Go Yogurt?

A research study has shown that  people who said they ate yogurt also reported consuming higher amounts of other good-for-you foods, such as fruits, vegetables, nuts, fish and whole grains. Yogurt is a good source of calcium, magnesium, and potassium and many Americans don’t consume enough of these nutrients. The study shows that if many consume yogurt in place of less healthy foods, it may help eliminate the inadequate intake of shortfall nutrients.

A one-cup serving of low-fat yogurt has a similar nutrition profile to that of a cup of low-fat milk, but with roughly 50 percent more potassium, calcium, and magnesium, the researchers pointed out.

What are your thoughts on this? Do you believe consuming yogurt makes you eat healthier foods?


For more information: http://todayhealth.today.com/_news/2013/01/24/16683669-yogurt-lovers-have-better-diets?lite MyHealthNewsDaily By Cari Nierenberg

Fight Off Illness With Nutrients You Consume

Specific nutrients in foods have been shown to enhance the body’s ability to keep us well.  Some tips from the Academy of Nutrition and Dietetics and other nutrition experts from Barbara Quinn’s article explain important nutrients to keep the illness off.

· Protein: It’s what immune cells are made of. Sources of immune-building protein include lean beef, pork and poultry, fish, eggs, beans and soy-based foods.

· Vitamin A: vitamin A — a nutrient that helps maintain the cells that line our intestines and lungs. These mucosal cells are the sentries that guard our body from foreign invaders. Carrots, kale, spinach, sweet potatoes and red bell peppers are good sources of vitamin A.

· Vitamin C:  this essential vitamin plays an important role in healing wounds and strengthening our resistance to disease. Vitamin C also helps form antibodies that fight off infection. Sources include oranges, grapefruit, strawberries, tomatoes, peppers, kiwifruit, broccoli and Brussels sprouts.

· Zinc: Our immune system relies on zinc to consistently renew disease-fighting cells. Since zinc in food is bound to protein, it makes sense that good sources include oysters, beef, pork and liver as well as whole grains, beans, nuts and seeds.

· Vitamin E: Given its antioxidant ability to neutralize free radicals, vitamin E keeps the machinery of the immune system functioning at capacity. Good sources include nuts, seeds and whole grains. Wheat germ is an especially good source of vitamin E.

fight illness

For more information: http://www.montereyherald.com/ci_22427155/choose-foods-that-fight-illness?IADID=Search-www.montereyherald.com-www.montereyherald.com

*Barbara Quinn is a registered dietitian and certified diabetes educator at the Community Hospital of the Monterey Peninsula.


A Serious Case of “Rethink Your Drink”

The next time you pick up Gatorade to re-store your electrolytes, you might want to rethink your decision. How does the FDA approve Gatorade to contain the ingredient brominated vegetable oil? The ingredient shares an element, bromine, with some flame retardants used in furniture and plastics. Some studies on BVO indicate it can build up in fatty tissues and cause reproductive and behavioral problems in rodents.

It’s illegal to use the chemical as a food additive in the European Union, India, Nepal, Canada, Brazil and Japan, so why not the United States? Other ingredients that are allowed in American food but not in other countries include certain artificial colors and additives to flour. 

How can we stop this? Are you aware of this ingredient in your drink? What are your thoughts/comments?


For more information: http://www.sun-sentinel.com/health/ct-met-banned-food-practices-20130121,0,5307425,full.story

Way to Go Coca-Cola!

The Coca-Cola industry is taking initiative in raising public awareness on the obesity issue in their new advertisements on television. They will begin airing commercials of Coca-Cola’s record of providing drinks with fewer calories over the years but will note that weight gain is the result of consuming too many calories of any kind — not just soda. Later this year, New York City is said to be the first in the nation to put a cap on the size of soft drinks sold in public areas. Also, under consideration is putting the amount of activity needed to burn off the calories in a drink on cans and bottles. I think this would be a great idea in order to gain public recognition of how much time would have to be spent exercising in order to burn the amount of calories consumed just from a bottle or can of soda.

Also, when PepsiCo Inc., the No. 2 soda maker, recently signed a wide-ranging endorsement deal with pop singer Beyonce, critics called for the singer to drop the contract or donate the funds to groups that fund health initiatives.

What are your thoughts/comments on this?

Read more: http://healthland.time.com/2013/01/14/coca-cola-to-address-obesity-for-first-time-in-ads/#ixzz2I3wRNXmn


Veganize Yourself

After speaking to several vegan chefs and diners, Tara Parker-Pope gives the following advice on how to find easy replacements and stock up on vegan foods!

NONDAIRY MILK Taste all of them to find your favorite. Coconut and almond milks (particularly canned coconut milk) are thicker and good to use in cooking, while rice milk is thinner and is good for people who are allergic to nuts or soy.

NONDAIRY CHEESE Rather than use a packaged product, vegan chefs prefer to make homemade substitutes using cashews, tofu, miso or nutritional yeast.

NUTRITIONAL YEAST The name is unappetizing, but many vegan chefs swear by it: it’s a natural food with a roasted, nutty, cheeselike flavor.

EGGS Ms. Coscarelli, who won the Food Network’s Cupcake Wars with vegan cupcakes, says vinegar and baking soda can help baked goods bind together and rise, creating a moist and fluffy cake without eggs. Cornstarch can substitute for eggs to thicken puddings and sauces.



For more information: http://well.blogs.nytimes.com/2013/01/14/how-to-go-vegan/?ref=health

Bad News On Fast Food

Asthma and allergies are on the rise, especially in developed countries, researchers say. A recent study looked at 400,000 children from 51 different countries. The study found older teens who ate more fast food were 39% more likely to have severe asthma, where 27% of younger children were. However, children who ate more fruit during the week– even if it was below the recommended amount daily, their chances were 11-14% less to have symptoms.


For more information: http://todayhealth.today.com/_news/2013/01/14/16506682-fast-food-linked-to-asthma-and-allergies?lite

Calorie Swaps

With all the choices we have to make on what we eat, there’s no wonder why we can’t see what’s healthier for us right in front of our eyes… 100 calorie food swaps!

1. Instead of a bagel, reach for an English muffin — Swap the 3½-inch bagel with 1 tablespoon each cream cheese and fruity jam for a whole-wheat English muffin topped with a tablespoon of peanut butter and fresh strawberry slices.

2. Instead of low-fat milk, go for Greek yogurt — Flip-flop your breakfast bowl—Instead of pouring 1/2 cup low-fat milk over your bowl of granola (about 2/3 cup), sprinkle ¼ cup granola over 6 ounces of nonfat Greek yogurt. Low-fat granola has about 1.5g fat in 1⁄4 cup—that’s 75% less than regular granola.

3. Instead of Orange Juice, go for the orange! — Skip the 12-ounce glass of orange juice. Eat a fresh orange instead—one cup of OJ has 24 grams of sugar, double the amount in an orange. Plus you’ll tack on an extra 3 grams of fiber, too, by eating whole fruit.

4. Instead of bread, go for a wrap! — Pile your sandwich fixings on one (8-inch) 100-calorie whole-wheat wrap, rather than 2 slices of hearty multigrain bread.

5. Skip the crackers, go for apple slices instead — Enjoy that savory sharp cheddar with crisp apple slices instead of wheat crackers – and up your daily fruit count too! You’ll also save on sodium. Five wheat crackers: 200mg sodium. One medium fresh apple: Zero.

6. Go for the corn tortillas instead of the flour ones —  Stuff the tasty fixings into 2 (6-inch) corn tortillas, rather than one (10-inch) flour tortilla. You’ll also save 450mg of sodium.

7. Trail mix over mixed nuts — Two handfuls of nuts are heart-healthy but calorie-heavy. Downsize the 2 handfuls of nuts to 1 (about 3⁄4 oz.), and add a handful of air-popped popcorn and whole-grain cereal, such as Chex. There are 400 calories in a half cup of nuts—so portion carefully.

For more information: http://www.cookinglight.com/eating-smart/smart-choices/100-calorie-food-swaps-00412000079674/page11.html


Nutritious Meals Into The New Year

Looking for nutritious, simple meals to have? Here are some examples from Jason Wright:

Tomato, garlic and almonds: Combine these with chicken and whole wheat couscous for a full dinner, or substitute almond crumbs for bread crumbs on chicken.

Tempeh: Like tofu, it takes on the flavors with which it is cooked or marinated, including zesty-tangy balsamic vinegar – perfect for accentuating salads.

Greek Yogurt: Rather than adding butter and sour cream to starchy potatoes, pair two healthy options: mashed cauliflower and Greek yogurt with fresh black pepper.

Sushi: Wild salmon, minced cucumbers, shredded carrots, kelp, sesame seeds, rice – healthy ingredients abound in sushi rolls, which are much more filling and satisfying than a non-sushi eater might think.

Fruit Salad: Bring together chopped apples, strawberries, cantaloupe, watermelon and pineapple with blueberries and grapes for a sweet and juicy post-dinner palate-cleanser. Remember, lemon juice prevents fruits from browning.



Read more from this Tulsa World article at http://www.tulsaworld.com/scene/article.aspx?subjectid=39&articleid=20130108_4_D1_CUTLIN713008

By: Jason Wright