THIS vs. THAT

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Making healthy choices can be a challenge. Here are just a few facts on foods that may taste better, but not be the best choice.
 
 
Grilled vs. Fried Chicken
Roasted or grilled chicken is a better choice than fried or breaded chicken because it is lower in calories and fat.
 
Wheat vs. White Pasta
Whole wheat pasta, like whole wheat bread, has soluble fiber, which may help lower cholesterol. There is a possibility it may help you stay full longer.
Sweet vs. White Potatoes
Sweet potatoes are a better nutritional choice than white potatoes because they have a lower glycemic index, which means the effect on blood sugar is slower. Sweet potatoes also contain beta-carotene and Vitamin A.
Posted by: SSG

Importance of Family Meals with Adolescents

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Did you know that family meals have a great impact on your children becoming overweight? When families have dinner together at home, they tend to eat more fruits and vegetables. When younger kids eat healthy dinners with their families, they are less likely to become overweight. By practicing dining at home with fresh cooked meals at the dinner table, the child will most likely start making better healthy choices as they become older. If a parent is constantly buying fast food for their child, they will only demand fast food over time.
Two cross-sectional, direct observational studies examining interpersonal dynamics at family meals with overweight children found that families with an obese child had difficulties with interpersonal dynamics during the family meal time, such as managing family members emotions, interpersonal involvement, parental discipline, and role division during family meals as compared to family with non-overweight children.
Here are some key points to induce great family dinners:
  • Make it enjoyable. Leave the serious discussions for another time. Family meals are for nourishment, comfort, and support.
  • Use the crock pot. Put everything together before leaving for work in the morning. You’ll come home to the delicious smell of a cooked meal.
  • Avoid portion distortion. Keep serving sizes under control, whether you’re at home or eating out.
  • Get the family involved. Let kids help prepare meals and set the table.
  • Keep it simple. Family meals don’t have to be elaborate. Work salads and vegetables into meals. Focus on familiar favorites!

 

Posted by: SSG

Sources: http://www.ncbi.nlm.nih.gov/pubmed/23567247
http://www.webmd.com/a-to-z-guides/features/family-dinners-are-important

Bulimia Nervosa

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Bulimia nervosa is a frequent and routine pattern of behavior which involves binging on a large amount of food in a short time period followed by purging via vomiting or laxatives. Individuals will generally binge on what ever food is available, it does not need to be something particularly good or enticing. They may make a special trip to the store to purchase binge foods which can makes this disorder very costly.

Discussions of binge episodes in my office include 8-12 bagels with cream cheese, bags of cooked frozen vegetables, 6-8 donuts, large bags of chips with salsa, entire box of girl scout cookies (this is obviously seasonal) several slices of bread and butter or excessive amounts of grahm crackers or saltines. This food is consumed with no connection to hunger or fullness — it is all about the emotions and feelings of the moment.

Signs of binging and purging:

  •  disappearance of large amounts of food in short time periods, evidence of food/candy wrappers or empty containers of food..
  • Frequent trips to the bathroom immediately following meals,
  •  odor of vomitting or frequently brushing teeth to disguise the odor of vomitting ,use of breath mints,
  • purging may take place in trash bags kept in their car,stop by public restrooms or purge in the bushes outside a home.
  •  You may also notice swelling of the teeth or jaw area due to frequent vomiting.
  • Purging may be in the form of laxative abuse, or excessive exercise which are also methods to rid the body of calories.

Bulimia nervosa can be extremely harmful to your entire body. Your digestive tract will be negatively impacted from excessive food intake and recurrent purging in short time periods. Muscle spasms, esophogeal tears, abdominal bloating, cardiac arrhymthmia, kidney damage, frequent dental problems, increased cavities, loss of tooth enamel will be common.

The new DSM-V diagnostic criteria for bulimia nervosa indicates the binge eating and compensatory purging behaviors both occur on average, at least once per week for 3 months

If your binge purge behavior continues for months and months you may eventually discover your food comes up naturally and it is difficult to keep anything down. I have seen this in my practice and it is an extremely dangerous situation. Following months and years of binging/purging anything the patient tries to consume be it water, gatorade, cereal bars, chicken, fruit, vegetable all come back up within a few minutes of eating. This is very scary and frightening for the eating disorder patient to realize what they have done to their body functioning.

The first time you decide to experiment with purging following food intake — call and get help immediately. Do not let this behavior grow into a torrential monster which can consume and devour your life! cb

Summer Snow Cone!

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Mango Strawberry Snow Cones
Prep Time: 10 mins
Yield: 4 servings
 Ingredients:
Ice
2 mangoes, peeled and chopped
1 pint strawberries, hulled and sliced
1 lime juiced, plus wedges for garnish
Directions:
Fill a food processor with ice. Process until the ice is very fine, like snow. Add the mangoes and strawberries and pulse to blend. Pile the crushed ice into dessert glasses or dishes and squeeze over the lime juice. Garnish with lime wedges; serve immediately.

Posted by: SSG 

Source:http://www.foodnetwork.com/recipes/tyler-florence/mango-strawberry-snow-cones-recipe/index.html

Long-Term Effects of Protein Shakes

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Protein drinks are being advertised as a way to boost fitness, and that marketing targets everyone from body builders to teenagers. According to a new study, over-consuming some of those products could be dangerous, and may cause health problems over time. The investigation found some contain things like arsenic, cadmium, and lead. Experts say too much protein can lead to:

  • Dehydration
  • Digestive problems
  • Increase your risk for osteoporosis
  • For some people, cause kidney problems.
Consumer Reports says three products were of particular concern. Consuming three servings a day could result in exposure to arsenic, cadmium or lead that exceed proposed limits for contaminants:
     • Eas Myoplex (Arsenic, Cadmium)
     • Muscle Milk-Chocolate (Cadmium, Lead)
     • Muscle Milk-Vanilla Creme (Lead)
Urvashi Rangan, Consumer Reports, said, “What we’re concerned about here is the chronic low level exposure of a heavy metal. And what people should know, is that heavy metals, once they come into our bodies, once they’re metabolized, they tend to stay there for a long period of time.”
There other ways to get protein at a cheaper price, such as:
• Half a chicken breast (27 grams of protein, 62   cents per serving) 
 • Three glasses of milk (23 grams of protein, 60 cents per serving)
• Three scrambled eggs (20 grams of protein, 46 cents per serving)

 

 Posted by: SSG
Source: http://www.cbsnews.com/2100-500202_162-6537686.html

Immune-Boosting Nutrition!

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Maintaining good nutrition is essential to a strong immune system. This will offer protection from seasonal illnesses, health problems, such as arthritis, allergies, abnormal cell development, and cancers.  
Protein is part of the body’s defense mechanism. Include protein into your diet, such as,  seafood, lean meat, poultry and eggs.
Vitamin A will help regulate the immune system and protect you from infections by keeping skin and tissues in your mouth, stomach, intestines and respiratory system healthy. Foods that provide Vitamin are sweet potatoes, carrots, kale, spinach, and many more.
Vitamin C protects you from infection by stimulating the formation of antibodies and boosting immunity. Vitamin C foods include, citrus fruits like oranges, grapefruit and tangerines, or red bell pepper, papaya, strawberries, tomato juice or foods fortified with vitamin C, such as some cereals.
Vitamin E works as an antioxidant, neutralizes free radicals and may improve immune function. Include vitamin E in your diet with fortified cereals, sunflower seeds, almonds, and many others. 
 Posted by: SSG
Source: http://www.eatright.org/Public/content.aspx?id=6442475026

Anti-Inflammatory Foods

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 Maintaining a diet high in anti-inflammatory foods can ease the adverse reactions to medications, but it also adds a healthy and tasty mix of foods into your meals. These foods also supply us with essential vitamins and minerals that help boost our immune system.
 
Turmeric:This powerful Asian spice contains a natural anti-inflammatory compound, curcumin, which is often found in curry blends. It is said to have the same effect as over-the counter pain relievers (but without their side effects).
Green Tea:Like produce, this tea contains anti-inflammatory flavonoids that may even help reduce the risks of certain cancers.
Sweet Potato:A great source of complex carbs, fiber, beta-carotene, manganese and vitamin B6 and C, these potatoes actually help heal inflammation in the body.
Blueberries:Blueberries not only reduce inflammation, but they can protect the brain from aging and prevent diseases, such as cancer and dementia. Aim for organic berries, as pesticides are hard to wash away due to their size.
These are just a few of the anti- inflammatory foods!

 

Posted by: SSG

Source: http://www.huffingtonpost.com/organic-authoritycom/healthy-foods_b_1962244.html

The DASH Diet

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DASH: which stands for Dietary Approaches to Stop Hypertension was a study of the effect of different dietary patterns on reducing high blood pressure. Researchers found that volunteers who followed the DASH diet had significantly lower blood pressure after just a few weeks.
Here are some tips to get you started on the DASH diet:
  • Add a serving of vegetables at lunch and at dinner.
  • Add a serving of fruit to your meals or as a snack. Canned and dried fruits are easy to use.
  • Use only half your typical serving of butter, margarine, or salad dressing, and use low-fat or fat-free condiments.
  • Drink low-fat or skim dairy products any time you would normally use full fat or cream.
  • Limit meat to 6 ounces a day. Try eating some vegetarian meals.
  • Add more vegetables and dry beans to your diet.
  • Instead of typical snacks (chips, etc.), eat unsalted pretzels or nuts, raisins, low-fat and fat-free yogurt, frozen yogurt, unsalted plain popcorn with no butter, and raw vegetables.
  • Read food labels carefully to choose products that are lower in sodium.
  • Eating more fruits, vegetables, and low-fat dairy foods
  • Cutting back on foods that are high in saturated fat, cholesterol, and trans fats
  • Eating more whole grain products, fish, poultry, and nuts
  • Eating less red meat (especially processed meats) and sweets
  • Eating foods that are rich in magnesium, potassium, and calcium
Interested staying on the DASH diet? Here are some suggested serving amounts for the diet.
  • Grains: 7-8 daily servings
  • Vegetables: 4-5 daily servings
  • Fruits: 4-5 daily servings
  • Low-fat or fat-free dairy products: 2-3 daily servings
  • Meat, poultry, and fish: 2 or less daily servings
  • Nuts, seeds, and dry beans: 4-5 servings per week
  • Fats and oils: 2-3 daily servings
  • Sweets: try to limit to less than 5 servings per week
Reduce your blood pressure starting today! 
Posted by: SSG
Source:http://www.webmd.com/hypertension-high-blood-pressure/guide/dash-diet

Appreciate Your Mom This Mothers Day!

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We all know our mothers do so much for us, so let’s do something special for them.
Here are a few ideas to give your mother the special gift she deserves..
  • Dark chocolate: Which contains antioxidants, dark chocolate can mop up the damaging free radicals known to play a role in heart disease and other illnesses. Just make sure you choose types with less sugar and fewer calories. This is a great way to satisfy her sweet tooth and benefit her heart!
  • Make a light meal from your favorite healthy cookbook and leave the book behind for her to try out later. She may also appreciate some skinny-kitchen gadgets, like a steam basket, grill pan, or oil mister.
  • A visit with a Dietitian and follow it with a healthy meal. Mother’s Day is a great reason to get your mom to see a Dietitian. A Dietitian can really tailor their advice to whatever issues your  mom may be having with her diet.
  • Adequate sleep is linked to a lower risk of type 2 diabetes, as well as other health conditions. Buy your mom satin sheets, a new mattress, a mattress cover, or a luxurious pillow to encourage better sleep.

 

 Appreciate your mother, they deserve it!
Posted by: SSG
Source: http://www.health.com/health/gallery/0,,20485122_7,00.html

 

Improve Your Smile!

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 Do you ever wonder what foods can help or hurt your teeth? Who doesn’t want a brighter and healthier smile? Other than brushing your teeth with fluoride toothpaste, foods can have a big impact on your teeth and gums.
Here are some nutritional tips to keep your teeth and gums healthy:
·      A balanced diet of fruits, vegetables, lean protein, low-fat dairy products and whole grains provide essential nutrients for optimum oral health as well as overall health.
·      Calcium-rich foods, such as low-fat or fat-free milk, yogurt and cheese; fortified soy drinks and tofu; canned salmon; almonds; and dark green leafy vegetables help promote strong teeth and as bones.
·      Phosphorus, found in eggs, fish, lean meat and dairy products, is good for strong teeth.
·      Vitamin C promotes gum health, so eat plenty of citrus fruits, tomatoes, peppers, broccoli, potatoes and spinach.
*Remember to brush after snacking to keep away cavities!
*If you can’t brush, rinse your mouth with water to get rid of food particles.
Posted by: SSG
 
 
Source: http://www.eatright.org/Public/content.aspx?id=6442476310