So Long, Farewell

It brings me sadness to write this post, but there comes a time when all good things come to an end. This is my last blog post for The Diet Dish on Healthline in it's current state.

The good news is that Healthline is making major improvements and is getting a facelift and complete makeover. They are reorganizing the site and the current health expert blog section is going away.

Don't fret, though--I am not going anywhere! I will be writing articles and assisting with nutrition and healthy lifestyle content on Healthline. They are still working out how they will have blogs and input from health experts, so hopefully I will be back to writing regular blog posts in no time.

In the meantime, visit Healthline.com often to see the new content and articles and the improvements they are making over the next few weeks to months.

You can also keep up with me at www.dietdiva.net and becoming a Facebook fan and following me on Twitter.

You can also read my other blog on www.eatbetteramerica.com

Thank you so much for reading my posts over the past 3 years! It has been a pleasure sharing my passion for eating nutritious and tasty food while improving health and performance. I look forward to new ways to continue to connect with you!

Tara Gidus, RD

Labels: Tara Gidus

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Water Intoxication Death

I heard a story this week on the news that always upsets me. A 17 year old football player in California died earlier this month and the coroner's report stated that he died of electrolyte imbalance from drinking too much water during practice.

What is hyponatremia?
Hypo means low and natremia means blood sodium. Hyponatremia happens when someone drinks too much water and their brain swells. It happens very infrequently, but at the same time is very serious when it does happen. It happens to athletes who sweat a lot, exercise for a long period of time, and drink water with no sodium. A rare case happened a few years ago when a woman drank a huge amount of water while at a radio water drinking contest. Certain medical conditions can cause hyponatremia, but in healthy people it is rare.

Symptoms of hyponatremia:

• Nausea and vomiting
• Headache
• Confusion, hallucinations
• Lethargy
• Fatigue
• Bloating
  
• Muscle weakness, spasms or cramps
• Seizures
• Decreased consciousness or coma

Hyponatremia prevention:

1. Be aware of the symptoms, especially if you are a heavy sweater while exercising
2. Drink beverages that contain sodium while exercising (sports beverages like Gatorade, Powerade, etc). Do not dilute sports beverages because that will also dilute the sodium.
3. If you are a really heavy sweater or are going to be doing more than 2 hours of endurance exercise, you may want to consider using a higher sodium formula of sports beverage like Gatorade Endurance.
   
4. Eat food that contains sodium before or during exercise, especially if you are a heavy sweater.

Salt tablets are not necessary. Our food supply is so rich in sodium that you can get plenty from sports beverage or foods containing sodium while you are exercising.

Photo courtesy of www.rps.psu.edu

Labels: hyponatremia, sports nutrition, Tara Gidus, water intoxication

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Back to School Breakfast Ideas

It is Back To School time for kids all over the country and there is no better way to start the day than with a nice healthy breakfast! I know you have heard it before, but it is so true! Kids who eat breakfast tend to concentrate better and have more energy to face the day. What is ideal for breakfast? Here are some tips.

1. Always have a mix of carbs, protein, and a bit of fat.
2. Focus on high antioxidant fruits like berries (all are good), apples, oranges, mangoes.
3. Choose whole grains whenever possible (cereal, toast, bagels, english muffins, oatmeal).
   
4. Include omega-3 fats whenever possible. If your child doesn't want to eat fish for breakfast(!), then look for milk or other foods fortified with DHA omega-3's. DHA helps brain development.
   
5. Sprinkle wheat germ into oatmeal, smoothies, muffins, or pancake batter to boost the nutritional value.
   

Examples:

• Whole grain waffle (frozen is OK) with peanut butter and sliced banana on top with a glass of milk (fortified with DHA).
• Bowl of oatmeal with blueberries (fresh, frozen, or dried), made with milk, sprinkled with wheat germ.
• Smoothie with milk, frozen fruit, wheat germ. This is easy to drink in the car for kids who won't sit down for breakfast.
  
• Whole wheat tortilla with scrambled egg, cheese, salsa. Serve with side of fresh fruit or small glass of juice.
• English muffin with peanut butter and sliced apple on top. Serve with a glass of milk.
• Bowl of whole grain/high fiber cereal with milk and fresh fruit.
• Yogurt parfait with fresh fruit and granola.
  

Photo courtesy of www.newseasonsmarket.com

Labels: breakfast, children, school, Tara Gidus

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Overweight to Pay Extra for Insurance

Alabama has the second highest rate of obesity in this country at 30.3% of all in the state obese. Because of this, the state has started a new program with it's state employees.

Alabama will be the first state to charge overweight state workers who don't work on losing weight. The state is offering free health screenings and giving employees a year to see a doctor (for free), get into wellness programs, or work on their own to improve their weight, blood pressure, cholesterol, and blood sugar. If they don't improve in that year, they will have to start paying $25 per month for health insurance that is otherwise free.

Alabama already charges workers who smoke, but this will turn attention to a problem that plagues many in the Deep South: obesity. Mississippi is the fattest state in the nation and many believe that the deep south lends to unhealthy eating and a cultural acceptance of being overweight.

Colorado is the leanest state in our nation with the lowest rates of overweight and obesity. Many states and private companies reward their employees for staying normal weight or smoke free. Still others give incentives just for getting their blood pressure and cholesterol screened. Prevention pays!

What do you think? Should people who are overweight/obese have to pay more for health insurance?

Labels: health insurance, obesity, Tara Gidus

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Please Present ID

My husband came home last night from a catered dinner and was frustrated because he had no idea what was in the food he was served. Whatever he ate didn't agree with him, but he couldn't figure out what it was because it was all mystery food from a buffet.

I often hear from vegetarians or people with allergies or intolerances that not knowing what is in food makes it really difficult to steer clear of those items they are trying to avoid.

So here is my plea to all caterers, restaurants, and even potluck dish providers:

Label your foods by identifying what is in it! Please make it known that there are walnuts in your brownies for people with a nut allergy. Declare that your beef stroganoff has cream sauce in it for everyone out there who is lactose intolerant. Shout it from the rooftops that your twice baked potatoes have bits of bacon for the vegetarians in the crowd.

This especially irks me at buffets. How am I supposed to know what the mystery food is in that chaffing dish? Tent cards are extremely beneficial for potlucks and catered events.
You will make a lot of people happy and the servers won't have to spend so much time explaining what is in it!

Photo courtesy of www.encore-a-catering-service.com

Labels: food allergy, Tara Gidus

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BPA Safe?

The Food and Drug Administration (FDA) announced that bisphenol A (BPA), a chemical found in some plastic containers is safe. Originally the FDA had approved it, but then a different agency, the National Toxicology Program, said there was risk for infants drinking out of bottles containing BPA. The risk was thought to contribute to low birth weight in fetuses and brain development and behavior in infants.

The CDC reports that most (93%) Americans have traces of bisphenol in their urine. The FDA has reported that the levels we are exposed to are much below (thousands of times below) what is thought to be dangerous to adults and children.

Canada is already working on banning the use of BPA in baby bottles and the US has also introduced legislation to ban it as well. A meeting is being held in September where the FDA and others will debate the safety of BPA.
What to use
Personally I am using cups and bottles for myself and my baby that are free of BPA. Even if the FDA and other agencies find that it is safe in small doses, at the end of the day it is still a toxin that I don't feel a need to have in my urine (or in my son Basil's!)

When this controversy first started it was difficult to find bottles for adults and children that were BPA free. Now companies that are BPA advertise this fact so it is fairly easy to find one. I routinely carry my aluminum bottle (Sigg or Klean Kanteen have great ones) and I avoid all plastics not only for health reasons but to save our landfills from getting more and more clogged with plastic water bottles.

Labels: food safety, plastic, Tara Gidus

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Olympic Appetite

Labels: Olympics, sports nutrition, Tara Gidus

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Fit but Fat?

This has been an age old question: Can you still be "fit" even though you are overweight? A new study in Archives of Internal Medicine found that even though people they studied were overweight, more than half of them did not have very much risk for heart disease.

The researchers found:

• 23% of normal weight adults are at risk for heart disease
• 49% of overweight adults are at risk for heart disease
• 68% of obese adults are at risk for heart disease

It is really difficult to just look at weight when assessing risk of heart disease and not pay attention to other factors. The researchers did find that many of the normal weight people with risk factors smoked and didn't work out. The obese individuals who were more heart healthy exercised more.

I think this study supports other research in the past that shows that just being overweight does in fact increase risk of disease (many diseases, not just heart). It also suggests that even if you are overweight or obese, you can reduce risk of disease by staying fit.

Bottom line
If getting down to your "ideal" weight is unrealistic for you, at least shedding a few pounds will improve your health. If you struggle to lose weight, keeping an active lifestyle and including healthy foods in your diet will help to minimize risk, regardless of whether you lose weight or not.

Labels: fitness, heart disease, overweight, Tara Gidus

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Summer Olympic Games

Have you been watching the Olympics? We are only 2 days into it, but I am already inspired! I watched the opening ceremony Friday night and was awed by the huge number of amazing athletes. I love hearing the personal stories of the athletes. It is incredible to think about the time, energy, and dedication it takes to be an Olympian.

I have also listened with interest to the reports of banned substance testing. Michael Phelps, Dara Torres, and others are offering themselves to additional specialized testing to prove that they have not done anything illegal or against IOC regulations. Dara Torres is an inspiration to everyone. Not that 41 is even close to over the hill, but we could all wish to have those abs in our 40's!

As a sports nutritionist, I can't help but wonder how they are all doing with their diet. Athletes often deal with "nervous stomach" before competition. I have heard reports that some of the swimmers have had some digestive problems, and I can't help but feel especially sorry for them...once you get into that new Speedo Fastskin LZR suit, there is not getting out of it fast for a bathroom stop!

Join me in cheering on Team USA in every sport!

Labels: Olympics, sports nutrition, Tara Gidus

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High Calorie Kid's Meals

The Center for Science in the Public Interest released a report this week on the food offered on children's menus at 13 major chain restaurants.

Shocking results

• 93% of the choices exceeded the recommended calories for children aged 4-8
• 45% exceeded saturated fat levels
• 86% exceeded sodium levels

Some of the worst were:

• Burger King Big Kids meal with double cheeseburger, fries and chocolate shake had 910 calories
• KFC's Laptop Meal of popcorn chicken, baked beans, a biscuit, Teddy Grahams and fruit punch had 940 calories
• Chili's chicken crispers, cinnamon apples, and chocolate milk had 1,020 calories
• Sonic's grilled cheese, fries, and slushie had 830 calories

Not all news was dim, though. Subway offers a mini-sub, a juice box, and either apple slices, yogurt, or raisins. Most of their combos comes in below the 430 calories (1/3 of recommended calories for kids aged 4-8).

What should parents do?

1. Consider trying to cook/eat at home more often. Studies show that kids eat less calories and more fruits and vegetables when they eat at home.
2. If you are eating out, print out the caloric content of food items from restaurant websites before you leave home and review with your children.
3. If you do want fries, get one order for the whole family and split it.
4. Choose the apple slices, applesauce, carrot sticks, water, and reduced fat milk. We 'vote' for what we want at restaurants with what we purchase. Restaurants are not going to offer healthier options if we don't start buying them!
5. Many of the calories in these menus come from sugared beverages. Offer your children water, unsweet tea, or reduced fat milk instead of soft drinks.
6. Introduce foods other than hamburgers, pizza, grilled cheese, chicken nuggets, and french fries to your children. Encourage them to try new foods. Share your meal and don't always order from the children's menu.
   

Labels: children, kid's meals, restaurant food, Tara Gidus

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Calories Posted on Menu Boards NYC

It has been a very weeks since the ruling went into effect in New York City that all restaurants with 15 or more outlets (chains) were required to post the calorie content on their menus.

Does anyone from NYC have stories to share on how this has impacted your choices?

One friend told me that her boyfriend walked into Burger King intending to get a quick bite and after seeing the calories on the menu he walked right back out. He opted for a turkey sandwich no mayo from a deli down the street.

Another person who is actually a dietitian told me that even she was shocked at seeing how many calories were in many of the foods, especially the hot dogs and value meals.

Please share your experiences and thoughts with having calories posted on menus!

Labels: calorie listing, Tara Gidus

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Obama Too Fit to be President?

I read an article on Friday in The Wall Street Journal that talked about Barak Obama and the fact that he is lean. The article quoted someone saying they "won't vote for any beanpole guy" and the article speculated that because over two thirds of our country is overweight or obese that people may not vote in a thin president. I am in SHOCK!

I cannot believe that people would not vote for someone simply due to the fact that they maintain a healthy weight. Barak Obama is thin, but he is not too thin. We know based on a ton of medical research that being overweight or obese leads to disease. Many people will also admit that being overweight decreases their energy level and leaves them less productive. Obama has reportedly quit smoking, exercises regularly, and eats healthy.

I think having a President who is lean and fit can only be an asset to Americans who do look up to the President as a role model and person of influence. Numerous governors and members of Congress (Ric Keller is one) have lost significant amounts of weight in recent years and these people are focused more than ever on legislation that will help fight this obesity epidemic not only in us as adults, but in our children as well.

If you don't want to vote for Obama for other reasons, that is your choice. But please don't believe for a minute that he is "too fit to be President."

Labels: Obama, Tara Gidus, weight

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7 Secrets to Lasting Weight Loss

I was reading an article in one of my dietitian publications called Today's Dietitian called 7 Secrets of Successful Weight Loss. The magazine is written for nutrition professionals and has some great articles and gave me the idea for this post.

The National Weight Control Registry is a database of adults who successfully lost at least 30 pounds and maintained it for more than one year. I have reported before on research that has come from this group, and as time goes on they learn more.

Here are the 7 Secrets to Lasting Weight Loss:

1. Eat a low calorie, low fat diet. The successful losers consumed between 1,300 and 1,680 calories with 25% fat on average.
2. Eat at least 4-5 times per day and be consistent day to day. That means small meals and healthy snacks in between.
   
3. Eat breakfast!
4. Be physically active. The average person in the database exercises for 60-90 minutes per day at moderate intensity. They average 11,000-12,000 steps per day (or 6 miles).
5. Weigh yourself frequently. Weigh at least weekly and even daily.
6. Do not watch more than 10 hours of television per week. This is also true for other forms of sedentary activity (video games, computer, etc.)
   
7. Do not allow even a small amount of weight gain to occur without taking action to correct it.

Labels: maintaining weight loss, Tara Gidus, weight management

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Thank You Grand Rounds

Thank you to Edwin Leap, MD for hosting Grand Rounds this week and for including my post on Congressman Ric Keller.

The theme of this week's Grand Rounds was "Why Do We Do What We Do?" as medical professionals. I submitted my post on Congressman Ric Keller because it does exemplify why I do what I do. I help people achieve better health so they can perform at their best and complete their mission and purpose in life.

This week's Grand Rounds is the best I have seen because it is a collection of posts that really do address our passion as healthcare professionals. Check it out!

Labels: Tara Gidus

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Jalepenos Not Tomatoes

I feel sorry for all of the tomato farmers out there who lost millions of dollars collectively because of the recent salmonella tomato scare. Now the FDA is thinking that tomatoes were not the culprit, but rather peppers.

The FDA announced earlier this week that a jalapeno pepper tested positive for the Salmonella Saintpaul strain that caused the outbreak. They never did find a tomato that tested positive. Originally they thought tomatoes were the culprit, but then they realized that many people who were getting sick did not have a link to tomatoes.

The pepper they found was found in a distribution center in Texas from a pepper grown in Mexico. The Texas distributor has recalled the contaminated peppers and products made with the peppers in the US.

The FDA is still advising that you avoid eating raw jalapeno or serrano peppers.

Labels: peppers, salmonella, Tara Gidus, tomatoes

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Way to Go Congressman Ric Keller

Have you seen members of Congress lately? They are losing all over the place...pounds that is! Congressman Ric Keller from the 8th Congressional District in Orlando was a client of mine a few years back (he has given me permission to disclose the fact that I worked with him.) When I met him, he was about 250 pounds. He now will proudly tell you that he has lost nearly 100 pounds. These before and after pictures speak for themselves!

How did he do it?
The old fashioned way! He cut back on junk, started exercising, and cut back on portions. He added healthy snacks between meals. He runs 6 miles every day and eats breakfast every day. He eats smaller meals, especially at dinner. Ric told me he has so much energy now, and he needs it with 4 small children!

Now that Ric has transformed his life, he is working on legislation that will help our children. Childhood obesity rates have tripled since 1980, and it seems to be getting worse. Ric is working hard on getting PE back into schools and the right kinds of foods served to our children. He is a living example of what eating right and exercising regularly can do to improve your life.

You can watch Ric Keller conduct a hearing yesterday before Congress on the importance of the fight against Childhood Obesity.

Way to go, Ric! Please continue to be an example for your constituents and the rest of the country. Help us all fight obesity, especially in our children.

For more information on Ric's Congressional activities on the fight against childhood obesity, visit his website at http://keller.house.gov

Labels: childhood obesity, Tara Gidus

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Going Greek

I have been a fan of yogurt for many years, but it seems like yogurts are getting more and more sweet. And the cause for this sweetness is either large amounts of sugar or artificial sweeteners. Instead of going for the traditional American style yogurts, lately I have been opting for Greek Yogurt.

Greek Yogurt is like other European style yogurts that are much thicker than the American Yogurts, but more importantly....they are loaded in sweetness! The thickness comes from the way they are made. I am not an expert on making it myself, but I believe it is strained differently. The result is a thick, tangy, tasty treat! If you have not tried it, I highly recommend it!

Greek Yogurt is really popular right now, which means many companies are coming out with varieties of it. Here are few things to know:

1. Look at the total calories. Many of the Greek style yogurts are high in fat, boosting the calories way up! Many also add honey or other sweeteners (they know Americans are used to sweet yogurt, so they add sugar). Look for nonfat or 0% fat.
   
2. Protein is higher. Because of the way it is made, Greek yogurt is higher in protein than the watery American yogurts. Because the protein is higher, Greek yogurt is FILLING!
   
3. Calcium is lower. Most Greek yogurts only have 15-20% of your calcium in an 8 ounce serving vs 30% in other yogurts.
4. It is expensive! I know...what isn't expensive these days!
5. Get ready for Tang! Greek yogurt is tangy and has a bit of a bite. I love that about it, but many people are surprised. Add your own fresh fruit to the plain varieties, and sprinkle some granola or high fiber cereal on top for some added crunch.

Look for these brands:

• Fage (pronounced Fah-yee). Look for the 0% Fage Greek Yogurt, plain. The 0% refers to fat content, so this one is fat free. Get the plain if you don't want added sugars and calories.
• Oikos. This one is organic and is actually made by American company Stoneyfield Farm. I like the 1 lbs tubs that both Oikos and Fage sell and I can usually get at least 3 servings out of each tub once I add fresh fruit and make a parfait.
• Voskos. They have plain, but they also have some with fruit.
  
• Cabot has some Greek yogurts, but many of them have 10% fat (OUCH!) and lots of sugar, making them high in calories and fat. Remember...read labels!
  

Give Greek Yogurt a chance and let me know what you think! I am spoiled and can't even eat American yogurt anymore.

Labels: Tara Gidus, yogurt

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Wasteful or Waist-Full?

Being married to a dietitian isn't always the easiest job in the world. My husband Stephen has really been working lately on his portion sizes and I have been encouraging (nicely) him to not finish everything on his plate and to eat from smaller plates at home.

We were chatting about his progress and he told me that he is having a problem with guilt. But this time the guilt is not about what he ate, but rather what he DIDN'T eat! He has been leaving food behind on his plate and feels wasteful.

My question is this:
If you have eaten to satisfaction and there is too much there, where is the extra going to go if you don't eat it? It will either go in a To Go box (or at home Tupperware container), or it will go into the garbage disposal/waste basket. If you do eat it, it will go around your waist.


Stephen has gotten into the habit of taking a can of regular soda and drinking half and dumping the other half out. With food prices at their highest ever, it is hard to swallow (pun intended) dumping something in the trash. But just remember....if it doesn't go into the trash and you can't save it for later, it will just contribute to your growing Waistline!

Labels: food costs, maintaining weight loss, portion control, Tara Gidus

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Slice Up the Tomatoes

The FDA has officially lifted the warnings on tomatoes! Hooray!

As you probably know, the FDA had a warning against eating certain tomatoes for risk of salmonella. The outbreak sickened 1,200 people in 42 states with over 200 of those hospitalized. They never did find signs of the salmonella strain on actual tomatoes, but they insist that the investigation pointed to tomatoes and think there were tainted tomatoes even though none tested positive. The FDA still has a warning on serrano and jalapeno peppers for people with weakened immune systems and the elderly. So be careful of fresh salsas.

Since it is still the middle of summer, it is a great time to make tasty salads with tomatoes and add them to wraps and sandwiches. Slice some up this weekend with some fresh mozzarella and a drizzle of balsamic topped with fresh basil. Sounds good, doesn't it?

Labels: salmonella, Tara Gidus, tomatoes

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Are You a Locavore?

Are you scratching your head asking, "What exactly is a Locavore?" This term actually earned the honor of Word of the Year in the New Oxford American Dictionary last year.

The word means purchasing and consuming food that is grown locally. Many locavores try to eat food eaten within a 100 mile radius of their house. How do you do that?

Farmer's markets and supporting local food companies! Some restaurants are getting in on the trend and making 100-mile menus featuring meals determined entirely by what is being harvested at the moment with in a 100-mile radius of the restaurant. How fun!

Benefits of eating local food include getting it as fresh as possible. Scientific research supports buying local showing that nutrient value is highest when you can pick produce at it's peak of ripeness and consume it shortly after harvest. You would be surprised how long it takes some of the produce at your chain grocery stores to arrive after it has been picked.

Take advantage of the summer and it's abundance of tasty fruits and veggies that are at their prime. Visit a local Farmer's Market this weekend and whip up a nice green salad or fruit salad.

Labels: farmer's market, produce, Tara Gidus

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Healthy Hearts in Tots

The American Academy of Pediatrics released a new report recommending cholesterol screening in children and adolescents with a family history of high cholesterol or heart disease. Previously, most doctors did not start screening for cholesterol until adulthood. With the increase in childhood overweight and obesity rates, we have also seen increases in heart disease, diabetes, and other health problems that were previously rare in children.

The report also recommended specific changes in the diets of children, and dairy was one food specifically highlighted. For many years we have heard that children should go from formula at their first birthday to whole milk at least until their second birthday. Once they are past the age of 2, they can switch to reduced fat or fat free milk. The report recommends changing these guidelines.

Children who are at risk of obesity, high cholesterol, or heart disease are encouraged to drink reduced fat milk (2%) instead of whole milk between 1 and 2 years, and continue on reduced fat (2%), low fat (1%), or skim (fat free) milk the rest of their lives.

Milk provides numerous vitamins and minerals essential for growth such as calcium, potassium, magnesium, vitamin D, and riboflavin.

The Dietary Guidelines encourage the following intakes:

• Age 2-8: 2 cups (16 oz) per day of dairy
• Age 9+: 3 cups 24 oz) per day of dairy

All milks (whole, reduced fat, low fat, skim) provide the same vitamins and minerals, and the only difference is the fat and calories.

• Whole milk: 8 grams of fat, 150 calories
• Reduced fat milk (2%): 5 grams of fat, 120 calories
• Low fat milk (1%): 2 grams of fat, 100 calories
• Skim milk (nonfat or fat free): 0 grams of fat, 80 calories

Flavored milks are also nutritious, but of course contain more calories due to the added sugars. Milk straws are a great way to provide flavor without the added calories.

Labels: children, dairy, heart disease, Tara Gidus

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Dear Diary

A very interesting new study in the August issue of the American Journal of Preventive Medicine found that people who kept a food diary lost twice as much weight as those people in the study who did not keep a record. The researchers state that the simple act of writing down what you eat encourages consuming fewer calories.

Keeping a record of what you eat doesn't need to be elaborate. You can simply write down what you eat in a notebook or on your computer. You can keep a diary in many different ways. The most simplistic is just writing down what you ate. However, you can include as much or as little information as you desire.

Here are some things people like to record:

• Time of day of meal or snack
• How you felt (hunger, fullness)
• Mood/emotions
• Physical symptoms (headache, gas, indigestion, etc.)
  
• Who you ate with (alone, with family, etc.)
• Where you were when you ate (car, desk, kitchen table)
• Number of calories, carbs, fat, protein, sodium, fiber, etc.)
• Number of points (Weight Watchers)

If you want to know how many calories (or carbs, protein, fat, etc.) you are eating, there are quite a few online diet tracking programs. Some are free, and some charge a small fee.

Check out one of the following:
www.fitday.com
www.thedailyplate.com
www.calorieking.com
wwww.myfooddiary.com

Get logging and see the pounds melt away....it really is amazing how much you can learn from writing down what you eat and counting the calories in one of these programs.

Labels: food record, Tara Gidus, weight loss

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More Than Tomatoes in Salmonella Outbreak

A few new foods have been added to the investigation around the salmonella outbreak in the US. Since April there have been 943 cases in 40 states of the same salmonella strain (salmonella saintpaul). While tomatoes were the original suspect, officials are now looking at salsa and the ingredients in fresh salsa as potentially contaminated.

Now added to the suspect list:
Fresh Cilantro
Jalepeno Peppers
Serrano Peppers
Still on the list:
Red Plum Tomatoes
Red Roma Tomatoes
Round Red Tomatoes

What does this mean?
You do not have to completely avoid all fresh fruits and vegetables. If you have a compromised immune system, you want to be extra careful with all fresh produce and meats. However, the CDC recommends the following to minimize risk.

Consumers everywhere are advised to:

• Refrigerate within 2 hours or discard cut, peeled, or cooked tomatoes.
• Avoid purchasing bruised or damaged tomatoes and discard any that appear spoiled.
• Thoroughly wash all tomatoes under running water.
• Keep tomatoes that will be consumed raw separate from raw meats, raw seafood, and raw produce items.
• Wash cutting boards, dishes, utensils, and counter tops with hot water and soap when switching between types of food products.

Labels: salmonella, Tara Gidus, tomatoes

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All American Makeover

With the 4th of July right around the corner, you are probably going to be eating some of your favorite All American treats. Unfortunately, America is known for foods high in fat, sugar, calories, and sodium.

Try these ideas to make over your favorite All American Treats:

Apple Pie:
Always do a single crust and sprinkle a few toasted walnuts on top instead of the double crusted pie. You can also reduce calories by skipping the canned pie filling and using fresh apples and low calorie sweetener instead of sugar. Try using part whole wheat flour in the crust, too!
Hamburgers:
Go Green with a veggie burger! Have you tasted them lately? My favorite is the Morningstar Farms Tomato and Basil flavor, but really most veggie burgers are pretty darn tasty. If you don't want to go veggie, at least get some lean ground beef to make those patties.
Root Beer Float:
Use Diet Root Beer and reduced fat/fat free or reduced sugar ice cream. Because you have the ice cream and the root beer, you won't even notice that one or both are reduced in calories. YUMMY!

Potato Salad:
Use light or fat free mayo and part light sour cream. Add a bit of grainy brown mustard for a kick!
Potato Chips:
Look for reduced fat, baked, or reduced sodium varieties of all chips.
Hot Dogs:
You can find fat free dogs that taste good, or you could use the turkey franks that are reduced in calories and fat compared to the original. And here again...go green with a veggie dog!

This 4th of July load up on the seasonal bests like watermelon, blueberries, corn on the cob, and other tasty and healthy treats!

Stay safe out there!

Labels: Recipe substitutions, Tara Gidus

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New Research on Children's Obesity Risk

Two new studies I saw this week peaked my interest. One study was in the June issue of the American Journal of Clinical Nutrition and showed that women who gained too much weight during pregnancy may increase their children's risk of becoming overweight or obese. The researchers looked at records of over 10,000 women and children and found that mothers who gained more than the current recommended amount of weight during their pregnancies were 48% more likely to have children that were overweight by the time they were 7 years old than other children.

Currently the Institute of Medicine recommends 25-35 pounds of weight gain for normal weight pregnant women and 15-25 pounds for women who were overweight upon getting pregnant. Women who are underweight can gain as much as 40 pounds.

The researchers speculate that when women gain too much weight while pregnant their blood sugar levels are higher than desired and the developing pancreatic cells of the fetus may be overstimulated, leading to higher birth weight and risk of diabetes later in life.

The other study I found interesting on a similar topic was in the Journal of Physiology, but this study was done on rats. The researchers found that when the rats were fed junk food while pregnant and nursing (don't ask me what "junk food" for rats is...probably similar to human junk food), their offspring were overweight, had high blood sugar, cholesterol, and decreased insulin sensitivity, signaling diabetes. The offspring also tend to prefer high fat, high salt, and high sugar foods because those are the flavors they were used to tasting. Since it would be unethical to feed junk food to pregnant women, we have to rely on rat studies for some of this kind of research.

Other studies show that the flavors of the foods eaten while pregnant and breastfeeding get into the milk. What better incentive to eat your vegetables? If you eat them while pregnant and nursing, your babies will already be familiar with the flavors and are much more likely to accept them later.

Ladies, let's use pregnancy as a time to get our bodies as healthy as possible and not as an excuse to eat junk! Your kids will thank you (OK..maybe not, but their health will be much better!).

Photo courtesy of dailymail.co.uk

Labels: childhood obesity, overweight, Tara Gidus

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Shake the Salt Habit

Do you love salty snacks but worry about getting too much sodium? Have you noticed that many of your favorite snacks are coming out in a lower sodium version?

The American diet as a whole is getting higher and higher in sodium, but some food manufacturers are offering a solution for lower sodium snacks.

Frito Lay has introduced a new line called "Pinch of Salt." Their Ruffles Potato Chips, Lay's Potato Chips, Fritos Corn Chips, and Tostitos Tortilla Chips are all just 75 mg of sodium per one ounce serving. I have tried the Pinch of Salt Fritos and Tostitos and both are fabulous. You would never know the difference if you did a blind taste test.

Orville Redenbacher has reduced the sodium in all of the Smart Pop varieties....I bet you didn't even notice! While Frito Lay is advertising that they are lower in sodium (and still have the higher sodium version available), Orville just cut the salt in the whole line. I LOVE Orville Smart Pop and now that it is lower in sodium...even better! I also love the fact that it comes in 100 calorie bags!

Kudos to Frito Lay and to Orville for offering reduced sodium snacks that taste great!

If you want more information on healthy snacking, check out this website: www.licensetosnack.com

Labels: salt, snacking, sodium, Tara Gidus

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McDonald's Diet

Did you hear about the guy who has lost 85 pounds by eating nothing but McDonald's for 6 months? His name is Chris Coleson and he is a 42 year old man from Virginia. He started out at 278 pounds and got down to 199 pounds in 6 months by eating two meals every day at McDonald's. He reportedly doesn't eat breakfast or snacks, so those two meals were the only food he ate. He had grilled chicken salads, wraps, apples without the caramel, and occasional hamburgers. He did not have french fries, Big Macs, fried chicken, or shakes. I saw him being interviewed the other day on The Today Show, and he said he just decided to do this on his own and McDonald's corporate had nothing to do with it.

Jared made losing weight by eating fast food (Subway) popular many years ago, but how healthy is it? I think it depends on what you choose, of course. You can get salads, lean meats (grilled chicken, turkey breast, etc.), sliced tomatoes on sandwiches, and sides of fruit at many fast food/sub places. But it is still not enough of the foods we want to fill our bodies with. Where are the whole grains? While some do offer whole grain breads, many do not. All too often sauces and mayo are added to sandwiches and the vegetables they do offer are covered in dressing, mayo, or deep fried. And the fruit is paired with high sugar dippers.

I applaud the fast food giants for offering healthier options. For those people eating at fast food restaurants occasionally, they can find a decent meal. However, if you are eating out often, you are going to be hard pressed to get at least 3 servings of whole grains, 9 servings of fruits and vegetables, 3 servings of low fat dairy, and lean meats. That is without getting extremely burned out on grilled chicken salads and apple slices.

Bottom line
You can find some healthy choices at fast food restaurants, but don't try to eat fast food every day or twice a day. Pack a lunch or cook at home to get better nutritional quality.

Labels: fast food, McDonald's Diet, Tara Gidus

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Skyrocketing Food Prices

If you think food prices are out of control, you are right! And watch out...it is probably going to get worse before it gets better. The rise in food prices is the highest rise in 28 years!

Officials of the U.S. Department of Agriculture said that this year's increase in the price of cereals, baked goods, sweets and poultry will be higher than it expected a month ago because of sharply accelerating costs for grain and fuel.

USDA predicts that the price of cereals and baked goods will rise 9 to 10 percent in 2008 -- the greatest increase since 1980. Retailers are passing higher food prices to consumers as “global demand boosts U.S. exports, production is disrupted by harsh weather and more crops are used to make fuel,” according to USDA.

The food price inflation estimate -- up from the 7.5 percent to 8.5 percent given in May -- doesn't reflect flood damage in the Midwest where it is estimated that 4 million acres of cropland have been damaged. Corn prices have surged more than 20 percent in the last two weeks, approaching an unprecedented $8 a bushel midweek, as massive flooding engulfed corn and soybean fields in Iowa, Missouri, Illinois and Indiana. Floodwaters also disrupt shipping on the Mississippi River, the most significant means for transporting grain in the United States.

What are you doing about the rising cost of food?

Click here for tips on how to spend wisely at the grocery store.

Labels: food costs, Tara Gidus

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More Mindless Eating

Did you know that we make 250 food decisions every day? All of that decision making requires a lot of self discipline and self control to choose the right foods and to control your portion and push away.

Did you know that we eat an average of 92% of what we serve ourselves? So if you serve yourself oversized portions, is it any surprise that you overeat?

The mindless decisions we make daily about food are what lead to mindless eating. These mindless decisions can easily add up to 250-300 calories every day, leading to unwanted weight gain.

More tips on preventing mindless eating:

1. Remove the candy jar or dish. When the candy jar is within arm's reach on your desk, you are much more likely to reach for it. Keep sweet treats in a cabinet walking distance away.
2. Make your own portion packs. The 100 calorie snack packs are really popular, but they are also expensive and create a lot of landfill waste. You can create your own by dividing a box of cookies or crackers into individual portions and reusing a snack sized baggie.
3. Reduce variety. Studies show that people eat less when there is less variety offered. If you are given a bowl of all blue M&Ms and a bowl of mixed color M&Ms, will you eat the same number? Most people will eat more of the colored than when just one color is offered.

Try the National Mindless Eating Challenge!

Labels: mindless eating, Tara Gidus

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Mindless Eating

How often do you eat in the car? In front of the TV? Have you ever eaten a bag of chips or started a pint of ice cream, only to realize that you consumed the whole container?

"Mindless Eating" is the name for eating when you are not completely aware of the portion that you are eating. Dr. Brian Wansink at Cornell University has written the book called Mindless Eating and has a website to go with it, too.

I found two of the studies he did fascinating. In one study, he had people come in to eat soup. What the people didn't know was that some of the soup bowls were "bottomless" because they had a tube that slowly refilled the bowl as they ate. Other people had regular bowls of soup. Not only did people with the bottomless bowl eat more, but they ate 73% more soup than people with normal bowls of soup. AND...the bottomless bowl eaters didn't think they ate more. Lesson learned: We cannot rely just on our stomach to tell us when we are full...we also have to look at how much food we are eating.

Another study gave people popcorn when they came into a movie theater. Some were given a medium bucket and some were given an extra large bucket. Another difference was that some were given fresh popcorn and some were given 5 day old popcorn. Results: People at 45% more fresh popcorn from the extra large containers than the medium ones. Even when the popcorn was stale, they ate 34% more out of the extra large than the medium ones. Lesson learned: When we are given a larger container, we eat more....even if it doesn't even taste very good!

What can we do to eat more mindfully?

• Eat from smaller plates
• Take smaller portions (and go back for seconds if you still need them later)
• Drink from tall narrow glasses instead of short and wide glasses (you will pour less)
• "Clean your plate" is out and "Leave a few bites behind" is in
• Be aware of when you are satisfied vs full or overfull
  

Labels: Tara Gidus

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Thank You For Grand Rounds

Thank you to Marianas Eye for including my post, Turn Up the Heat, in Grand Rounds this week. Grand Rounds is a compilation of medical blog posts and is done each week. Marianas Eye is a blog about what it is like being an eye surgeon on an island in the South Pacific and is written by Dr. David Khorram.

He has also authored the book pictured above, World Peace, a Blind Wife, and Gecko Tails. Buy it now on Amazon.

Labels: Grand Rounds, Tara Gidus

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Raw Milk

I was reading a story in the paper today about raw milk and how the FDA is cracking down on the sale of raw milk to consumers. Currently 21 states prohibit the sale of raw milk for human consumption, and the FDA does not allow cross-border sales.

What makes it "raw"?
Raw milk is very simply unpasteurized milk. It does not mean it is organic (although it could be either organic or conventional), but simply not pasteurized. Proponents of raw milk think pasteurization strengthens the immune system and helps prevent digestive problems. They also think that pasteurization kills healthy proteins and enzymes. Raw milk proponents claim it can even treat or cure certain diseases.

Benefits of Pasteurization
French doctor and scientist Louis Pasteur invented the process of pasteurization more than a century ago. Pasteurization destroys harmful bacteria (e.coli, salmonella, listeria, etc.) that may be in the milk but does not destroy any proteins or enzymes that are healthy for us. By destroying the harmful bacteria, it extends the shelf life of the milk.

The National Dairy Council reports that less than 1% of outbreaks of foodborne illness in the United States results from dairy products. The outbreaks that are a result of dairy products are from raw milk and raw milk products. Because of the Pasteurized Milk Ordinance and other safety systems, the American milk and dairy products are among the safest and most highly regulated foods in the world.

Pasteurization 101
Pasteurization involves heating raw milk to a minimum temp of 145 degrees for 30 minutes or to 161 degrees or more for 15 seconds, followed by rapid cooling.

Bottom Line
Since there is not known difference in the nutritional status of raw vs pasteurized milk, and there is definite risk to drinking raw milk, I recommend sticking with the pasteurized.

Labels: dairy, milk, pasteurization, Tara Gidus

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Mentos-Diet Coke Reaction

Have you heard about this experiment that some people have done with Mentos and Diet Coke? If you put a Mentos into a bottle of Diet Coke, it causes a geyser type reaction, causing the Diet Coke to shoot up with a powerful force. I have heard people talk about this and claim that it proves that Diet Coke is bad for you. I don't see how it proves that anything is bad for you, but simply that a reaction happens.

Some students at Appalachian State University actually studied why the reaction happens. They just published their results in the June 2008 issue of the American Journal of Physics. Here is what they found:

"In an opened container of soda, carbon dioxide gas bubbles out over the course of minutes or hours until the concentration of carbon dioxide left in the soda is proportional to the carbon dioxide in the surrounding air. This de-fizzing reaction is slow because the surface tension of the liquid is very high, which keeps the gas bubbles trapped.

But when a Mentos is dropped in the beverage, it breaks the surface tension and as it falls the candy’s surfactant coating further reduces the surface tension of the liquid. The candy’s rough surface also provides growth sites for the gas, making it easier for carbonation to escape as a foam geyser.

The geyser also occurs when sand, salt or lifesavers were added to the Diet Coke, but the mass lost and volume traveled is much less spectacular."

I will be able to sleep better tonight now knowing why this reaction happens, how about you? If you do decide to try this experiment at home, use caution when you drop it in and run for cover. The liquid can explode nearly 30 feet!

Photo courtesy of oatmeal2000

Labels: Tara Gidus

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Tainted Tomatoes

By now you have no doubt heard about the salmonella outbreak link to certain tomatoes. The FDA is recommending that everyone avoid eating raw red plum, red Roma, and red round tomatoes and products containing these tomatoes. Grape tomatoes, cherry tomatoes, and tomatoes on the vine are fine for consumption. Cooked tomatoes are also fine, no matter what the type. If you cook your tomatoes to 145 degrees, that will kill salmonella.

You cannot see, taste, or smell salmonella or any other bacteria, so washing all produce well is always a good idea. In fact follow these guidelines for all produce:

1. Always wash your hands with warm, soapy water before preparing or eating food. Wash your hands anytime you have gone to the bathroom, cleaned up a pet's waste, or changed a baby's diaper.
2. Wash all surfaces that the produce will touch. If you put unwashed produce on the counter, wash it afterwards.
3. Wash produce under cold running water. Even if you are going to peel it, wash it before you peel it. Rub the produce well with your hands. The action of rubbing it is what will remove the bacteria and the water will wash it down the sink.
4. Do not use the same cutting board for meats and produce. Wash all cutting boards well before and after use.

What is salmonella?
It is a bacteria that is found in feces in animals and humans. Many people think they have the "stomach flu" but it really is foodborne illness. The symptoms include fever, diarrhea, fatigue, and cramping. People who have impaired immune systems, young children, and elderly are at higher risk of getting foodborne illnesses.

Eat Them
Tomatoes are a nutritious food, full of important nutrients like Vitamin C, beta carotene, potassium, fiber, and lycopene. Don't avoid them just because of this outbreak. Choose the tomato varieties on the safe list, or simply used canned, jarred, or cooked tomatoes.

Image courtesy of JJ's Vegetable Garden

Labels: food poisoning, salmonella, Tara Gidus, tomatoes

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Turn Up The Heat

I wrote a post a few days ago about metabolism and what dictates your own personal metabolism. Metabolism is basically how many calories you are burning, so the higher the number, the more you can eat! That being said...I am sure you want to know how you can increase your metabolism so you can eat more and not gain weight, right?

Top 10 ways to increase metabolism:

1. Move more! Nothing ruins your metabolism more than being sedentary. Get more movement during the day (stairs, regular walks)
2. Do some aerobic exercise daily. Yes, that means every single day you should do some form of exercise for at least 30 minutes.
3. Strengthen your muscles 2-3 times per week. You can increase your burn by as much as 7% by strength training. The bigger the engine, the more fuel it can burn (remember that muscle burns calories even at rest). For every pound of lean muscle you add, you can burn an additional 30-50 calories each day. That adds up, especially over a lifetime.
4. Eat breakfast every day. You have heard it before...it is the most important meal to kick start your metabolism from the overnight fast. Eat within one hour of getting up in the morning.
5. Eat every 3-4 hours. If you skip meals or go too long between meals, you will just teach your body to conserve calories, slowing metabolism.
6. Limit refined sugars and carbohydrates.
7. Eat 25-35 grams of dietary fiber daily. Fiber takes a long time to digest and actually causes the digestive track to burn calories trying to digest it.
8. Eat earlier in the day. If you eat late at night, it goes to sleep with you. Move more food to earlier in the day to burn it more efficiently.
9. Drink water. Women should get 72 ounces and men 100 ounces of total fluid daily (try to get most noncaloric from water).
10. Don't "Diet". If you decrease your calories too much, your body will "starve" and your metabolism will try to match the low number of calories coming in, taking energy from your muscles along the way.

Photo courtesy of wikimedia

Labels: metabolism, Tara Gidus, weight gain

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Metabolism 101

Metabolism is a big word and I often get asked exactly what it means. Metabolism is simply how many calories you burn in a day. Your Resting Metabolism makes up the majority of your total metabolism.

Total metabolism for the day is made up of:

• Resting Metabolic Rate (RMR): the number of calories it takes to keep your body going without any movement (brain function, heart, lungs, muscle, etc)
• Thermic Effect of Food (TEF): the number of calories that your body actually burns digesting food
• Physical Activity (PA): the number of calories you burn moving around all day during your normal activities
• Thermic Effect of Exercise (TEE): the number of calories you burn doing planned exercise

Most people's total metabolism each day is about 1800-2200 for women and 2200-2600 for men. The more you move, the higher your metabolism.
Factors that influence metabolism:

1. Gender: Men tend to have a faster metabolism (burn more calories) than women. Ladies, do you think this isn't fair? What do men have more of than women? See number 2.
2. Muscle Mass: The more muscle you have, the more calories you will burn all day long. Muscle is metabolically active 24 hours per day. If you have more muscle, you will burn more calories while you sit at your computer reading these blogs, drive in your car, and most importantly, you will burn more calories while you sleep. How awesome is that?
3. Age: The number one reason people's metabolism slows as they age........they lose muscle. See number 2 above!
4. Heredity: Some people are just genetically gifted with a faster metabolism than others. They can eat a lot more calories than most people and not gain weight. If you are one of these people, thank your parents for good genes!

Tune in next time to learn how you can improve your metabolism and start to burn, burn, burn!

Photo courtesy of mscaprickell

Labels: metabolism, Tara Gidus

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Juice For Kids

A study in the June issue of Archives of Pediatrics and Adolescent Medicine found that kids who drink juice are no more likely to be overweight and may actually get more nutrients than kids who do not drink juice.

The researchers looked at surveys from parents reporting what the kids ate and drank and actual measurements of the kids. On average the kids drink about 60 calories worth of juice, which is about 4 ounces. The kids who drank juice had higher intakes of whole fruit and they also took in more vitamins and minerals.

The American Academy of Pediatrics recommends:

• Age 1-6 years: 4-6 ounces per day
• Age 7-18: 8-12 ounces per day

When I was growing up we drank from "juice glasses" that only held probably 4 or maybe 6 ounces. I still remember the first time I went to someone's house for a sleepover and saw them drinking juice from a large glass. That was foreign to me as a child.

I think some 100% juice is great for kids. But pay attention to the labels and make sure it is 100% juice and not juice drink. Also, pay close attention to portion size, though. The recommendations above equate to very small amounts. 4 ounces is just a half cup and 8 ounces is one cup. When you look at the standard glass that people have in their homes, they are usually 12 or 16 ounce glasses.

Another great idea is to water down the juice. A few companies now sell juice that is 40% reduced in sugar and don't have any artificial sweeteners added. Basically they are watering it down. You can do this yourself at home for your kids and pour half water and half juice into a small glass.

Cheers!

Photo courtesy of Apple & Eve

Labels: children, juice, Tara Gidus

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Grandma's Rhubarb

• In earlier days (and maybe still today), tender sticks of rhubarb dipped in sugar were used as a sweet treat for kids


• The term rhubarb in baseball describes a bench-clearing brawl

Labels: rhubarb, Tara Gidus

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Organic Meats

Organic fruits and veggies are quite popular now, but I get a lot of people asking me about organic meats. There seems to be a lot of confusion out there what all the terms mean, too. Let me try to explain:

Organic meat (chicken, beef, etc.) means a few things:

• Fed only grass (beef) or 100% organic feed (may also get certain vitamin or mineral supplements)
• Never given antibiotics, hormones, drugs
• Must be certified through the USDA's Agricultural Marketing Service

Natural meat is another confusing term. All meat is natural, but to be labeled natural, it means it cannot have any artificial flavor, color, or chemical preservatives. It is also to be minimally processed.

Grain fed vs grass fed: All beef is grass fed because cattle spend a good deal of their lives in pastures. However, grass "finished" beef comes from cattle that have spent their entire lives on pasture. Grain fed cattle are moved to feedlots for the finishing stage of their lives where they are fed grains.

What is free range? Free range is applicable to poultry. The birds are allowed daily access to fresh air and sunshine outside. They have room to roam around and move their muscles instead of being confined to tiny cages.

Does organic, grass finished, or free range meat taste different or is it better for you? These types of meats definitely have a different taste than conventional meats. Most people think it tastes much better. Nutritionally, the omega-3 content is higher for grass finished beef and some organic meats, but in general the vitamin and mineral content, protein, and fat is similar to conventional meats.

By buying organic meats, you are supporting sustainable farming.

Two of my favorite companies with natural, organic, grain fed meats:
La Cense Beef www.LaCenseBeef.com
D'Artagnan www.dartagnan.com (they have turkey, chicken, beef, buffalo, and other game meats)

Labels: meat, organic, Tara Gidus

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Pet Peeves

Stephen and I were at a birthday party today and I was annoyed. It made me think about pet peeves and what annoys me about anything food related. I would love to hear yours!

This one was about timing. I hate it when you go to a party and they wait way too long to serve either the food or the dessert. This party started at 3:30. We left at 7:15 at they still had not served the cake! This happens all the time at weddings. Half the people are gone before they get to cutting the cake. Next time you are hosting a party, be conscious of timing and serve appetizers, the main food, and dessert in a timely manner.

Other pet peeves:

Buffets that don't have labels. With food allergies on the rise and so many people avoiding certain foods (no meat, no seafood, no dairy, no gluten, etc), it is really nice to have a label on every buffet line to disclose it's contents. You can also do this at a potluck if your dish looks unusual or isn't obvious in it's contents.

Talking with your mouth full. I can't believe how many people I have eaten with lately who violate this important rule we all learned when growing up. I am sure I do it, too, but I feel like more and more people are mixing their words with their meatballs and it is quite disgusting. I am going to make an effort to be more conscious of this myself.

Gum chewing. This is the worst one for me. I can remember sitting in 100+ person lecture halls in college and hearing someone cracking their gum from across the room. Gum cracking or chewing loudly (with mouth open) has got to be one of the most annoying habits. Anyone with me? It makes my skin crawl just thinking about it. If you love your gum, chew alone or be conscious of those around you. Since this is such a big one for me, I never eat a full piece of gum at a time because I don't want to offend someone else with my gum chewing. By limiting myself to a half piece, the wad is smaller and tuck it back in my mouth without chewing it obnoxiously. Am I weird or does anyone else do that?

Thanks for listening to me vent about my pet peeves. I would seriously love to hear yours. It feels good to get them out!


Picture courtesy of looking glass

Labels: Tara Gidus

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Grill Season is Here

We are days away from Memorial Day and the unofficial start of grilling season. In Florida (where I am), it is just another sunny warm weekend. But for many of you it may be the first time you brush off the grill since last fall.

The standard spread at a cookout can be a disaster for the waistline, but the good news is that it doesn't have to be.

1. Go lean. Hamburgers don't have to be taboo. Get lean ground beef or ground turkey breast. The lean stuff may stick a little bit, so spray the grill first with some cooking spray. Chicken breast without skin is always a good lean choice. Hot dogs can also be lean if you look for reduced fat or fat free dogs.
2. BYOB. Burger, that is. If you are concerned that the burgers are going to be dripping in grease, bring your own pack of lean beef to the party. Or opt for a pack of veggie burgers!
3. Skip the salads...the heavy mayo salads that is. Coleslaw, macaroni salad, and potato salad are popular BBQ sides but not only are they extraordinarily high in fat and calories, they have a very short "table life" if they sit on the buffet for a few hours in the heat.
4. BYOS. Salad, that is. Since you are skipping the heavy mayo salads, you can bring your own healthier version of salad. Fruit salads are refreshing and you will be very popular with the kids when you show up with a nice big bowl of cut up fruit or fruit kabobs (large pieces of fruit on wooden skewers). Lettuce salads and pasta salads are also great ideas if you use lots of veggies and light or fat free dressing. You can add some whole grains to the day with a whole wheat pasta salad or my favorite, a quinoa salad.
   
5. Get corny or baked. Corn on the cob is a favorite in my family and baked beans are another very healthy option for a side dish.
6. Get naked. Please don't take your clothes off, but plate up your burger or chicken breast without the bun. Going bunless will save you at least 150 calories and you will get plenty of carbs from the side dishes.

Photo courtesy of D'Arcy Norman

Labels: grilling, Tara Gidus

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Walnuts

I love nuts. One of my favorites is walnuts. Even though I don't usually eat walnuts plain as a snack, I love them in cereal, oatmeal, salads, casseroles, and lots of other dishes. They add a nice flavor to so many things it is hard not to love them. And when you hear about how incredibly healthy they are, they will be simply irresistible!

Of all the nuts, walnuts are the highest in antioxidant activity. They actually contain melatonin, which many of us know as a sleep aid. But melatonin is a powerful antioxidant and its presence in walnuts is what boosts the nutritional impact of the walnut. Melatonin may reduce risk of cancer and delay diseases such as Parkinson's and Alzheimer's. They also contain ellagic acid and gamma-tocopherol (don't worry about these big words, just know they are good antioxidants).

The other big plus for walnuts is the high level of omega-3 fatty acids. They contain ALA, which is different than the omega-3 in fish, but still a good fat that may help reduce inflammation and reduce heart disease risk. Some studies shows promise for walnuts in helping blood sugar control for people with diabetes.

The facts:
1 oz = 14 halves
185 calories
4 g carb
2 g fiber
19 g fat
4 g protein

Even though walnuts are high in fat and calories, research shows that substituting walnuts in the diet for other fats do not produce weight gain. Because nuts contain fiber, fat, and protein, they are very satiating and keep you full.

Check out this recipe for Orange Apricot Chicken Salad with Walnuts and Gorgonzola Topping

For more tasty walnut recipes or information on walnuts, check out www.walnuts.org

Photo of walnut courtesy of loan sameli

Labels: antioxidants, heart health, nuts, Tara Gidus, walnuts

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Farm Bill Veto Proof

The Farm Bill passed by a veto-proof margin this week. President Bush was intent on a veto, but the bill passed and was only the second time in Bush's Presidency that he had a veto override.

Representative Robert W. Goodlatte of Virginia said, “I believe that we now have the opportunity to say to America that this is a farm bill that truly does assure that we continue to have the safest, most affordable, most abundant food supply in the world. We have addressed the needs of America’s farmers and ranchers.”

I am happy about this bill because of the large increase in money for nutrition programs. Food stamps recipients will be receiving healthier foods that will provide nutritional value and not just empty calories. I also think this will help many people around the world facing rising food costs.

What do you think about the Farm Bill?

Photo courtesy of andrew_stawarz

Labels: Farm Bill, Tara Gidus

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