Building your Best Summer Salad

August 2nd, 2011

When the temperatures rise our bodies naturally turn to cooler foods.  This is what makes a salad such a perfect meal on a warm summer evening.  But if your idea of a salad is a side of iceberg lettuce with a few unripe tomatoes piled with ranch dressing, think again.  It may sound stereotypical but a salad can be your best friend when trying to maintain or lose weight and up your vegetable intake.

But believe it or not, salads can also be a big diet saboteur.  A seemingly innocent bowl of greens with healthy avocado, a few sprinkles of cheese, a few tablespoons of dressing, topped with walnuts and suddenly you are left with an 800-1000 calorie meal!

Follow these tips to build your healthy, satisfying, and calorie friendly salad:

  • Make your salad base about volumetrics.  This means fill the bowl with as many vegetables (tomatoes, cucumber, carrots, bell peppers, onion, celery etc.), lettuce, spinach or other leafy greens as you want.  The goal is to take advantage of the fact that vegetables are naturally low in calories so you can pile them on.  Bonus:  you will be getting a boost of antioxidants, photochemical, vitamins and minerals.
  • Don’t forget about fruit.  Adding sliced strawberries, peaches, apples, or blueberries or other fruits give the salad an extra nutritional punch while adding flavor and color.
  • Choose one extra topping.  Extras include: feta, goat cheese, walnuts, almonds, cashews, avocado.  These are all items that in smaller amounts can be really good for you but are high in calories and/or fat.  Choose one for your salad to avoid piling on the calories without even realizing it.
  • If your salad is an entrée and not a compliment to a larger meal, think about adding a lean protein such as grilled chicken, grilled salmon, garbanzo beans, or baked tofu.  Protein helps keep you feeling satiated and satisfied for longer after meals.
  • Another option for making your salad a healthy entrée is to add a grain as the base such as quinoa, brown rice, or wheat berries.  Put a half-cup portion in under your vegetables and you have added healthy whole grains that will keep you fuller longer.
  • Keep the dressing to a minimum – and make it yourself!  Often store-bought dressings are filled with extra chemicals and additives you don’t want or need.   Mix one tablespoon of olive oil with balsamic vinegar (to your desired taste) and 1 tsp of Dijon mustard and you have yourself a healthy, homemade dressing.  Just remember that one tbsp of olive oil does provide about 120 calories so be sure to portion it out.

Here is an example entrée Salad:

  • 1 cup romaine + 1 cup spinach: ~ 20 calories
  • 1 medium tomato, chopped: ~25 calories
  • 1 cup chopped cucumber: ~20 calories
  • 1 tbsp chopped red onion: ~5 calories
  • ½ cup strawberry halves: ~25 calories
  • ¼ cup crumbled feta: ~ 90 calories
  • ½ cup quinoa, cooked: ~130 calories
  • 4 oz grilled chicken: ~135 calories
  • 1 tbsp olive oil: ~120 calories
  • 2 tsp balsamic vinegar: ~5 calories
  • 1 tsp Dijon mustard: ~ 5 calories

Total: 580 calories

Experiment with your own flavors and enjoy!

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5 Tips to Make the Most of Your Summer

June 12th, 2011

Summer is finally here bringing us long evenings, beach days, barbecues with friends, trips to the lake, and sunset hikes.  The warm summer months are also a perfect opportunity to optimize your health.   Here are 5 tips to stay healthy and fit during the summer season:

  1. Build a healthy salad.  A salad is the perfect go-to meal when the weather is warm.  A salad can be light, refreshing and healthy.  But beware – a few additions can really ramp up the calories.  Add avocado, nuts, dressing, and cheese to a large salad and suddenly your healthy choice  has turned into an 800-900 calorie meal.  Keep in mind that even healthy foods like olive oil, nuts, and avocado should be used in moderation.
  2. Watch your drinks.  Be conscious of your alcohol calories.  A blended margarita may sound delicious at a Friday night happy hour but it can also boast 180-300 calories (depending on the size of the glass).  Keep in mind that a shot of alcohol averages about 100 calories.  In addition to the extra calories, alcohol increases our feelings of disinhibition, or lack of restraint, meaning we are more likely to be out of touch with our hunger signals and choose foods we wouldn’t normally eat.  Try to alternate alcoholic beverages with a glass of water to reduce your intake and keep yourself hydrated.  You’ll also feel better the next day!
  3. Be outdoor savvy.  The gorgeous weather allows us to get outside to run, bike, walk, and hike.  But as the temperatures rise keeping yourself healthy means being extra conscious of hydration (see article on hydration here).  Drink plenty of water and wear your sunscreen.  If you are going to be active for longer than 45 minutes, make sure you have access to the proper fuel for your workout (read more here).
  4. Optimize flavor.  The summer season is the best time to eat fresh produce.  We may take it for granted that we have access to fresh fruits and vegetables all year long, but summertime is truly the season of fresh produce.  If you have ever tasted a tomato in December versus a tomato in August then you know there is no comparison.  Take advantage of the season and visit your farmers market, join a CSA, or just pick out some seasonal fruit at the grocery store.  To read more about what is in season each month check out this website.  To see other benefits of eating local read here.
  5. Beware of the barbeque.   While delicious, pot lucks and barbecues are notorious for providing unhealthy food choices.  Potato salads, cole slaw, pasta salad, and chips and dips are all filled with excess calories and fat.  Try to fill your plate with healthy foods first: green and fruit salads, grilled vegetables, lean meats and if you still want a taste of that creamy potato salad just add a little on the side.

Make this summer your healthiest yet.  Don’t let your summer define you, you can define your summer!

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Hydration 101

May 10th, 2011

With so much concern over the fuel we put into our bodies for optimum performance or weight loss, we often overlook an extremely important aspect to an effective workout program: hydration.

Improper hydration can impair performance whether you are training for a race, or sweating it out in a spin class.  In addition to poor perforamnce, dehyration can have serious consequences if electrolytes become imbalanced.  For some who are trying to lose weight, thirst can even be misconstrued for hunger signals and cause you to overeat.

So how much fluid should you be drinking?  It depends on how much you sweat and how long you exercised.  But here are some general guidelines to keep in mind:

Before exercising:  5 to 7 mL/kg of body weight (2 to 3 mg/lb) four hours before activity.  For a 120 pound woman this is about 1 and 1/2 glasses (8 ounces) of water.  If you are headed to the gym after work, and not preparing for an endurance event, sipping water throughout the day should be sufficient.

After exercising: 24 ounces for each pound lost.   This is about 3 glasses of water.  If you weigh yourself before and after a workout and notice a loss of two pounds immediately, this is likely due to a loss of water weight.  By drinking water to rehydrate yourself you will not negate any weight loss efforts that are a result of fat loss.  Instead you will be able to recover more quickly and be more likely to work just as hard at your next workout.

Sports drinks with electrolyte replacements are necessary in cases of endurance exercise when an individual is exercising longer than an hour, or in  hot temperatures, to provide fuel for the muscles in the form of glucose (sugar) and decrease dehydration risks.  For the average person exercising at the gym under normal conditions, rehydrating with water is a better choice to avoid unnecessary caloric intake.  Sports drinks purposely have added calories from sugar, as well as added electrolytes that you may not need.  Just make sure you are properly fueling with food too (read here for more information).

 

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Nutrition for Maximum Output

March 29th, 2011

Have you ever felt exhausted half-way though a workout even though you know you haven’t been pushing yourself to your full potential?  Or worse, you feel dizzy and weak and unable to complete the workout?   If so, you are probably not taking in adequate nutrition before exercise.

Fueling for your workout and following up with proper nutrition is key to optimal performance, recovery, and weight loss.  Pre-workout eating is important to give you the energy you need to perform.  Post-workout eating is important to replenish your glycogen stores, repair your damaged muscle tissues and replenish electrolyte losses.   But many people unknowingly skip this important aspect of training.   You may be unknowingly sabotaging the hard work you put in at the gym.  Use these tips to learn how to make sure you are properly fueling for your maximum output.

  • If you exercise in the evening right after work or class make sure you pack a healthy snack to eat between lunch and your workout so you don’t arrive at the gym hungry.  A good pre-workout snack should be between 150 to 200 calories.  Some snack ideas include:
    • Cereal with skim milk
    • 1 slice of whole wheat bread and 1 tbsp peanut butter
    • A protein shake (milk or almond milk, 1 scoop protein powder, 1/2 banana, ice)
    • 1 cup low fat yogurt with 1/2 cup fruit
  • If you are working out around a meal time try eating part of your meal before and part immediately after to avoid overeating.
  • Experiment with the timing of your intake and the types of food you are eating until you find what works for your body.  Give yourself time to digest.  Some people can workout right after eating while others need at least an hour.  Some people do fine with fiber-rich foods while others need to keep it simple.  Pay attention to what works for you.
  • If you are exercising longer than 1 hour you need to replenish your glucose stores with quick, simple carbohydrates.  Avid runners and cyclers have cited everything from energy chews to GU to jelly beans as their mid-workout pick-me-up.  Find what works for you to give you a quick shot of energy.  Remember that this  is only for people participating in endurance exercise longer than 1 hour.
  • The best time to refuel after your workout to promote efficient replenishment of glycogen storage is no longer than 30 minutes post-exercise, but preferably even sooner.  Your post-workout fuel should be a combination of carbohydrates and protein (think chocolate milk- read more by clicking here).  Protein repairs your damaged muscles, reduces cortisol output, and works with the carbohydrates to increase glycogen replacement.  Remember they work synergistically so you need BOTH carbohydrates and protein for optimum recovery.
  • Fueling after your workout is a delicate balance between proper recovery and over eating.  Working out before a meal so that your post-recovery refuel is actually your breakfast, lunch, or dinner can prevent the intake of additional calories from snacking.  Just make sure you have something before your workout too.

 

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How Much Protein Do You Really Need?

February 21st, 2011

The Basics

The average person needs at least 0.8 grams of protein per kilogram of bodyweight a day to maintain normal body functions (divide your weight in pounds by 2.2 to convert to kilograms).  Skeletal muscle accounts for approximately 62% of protein found in the body but protein also plays an important role in such functions as creation of antibodies for immune responses, blood clotting factors, neurotransmitters, hormones and enzymes.  If a person does not take in enough protein through diet, muscle breakdown will occur in order for the body to compensate and continue these necessary processes.  However, protein malnutrition is seldom seen in the healthy American adult unless a person is in a disease state as the average American adult eats about 100- 125 g of protein daily.

The Sources

It’s easier than you may think to get enough protein through your diet alone.  Spreading your protein intake out throughout the day will also help keep you feeling satiated and less likely to overeat.  The following is a list of common sources of protein (a  3 ounce portion of meat is visually equivalent to the size of a deck of cards):

  • Beef (6 oz.) – 54 grams
  • Turkey, breast (6 oz.) – 51.4 grams
  • Chicken, breast (6 oz.) – 37.8 grams
  • Ham (6 oz.) – 35.4 grams
  • Salmon (6 oz.) – 33.6 grams
  • Kidney Beans (1 cup) – 13 grams
  • White Beans (1 cup) – 19 grams
  • Cottage cheese (1 cup) – 28.1 grams
  • Yogurt, low fat (1 cup) – 10.7 grams
  • Milk, non fat (1 cup) – 8 grams
  • Tofu (6 oz.) – 13.8 grams
  • Peanut Butter (2 Tbsp.) – 8.1 grams
  • Almond Butter (2 Tbsp.) – 7 grams
  • Quinoa (1 cup uncooked) = 24 grams

So How Much Do I Need If I’m Working Out?

Here is where things can get confusing.  The 0.8 g/kg recommendation increases for those who are endurance athletes or strength/power lifters.   This increased amount is due to the effects of muscle protein breakdown after a workout, as well as enhancing protein synthesis.  Endurance athletes may need 1.2 to 1.4 g/kg bodyweight and strength/power lifters can be up 1.4 to 1.75 g/kg bodyweight.

But before you increase your protein needs really ask yourself if you fall into the category of an “athlete”.   These are people who are heavy lifters and/or who participate in endurance events such as half-marathons, marathons, cycling races, or triathlons.  Although protein is necessary it also carries calories with it, and as you know after reading this post too many calories (even healthy calories) can sabotage your weight loss efforts.  If this sounds like you then 0.8 to 1.2 g/kg protein per day is likely sufficient for your needs.  For example, a 130 pound woman who attends spin classes twice a week, lifts weights twice a week, and runs on the treadmill or the elliptical for 30 minutes a few times a week needs approximately 60-70 grams of protein per day.   If she eats a six ounce turkey breast for dinner, 1/2 a cup of cottage cheese for a snack, and  1 cup of milk with breakfast she has already met her protein needs.

The Bottom Line

Regardless of how much protein you need, eating a meal that includes both carbohydrates and protein within 1 hour (timing is important to see maximum results) of endurance or resistance exercise is important for minimizing protein breakdown and maximizing protein synthesis in the muscles.  Not ready for a meal?  Believe it or not your best workout recovery drink is a glass of skim chocolate milk.  It has the perfect ratio of carbohydrates to protein and multiple scientific studies have shown that it is a highly effective recovery drink.

 

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Embracing Calcium

January 16th, 2011

If you are under the age of 30, your clock is already ticking down. I’m not talking about your biological baby clock, I’m talking about your bone clock.  The twenties are your peak bone formation years when you will literally lay out the foundation of bone that you will have for the rest of your life.

You may think of Osteoporosis as a disease of the elderly, and that may be true to some extent (though in truth anyone can get Osteoporosis). What you may not realize is that you have the power to prevent it now, so listen up and get ready to embrace Calcium. And for the male readers, while women do have a higher prevalence of Osteoporosis, the disease does not just stick with ladies, you can get it too.  20% of those affected by Osteoporosis are male.

What is Osteoporosis?

Osteoporosis is the gradual (and inevitable) slow progression of bone loss. You have through your twenties to lay down the bone mass that will stay with you (85-90% can actually form by age 18!). Calcium is used in so many ways by your body (blood clotting, protein activation, muscular contractions to name a few), and your bones get last dibs. If you are not taking in enough calcium and your blood calcium levels drop, the body senses it and breaks down bone to get what it needs.

If your calcium intake is adequate your body happily forms bone at a higher rate than it breaks it down while you are young. It isn’t that you necessarily stop laying down bone as you age, but the cycle of bone loss and bone resorption (the break down of bone) becomes a little lopsided in favor of the cells (osteoclasts) that like to break down bone to use the minerals for other functions besides strengthening your bone mass.

Here are some important facts you should known about Osteoporosis according to the National Osteoporosis Foundation (NOF):

  • “Osteoporosis is a major public health threat for an estimated 44 million
    Americans, or 55 percent of the people 50 years of age and older.
  • In the U.S. today, 10 million individuals are estimated to already have the
    disease and almost 34 million more are estimated to have low bone mass,placing them at increased risk for osteoporosis.
  • While osteoporosis is often thought of as an older person’s disease, it can strike at any age.
  • In 2005, osteoporosis-related fractures were responsible for an estimated $19 billion in costs.
  • By 2025, experts predict that these costs will rise to approximately $25.3 billion.”

Women are effected more than men as female bones are not as dense, and estrogen stimulates bone formation.   When menopause comes calling and estrogen declines women can “lose up to 20 percent of (our) bone mass in the five to seven years” following. (Source NOF).

So why should you care? Because if you end up with osteoporosis your options are limited. It’s no longer as easy as popping a calcium chew in twice a day like it is when you are younger. Medications are an option, but there are nasty side effects for some. Your posture suffers and you begin to round over and slump as a result of your bones softening. Your bones will not be strong enough to support you, and as a result you will be at an extremely high risk for fractures. This doesn’t just mean if you fall you will break a bone, but you can actually sneeze and end up with a vertebral fracture. Sounds fun doesn’t it?

What Can You Do?

Ready for what you can do to stop this from happening? First and foremost make sure your calcium intake is adequate. This goes for all ages. Both men and women from ages 19-50 should be getting 1000mg a day and over the age of 50 this changes to 1200 mg. Dairy products are your best source (sardines with bones too….yum), and a cup of yogurt can give you just under half of what you need to consume for the day. If you aren’t into eating dairy, or can’t tolerate it then supplement. And in both cases make sure your Vitamin D intake is adequate as well. Aside from the bazillion wonderful things Vitamin D can do for you, it is a necessary partner with Calcium in bone formation.

Weight bearing excercise is also key whether you are in your twenties or your sixties as it stimulates the formation of bone. This includes most any aerobic activity: running, walking, dancing, hiking, and even lifting weights (especially free weights).  More and more research tells us that weight bearing exercise is absolutely essential to healthy bones and fighting off osteoporosis.

And one more hint: Smoking and excessive alcohol can interfere with proper bone formation too.

Have I talked you into calcium yet? And just because you are past your prime bone building years doesn’t mean you shouldn’t pay attention. Instead you should be even more in tune with your Calcium intake and your physical activity. It is never too late to start taking care of your bones.

For more information check out the NOF Website.

 

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6 Do’s for the Holiday Season

December 8th, 2010

 

The holiday season is upon us, filled with temptations and opportunities to overeat and drink around every corner.  Before you cower in the corner, canceling all of your holiday plans in fear of sabotaging your healthy lifestyle, or worse throwing your hands up in defeat promising to start again in the New Year, ask yourself one thing.  What exactly is a healthy lifestyle?  A healthy lifestyle means knowing that it is possible to enjoy these special occasions AND remain healthy.  It’s about balancing the fun while taking care of yourself.  

Instead of telling you all the things you should NOT be doing this season, here are your 6 Do’s for the holiday season:

  1. DO MOVE. Yes move.  It’s even harder now with the sun going down before you get home from work or school and the temperature dropping but make movement a priority.  If you know you are normally too exhausted at the end of the day to exercise then set your alarm and get up early.  Can’t make it to the gym?  You can now access all types of workouts via such sites as Netflix and Youtube.  Not a morning person but can’t seem to motivate in teh evening?  Then sign up for a class.  C24 is packed with classes from cycling, to kickboxin, to yoga and everything in between.  Don’t be shy – just walk in and introduce yourself to the instructor.
  2. DO PLAN AHEAD. Make a grocery list and stick with it.  Walk into any grocery store right now and you are immediately bombarded with holiday displays filled with peppermint bark, hot chocolate, apple cider, fruit pies – you name it.  So having a plan before you walk into the store is key to reducing those impulse buys.  Over the weekend think about your week ahead – what nights will you be free to cook?  What nights are you busy?  Plan your meals around your personal timeline and make it realistic.  The internet is a huge asset for meal planning and recipe searching even if you are a novice in the kitchen.  Try www.cookinglight.com or www. eatingwell.com.
  3. DO READ NUTRITION LABELS, especially on those holiday drinks.  Ahh Starbucks, the queen of holiday promotions with cute holiday cups, delicious sounding drinks, and cozy decorations.  But beware, the drinks are notoriously filled with excess calories and sugar.  For example, the Grande non-fat Pumpkin Spice Latte provides 260 calories and 48 g of sugar.  Luckily most coffee shops are very flexible when it comes to your drink order.  Love the flavored drinks?  Ask for 1/2 the pumps to reduce the sugar and the calories.  Try non-fat drinks.  And if you decide to go for the drink without making any changes, just make adjustments to the rest of your daily intake by cutting something else out.
  4. DO ENJOY COMFORT FOOD- LIGHTENED.  When it’s cold, our bodies crave different food than when the temperature is warm.  If you are someone who craves “comfort” food, listen to your body but make some adjustments.  Try these recipes that have been made-over to be healthier versions.
  5. DO ATTEND HOLIDAY PARTIES. Just follow these three basic rules: eat before you arrive, watch your alcohol intake (empty calories), and try to fill your plate with 3/4 vegetables and 1/4 treats.
  6. DO MAKE YOURSELF A PRIORITY.  The mentality that you have to wait until the New Year to take care of yourself is old news.  Sure you probably aren’t going to cut out sweets two days before Christmas, but don’t throw your health out the window just because it is the holidays.  Have an especially indulgent evening?  Fine.  Just get right back on track the next day – drink a lot of water, eat whole foods and don’t beat yourself up with the all or nothing mentality.  Remember to enjoy yourself and also take care of yourself.

 

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Calories in = Calories out

October 19th, 2010

Does this scenario sound familiar?:

You’ve had a hard day at work.  It’s late and it’s starting to get dark earlier.  Your motivation for working out is barely there but somehow you drag yourself to the gym.  You aren’t feeling too motivated but feel proud of yourself for pushing it even when all you wanted to do  was go home and sit on the couch.  After a 30 minute jog on the treadmill plus an ab/stretch session for 15 minutes you are on your way home.

You make a healthy dinner, deciding to pour yourself a glass of wine or a beer.  After all, you had a long hard day AND your worked out so you deserve it.  One glass turns into two.  One plate of dinner turns into a second helping.  And those brownies that you made with your sister over the weekend are still sitting on the counter so you have one for dessert.  It’s ok, you worked out right?

Ok, let’s think about this in terms of numbers.  The average person will burn anywhere from approximately 250-450 kcals during the above mentioned workout (variations based on size, gender, weight, exertion etc).  Two glasses of wine equals approximately 200-250 kcal.    One brownie is approximately 250 kcals (depending on size, ingredients etc).  So the calories burned in your workout are already negated.  And we didn’t even count the second helping of dinner.

The “I worked out so I deserve the dessert/margarita/baked brie/half a pizza/fill-in-the-blank” mentality can get you into trouble when your goal is weight loss, or even weight maintenance.  A standard weight loss recommendation is to cut 500 calories a day through diet and exercise.  But notice the key words: diet AND exercise.

Last year TIME magazine published an article “Why Exercise Won’t Make you Thin” (check it out here) where they discuss this common problem.  The title of this article was a bit misleading, because exercise IS important for weight loss and associated health benefits, but many of us compensate for what we believed to be a high calorie burning workout, only to sabotage our weight loss efforts.

You can avoid this pitfall by taking into account the energy (food) you are putting into your body AND the energy you are expending through exercise.  If you are trying to lose weight aim for a 500 calorie deficit a day: reduce your calorie intake by 250 (decrease portion size, healthier snacks, no sodas/juices) and burn 250 calories through exercise.  Eat meals balanced with lean protein, healthy fats, and whole grains.  Mix up your workouts with a variety of fat burning cardio and muscle building strength training.

And don’t take that additional helping  just because you exercised.

 

Photo credit Simon Howden

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5 Supernatural Superfoods

September 13th, 2010

You probably have heard the word “superfood” floating around the food media and health world.  While there is no standard definition of a superfood, the loose description is that it is an ingredient filled with phytonutrients and anti-oxidants with exceptional disease fighting capabilities.  These foods are often marketed in expensive supplements and drinks. 

But I’ll tell you a secret: superfoods do not have to equal high prices.

Here are 5 foods that you should get into your kitchen now that won’t break the bank:

1.  Kale:  Virtually any nutrient you have ever heard on the news that may fight disease or keep you looking and feeling young can be found in kale.  Antioxidants, vitamins, minerals, phytochemicals…the list goes on.

Easy way to use it:  Check out this recipe from “Eating Well”

2. Quinoa:  Unlike most grains, Quinoa is a complete protein (meaning you don’t have to combine it with a complimentary protein, such as beans, to get all  your essential amino acids).  It’s also filled with fiber to help reduce cholesterol and keep you fuller longer.  Even better, it cooks quickly making quinoa very simple to prepare.

Easy way to use it:  Combine 1 cup quinoa, 2 cups water in a saucepan.  Bring to a boil, then reduce heat and simmer for ~ 15 minutes (or until water is gone.  Now chop up any vegetables you like: cucumber, bell pepper, red onions, avocado, tomato, mint, basil, scallion – anything!  Mix vegetables up with your quinoa, drizzle olive oil and balsamic vinegar over the top and you have a delicious salad.

3.  Blueberries: One of the highest ranked foods with antioxidant power is the blueberry.  In addition to antioxidants, blueberries are packed with phytonutrients, are low in calories and high in fiber.  All of this makes these little berries a perfect snack.

Easy way to enjoy it: Wash and eat.  That’s all there is to it.  Blueberries can also be added to yogurt, cereals, smoothies, or salads to make a healthy addition to a meal.

4. Greek Yogurt: One of my absolute favorite, versatile foods is greek yogurt.  A few extra steps in processing makes this yogurt extra creamy and thick.  Plus it is higher in protein, and provides healthy probiotics.  Watch out though, the 2% is high in fat and calories so look for non-fat or 0%.

Easy way to enjoy it: There are so many things you can do with greek yogurt (aside from the obvious way of simply eating it straight out of the container).  Use plain greek yogurt as a substitute for sour cream on tacos, soups, and chilis.  Mix it in with pasta to create a healthier version of a cream sauce.  Use it as a dip with veggies by adding curry powder or any of your favorite spices to it.  The possibilities are endless.

5.  Garlic: In my world, there is no such thing as too much garlic.  Garlic is a natural anti-inflammatory promoting heart health, a natural antibacterial, and filled with phytonutrients that have been studied for correlations with cancer prevention.  It is also filled with such antioxidants as vitamin C, selenium, and copper.

Easy way to enjoy it: Sautee it with onions and olive oil as the base to any stir fry, pasta sauce, or soup.  Top steamed vegetables with minced garlic and a pinch of parmesean.  Add it to oil and vinegar with a tsp of dijon mustard to make a healthy salad dressing.

This list only touches on the many natural healing properties of foods.  There is nothing better than eating something that not only tastes good, but that you know is good for your body too.  You don’t need to spend hundreds of dollars on bottled superfoods when you can buy these simple ingredients from the grocery store at half the price.

 

Photo credit: Suat Eman

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8 Tips for Staying Healthy While Dining Out

August 15th, 2010

 

There is nothing more appealing on a warm summer evening than finding a restaurant with outdoor seating where you can share delicious food and wine with friends.  Unfortunately eating out does not always equal healthy food choices.  But does this mean you can never go out to eat?  Absolutely not.

With these smart tips you can ALWAYS find a delicious, healthy option on any menu. Don’t be shy about asking questions about the menu, or making special requests.  As long as you are polite and appreciative a server will be happy to accommodate your needs.

  1. If you choose meat, poultry, or seafood for an entrée, always look for the words “baked”, “steamed”, “grilled” or “roasted” in the description of the meal as these are healthier options.   Avoid “fried”, “sautéed”, “stuffed”, or “breaded”, “batter dipped” or “tempura” which are synonymous words for high fat and high calorie choices.
  2. Salads can be a healthy choice for an appetizer or an entree, but can also hide hidden saturated fat and calories.  For example, if a salad is listed as a “crispy chicken” salad you are essentially ordering fried chicken over lettuce.  Pay attention to the description of the salad and watch out for salads that include cheese, bacon, eggs, sour cream, avocados, croutons which are all ingredients that add to the calories of the meal.  Choose grilled meats or beans over your salad for healthy protein.  If you just have to have cheese on the salad (who doesn’t love feta or goat cheese on a salad) then ask for half the amount, and avoid the other extras listed above.
  3. Dressings are also sneaky ways of adding fat and calories to your meal.  Avoid cream based dressings such as bleu cheese or ranch, and look for oil and vinegar based vinaigrettes.  Even if your salad comes with a different dressing on the menu you can always substitute.  Ask for your dressing on the side so you can control the amount that goes on your salad.
  4. There really is nothing better than warm crusty french bread dipped in olive oil and balsamic vinegar.  But warm crusty french bread adds a significant amount of calories to your meal (about 100 calories a slice).  If you could care less about bread before your meal just avoid it and save your calories for other treats such as an appetizer or a dessert.  However, if bread makes the meal for you then go for it, just limit your intake to 1 or 2 pieces and make it replace an appetizer, dessert, or beverage.  You have to pick your battles and decide what is more important to you.
  5. Order your vegetables dry.  There is nothing worse than thinking you are getting a healthy side of veggies with your entrée only to discover they have been completely doused in butter or oil.  Most restaurants are happy to deliver them to you sans oil.
  6. Replace sides such as french fries or mashed potatoes with salad or vegetables.
  7. More often than not the portion sizes at most restaurants are much larger than necessary.  Appreciate each bite, take your time eating and listen to your appetite.  Stop eating before you get that “oh no I ate too much please roll me out the door” feeling, and instead bring part of your meal home.
  8. Finally, be careful about your beverage choices.  Splitting a bottle of wine can significantly add calories to your meal (approximately 100 calories per glass of wine, 150-200 in beer) as well as decrease inhibitions when ordering the rest of your meal.

Eating out should be a pleasurable experience and these tips will help you enjoy your food and feeling healthier after you leave.  Remember it is all about balance and making smart choices.

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