mechanisms fix the oxidative damage, and complex stress responses result in cell ”suicide” if there is too much damage. Antioxidants in the form of food can donate an electron to the free radicals (source).

Some names of antioxidants you may recognize are (source)

• Vitamin C (other name- ascorbic acid)
• Vitamin E (other name- tocopherols)
• Beta-carotene (other names- carotenes, lycopene)
• Selenium
• Polyphenol antioxidants (other names- resveratrol, flavonoids)
• Falvonoids
• Peroxidase
• Glutathione
• Cysteine

 

It may surprise you that herbs and spices contain such high antioxidant levels, but spices and herbs are botanically classified as fruits and vegetables. Spices are parts of the plant that aren’t the leaf, including the bud, bark, root, berry, aromatic seed, or flower. Herbs can be defined as the leaf of the plant (source).

“Super Spices” is a term from McCormick and includes spices that make up the greatest potential to support health. The Super Spices include

• Black pepper- 1 tsp has as many antioxidants as 1/2 cup chopped tomatoes
• Chili powder- 1 tsp has about as many antioxidants as 1/2 cup chopped broccoli
• Cinnamon (ground)- 1/2 tsp has as many antioxidants as 1/4 cup blueberries
• Cloves (ground)- 1/2 tsp has more antioxidants than 1/2 cup raspberries
• Cumin (seed)- 1 tsp has more antioxidants than 1 oz. almonds
• Garlic powder- 1/2 tsp has as many antioxidants as 1/2 cup chopped tomatoes
• Ginger (ground)- 1 tsp has more antioxidants than 1 cup fresh spinach
• Oregano leaves- 1/2 tsp has as many antioxidants as 3 cups fresh spinach
• Rosemary- 1/2 tsp has more antioxidants than 1/2 cup cubed watermelon
• Thyme- 1/2 tsp has almost as many antioxidants as 1/2 cup chopped cantaloupe
• Turmeric (ground)- 1/2 tsp has more antioxidants than 1/2 cup chopped asparagus

(source) 

For those looking to lose weight, spices not only flavor food and provide high levels of antioxidants, vitamins, and minerals, but they are also calorie free, fat free, and sugar free!

For more information about the health benefits of spices, visit Spices for Health by McCormick.

Cutting Sugar from your Diet? Don’t Cut Out Fruit

Sugar is one of the largest contributors of the obesity epidemic in the United States, and at 15 calories per teaspoon, it’s easy to see why. Sugar is found in such a large amount of pre-packaged and refined foods and drinks, and works under quite various aliases. For more information on the different names of sugar, check out this post.

Recently, there has been a debate on whether sugar is “toxic” and should be regulated like alcohol and tobacco. Large consumptions of added sugar does increase your risk for obesity, heart disease, diabetes, high blood pressure, high cholesterol, and even cancer, but foods that contain high amounts of added sugar typically contain saturated fat, sodium, and trans fats.

Sugar is found in almost every food, including fruit and milk, which makes it nearly impossible to avoid. The sugar found in fruit is called fructose, and the sugar found in milk is called lactose. These sugars are completely natural, as opposed to high fructose corn syrup and refined table sugar found in processed foods.

Fruit often gets a bad rap for being high in sugar, and it is thought that some fruits are “bad” and should not be eaten due to their sugar content. The Sugar Busters diet, published in 1998, proclaims eliminating sweets that contain refined sugar, as well as certain fruits and vegetables. Carrots, corn, ripe bananas, raisins, and potatoes are some of the fruits and vegetables that are not permitted on the Sugar Busters diet. While the diet does have it right in eliminating sweets that contain refined sugar, fruits and vegetables should never be forbidden on any diet.

Fruit does contain sugar, but the amount it contains does not come close to the amount of sugar found in a candy bar. Nor does fruit contain saturated fat, cholesterol, trans fat, or any chemicals that come from a lab. What fruit also has is vitamins, minerals, antioxidants, fiber, and other disease fighting components. Every fruit is healthy and comes with its own set of health benefits. No fruit is “better” than another fruit, and every fruit is better than processed products with refined sugar.

Health Benefits of Apples

Apples are low in calories, and high in filling fiber. For one medium apple, you are consuming 4 grams of fiber for only about 95 calories! Apples are also associated with a lower risk of death from heart disease, and may help boost your exercise endurance (source). Pectin, the source of fiber found in apple peels, may lower your risk of breast cancer. There are three stages of tumor formation, and apples have been found to block all of them (source)!  Along with reducing your risk for colon cancer, fiber may also help reduce cholesterol levels, and lower your risk for clogged arteries (atherosclorosis). Fiber may also help regulate blood sugar levels (source).

Health Benefits of Bananas

Bananas are an excellent source of potassium, which helps maintain a normal blood pressure and heart function. They are also low in sodium, and this combination can help lower your risk for heart disease and high blood pressure. Bananas also have antacid effects and can protect you from stomach ulcers and ulcer damage. They can also help you absorb calcium, protect your eyesight, and promote kidney health (source). A medium sized banana contains about 100 calories.

Health Benefits of Oranges

Oranges are loaded with fiber, and contain about 12.5% of your daily fiber needs.  Oranges may also lower your risk for stomach cancer and help prevent ulcers. People who eat oranges have lower levels of Helicobacter pylori (H. pylori), which is the bacterium responsible for the development of peptic ulcers. The carotenoids in oranges can also help improve respiratory function and lower your risk for lung cancer, as well as decreasing your risk of rheumatoid arthritis (source). One medium sized orange contains about 60 calories.

 

Tips to Include More Fruit in your Diet

At Meals: MyPlate is the latest set of dietary recommendations from the USDA and suggests that at each meal half your plate be made up of fruits and vegetables. For breakfast, try adding a medium sliced banana to your cereal, or top oatmeal with a variety of berries such as blueberries and strawberries. If you are eating on the go, apples are a great choice; just make sure you was them first! At lunch, eat an orange or pear with your entree. During dinner, or add dried cranberries to your salad. Be careful with dried berries; they are full of health benefits, but since they are dehydrated pieces of regular sized fruit, they are much higher in calories per volume.

As Snacks: Fruit can be an excellent snack by itself, or as an addition to something else. Rather than buying yogurt with fruit on the bottom, buy plain yogurt and add your own fresh fruit. Sliced bananas, berries, pomegranate seeds, kiwi, or pineapple make excellent additions to yogurt. Fruit smoothies can also be a snack, as long as you go easy on the other additions of the smoothie.

As a Juice: Fruit juices that are 100% fruit juice can also count as a serving of fruit, and do supply you with many of the health benefits of fresh fruit. However, they lack certain nutrients like fiber and are high in calories per volume.

Whole Grains for a Whole Lot More Weight Loss

Perhaps you have seen the General Mills commercial for Multi-Grain Cheerios with a woman who says she lost weight by eating right and including more whole grains. You may have also heard the latest dietary recommendation to make half of your daily grains “whole”. Grains make up a large part of our diet, and most people obtain their grains through bread products, pasta, cereal, and crackers. There are many different types of grains, including enriched grains, multi-grain, whole grains, and more. So why should half your grains be “whole”, and what does that even mean?

Grains are actually seeds of grasses that are made up of an outer layer of bran, an inner layer of endosperm, and a core called the germ. These layers are nutrients and their presence (or absence) determines what type of grain you have, the nutritional value, and often the color of the product.

Whole grains include the whole seed and all the bran, endosperm, and germ found in that seed (source). For this reason, whole grains are the most nutritious. They contain complex carbohydrates, B-complex vitamins, vitamin E, protein, and fiber. Complex carbohydrates contain sugar that is absorbed and digested more slowly than simple carbohydrates, and this allows you to stay more full for a longer period of time (source ). Simple carbohydrates are found in processed foods such as candy, doughnuts, and enriched grain products.

The nutrients found in whole grains can help reduce your risk of heart disease, diabetes, some cancers such as cancer of the colon, help lower your cholesterol, and help you stay more full and satisfied. Whole grains have a lower glycemic index which helps to keep your blood sugar relatively constant. When you eat simply carbohydrates, your blood sugar rises rapidly. This signals your pancreas to release more insulin to bring your blood sugar back down. When this happens, the excess sugar is converted to fat which gets stored in your body (source). You will also feel more hungry more quickly after eating, and your body will typically crave more simply carbohydrates. This is why the Cheerios commercial states that people who eat more whole grains tend to have a healthier body weight.

Enriched grains means the bran and germ have been removed, and leave only the endosperm. By removing the bran and germ, the shelf life of the product is extended and the texture is more smooth and soft, rather than grainy. Enriched means that some of the nutrients that were removed during processessing are added back in. The B-vitamins that are added back in are thiamin (vitamin B-1), riboflavin (vitamin B-2), and niacin (vitamin B-3). Iron is also added back in, and the amount of B-vitamins and Iron added back are the same proportion as what was removed (source).

However, the fiber, protein, and many other nutrients are not added back in. Enriched grains are simple carbohydrates and contain sugar that is absorbed and digested more quickly than complex carbohydrates, and can increase your risk metabolic syndrome. Metabolic syndrome is a group of risk factors that can increase your risk for various diseases such as heart disease, diabetes, stroke, and cancer. These risk factors include a large waistline, a high triglyceride level, a low HDL cholesterol (which is the good cholesterol), high blood pressure, and high fasting blood sugar (source).

Multi-Grain means that more than one type of grain is used in the product, and may or may not be whole grain (source). Reading the label can help you to determine if multi-grain bread contains whole grains. Ingredients that mean whole-grain include amaranth, barley, buckwheat, bulgur, millet, oats, quinoa (pronounced KEEN-wah), brown rice, rye, sorghum, teff, triticale, wild rice, rolled oats, and anything with the word whole in front of it such as whole-grain or whole what (source).  It is important to check the label rather than just the color, because breads can often be colored brown to trick consumers into thinking they are eating healthier.

Tips for eating more whole grains:

Be sure to check the ingredients for foods that mean whole grain, rather than the color. Even foods labeled as 100% wheat, cracked wheat, seven-grain, bran, or stone-ground do not necessarily mean whole grain.

Aim for 48 grams of whole grains per day.

Swap your enriched grains for whole grains. Have oatmeal for breakfast, a sandwich made with whole-wheat bread for lunch, and top your salad with whole-wheat croutons rather than enriched.

Use whole-wheat flour for cookies, pie crusts, or even turkey stuffing.

Substitute whole-wheat pasta in chicken noodle soup, stuff peppers with brown rice, or try whole-wheat macaroni and cheese.

Rather than using enriched bread crumbs on chicken parmesean, look for whole grain bread crumbs or use rolled oats or a crushed, whole grain cereal.

Also, be sure to check the sodium content. Bread often contains high levels of sodium, so try to aim for less than 200mg per serving.