Do you eat enough fruit throughout the day?  If you are like most Americans, then you are most likely falling short.  The USDA recommends that the average adult consume 2 cups of fruit per day with no more than 1 cup of that coming from juice.  This recommendation is based on the fact that whole fruit is a great source of vitamins, minerals, phytochemicals, antioxidants, and fiber.  Since different fruits offer varying health benefits, it is best to eat a wide variety on a regular basis.

One particular category of fruit that has demonstrated exceptional health benefits is citrus.  Citrus fruits include oranges, grapefruits, tangerines, clementines, lemons and limes.  They are rich in Vitamin C, folic acid, and fiber.  Some studies have shown that they may reduce the risk of heart disease and some types of cancer.  In addition, a new study just published in Stroke: Journal of the American Heart Association, showed that citrus fruits may also reduce the risk of stroke in women.

This study was conducted by a team of researchers from the Norwich Medical School in the UK.  They looked at 14 years worth of follow up data, detailing the dietary intakes of 69,622 women that were part of the Nurse’s Health Study.  In looking at the data, the researchers compared the effects of the 6 major flavanoid subclasses on health.

Flavonoids are protective compounds found in fruits, vegetables, dark chocolate and red wine.  They appear to confer a plethora of health benefits depending on the flavonoid subclass, and have been associated with antiviral, anti-allergic, antiplatelet, anti-inflammatory, antitumor and antioxidant effects.   The flavonoid subclasses looked at in the study included: flavanones, anthocyanins, flavon-3-ols, flavonoid polymers, flavanols, and flavones.

The researchers found a strong link between flavanone intake from citrus fruits and a reduced risk of stroke.  This effect was particularly true for consumption of oranges and grapefruit, which contain the highest levels of flavonones.  Women consuming the most of these fruits showed a 19% lowered risk of ischemic stroke compared to those eating the very least.

Though orange juice and grapefruit juice also provide these protective flavanones, whole fruits are the better dietary option since they also provide fiber.  Smoothies offer the best of both worlds since you can incorporate lots of fruit into a beverage without losing the fiber component.  Try this “Antioxidant and Flavanone Packed Smoothie” for a quick and easy way to up your flavanone intake.  Kids even love this one for its sweet taste and green color!

Antioxidant and Flavanone Packed Smoothie

• 1 orange peeled
• 1 Kale leaf
• 1 Banana, frozen
• ½ cup fozen blueberries
• ½ cup water

Blend and enjoy!

Assistance provided by Allison van Camp

If you are an iPhone user you probably know that when it comes to exercise and diet, “there is an app for that!” –10,000 apps to be exact.  It would be a cumbersome task to weed through so many applications to find the most effective one so fortunately for you the research has already been done.  Check out the following link to find great apps on cooking, counting calories, exercise, healthy recipes, mental health and more!  http://online.wsj.com/article/SB10001424052748703961104576148732585957902.html?mod=dist_smartbrief

Research Assistance Provided by:  Sarah Volling

There is a lot of misleading nutrition information about simple carbohydrates, also known as sugar, and as a result some people avoid foods that contain this nutrient.  The reality is that simple sugars are absolutely necessary for the body to function properly.  Glucose, a simple sugar, is the brain’s preferred source of fuel and adequate intake helps individuals stay focused and can even provide a calming effect.  Regardless, you may have heard someone say it does not matter if it is sugar from fruit or a soda, it still acts the same in my body and thus he or she avoids simple carbohydrates whenever possible.  The truth and good news for us is that not all simple sugar sources are created equal and thus they do not function the same way in the body.  When the body consumes a simple carbohydrate or any food for that matter our blood sugar rises and to counteract this rise a hormone called insulin is released to help sugar leave our blood and get into our cells.  This mechanism helps bring our blood sugar back to an acceptable level.

Different types of simple carbohydrates promote different blood sugar spikes thus result in varying levels of insulin surges.  For example, when you consume a soda, your blood sugar spikes, creating a surge of insulin which can also promote fat storage.  When you consume fruit which has fiber and other vitamins and minerals or milk which contains protein your blood sugar is not only less effected but will rise more steadily thus avoiding a surge of blood sugar and insulin.  A steady rise and fall in blood sugar is ultimately more healthy for your body.  Also, when blood sugar rises rapidly as is the case with soda or candy, it also falls very quickly and this can lead to increased cravings for energy rich foods that tend to be high in fat and sugar.  Bottom line; be sure not to avoid foods just because they contain sugar.    Aim to consume several quality sources of sugar such as skim milk, Greek yogurt & fresh or frozen fruit daily.

Research Assistance Provided by:  Sarah Volling

Picture Source:

http://www.womenxone.com/food-corner/fruit-salad/attachment/fruit-salad/

When trying to lose weight or even just adopt a healthier lifestyle, it can be extremely challenging to cook, buy food, or eat with others who do not share your same nutrition values.   Try following these five tips to help keep your family or friends happy while maintaining your weight loss or lifestyle changes.

1. Informers are annoying! One of my professors made this statement and truer words have never been spoken.  Do not give nutritional advice when it is not asked for.  Like anything, if people want to change they will and if they want your advice they will ask for it.  In the meantime, just lead by example and hope that the positive changes they see in your life will inspire them to want to know more.
2. Prove that nutritious food can be fun and full of flavor. Most people enjoy soups and they are an easy way to pack in tons of veggies and fiber rich lentils while maintaining a lot of flavor and nutritive value.  Spinach is tasteless in a berry smoothie.  Herbs, spices, and a little cheese can go a long way to kick up grilled chicken breast.  Sautéed veggies like green pepper, onion, tomatoes, mushrooms and spinach are fabulous in eggs as well as in tortilla wraps with your favorite lunch meat and cheese.
3. Grill Out! Fish, pork, chicken, turkey burgers and hamburgers are all leaner and more flavorful when grilled.   Brush a little olive oil on some cut vegetables and place them on a skewer or on a sheet of aluminum foil and grill them for optimal flavor.  My favorites are mushrooms, onions, peppers and asparagus!  Corn on the cob is also great on the grill as well as pineapple.   The broiler in your oven is a great substitute for a grill when outdoor weather is less than optimal.
4. Sauce, dips & toppings! Add some sizzle to what many consider to be boring nutrition rich foods.  For example, salsa is great for topping on egg whites or mixing with brown rice.  Hass avocados can be served with grilled chicken breast or smoothed on sandwich thins with deli meat.   Greek yogurt mixed with spice and herb packets makes a great dip for raw vegetables or as a spread for wraps and sandwiches.  Also, try topping salad greens with cottage cheese.
5. When all else fails, buy their favorites too, not just yours. Just because you have decided to consume less nutritious foods sparingly does not mean your family or friends will want to do the same.    When it comes to less nutritious food that would sabotage your weight loss efforts or interfere with your healthier lifestyle, it’s okay to offer options that your significant other, children or friends enjoy eating that you do not but you shouldn’t be a short order cook.

Research Assistance Provided by Sarah Volling

Picture Source: http://www.averagejoecooking.com/

This weight loss strategy costs you nothing, involves zero dieting, and requires no physical exercise.  Perplexed?  It is simple—eat at home.  In 2010, it was reported that 50% of meals were eaten away from home.  Typically foods consumed at home contain 31.5% of calories from fat compared to food eaten outside of the home which rake in 37.6% of their calories from fat.  It is well known that foods eaten out are almost always higher in fat and calories, as well as sodium.  Increased consumption of fat, calories and sodium not only lead to weight gain and stall weight loss efforts, but can also contribute to the development of type II diabetes, heart disease and many other detrimental health conditions.  A recent study found higher rates of success in weight loss and maintenance among those participants who reported sharing portions and/or never eating fast-food compared with participants who ate fast-food two or more times per week.  Eating dinner at home as a family also reduces the incidence of childhood obesity.   In a study on household routines and obesity in U.S. preschool-aged children, it was shown that kids as young as four have a lower risk of obesity if they eat regular family dinners at home.

So how can you improve your eating at home habit?  Laurie David, the author of the “The Family Dinner” suggests making a set dinnertime, where everyone eats the same meal, and eliminate distractions such as cell phones and televisions.

For those short on time, keep meal prep simple by implementing some of the following tips:

• Plan Ahead
  • Get an idea of five meals you can make for the upcoming week.  Need inspiration?  Look in your fridge at what needs to be eaten up.  For example, if you have several different fresh  vegetables that are going to spoil soon, make a stir-fry by chopping them up and cooking them in a skillet with some chopped chicken breast and a tablespoon of oil until they are tender-crisp. Hint:  If you have a lot freeze some of the chopped veggies and meat for a second round of stir-fry another day.
• Recreate Leftovers
  • Too many pasta noodles leftover from spaghetti?  Toss leftover noodles with olive oil, parmesan, and cooked broccoli for lunch the following day or serve with cooked chicken breast for an evening meal.
• Keep a Well-Stocked Pantry
  • Canned tomatoes, canned beans, frozen veggies, whole grains such as pasta, rice, quinoa, and broths all have long shelf lives and can be used to make a variety of quick meals.  Chicken broth, canned tomatoes, kidney beans, frozen corn and peppers can be mixed with chicken to create a quick chicken tortilla soup.  Top it with tortilla chips, cheese, green onion, and/or sliced avocado.
• Involve Others
  • Make meal time family time by allowing children to help in the preparation and cleanup of the meal.   Little ones love to stir and add ingredients and older children can practice math with measuring!

Research Assistance Provided by Sarah Volling

Do you find yourself making two or more different meals a night to accommodate your child’s taste preferences? If so, there are seven simple steps you can take to eliminate this time consuming practice while improving your family’s healthy eating habits.

1. Do not make special accommodations for your child—make it a rule that they eat what is prepared for the family. How can you get your children excited about what they are eating?  Let them participate!  Have little ones mix and stir and add ingredients or even taste test while older children cut, chop, and measure ingredients.

2. Ask their opinion. Offer kids a choice between two or three foods but avoid asking, “What would you like for dinner?”  For example, you can let your child decide between apples or oranges or broccoli or cauliflower.  When children participate in the planning and preparation of the meal they will be more likely to consume it.

3. Once the food is prepared, continue to build healthy eating habits by setting the example. Get excited about eating the foods you have prepared while you sit down together as a family for dinner.  Make dinner time fun family time.

4. Do not assume your child will not like something. Always give him or her a small amount of what you have prepared and encourage them to try it.   You can also make questionable foods enticing by cutting them into fun shapes or adding food coloring.  If your child does not like a certain food do not give up hope, but rather prepare it in a different way or disguise items such as vegetables in soups or smoothies.

5. Be careful not to let your child eat and drink an hour before meals as this will reduce their appetite. It is important to offer your child one or two nutritious snacks a day, just not close to meals times.

6. Build positive feelings about food. Do not make certain foods off limits.  It is acceptable to allow dessert once a week or one small serving of a “treat” per day, especially if your child has eaten well.  Never use treats as a way to punish or praise or your child.  Also, never encourage your children to clean their plates but rather have them eat until they are full.  This will encourage them to listen to their body’s hunger cues and avoid the habit of overeating.

7. Finally, do not delay! Start building healthy habits today!  The earlier your child implements healthy eating habits the more likely he or she will stick with these habits throughout their life.

Research Assistance Provided by Sarah Volling

It’s happened to the best of us at one time or another.  You decide to start a diet, or just to start eating healthier and being more active, and thoughts soon drift to how much you’re going to miss enjoying dessert after meals.  Not to worry – you don’t have to give it up!  It is absolutely possible to include desserts as part of a healthy lifestyle.

• Make the simple switches.  Traditional desserts have a lot of extra calories, fat and sugar added to them, but making a few simple substitutions can reduce these by quite a bit.   Try mashed bananas instead of oil, or whole-wheat flour instead of white flour.  Even Greek yogurt or canned pumpkin can be added to most dessert recipes!
• Find a way to include fruit.  Whether it’s apple slices baked with cinnamon atop frozen yogurt, roasted bananas with chopped nuts, or simply strawberries dipped in dark chocolate, fruit can always be part of a great dessert!  Make the focus on the fruit in the dessert, and you’ll end up eating less of the other high-calorie parts.

• Watch your portions. If you’re still stuck on your favorite desserts and refuse to give them up or make any recipe changes, you can still include them in your healthy diet.  The key is just to keep an eye on your portion sizes so that you don’t load up on too many calories at the end of your meal.  You can split restaurant desserts with family or friends, or even take half of it home to enjoy the next day!
• Swap milk chocolate for dark chocolate.  Let’s face it, we all love a nice chocolate dessert every now and again.  Why not make it the kind of chocolate known to have health benefits?  Dark chocolate is known to have antioxidant properties similar to that of red wine, while milk, white and other kinds of chocolate do not share this benefit.  As with all decadent treats, this doesn’t mean you can eat as much as you want – try to keep it in moderation – but if you’re going to eat chocolate, make sure it’s the dark variety!

How do you include desserts as part of your healthy lifestyles?  I’d love to hear your tips – leave me a comment below and fill me in!

Assistance provided by Megan Skinner

With the summer weather almost upon us, it’s time to get out the barbeque and invite friends and family over for backyard entertaining.  While a lot of the typical summer barbeque dishes are not-so-healthy, there’s lots of little tricks you can use to make them healthier.  The best part is that you still get to enjoy all of your favourites!  We’ll tackle the classic cheeseburger here:

1.  Instead of REGULAR BEEF, try to choose a LEANER PROTEIN.  This can mean choosing lean beef, turkey, chicken, pork, or even bison!  Take a closer look at the meat to see the fat content – sometimes ground turkey can be higher in fat than lean beef.

2.  Instead of KETCHUP, try FRESH SALSA.  While ketchup’s great tomato flavor works well on a burger, some commercial versions can be loaded with excess sugar or salt.  Tomorrow, check out my “Foodie Friday: Mangos” post for a delish fresh mango salsa recipe!

3.  Instead of MAYONNAISE, try SLICED HASS AVOCADO.  This way, you still get that creamy taste with an added dose of heart-healthy fats!

4.  Instead of FULL-FAT CHEESE, try REDUCED-FAT CHEESE.  This is another situation where you need to take a closer look at the labels – you can find cheese made with part-skim milk that’s lower in fat.  This saves you a few calories without sacrificing any of that cheesey taste you crave!

5.  Instead of a WHITE BUN, try a WHOLE-GRAIN BUN.  Be sure that the first ingredient is whole-grain to enjoy all of the benefits of added fiber and nutrients.  If you’re watching your calories, try an Arnold’s Sandwich Thin as your burger base – my family and I love them!

What about you?  Favorite burger topping?  How do you make your summer meals healthier?  I’d love to hear your tips!

Assistance provided by Megan Skinner

Grocery stores are great places to load up on nutrition superstars like fresh fruits and veggies, whole grains, and high-quality protein sources.  Unfortunately, it’s also very easy to pick up other, not-so-healthy items while you’re there too.  While shopping the perimeter is always a good rule to follow, there are lots of other little ways to make healthier choices in the grocery store!

1.  Look at what you have already and make a list.  Taking a quick inventory of what you’ve already got in the kitchen and pantry so you know exactly what kind of nutritious ingredients you need to come up with healthy meals!

2.  Eat a small snack before you leave.  We’ve all heard this one; shopping on an empty stomach makes you more likely to reach for anything and everything at the store.  Check out 5 Healthy & Tasty Movie Snacks for some quick ideas!

3.  Spend most of your shopping time in the produce section.  Try to fill up your cart or basket with mostly fruits and veggies, and then continue moving through the store after.  Stocking your cart with a variety of fruits and vegetables gives you lots of options for meal planning, and ensures you’re getting enough vitamins and minerals.

4.  Try one new fruit or vegetable each time you shop.  Instead of just breezing through and picking up the regular bananas, carrots, and celery stalks, look for something new that you can try.  Even better, make this a game for your kids – allowing them to choose a new vegetable means they may be more likely to actually try it come dinner time!

5.  In the dairy aisle, choose lower-fat organic dairy products.  Milk, cheeses, and Greek yogurt are all offered in lower fat options, and are still packed full of the calcium and vitamins that you desire.

6.  For yogurt in particular, try to choose Greek yogurt (a protein-packed yogurt!) or plain varieties without excess added sugars.  If you’re still looking for that little bit of sweetness, try topping it with fresh or frozen fruit or a drizzle of honey or maple syrup.

7.  In the meat aisle, look for leaner cuts of meat to cut down on saturated fat intake.  These options include chicken breast, pork tenderloin, salmon, or tilapia.  Add bursts of flavor with marinades – try making your own version to save on the salt and sugar found in most brands.

8.  In the breads section, be sure to read the ingredient list!  Don’t be fooled by claims of “multigrain” breads when they may be mostly refined flours.  Always choose whole grain for a fiber-packed powerhouse!

9.  Don’t be afraid of the aisles – although they are mostly full of processed, packaged items that you don’t need, there are still some great options hidden in there.  Inside the aisles is where you can find canned/dried beans for another protein source, as well as items like pasta sauce, salsas, and other whole grain options like quinoa and bulgur.

10.  Make an educated breakfast choice – the cereal aisle is full of sugary options, but there are also some great cereals, granolas, and oatmeal choices there too!  Focus on a breakfast that is low in sugar, high in fiber, and a good source of protein.

What is your best piece of grocery-store advice?  Is there one item that you have on your list every week that you just can’t live without?

Assistance provided by Megan Skinner

What comes to your mind when you think of oatmeal?  Is it an image of the plain porridge you used to have to scarf down as a child?  Or is it an image of a package of instant, just-add-water oatmeal?  Well, not to worry – oatmeal has come leaps and bounds from being the “boring breakfast” it used to be!  In addition to all the different flavor combinations you can add to it, there are also many health benefits associated with eating oatmeal.

1.  Fiber is Your [Weight Loss] Friend

Oats are full of filling fiber, and this fiber does wonders for keeping your appetite satisfied for long periods of time.  This high fiber content will keep you feeling full, so you’ll be less likely to reach for any junk food lying around.  Have a bowl of oatmeal for breakfast, and you’ll find you won’t be hungry for at least 2-3 hours!

2.  Cholesterol Control

The type of fiber found in oats is the soluble kind, and this travels around your body picking up extra cholesterol and getting rid of it so it never makes it to your bloodstream.  Adding oats to your meals can help to cut down on the “bad” cholesterol in your body, leaving your arteries clog-free!

3.  Energy Maintenance

The fiber from oats can also help to maintain energy levels by managing your blood sugar levels.  This means you won’t experience those highs and lows that you do after eating a meal or snack high in sugar.  To watch your sugar intake even further, try making oatmeal from scratch using old-fashioned oats instead of buying instant oatmeal packages (although they’re still good in a hurry!).

4.  Variety is the Spice of Life

This one’s a no-brainer – oatmeal is perhaps the most versatile breakfast out there, since there are endless amounts of combinations!  Try adding a tablespoon of your favorite nut butter and berry preserves for a fun PB & J version, toss in some canned pumpkin for an autumn-inspired bowl, or just load up on your favorites – granola, mini chocolate chips, dried cranberries, chopped almonds, whatever you like!

Recipe:  Almond-Banana Oats

Adding the banana to your oats is completely optional, but it does help to produce a creamier bowl.  That also goes for the milk – feel free to use water instead!  This will serve 2 healthy portions, or 3 mid-sized ones.

1 cup old-fashioned oats
1 cup water
1 cup milk (can be organic cow’s milk, almond, or hemp – they all work!)
1 banana, sliced (fresh or frozen)
1 tsp cinnamon
1 tsp ground flaxseeds
1 tbsp almond butter
1 tbsp chopped almonds

Bring oats, water, milk, banana and cinnamon to a boil in a saucepan over medium heat.  Stir rapidly for a minute or so to ensure the banana is fully mixed in.  Continue to cook for a few minutes until the oats reach your desired consistency.  Spoon into a bowl and top with the flaxseeds, almond butter and almonds.  Enjoy!

What’s your favorite oatmeal-topper?  What else do you use oats for as part of your breakfast – smoothies, pancakes, muffins?

By Mitzi with assistance from Megan Skinner