Spring Cleaning Part One: The Fridge

We often think about spring cleaning the cobwebs from the ceiling and scrubbing the baseboards (or at least growing up my mother made me believe everyone did spring cleaning). You may clean out your closet and store or donate winter clothes you won’t need again for a while. Hardly anyone thinks about spring cleaning the “insides” of their kitchen, though. You may be good about wiping out the dusty shelves, but what about your ketchup? How long has that bottle been lurking in your fridge? I am going to devote the next three blog posts to spring cleaning your kitchen: the fridge, the freezer, and the pantry.

Why does it matter how long food sits around? Doesn’t most nonperishable food have a long shelf life? Yes, they do have long shelf lives, but many people keep foods much longer than that desirable window of time. The reason for cleaning out is twofold; Quality and Safety. Food loses it’s quality very fast when it gets old, and some of it can actually be unsafe.

The first rule for the fridge is to make sure it is at 40 degrees. Get a fridge thermometer and keep it in there and check it every week. Don’t keep it in the door, but rather near the back on a shelf.

Bacteria does not get killed while in the fridge, but the growth is simply halted. If you take food out of the fridge, like mayo, and keep taking it out and sitting it out at mealtime for an hour at a time 5-10 times throughout the life of the jar, more and more bacteria can grow. This especially happens if you don’t use a clean utensil when digging into the jar!

Here is a list of common foods in your fridge and how long they should stay around:

• Eggs, in shell 3-5 weeks
• Eggs, hard boiled 1 week
• Cream cheese 2 weeks
• Steaks, uncooked 3-5 days
• Ground beef, uncooked 1-2 days
• Ground beef, cooked 3-4 days
• Poultry, uncooked 1-2 days
• Margarine 6 months
• Butter 1-3 months
• Cheese, opened 3-4 weeks
• Milk, opened 1 week
• Ketchup, opened 6 months
• Salad dressing, opened 3 months
• Pickles 1-2 weeks
• Mayo 2 months
• Salsa, opened 1 month

For a one-page sheet with more foods and their time limit, click here. For more refrigerator safety tips, check out this link to the American Dietetic Association's Home Food Safety site. Most leftovers in people’s refrigerators are kept way too long. Don’t keep them past three days, and even try to use them up sooner than that. One to two days is ideal.

Labels: food safety, refrigerator, Tara Gidus

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Mile High Munching

Have you ever been stuck on an airplane with no food? Getting stuck on an airplane is not fun to begin with, but if you are on a long flight or spend hours on the runway delayed, it can be downright miserable. If you are on a short flight, this may not matter very much, but longer flights or unanticipated delays do require you to plan ahead and pack something to eat. Gone are the days of in-flight meals unless it is a really long flight, so it is up to you to plan ahead!

I went to Greece a few months ago and was boarded at 5 PM only to sit on the plane for 10 hours and returned to the gate at 3 AM with a cancelled flight. I proceeded to wait in the gate area until 5 PM for my flight to take off. We finally boarded and waited another 2 hours on the plane before it finally took off for a nice 10 hour flight to Athens! The main problem was that for the entire 10 hours (the first time) we were not offered meal service or even beverage service! If you had not packed some food, you were out of luck.

If you have little ones, you know how important it is to pack snacks. However, even big “kids” like me need to eat every 3-4 hours so I don’t get cranky, too. Try to pack nutritious foods. Airport stores and restaurants will have plenty of less nutritious foods to choose from, but if you pack your own healthy snacks, you won’t have to rely on their less than desirable selection. Carbs are important, but also look for some nonperishable protein sources to keep you fueled for the long haul.

Here are some ideas for snacks to pack in your carryon:
• Trail mix (you can make it yourself and put in baggies!)
• Nuts
• Dried fruit
• Fresh fruit
• Whole grain crackers and individual cups or tubes of peanut butter
• Beef jerky or sticks (or buffalo or ostrich jerky)
• Nutrition bars: look for a combo of carbs, protein, and fat (My favorite brands are: Kashi, Luna, Zone, Pria, Power Bar Nut Naturals)
• Laughing Cow Cheese (it is one of the only nonperishable) and whole grain crackers
• Chocolate!

In times of stress, it is always good to have some comfort food, and chocolate always comforts me!

The new FAA regulations say you cannot bring water through security, but luckily they let you purchase it from the gate area and carry it on the plane. Yes, you will pay more for it, but if you are sitting on a plane for hours and all they give you is a small cup during beverage service, you will be glad you did it.

For more information on the FAA regulations, click here.

Safe and Healthy Travels!

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New Blogger on the Block

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Passing the Torch

Labels: Cynthia Sass

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Earthy Eating

Good morning! Well, Earth Day is approaching and since our shopping and eating habits have such a big impact on the planet, I thought I’d create a Top 5 Earth Friendly Eating Tips. Here we go:

1) Bring your own bags to the grocery store. Foregoing plastic saves about 12 million barrels of oil annually, and paper bags (which require four times more energy to produce) generate 70 percent more air pollution during manufacturing.
2) Recycle your empty food containers (glass, plastic and paper). Recycling cuts about 1,000 pounds of carbon dioxide emissions per year.
3) Bring your own mug to your coffee shop. Just one cup of coffee purchased every day in a disposable container contributes about 22.75 pounds of solid waste per year.
4) If you eat meat, poultry, dairy and eggs, use a sustainable supplier. Click here to enter your zip code and find stores, butchers and restaurants that have a low impact on the planet.
5) Buy food items with less packaging. Roughly one third of all garbage is packaging – you’ll reduce solid waste and save on garbage bags!

So what do you think? Do you think green when you shop? Please share your thoughts!

For more Earth Day tips, check out the following links:
National Institutes of Health
Ideal Bite
Earth Day Network
National Resources Defense Council
Center for Science in the Public Interest

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Localicious!

As I mentioned yesterday, I was just in New York, a city where it’s difficult not to have fabulous culinary experiences. But one of my favorite was the Union Square Greenmarket, the largest Farmer’s Market in the city, held every Monday, Wednesday, Friday and Saturday. I’ve blogged about the benefits of Farmer’s Markets before, but as spring approaches (when many non-year round markets begin to open in some parts of the country), I just had to mention this again.

In addition to many gorgeous plants, this market carried goods from each of the food groups. There were whole grains as well as freshly baked whole grain breads, in season, locally grown fruits and vegetables (many organic), locally raised meats (free of hormones and antibiotics), products from small, local dairies including both goat and cow milks, cheeses and yogurts, local maple syrup, nuts, seeds, honey, jams, and oils. There were even homemade baked goods made with freshly prepared ingredients like rhubarb pie and apple turnovers.

Having grown up in upstate New York, I recognized many of the towns the food originated from, and since I traveled through those areas most of my life, I felt a real connection to this food. I had a sense that I knew where it came from, had seen it growing, and because I had tended to a garden in NY state as both a child and an adult home owner, I could even recall harvesting some of it myself. I’ve never experienced that feeling shopping at a supermarket, and it felt pretty amazing.

Right now, trust and security in our food supply is a critical issue. According to surveys, the pet food recalls, contaminated peanut butter and spinach, mad cow disease, and other food safety scares have left consumers shaken. But when I picked up an apple at the Greenmarket (which actually smelled like an apple by the way), talked face to face with the farmer who grew it, asked him what the best use for it was, how it was grown, and how long ago it was picked, I felt great about buying and eating it (and it was absolutely delicious!).

Obviously we can’t buy 100% of our food from a Farmer’s Market, but you can get quite a lot depending on the size of the market. And locally grown, in-season food is good for farmers, good for you and good for the planet. So what do you think? Do you frequent Farmer’s Markets? If so, how does your experience differ from buying your food at the grocery store? Please share your thoughts!

P.S.
To find out where and when your local Farmer’s Markets are, click here.

photo courtesy of Geek Philosopher

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In Your Genes?

Good morning. I just returned from the Big Apple and I want to tell you about some of my culinary adventures, but today, I have to comment on a few studies that made headlines while I was away. On Friday, nearly every news outlet reported that British scientists have found an obesity gene. Earlier in the week, newspapers and TV news programs reported that people who are 100 pounds or more overweight are the fastest-growing group of overweight people in the United States (50 percent higher in 2005 than in 2000). Unfortunately, during my travels, I overheard many people linking the two stories together. I heard several comments such as, “You know they found a gene that causes obesity, that’s why so many people are overweight.”

Indeed, genetics likely does play a role in obesity, and we’re just beginning to find out how. But, it’s important to look past the headlines and remember that even if you do carry a gene that increases your risk for a given disease, you aren’t doomed. For example, according to the American Cancer Society, one third of all cancer deaths are related to our diets, physical activity levels and weight versus family history. And 30% of cancers can be prevented by not using tobacco products. What I’m trying to say is that your lifestyle (the way you eat, how active you are, if you smoke, your stress level, etc.) interacts with genetic factors to determine your risk. And the same is true for obesity.

The British researchers found that people who carry two copies of a variation of the gene weigh about 7 pounds more than people who lack it (yes, 7, not 70). The scientist estimate that about 1 in 6 of the subjects they studied (roughly 16%) carry 2 copies of the gene. According to the CDC, 66.3% of Americans are overweight and 32.2% are obese. Now, there may be other genes at play here as well, but experts agree that overweight and obesity are not solely caused by genetics. What I’m trying to say here is – don’t give up! I have a family history of cancer, but I wholeheartedly believe that my cancer preventative lifestyle will either prevent, delay, or lessen the severity of cancer in my future. And again, I believe the same is true for obesity.

In the future, genetic testing and lifestyle counseling based on genetic risk will probably become mainstream, but the latter (changing your lifestyle) will always be key. So please, don’t throw in the towel. In the airport, CNN was reporting on the story and I heard a man jokingly say to his travel companion (as he ate his fast food meal), “I guess you can’t fight Mother Nature.” I couldn’t disagree more!

photo courtesy of Geek Philosopher

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Help or Hype?

I was at the grocery store today and I thought, "Wow, the supplement aisle has really expanded!" So, I decided to try a stealth experiment. I stood nearby reading a magazine, and took note of how many people either looked at and put back or plopped a bottle into their cart. In the span of a half hour, there were several customers checking out not just multivitamins but also garlic, Echinacea, single vitamins or minerals (vitamin C, zinc and vitamin E) and other herbs.

I restrained myself, but I really wanted to ask each consumer:

• Did you decide to take this on your own or did someone recommend it?
• If the latter, was it a health care professional, friend, family member or other?
• Did you do any research about the supplement such as potential side effects, how much to take, and possible interactions with other drugs, supplements, or medical conditions?
• If you knew the product didn't really work, would you take it anyway?

That last one may seem like an odd question but many, many people have told me over the years that if they think something will make them feel better, they'll use it, even if they know it's all in their head. I definitely don't have a problem with that, on one condition - no risk. And that's something some consumers don't realize - some herbs and supplements do carry risk. Here are a few examples, along with a link to the National Center for Complementary and Alternative Medicine (a great resource!):

• Echinacea may cause allergic reactions in some people, including rashes, increased asthma, and anaphylaxis (a life-threatening allergic reaction).
• St. John's wort can cause increased sensitivity to sunlight, anxiety, dry mouth, dizziness, intestinal problems, fatigue, headache, and sexual dysfunction. It can also interact with several drugs including birth control pills and antidepressants.
• Kava may cause liver damage, including hepatitis and liver failure (which can lead to death). It can also cause abnormal muscle spasms, interact with several drugs, and cause scaly, yellowed skin.

Did any of the above surprise you? Do you use herbs (or have you considered it)? If so, check out this link. It provides info about a number of herbs including uses, research, side effects and cautions: http://www.nlm.nih.gov/medlineplus/herbalmedicine.html

photo courtesy of Geek Philosopher

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Enough Already?

5 a Day, 3 a Day, Heart Check, Smart Spot – these are just a few of the many nutritional icons on food packages these days. Do you think there are too many? Do you look for these symbols to indicate that a food is a good choice? Do you know what each one represents? Do symbols released or endorsed by health organizations hold more clout with you than those designed by food manufacturers? Can you even tell the difference?

Well, one consumer watchdog group is trying to put the kabash on them all and start from scratch, with just one. The group Center for Science in the Public Interest has proposed that the Food and Drug Administration create a single, simple, clear system for helping consumers make healthful food choices. And their proposal is endorsed by the chairman of the Senate Agriculture Committee as well as by many leading nutrition experts.

So, what do you think? Are you confused by the number of symbols and messages on packaged foods? Do you think one government-designed program will clear the clutter? Or, should health organizations such as the American Heart Association continue to put their stamp on foods that meet standards they deem healthy? Please share your thoughts!

Photo courtesy of National Cancer Institute

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Breaking Down Barriers

You may have heard that a few days ago, the Centers for Disease Control and Prevention released a report stating that just 12.4 percent of men and 16.6 percent of women in the U.S. meet the recommended nutrition and exercise standards of:
1) eating at least five servings of fruits and vegetables daily and
2) engaging in moderately intense exercise for at least 30 minutes five days per week (or vigorous exercise for at least 20 minutes three days per week).

Since this is the Diet Dish so I’d like to focus on the fruit and veggie numbers (visit the Fitness Fixer for some great exercise tips).

Now, the news that most of us are flunking produce 101 probably isn’t surprising; we’ve been hearing reports like this for years. But my question to you today is, “What will help you do better?” I’ve worked one-on-one with clients for over 10 years and many of them have been successful at working up to and maintaining an intake of 5+ fruits and veggies per day. And I mentioned in a recent post that even when I’m traveling, I almost never (and I mean never) miss out on my 5 a Day.

Here are some tips that help me and some of my clients make the grade:

Goal: 2 fruit servings per day. Tips:
-Drink a small glass of 100% juice at breakfast. Mix it up by buying a different type each week.
-Keep dried apricots, figs, raisins, plums, etc. in your desk drawer or purse. Reach for them as a mid-morning or afternoon snack.
-Buy mini fruit cups of fruits canned in natural juice vs. syrup such as pineapple in pineapple juice. Just pop the top and enjoy – no washing, chopping, etc. required.
-Make a smoothie made with 1 cup of frozen blueberries mixed with 1 cup vanilla soy milk or skim milk and a few drops of vanilla extract.
-Incorporate fruit into your dessert. Melt dark chocolate chips and dip in cut fruit or berries, layer low fat pudding with fruit and slivered almonds, dip bananas into yogurt, roll in a combo of chopped nuts, chocolate shavings and oats, wrap in wax paper and freeze.

Goal: 3 veggie servings per day. Tips:
-Add chopped veggies to everything. Add shredded or chopped carrots, onions, peppers, etc. to tuna or chicken salad, replace half of the pasta or rice you’d normally use with chopped veggies, add veggies to pitas, wraps, burritos, tacos, pizza, etc.
-Buy ready-to-eat salad mixes, toss with light vinaigrette and enjoy before your dinner entrée, or make salad into a meal by topping with lean protein and a starchy vegetable like peas or corn.
-Serve cut veggies with hummus, salsa or bean dip before dinner or munch on them while you’re cooking.
-Buy a steamer and cover half your plate with steamed veggies each night at dinner (you can add fresh herbs to the water to infuse flavor).
-Heat frozen veggies in the microwave, sprinkle with a salt-free seasoning mix or toss with pesto or tapenade for flavor.
-Have a broth based veggie soup (the kind without pasta or rice) before dinner or with your meal.
-Pick up some dried veggies to eat as a snack.

What do you think? Are you one of the 87.6 percent of men or 83.4 percent of women who doesn’t meet the minimum each day? If so, what hold you back? Would any of the above suggestions help you? Please share your thoughts!

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Pizza That Gives You Pep

I was looking through the nutrition headlines over the weekend when the line “Pizza as Health Food” caught my eye. The article was about how scientists at the University of Maryland reported finding a way to enhance the antioxidant content of whole-grain wheat pizza dough by baking it longer at higher temperatures. According to the experts, disease fighting antioxidant levels rose by up to 60 percent with longer baking times and up to 82 percent with higher baking temperatures, depending on the type of wheat flour used.

No word yet on when this type of pizza crust might become mainstream but until then, there are a few other ways to boost your health while enjoying a pie. Here are my top tips:

If you’re a Pizza Hut fan, order from their Fit n’Delicious menu. These pizzas are made with half the usual amount of cheese, more sauce, and lean toppings including veggies, grilled chicken and ham. One slice of a medium Fit n’Delicious Veggie & Chicken pizza provides:
160 calories
5 grams of fat
2 grams of saturated fat
0 grams of trans fat
21 grams of carbohydrate
1 gram of fiber
9 grams of protein

That’s big savings compared to one slice of medium Chicken Supreme Pan Pizza with:
270 calories
12 grams of fat
4 grams of saturated fat
0 grams of trans fat
28 grams of carbohydrate
1 gram of fiber
13 grams of protein

If you ate 3 slices, you’d save 330 calories and 6 grams of cholesterol raising saturated fat, and that’s nothing to shake a stick at. Taking in 330 calories you can’t burn off even just once a week would lead to a 5 pound fat gain in 1 year’s time (4 sticks of butter is a pound of fat so think 20 sticks of butter!).

No matter where you order your pizza from you can always lean down by:
-Ordering a small (or at least medium)
-Choosing thin crust
-Asking for extra sauce, light cheese, chicken, ham or Canadian bacon (in place of pepperoni, ground beef or sausage), and adding extra veggies

And don’t forget to check the web site of your favorite pizza maker. Most now provide nutrition facts, a huge helper when you’re trying to lighten up your order. For example, did you know:
-2 Papa John’s Cheesesticks provide 370 calories
-Ordering thin crust pizza at Papa John’s saves about 60 calories per slice compared to original crust
-Order a 12” thin crust versus a 14” thin crust from Dominos saves 30 calories per slice for the crust alone
-Adding extra cheese to a 12” Little Caesar’s pizza adds 22 calories per slice
Those little numbers add up. Saving even 100 calories per meal just once a day translates into NOT gaining 10 pounds over the course of a year.

Ok, before a go, here are a few fun pizza facts:
-Every man, woman and child in America eats about 46 slices of pizza per year
-In the U.S., pepperoni is the favorite topping while anchovies rank least favorite
-Popular pizza toppings around the world include pickled ginger, squid, salmon, eggs, sauerkraut, and mayo
-The world's largest pizza covered 10,000 square feet, measured 140 feet across, and weighed 44,457 pounds

photo courtesy of iband

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Delicious Shades of Gray

I’m picking up where I left off yesterday, singing moderation’s praises. It’s an approach that not only works, but it’s maintainable – for life. To me, moderation is really just compromise, something we all have to do in our work, relationships, and finances anyway. Here’s what I mean:

Moderation is NOT:
-Deprivation – it’s not about giving things up, just changing how or when you eat them; and when you do, you can fully savor and enjoy your food!
-All or nothing – it’s not starve all week, binge all weekend
-Second best – it’s not frozen yogurt instead of ice cream, it’s a half cup of ice cream instead of one cup

Here’s a real life example of moderation in action:

You go to Cheesecake Factory for dinner. There are several high calorie menu items you like. You think to yourself, “Hmmm, out of all of those things, what do I really want to splurge on? What’s really going to satisfy me?” You decide that Godiva Chocolate Cheesecake is it. Knowing how big and rich it is, you forego an appetizer and order a light meal. You choose one of their new Weight Management Salads (Pear and Endive Salad served with low cal vinaigrette topped with grilled chicken). When your cheesecake arrives, you savor each forkful, stop when you feel satisfied, and ask for a to-go box for the rest. When you leave the restaurant, you feel full (but not too full), satisfied, and energized.

I know what you might be thinking – does ordering a Weight Management Salad along with Godiva Cheesecake make any sense? Doesn’t the dessert cancel out the salad? No! Quite the opposite in fact. In all or nothing world, you might have ordered the Factory Burger with fries AND the cheesecake (and left feeling absolutely miserable), or the salad alone (and left feeling deprived with a lingering craving that would lead to rebound overeating a few days later). The only order that really makes from a balance perspective is the salad and dessert combo. But, that said, you don’t have to eat the entire cheesecake either.

When no food is outlawed, you can enjoy it without anxiety until you’ve had just enough (rather than eating it in a frenzy and trying to get as much as you can because it’s going to be off limits again).

My personal favorite moderation meal involves French fries! I just love ‘em but I’m very particular – they have to be fresh (not frozen) 100% potato (not made with “filler”), and golden, with just the right amount of salt. Next week I’ll be in NYC again and I plan to visit a restaurant called Pommes Frites in the East Village. The only thing they serve is authentic Belgian fries. My plan is to stop by the deli at Whole Foods first (about 7 blocks away) for some veggies and lean protein and then enjoy my regular (not large or double) order of fries 100% guilt free.

So what do you think? What does moderation mean to you? How do you create balance in your life and in your diet? Please share your thoughts!

P.S. If any of you have been to Pommes Frites on 2nd Ave please send your reviews!

Photo courtesy of Geek Philosopher

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Give Up Diets, But Not Hope!

Good morning! Well, if you’re a regular dishee you know that I loathe diets (as in deprive yourself, eliminate your favorite foods, eat only what and when the diet dictates, drive yourself crazy, etc.) and I’ve often said that I believe diets cause weight gain. Well, a study just released by UCLA concludes that two thirds of “dieters” gain back all the weight they’ve lost (or even more) within 4 to 5 years. The study’s lead author reported, “Most of these people would have been better off not going on the diet at all.”

So does that mean you should give up all hope of ever reaching your weight goal if you’re one of the 66.3% who are overweight? Absolutely not, because dieting is not the answer to weight loss. Here’s how I look at it. You have 4 choices:

1) You can continue to exist exactly the same way you have been and not make any changes. If you do this, most likely your weight will either stay the same, or, you’ll put on the “average” 1-2 pounds per year most adults gain. If you’re unhappy with your weight and how it impacts your current or future health risks, as well as your quality of life (i.e. maybe not being able to do things you’d like to do), this probably isn’t the best choice.

2) You could tip the scale in the other direction, throwing all caution to the wind, really chowing down on everything you want whenever you want, and giving up all forms of physical activity. Ditto the above re: probably not the best choice if your goal is to improve your health and lifestyle.

3) You can go on a diet. It could be any kind – old, new, from a book, with a group, formal, informal, even one you made up yourself. If you do this, even if you lose weight, you have a 66% chance of gaining it back plus more, and most likely, your social and emotional health will suffer, i.e. you feel deprived, miserable, cranky, can’t go out to eat with friends/family without struggling with what to order, you have to stick a candle into a banana on your birthday instead of coconut cake (my personal favorite)….If you’ve been down this path before, you would probably agree that it’s paved with physical, emotional, and social potholes. Whenever I hear a person say, “I have to get back on my diet” or “I have to start being good again” I want to pull out a giant stop sign and say, “Wait, don’t go there!” You do have one more choice.

4) Moderation, moderation, moderation (ok, here I need you to think of the song Halleluhiah but change the word Halleluhiah to moderation). I’ve seen countless people lose weight this way and most importantly keep it off while feeling at peace, maintaining their energy and zest for life (which many diets drain you of), all while continuing to enjoy food and being able to navigate social situations without stress or pressure. Of any of the choices, this one seems to be the only win-win.

So, what does moderation look like? Well, here’s an example, and here’s another. But come back tomorrow for even more. This is one topic I never tire of talking about and it may just be one of the most important.

P.S. Another example of moderation is buying one cupcake instead of a whole cake!

Photo courtesy of National Cancer Institute

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Bizarre Foods

Well, I’ve been on the beverage track for the past several posts and now I’m really switching gears. Have you seen this show on the Travel Channel called Bizarre Foods With Andrew Zimmern? I never get queasy when I watch medical TV shows (blood & guts don’t bother me) but I have to admit – I did have to look away a few times during this show. Zimmern’s a chef and food writer who travels the globe exploring (and eating) foods that seem pretty bizarre by American standards, such as larvae, testicles, rodents, eye balls, intestines, reptiles, spiders, live ants, tongue, mealworms, scorpions, silk moths, caterpillars, etc.

When I was a kid, I remember going to an imported food store that sold chocolate covered grasshoppers. I never did ask my parents to buy them, but I used to stare at them intently, trying to imagine why someone would want to eat those instead of Raisinettes or Goobers. I’ve met many people who’ve eaten insects during their travels and most say they’re delicious. Supposedly toasted larvae taste like pecans and some ants taste lemony. I have no current desire to give them a try myself, but most insects are high in protein (up to 20 g per serving, as much as 3 oz, a deck of cards sized portion of meat) and low in fat. Not all are edible though and some are very poisonous, so going into your back yard to scrounge up a snack is definitely not recommend. If you’d like to experiment, you should find a restaurant or store that sells insects prepared for human consumption (if you do, please tell me about it!).

So, what do you think? Have you tried any of the foods above or other “bizarre” dishes? Do you think bugs will ever become mainstream cuisine in the U.S.? Please share your thoughts.

One fun fact for today: most of us actually consume over a pound of insects in our lifetimes without even knowing it in grains, breads and produce!

photo courtesy of Geek Philsopher

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Java Juice

If you read the Diet Dish, you know I love my morning coffee. My favorite flavor is blueberry but it’s seasonal, so as I’m waiting for it to arrive on my market’s shelf, I’m making due with hazelnut (still very yummy). In any case, the question, “Is coffee bad for you?’ is a question I’m asked a lot (yesterday in fact). And my standard response is always the same, “Coffee is not bad in moderation.” So that begs the question – just what is moderation when it comes to coffee and caffeine?

Well, first, let me review the good news about caffeine. It temporarily increases your mental clarity, as well as muscular coordination. And research studies indicate that exercise endurance is improved by about 20-50% following the ingestion of between 3 and 13 mg of caffeine per kg body weight (this was in elite athletes who ran or cycled at a high intensity). That’s about 200-850 mg of caffeine for a 150 pound person. It’s also a source of antioxidants, those “body guards” I’m always talking about, and studies indicate that regular coffee drinkers have a lower risk of type 2 diabetes.

In more good news, the newest hydration guidelines state that caffeinated beverages can count toward our fluid intake. That’s because after about 5 days of consistent caffeine ingestion, our bodies adjust, and the caffeine is no longer dehydrating (just be sure to be consistent, and of course stick with “moderate” amounts - see below). Finally, a study released just a few weeks ago in the American Journal of Clinical Nutrition found that healthy women who regularly drank up to six cups of coffee per day were no more likely to develop high blood pressure over a 10 year period than those who drank none.

Now, despite all of the above, some people are more sensitive to caffeine than others. In some, just a small amount causes the jitters, rapid heart beat, an upset stomach, acid reflux, and a rise in blood pressure. And in the exact same study above it was found that women who drank coffee occasionally (anywhere from zero to three cups a day) had a slightly higher risk of developing high blood pressure than either the heavy coffee drinkers or the non coffee drinkers. Again, consistency seems to be key (just like everything in life huh?). So, I say pay attention to your body, and talk to your doctor about what’s right for you, especially if you’re taking any medications or have any current or past health problems.

According to the experts, a moderate level of caffeine is considered to be about 300 milligrams (mg) per day. And even if you’re not a coffee lover, you may still be taking in caffeine in other forms. Check out the list below to add up your intake, and consider the answers to two questions: 1) are you consistent? and 2) are you moderate?

Plain, brewed coffee, 8 ounces – 135 mg
Instant coffee, 8 ounces – 95 mg
Espresso, 1 ounce - 30-50 mg
Flavored coffee, 8 ounces - 25-100 mg
Decaffeinated, brewed coffee, 8 ounces – 5 mg
Black tea, 8 ounces - 40-70 mg
Green tea, 8 ounces - 25-40 mg
Regular cola, 12 ounce can – 35 mg
Mountain Dew, 12 ounce can – 54 mg
Chocolate cake, 1 slice - 20-30 mg

So, are you one of the 90% of Americans who takes in some sort of caffeine each day? Or are you a 10% er? How do you feel about caffeine (or how does caffeine make you feel)? Please share your thoughts.

Photo courtesy of iband.com

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