Top Antioxidant Foods

You’ve heard about them from a great deal of sources but what exactly are antioxidants, and what is so good about them?  Antioxidants are substances and nutrients found in food that help protect cells against the harmful effects of free radicals.  Free radicals can form from the breaking down of food in your body and from environmental factors such as tobacco smoke or radiation.  These free radicals can damage cells and it is believed that certain diseases such as heart disease, cancer, stroke, and diabetes can stem from the damage caused by free radicals.  Don’t fret!  Antioxidants are key because they can reverse the damage done by free radicals, essentially neutralizing them.  Antioxidants can be found in a variety of different foods and sources.

Antioxidants and their sources

Vitamin A

• Carrots
• Spinach
• Sweet Potatoes
• Dark Leafy Greens
• Bell Peppers

Vitamin C

• Citrus fruits
• Fruit juices
• Strawberries
• Kiwi fruit
• Broccoli
• Bell Peppers

\Vitamin E

• Spinach
• Nuts and seeds
• Fortified cereals
• Vegetable oils

Lycopene

• Tomatoes
• Watermelon
• Grapefruit

Selenium

• Red meat
• Chicken
• Seafood
• Nuts

Remember, a clean, well-balanced, whole-foods based diet filled with fruits, vegetables, whole grains, seafood and lean meats can put you on the path to a happy and healthy life.

Tweet This Post  Facebook 

As America´s Nutrition Expert®, I am continually looking to share my message to help more people. As an entrepreneur, I recognize the value of sharing and gaining knowledge from others. Last summer, I brought on six virtual interns who helped me in a variety of ways including:  research, assisting with blog posts, and also start to develop and hone their brands and philosophies by launching their own blogs and social media presence.

I am excited to introduce you to my awesome 2010 virtual intern team! My team  includes five NEW interns (Monica, Rob, Kaylee, Megan and Rachel) as well as two interns (Kristen and Pam) who have continued on with me since last fall. All seven interns are highly driven and self-motivated, which was definitely one of the top criteria I had in mind when going through the applications. Here’s some fun info on them:

Kristen Carlucci

School: University of Connecticut (’09-’11) & Tulane University (’05-’09)

Major: Dietetics + Communications

Internship: Coordinated Program at the University of Connecticut

Hometown: Greenwich, Connecticut

Favorite Food: Peanut Butter + Banana Panini

Favorite Exercise: Dance and Bikram yoga!

Twitter: SimplySavor

Blog: www.simplysavor.com

“My internship with Mitzi has far exceeded my expectations, and the insight and advice I have gained from this experience has been invaluable,” says Kristen.  “Mitzi’s energy and passion for what she does is infectious, and she challenges each of her interns to discover his/her own talents and interests through the diverse and exciting projects we’ve had the opportunity to work on.  I’m looking forward to seeing what’s in store!”

text

P. Monica Lobo

School: Northern Illinois University ‘07

Major: Nutrition & Dietetics

Internship: Central Michigan University Dietetic Internship Graduate ‘09

Hometown: Skokie, Illinois (North Shore suburb of Chicago)

Favorite Food: Monica has a crush on raspberry iced tea, is currently dating salmon, deeply in love with red velvet cupcakes and married to sushi & mint chocolates.

Favorite Exercise: Easy jogs, weight training, shooting hoops & playing drums on Rockband.

Twitter: dearnutrition

Blog: http://sincerelynutrition.wordpress.com

“What interested me the most about the opportunity of working with (Mitzi) is her willingness to play the role of an exceptional mentor for RDs-to-be,” says P. Monica. “Nutrition in the social media is definitely a whole new world I was never really exposed to, and I am thrilled and honored to be working with someone who is clearly passionate about what she does!”

Pam Majumdar

School: Old Dominion University ‘06

Major: Civil Engineering

Hometown: Virginia Beach, Virginia

Favorite Food: “Sushi, avocados, and there’s nothing like a cold glass chocolate milk after a hard workout!”

Favorite Exercise: “Gymnastics is like my religion – to me, it’s the greatest sport in the world! I also enjoy weight training and am newly in love with hot yoga!”

Twitter: she_flips

Blog: http://theunlikelyathlete.wordpress.com

“I have loved working with Mitzi and the other interns, and there was no question I wanted to continue learning from her,” says Pam. “Working in a virtual setting has opened my eyes to the value of a web presence and social media savvy, and it’s been an extraordinary opportunity to expand my skill set and learn from an exceptionally inspiring mentor.”

text

Rob Masterson

School: Michigan State University (undergrad), Central Michigan University (graduate level)

Major: Dietetics

Internship: Central Michigan University Dietetic Internship

Hometown: Stockbridge, MI

Favorite Food: “My mom makes the best Sheperd’s Pie, that’s my favorite, hands down.”

Favorite Exercise: “It’s kind of like having kids, I don’t really have a favorite. I LOVE playing soccer, basketball, and running! They’re ALL my favorites.”

Twitter: NutritionLately

Blog: http://nutritionlately.blogspot.com

“I hope to gain experience and insight into the more entrepreneurial and non-traditional roles a RD can have. Mitzi has found a niche in many areas of health and nutrition most dietitians never venture into, that was my draw, to take a path less traveled,” says Rob.

Kaylee O’Connell

School: University of Wisconsin- Madison

Major: Dietetics & Human Development and Family Studies

Hometown: Cedar Grove, WI

Favorite Food: Watermelon

Favorite Exercise: “An outside run on a crisp morning with my best friend!”

Twitter: HealthyRadiance

“Right now, I am exploring the many avenues available to dietitians. I am excited to learn about Mitzi’s area of dietetics,” says Kaylee. “In addition, I hope to build my abilities to take nutritional knowledge I have learned and present it in a way that is interesting and understandable to the general public.”

Megan Skinner

School: University of Guelph, Ontario, Canada

Major: Applied Human Nutrition

Hometown: Toronto, Ontario, Canada

Favorite food:  Blueberries, homemade sweet potato fries.

Favorite exercise: “Bikram yoga, and trying to work on my goal of 10 chin-ups!”

Twitter: futureRDmegan

Blog: http://uglynutritiontruth.wordpress.com

“The opportunity to work with someone as knowledgeable and well-respected as Mitzi was what interested me most about working with her,” says Megan.  ”She is truly passionate about health and nutrition, as well as being an incredible mentor to all of us interns.  I look forward to continuing to challenge myself as a member of this talented intern team!”

Rachel Yam

School: Boston University (undergrad); Brooklyn College (grad)

Major: Nutrition

Internship: N/A

Hometown: Brooklyn, New York

Favorite Food: Avocado

Favorite Exercise: Swimming, Volleyball

Twitter: YamRachel

“What most interested me about the opportunity of working with Mitzi was the opportunity to write for an audience that are not my usual ones (such as scientific papers/grant proposals for my professors),” says Rachel. “I am also interested in learning and utilizing social media as a way to reach a wider audience.

Tweet This Post  Facebook 

These tiny little nutrition gems are widely known for being a healthier alternative to boosting flavor without adding extra salt, but they are useful in other ways as well.  You may be surprised to hear that herbs and spices not only add a world of flavor to your meals, but have also been extensively studied for their beneficial health properties.

1. CINNAMON.  Perhaps one of the most popular spices used, cinnamon has been brought up in the media recently for its potential ability to regulate blood sugar levels, lowering the risk for diabetes.  In addition, as little as 1 teaspoon has been shown to have the antioxidant power of ½ cup of blueberries! Try topping your oatmeal or smoothies with a generous sprinkle of cinnamon to reap these benefits.

2.  GARLIC.  Although its effects on our breath are widely known, less is known about the potential health benefits of garlic consumption.  Garlic is rich in a variety of powerful sulfur-containing compounds, the most notable one being allicin.  Studies have linked allicin to potential benefits in antibacterial and antiviral activity, as well as possible decreases in blood pressure, total cholesterol and triglyceride levels.  Try roasting a head of garlic with a drizzle of olive oil for a creamy spread or topping for meats and vegetables.

3.  TURMERIC.  It is responsible for the deep yellow colour of mustards and curry powders, and is currently being extensively researched as an anti-cancer food.  Rich in antioxidants, it has been studied as a treatment for depression, arthritis, cancer, and psoriasis, with promising results.  Those with gallstones or bile obstructions should exercise caution however, as turmeric can increase the production of bile.  Try adding it to egg salad for a nice yellow hue and pinch of flavor.

4. CAYENNE PEPPER. Used to spice up all kinds of meals, cayenne pepper is a member of the chili pepper family, and rich in the health promoting compound capsaicin.  Capsaicin has been studied for its anti-inflammatory effects related to treating aching pain associated with headaches or osteoarthritis.  It may also help control hunger pangs and boost the metabolism due to its spicy nature, which can aid those trying to maintain a healthy lifestyle.  Try sprinkling cayenne pepper and cinnamon on sweet potato fries for the perfect sweet-spicy combination.

5.  GINGER.  Ginger has long been used as a traditional natural remedy for many different ailments, and is being researched further in hopes of discovering other optimal health advantages.  It is an excellent treatment for nausea and vomiting associated with travel sickness, pregnancy, and even hangovers!  Ginger’s other health benefits include pain relief, cholesterol decreases and as a powerful decongestant.  Try adding fresh grated ginger to sautéed vegetables, bread stuffings or salad dressings.

Did you know that 1.2 teaspoon ground cinnamon has as many antioxidants as 1/2 cup raspberries?

Did you know that 1/2 teaspoon oregano leaves has as many antioxidants as 3 cups spinach?

Thanks to McCormick Spices for Health

Were you surprised at these health promoting effects?  What other spices do you use that have showed similar benefits? Please share any great recipes you have that use these spices!

By Mitzi Dulan with research assistance from Megan Skinner

Tweet This Post  Facebook 

Tweet This Post  Facebook 

1. SOCIALIZING

Taking the time to prepare and enjoy a meal allows for the opportunity to communicate and open up, vent, and hear about what is going on with the other members of your family. In a sense, it’s a way of blowing off steam and can keep you in the “family loop”. Socializing while eating can also help you lose weight? How you ask? Just think about this: conversing during meals will allow your body to take more time in between bites, leading to an increase in digestion between additional servings leading to a greater feeling of fullness, which in turn can lead to an overall decrease in consumption and ultimately a potential for weight loss.

2. EXPANDING THE PALATE

Getting together and involving your kids in shopping, preparing and serving meals can serve as an opportunity for your children, and yourself, to eat a greater variety of healthy foods. As research suggests, family meals are significantly related to greater intakes of healthful foods and nutrients that are often consumed in lesser amounts while eating away from home. In addition, by continually exposing your family to better eating habits and different foods, it’s more likely those same habits will be followed later in life.

3. HEALTHIER OPTIONS

Data has shown that meals cooked at home typically are higher in nutrients like calcium, fiber, folate and vitamins A and C and less in nutrients like saturated fat and sodium. Beverages like pop and alcohol, which are high in sugar and calories are also consumed less. Combine these benefits and you have an opportunity to have a healthier diet and a chance to lose weight.

4. LEARNING

To put it simply, the kitchen is a classroom. Luckily for your kids there’s no homework and better yet, no detention! Besides the obvious potential for improvement in culinary skills and the social component we already mentioned, which can help improve the development of language skills, preparing and having meals at home with the family can also improve math and literacy skills. Each time your children read a food label or cooking instructions, or use measuring utensils or calculate servings you are incorporating math and reading skills into activities your kids can find fun and enjoyable, all while helping out.

5. SAVING MONEY

Here’s a statistic to remember: meals purchased away from home can be as much as two to four times more expensive than meals prepared at home. That alone should be motivation enough to prepare some meals at home with the family but if not combine the other benefits mentioned above and this could lead to not only a fatter wallet but a slimmer waist as well.

6. LESS TROUBLED KIDS

Just in case the previous 5 reasons aren’t enough to get you eating as a family more often, here’s one for you. Researchers have shown that teens who eat with their families on average five times a week are less likely to be troubled teens compared to those who eat with their families three or fewer times per week. The teens who didn’t eat together as a family as often were more likely to do drugs, be depressed, less motivated at school, and had weaker peer relationships.

What is considered eating together? All family members are gathered together around the same table at the same time. No one is eating in another room and televisions are off.

So, get your kids started young at eating together but if you are often challenged by the lack of conversation consider buying Dinner Games or Family Table Topics which can both be purchased on Amazon.com. My kids love these games!

Assistance provided by Robert Masterson.

Tweet This Post  Facebook 

Eat Breakfast! Quite literally, the first meal of the day is breaking the fast from overnight; hence the name breakfast. You have not eaten a meal in 12 plus hours, and you need something that will sustain your energy for the day to come. Interestingly, most breakfast options are a combination of sugar, sugar, and more sugar; not exactly the power breakfast needed to start the day. Simple carbohydrates (such as sugar) will only spike your blood sugar temporarily, and leave you desiring a snack mid-morning. An even worse option than sugar is only a cup of coffee. Yes, coffee gives you an energy burst, but it offers nothing beyond that. Studies have shown numerous benefits from eating a balanced breakfast.

Eating a balanced breakfast…

• Stops the mid-morning binge caused by the grumbling stomach. When at a ravenous state, you look for the most convenient choice, which is most typically the vending machine.

• Encourages you to make healthy choices all day long. People who eat breakfast are the people who tend to enjoy a variety of healthy options throughout the day.

• Jump starts your metabolism. In the morning you need to restore your glucose levels that plummeted while you slept.

A breakfast should contain 300-500 calories and include: protein, whole grains, and fruit. Aim for a breakfast with a serving from 2-3 of these categories. Protein and whole grains will keep you feeling full and not cause a sugar spike. Pairing this with fruit is a great way to add nutrients without many calories. Or add a glass of fat-free or 1% milk or a serving of Greek yogurt for bone strengthening calcium to build yourself a power breakfast!

Here are some of my favorite breakfast combinations:

1.) Oatmeal with fruit and 4- 6 oz Greek yogurt

2.) 2 eggs, scrambled with spinach + a whole wheat pancake

3.) A yummy smoothie: my newest fav is Chocolate Covered Cherry Smoothie (1 cup local 1% milk, 1/2 cup frozen tart cherries, 3/4 scoop of chocolate protein powder) in my FAVORITE high powered blender.

What are some of your favorite healthy breakfast combinations?

Tweet This Post  Facebook 

It’s movie night! Wondering what snacks you can make that are both tasty and healthy to accompany your choice of movie? Try one of these 5 healthy and tasty snacks while watching the movie of your choice!

1. Healthy Trailmix: You can mix wheat Chex with dried berries and raisins, chocolate chips, seeds and nuts. This is high in protein and the combination of sweet and crunchy will make your mouth happy!

2. Apple Slices w/ Skin with Peanut Butter Spread: Peanut butter is a source of dietary fiber so it can help slow down digestion and keep you satisfied until dinner! You can even make it the apple slices look like a bunny (really great if you are having movie night with kids)! Here’s a link on how to make apple rabbits.

3. Yogurt Parfait: Top Greek yogurt with sliced almonds, and fruits (such as strawberries and blueberries). The calcium in yogurt makes teeth and bones strong.

4. Pretzels/Veggies & Hummus: Hummus is made from garbanzo beans. It contains a lot of fiber and is great to use as a topping or dip.You can use it as a dip for either pretzels, veggies or toasted whole wheat pita triangles.

5. Popcorn with Cinnamon: For those of you who love eating popcorn while watching movies, pop a bag of low fat or fat free popcorn in the microwave, then empty the popcorn into a bowl and sprinkle on cinnamon and tossed until it’s even. You can also replace cinnamon with grated parmesan cheese. Did you know popcorn counts as whole wheat?

What snacks do you like while watching movies? What are some movie snacks you’ve made?

By Mitzi Dulan with research assistance from Rachel Yam

Tweet This Post  Facebook 

“Follow your heart, your intuition, it will lead you in the right direction,” the lyrics by pop artist Jewel make it sound so easy to lead with intuition. And yes, in theory it sounds wonderful, but what really would you trust to your intuition. Love? Finances? Career? Eating? The idea of giving your hunger over to intuition is scary, especially for dieters. In the book Intuitive Eating by Evelyn Tribole, M.S., R.D. and Elyse Resch, M.S., R.D., they encourage readers to stop dieting. In describing the Intuitive Eating process, Tribole stated, “It’s critical for beginners to truly know that diets don’t work. Furthermore, there are compelling studies, which indicate that dieting predicts weight gain (and often binge eating.)” The best way to lose weight and keep it off is to listen to the needs to the body.

You may be thinking, “If I were to listen to the wants of my body, I would have a package of Oreos followed by a pint of Ben & Jerry’s for dinner.” Not true, according to the Intuitive Eating process. A deprived body may crave that, but an Intuitive Eater’s body knows that a grilled skinless chicken breast and fresh veggies will make them feel nourished and energized. They also know they can have a cookie for dessert without feeling guilt, which is enough to satisfy the craving. The basis of the plan: eliminate the good and bad food lists, you can eat anything without guilt! Because dieting leaves the individual longing for that favorite food that was banished to the “bad list”, we tend to overeat in rebellion. Intuitive eaters have no good or bad foods, so they will choose the foods that make them feel nourished and energized while still being able to indulge in that favorite food.

Understanding that there are no good or bad foods is just one part of the Intuitive Eating process. One must also learn to recognize their emotions and learn to deal with them without food. How often do you find yourself eating because you are happy? Or sad? Or bored? Or overwhelmed? We eat for every emotion felt! Now imagine, understanding that you are happy, or sad, or bored, or overwhelmed… not hungry! Then dealing with the emotion without the illusion of hunger disguising it. Sifting through your emotions and understanding them is a key to ending overeating.

Intuitive Eating presents 10 principals in teaching you to become an intuitive eater:

• Principal 1: Reject the Diet Mentality
• Principal 2: Honor Your Hunger
• Principal 3: Make Peace with Food
• Principal 4: Challenge the Food Police
• Principal 5: Feel Your Fullness
• Principal 6: Discover the Satisfaction Factor
• Principal 7: Cope with Your Emotions Without Using Food
• Principal 8: Respect Your Body
• Principal 9: Exercise- Feel the Difference
• Principal 10: Honor Your Health- Gentle Nutrition

As you read the book and learn the principals, you begin to discover that food does not have to hold power over you. You can take back control of your eating habits while becoming an Intuitive Eater!

By Mitzi Dulan and research assistance provided by Kaylee O’Connell.

Tweet This Post  Facebook 

Here are 5 of the top nutrition trends for the new year!

1. DINING IN

With today’s shaky economy, more and more people will be dining in to save some dough. But the benefits don’t just end with saving time and money; they can have a nutritional advantage too. Some of these benefits include consuming a meal that typically contains less calories, fat and sodium compared to a traditional restaurant meal, having the ability to  accommodate any special dietary needs (low-fat, low-sugar, gluten-free, etc.), and being in control of portion size—all of which can also help trim the waistline.

2. LOW-SODIUM

New York City already seems to be paving the way for this trend. But it’s not just the “Big Apple” getting into the act. Recently, the entire state of New York has led an effort partnering with other states and health organizations to promote a voluntary program aimed at lowering the sodium content in packaged and restaurant foods. Already considered a leader in food regulation with the ban of trans fat and the requirement for restaurants to post calorie counts on menus, NYC now turns to sodium and for good reason. High intakes of salt have been associated with increased risk of hypertension, cardiovascular disease, and stroke. Currently, the Dietary Reference Intake (DRI) for sodium is around 1500mg for adults.

3. SUSTAINABILITY

While this came on the scene a few years ago, food sustainability will be an even bigger trend 2010. Purchasing food from local farmers markets is a great way to find locally-grown and healthy food options all while supporting the local economy and farming communities. Try using www.localharvest.org to find a farmers market with near you.

4. IMMUNITY-BUILDING FOODS

Out with the diets that simply provide you with the sensation of feeling full and in with diets that also give you a boost in your immunity. Look for the consumption to go up in foods high in vitamin C (broccoli and red peppers), vitamin E (almonds and peanut butter), zinc (crab and baked beans) and beta-glucan (oatmeal and mushrooms) all have beneficial effects on the immune system and can help you stay healthier during the winter months when the flu seems to be everywhere.

5. ANTI-ENERGY DRINKS

While this is more of a personal prediction than anything I think a new brand of “supplement drinks” will find a niche in the beverage market in 2010. Drinks like Mary-Jane Soda, Slow Cow, and Drank contain ingredients like the hormone melatonin, the amino acid L-Theanine, and plant extracts such as valerian root and kava which have been linked to aid with relaxation and reducing stress. This new type of drink is embracing the idea that people no longer want to gulp down energy drinks that result in a “crash” or the “jitters” but rather beverages that will, at the end of the day, provide some calm in their already stressed out lives.

Assistance provided by Robert Masterson.

Tweet This Post  Facebook 

Winter can be rough on our bodies. Who wouldn’t want to cuddle up in a blanket, fetal position, with a giant mug of hot chocolate in one hand, and remote control in the other? And when a snow storm hits, it’s difficult not to find yourself in the kitchen grazing at whatever catches your eye. It’s far too cold to be going outside for a jog, and the drive to the gym seems to get longer and longer.

Here’s a list of 5 ways how you can avoid gaining those extra winter pounds and get healthy this winter!

1. Work out first thing in the morning. No excuses. Not only will you mentally bump it up to the top of your priority list, but you’ll jump start your metabolism and make the rest of your day a fabulous one.
2. Swap your morning coffee with hot herbal tea which are high in antioxidants which prevent inflammation of blood vessels and reduce risk for cancer. Check out my previous blog post: A Cup of Tea for Good Health.
3. Treat yourself to a “Fiber Flush.” Most healthy adults in the U.S. consume an average of 12-15 grams of fiber a day (American Dietetic Association recommends 20-35 grams of fiber a day), which is half of the recommendation! A few tips include: eat a high-fiber cereal and add some fruits (bananas, berries, raisins, etc), choose breads that contain at least 3 grams of fiber per slice, and steer towards whole wheat pastas and brown rice.
4. Keep your eyes wide open for the fruits and vegetables in season. Not only will you save a few bucks, but they are also delivery vehicles for a variety of nutrients. Winter fruits and vegetables include: apples, Brussels sprouts, collard greens, grapefruit, kale, sweet potatoes, peaches, oranges and tangerines.
5. Cook a batch of soup over the weekend, freeze in portion-sized containers, and BAM…you save time and that inclination to pick up fast-food on your way home.

Have you tried any of the above? How have they worked for you? What are things you like to do to “Winterize Your Body”?

By Mitzi Dulan with assistance provided by Monica Lobo.

Tweet This Post  Facebook