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Eureka, CA 95501
TEL: (707) 441-5081
FAX: (707) 268-0415
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April 2, 2008 - Labels Help us Make Informed Choices
For more than 10 years we’ve been able to find out what is in food products that we buy in the grocery store by looking at the Nutrition Facts label, and there are more and more of us who actually do stop and read labels before putting products into shopping baskets. Growing numbers of people are very interested in knowing more about what they are feeding themselves and their families. Some of this desire for information is a result of health problems, but increasingly it is a result of wanting to prevent health problems.
Every day we are all exposed to the results of billions of dollars of advertising for products, including foods and beverages. The restaurant industry, especially those selling fast foods and beverages, markets to us in the most likely (and unlikely) places…just about everywhere you look. We see advertising on billboards, television, computers, magazines, newspapers, newsletters, games, storybooks, and more…
It is estimated that Americans eat about one third of their calories away from home, and because of the nature of the foods and beverages purchased and the portions they consume, many of those calories are at least partially responsible for our increased rates of obesity and other diet-related diseases.
According to the Center for Science in the Public Interest (CSPI), a highly respected nonprofit health-advocacy group, more than 80 percent of Americans would like to have menu labeling at restaurants so they can make informed choices. Some cities, counties and states around the country are introducing ordinances or legislative bills that will require food chains of certain sizes to post calories on menu boards and additional nutrition information on printed menus. Recipes for menu items in chain food or beverage establishments are highly standardized so that it would be easy for them to provide this information. New York City, King’s County in Washington state (includes Seattle), and most recently San Francisco all have adopted common-sense labeling ordinances that will make it easier for anyone to make healthy choices.
We don’t know if prominent posting of nutrition information will change everyone’s food selections, but it will likely change the selections made by more than a few. Some change is better than none, and at least everyone would have the option of making informed choices. The following recipe is a quick meal that makes eating at home both easy and delicious.
Artichoke Heart & Parmesan Frittata
(adapted from Eating Well Magazine)
3 large eggs
2 large egg whites
½ c. freshly grated Parmesan cheese
1 Tbsp. finely chopped fresh parsley
½ tsp. salt
Freshly ground black pepper to taste
2 tsp. olive oil
1 small onion, finely chopped
3 cloves garlic, minced
1 14-oz. can artichoke hearts, drained, rinsed, & each heart cut into 1/8’s
- Set oven rack about 4 inches from broiler element; preheat broiler.
- In a bowl, lightly beat eggs and egg whites together. Stir in ¼ c. Parmesan, parsley, salt and pepper; set aside.
- In a large ovenproof nonstick skillet, heat oil over medium heat. Add onion and cook, stirring occasionally, until softened, 2 to 3 minutes. Add garlic and continue cooking until fragrant, about 1 minute. Add artichoke hearts and cook, stirring, until heated through, 3 to 4 minutes.
- Spread artichoke mixture evenly over bottom of skillet. Pour reserved egg mixture into skillet and tilt to distribute it evenly. Reduce heat to medium-low and cook, undisturbed, until eggs are set on the bottom but the top is still runny, 3 to 5 minutes.
- Sprinkle remaining ¼ cup Parmesan over frittata. Place under the broiler until the top is set and turning golden brown, about 2 minutes. Slide onto a serving platter and cut into wedges. Serve immediately.
Makes 4 servings, with 175 calories per serving, 9 g. fat, 167 mg. chol., 800 mg. sodium, 3 g. fiber, 11 g. carb., 13 g. protein.
"Many consumers are tired of huge portions, especially on weeknights or at lunch when they do not want to indulge"
Yet:
"The strategy of serving consumers smaller servings has a lamentably unprofitable history"
Full story: http://snipurl.com/1dc4i
April 9, 2008 - Four Steps can Pave the Way to Good Health
For some people, it is overwhelming to consider making big changes in their eating and activity patterns, because it has taken a lifetime to develop current patterns. And yet, if someone wants to improve their overall health, and the health of their family, the four BIGGEST and best changes they can make are to increase the total amount of vegetables and fruits in meals, reduce the total fats in foods, eat more meals at home, and increase daily activity.
Actually, you can “kill three birds with one stone” and reduce the proportion of fat in your meals by simply increasing total amounts of vegetables, fruits and grains (preferably whole grains), and eating more dinner meals at home. Decreasing the amount of fat (butter, margarine, mayonnaise, cream cheese, sour cream, etc.) used at the table and/or during food preparation is another effective strategy. Increase physical activity by adding short walks to your daily routine.
Here are some simple ideas to help you "spring" into health during the months ahead:
- Plant an indoor herb garden in an area with plenty of light, and use the fresh herbs in your salads, or to add flavor to any dish. They add extra pizzazz to dishes that have decreased fat.
- Somewhat decrease the fat used in preparing a traditional family recipe, and add extra vegetables. Remember that calories DO count, so eat moderate portions and save some for leftovers (or the next day’s lunch).
- Eat breakfast every morning! It gets everyone off to a good start, and helps curb overeating, especially when high fiber whole grains are included. Breakfast doesn’t have to be big or complicated. If necessary, make it something that can be grabbed and eaten on your way to work or school.
- Take a walk…often. Give yourself a health-break several times during the day, and get outside for at least 10-15 minutes of movement. Ten-minute walks during break time, walking meetings, and lunchtime journeys to favorite places can all enhance daily activity levels. You'll feel better and your thinking will be clearer.
Another area we need to consider more frequently are our choices for beverages. Next week we’ll look at smart beverage choices, including water.
Here’s one easy, tasty way to increase your vegetables and whole grains-give it a try!
Tofu with Thai Curry Sauce
(adapted from The Eating Well Diabetes Cookbook)
Sauce:
1 cup “lite” coconut milk
2 Tbsp. chopped fresh cilantro
1-2 tsp. red curry paste, or to taste
½ tsp. brown sugar
½ tsp. salt (optional)
Tofu & Veggies:
14 oz. extra-firm tofu, preferably with calcium and water-packed
2 tsp. extra-virgin olive oil
6 cups baby spinach (9 oz.)
1 red bell pepper, thinly sliced (1 ½-2 c.)
4 c. cooked brown basmati rice or soba noodles
- To prepare sauce: Whisk sauce ingredients together in a small bowl.
- To prepare tofu: Drain and rinse tofu; pat dry or press dry between paper or cloth towels. Slice block crosswise into eight ½-inch thick pieces. Coarsely break each slice into smaller, irregular pieces.
- Heat oil in a large nonstick skillet over high heat. Add tofu and cook in a single layer, without stirring, until the pieces begin to turn a golden brown on the bottom, about 5 minutes. Gently stir and turn; continue cooking and occasionally turning until all sides are lightly browned, another 5 to 7 minutes.
- Add bell pepper, spinach and curry sauce and cook, stirring, until vegetables are lightly cooked, 1 to 2 minutes more.
Makes 4 generous ¾ cup servings of tofu and vegetables plus 1 cup rice, with 396 calories per serving, 12 g. fat, 0 mg. chol., 415 mg. sodium, 7.5 g. fiber, 58 g. carb., 15 g. protein.
April 23, 2008 - Watch Sugar Content in Beverages
Sugary drinks can have a clear-cut affect on what we weigh. This week's article is adapted from a newsletter article written by Dorina Espinoza, the Physical Activity Specialist for Network for a Healthy California, Northcoast Region. Consider the information in relation to summer weather and possible increases in beverage consumption. What will your choices be?
The concept that "a calorie is a calorie" is the foundation of what most of us believe about energy balance between the calories we eat and the calories we burn. That means that if one eats more calories than one uses, there is weight gain, and to the contrary, if one eats fewer calories than one uses, weight loss will occur. But there is more to consider, because from a hormonal standpoint, not all calories are alike!
When we eat food, our bodies break down the carbohydrates (sugars) into energy rich fuel. The body triggers insulin to be released so that any extra sugars are stored. Some foods make our insulin work overtime. Of growing importance are the simple carbohydrates (sugars) we drink, in the forms of soda pop, energy drinks, and other high sugar content beverages. Simple sugars in beverages account for about one quarter of our average daily calories.
Appetite is controlled by a complex mix of hormones, and some studies suggest that our brains may get confused by liquid calories. There is one hormone (ghrelin) that seems to signal the body when it's time to eat. However, when one drinks a soda pop, the amount of this particular hormone doesn’t change, and our body doesn’t realize that we’ve consumed calories. Hunger doesn’t decrease as much when you consume a beverage, as when you consume a solid.
This theory isn't proven, and other factors such as a food’s smell or the sensation of chewing may also affect appetite. Sweetened beverages are the only specific food that have been directly linked to weight gain. Highly concentrated starches and sugars promote overeating, with sugar-sweetened beverages topping the list.
The rise in soft drink consumption mirrors the national rates of obesity. During the 20th century, Americans drank approximately four times as much milk as soda pop. Today, they drink four times as much soda pop as milk. The ratio is almost completely reversed! Meanwhile, during the past thirty years the national obesity rate has more than doubled, and among teenagers, more than tripled.
While achieving and maintaining a healthy weight is challenging, the first step is giving up sugary drinks for healthier beverages such as water, nonfat or 1% milk, and lightly sweetened herbal iced teas. Check labels for sugar content. Quench your thirst when trying the following recipe with a tall glass of cold water.
Cuban Black Bean Salad
(adapted from Communicating Food for Health)
2 c. cooked brown rice
14 oz. can black beans, rinsed
1 tomato, diced
½ c. diced red onion
½ tsp. garlic powder
½ tsp. cumin powder
Pinch chili powder
1 tsp. dried oregano
3 Tbsp. red wine vinegar
1 Tbsp. olive oil
Juice of one lime
1 Tbsp. chopped cilantro (optional)
6 c. romaine lettuce, shredded
- Place everything but lettuce in a medium mixing bowl, and mix well.
- This can be done ahead of time and kept covered in the refrigerator for one or two days.
- Serve the black bean salad on top of romaine lettuce.
Serves 6, with 204 calories per 2 cup serving; 3.5 g. fat, 0 mg. chol., 166 mg. sodium, 8.5 g fiber, 36 g. carbohydrate, 8.5 g. protein.
April 30, 2008 - Take a Walk to Help get in Shape
It’s hard to believe, but it’s almost May, and that is National Fitness Month and National Osteoporosis Prevention Month. They go well together, because when you take time to keep yourself fit, with weight-bearing exercise as well as strength-building exercise, you do a lot to prevent osteoporosis. Because a lack of physical activity has been associated with many diseases such as heart disease, some cancers, diabetes, stroke, arthritis and some psychological problems, be aware that you can contribute to your overall wellbeing in a
big way by simply taking a regular walk!
Walking is well recognized as an easy, wonderful way to get your body into good shape, and it doesn’t matter if you begin early or late in life. It is always a benefit! It’s gentle on your back and easy on your knees. Our spring weather is increasingly walker-friendly, so take advantage of any opportunity.
Physically active people burn more calories each day, usually live longer than inactive people, and they feel better while they’re doing it! When possible, walk more during your work day and avoid using of a car (you’ll also use less fuel that way). If you’re in an office, get up out of your chair frequently during the day and move around. Instead of sending an e-mail to the person down the hall, take a walk to their office and give the message in person. And, when the telephone rings, stand up and move around as you’re answering the call. It’s amazing how much activity that can lead to in a day!
Another easy thing you can do to help attain fitness is drink water in sufficient quantity to quench thirst. This recommendation has been reinforced by various studies. One study showed a significant reduction in risk of fatal heart disease in both men and women who drank five or more glasses of water each day - not soda, not tea or coffee, just simple, inexpensive, refreshing water. The study looked at the lifestyle habits of more than 34,000 Californians and followed them for six years to determine the association between their eating, drinking, and exercise habits and their risk of heart disease. But, it’s also important not to over-consume fluids, especially over a short period of time, including water. Excessive fluids can be harmful. Moderation is a good goal.
The following recipe is so quick and easy that it leaves plenty of time for an evening walk, or take the taco makings for lunch and enjoy a walk before eating.
Turkey (or Chicken) Cranberry Tacos
(adapted from Communicating Food for Health)
8 corn tortillas
1 c. turkey or chicken meat, chopped with skin removed (or cooked, ground)
1 c. thinly sliced cabbage
½ c. cranberry relish (canned or fresh)
½ c. diced apple
- Warm corn tortillas in the microwave (place stack on small plate and cover with waxed paper) for 45-60 seconds.
- Place turkey or chicken in a small bowl with 1-2 Tbsp. of broth or water and reheat in the microwave.
- Combine cranberry relish and diced apple in a bowl.
- Serve warm tortillas, heated turkey or chicken, sliced cabbage and apple-cranberry relish family style. Allow everyone to make their own tacos.
Serves 4, with 2 tacos per person, 264 calories, 4 g. fat, 42 mg. chol., 126 mg. sodium, 4.5 g. fiber, 38 g. carb., 20 g. protein.
