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November 18, 2011

Superfoods to Reduce Your Diabetes Risk


Does diabetes run in your family? Has your blood glucose (aka blood sugar) been a little elevated? According to the National Diabetes Information Clearinghouse (NDIC), approximately 35% of adults 20 and older, and 50% of adults 65 and older have pre-diabetes.

Have you heard the term pre-diabetes? It’s used to describe above-normal blood sugar levels that are not quite elevated enough to be diagnosed as diabetes. Here’s the kicker: unless lifestyle changes are made such as weight loss, tweaks to the diet and more exercise, pre-diabetes typically progresses to diabetes.

But I like to focus on the good news. If you are pre-diabetic or diabetes runs in your family, you can take control now and help prevent diabetes. If you have diabetes, smart habits can reduce your blood sugar level enough that you may need less medication or none at all.

Joining me on the podcast this week to bust some diabetes myths and talk superfoods is my guest Regina Ragone, registered dietitian and Food Director at Family Circle magazine.

One of the most common diabetes myths is that eating too much sugar causes diabetes. You my eat very little sugar or few sweets and still develop diabetes. Weigh gain plays a big role in diabetes and it doesn’t matter what foods you eat or drink to put on the pounds.

Diabetes Superfoods to Add to Your Diet:

Leafy greens

Nuts

Herbs and spices: particularly cinnamon, oregano and turmeric

High Fiber Foods: Susan: such as whole wheat bread, brown rice, beans, lentils, oatmeal

New research is looking at both regular consumption of caffeinated coffee and a normal blood level of vitamin D as potentially protective against diabetes.

Be sure and try this month’s Family Circle recipe: turkey scaloppine with tarragon-mushroom sauce  at the WDBO.com/healthcenter.

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


February 16, 2011

Seven All-Star Foods to Try in 2011

Have you heard blueberries or pomegranate referred to as a superfruit? I’ve seen claims on packages saying the item, typically a fruit, contains the highest level of antioxidants as compared to all other fruits. Is this a big deal?

Here’s what you need to know. One measure of the level of antioxidants is the ORAC score, which stands for Oxygen Radical Absorbance Capacity. If you look at the ORAC scores, you would notice that many fruits, vegetables and spices are very close in their antioxidant content and thus score. That’s why it’s very hard to make a claim that one fruit is superior to another when the ORAC scores are so close.

The term ‘variety’ is smart when it comes to the food you eat. Because fruits, vegetables and spices have a variety of phytonutrients or plant antioxidants, when you mix it up or consume a variety of foods, you’re getting the benefit of a broad spectrum of nutrients.

Don’t miss this. A major reason that food surpasses individual supplements is that the antioxidants in food work together synergistically for the body’s good such as the players on a basketball team.

Seven All-Star Foods to add to your diet instead of take away.

1. Pistachios: only nut with significant amounts of the phytonutrients lutein/zeaxanthin which are good for your eyes; 30 pistachios = 100 calories; also a source of B6, copper, and potassium.

I make a quick salad with greens, fresh sections of oranges and grapefruits and top with pistachios, a little lemon olive oil and balsamic vinegar.

2. Pumpkin: yes, I’m talking about canned pumpkin. Keep in the pantry as a staple.  A source of beta-carotene and fiber, use pumpkin to make breakfast muffins and breads. I use pumpkin in smoothies with low fat vanilla frozen yogurt and cinnamon.

3. Kiwifruit: loaded with vitamin C and potassium; yes the little black seeds are totally edible.

4. Avocado: source of vitamin E, fiber and healthier monounsaturated fat. Use in place of salad dressing or mayo on a sandwich…very creamy.

5-6. Spices, Cinnamon and oregano: surprisingly high in antioxidants. Add cinnamon, which contains the mineral manganese to oatmeal and bread/muffin batters. Sprinkle on coffee or hot chocolate. Try oregano on pizza and in lasagna and manicotti.

7. Canned tomatoes: source of the phytonutrients lycopene, vitamin C and potassium; cooked tomatoes release their lycopene for enhanced absorption in the body.

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


April 21, 2010

Easy Snacks and Meals to Fuel Fitness

Easy Snacks and Meals to Fuel Fitness

To fuel up for fitness, here are a couple of my favorite (and easy) breakfast/snack ideas courtesy of Family Circle magazine:

  • careamelChocolate-Peanut Butter Oatmeal
    ½ cup rolled or quick oats made with 1 cup fat-free milk
    1 tablespoon creamy natural peanut butter
    2 teaspoons mini semi-sweet chocolate chips

I’m a self-proclaimed chocoholic so even this small amount of chocolate chips satisfies me.

  • Apple & Nut Butter (snack)
    1 medium apple, sliced and spread with two tablespoons almond butter 
    My breakfast version    : I spread almond butter on whole grain toast, followed by the apple slices and a drizzle of honey. If you haven’t tried almond butter, it’s worth the extra expense as an alternative to peanut butter.

Try this 20-minute recipe from the Family Circle kitchens: Red snapper with gazpacho salsa

I hope spring is all around you…the weather is warming up, the birds are singing, and flowers are starting to bloom. I’m ready to take my workout…outdoors. How about you? I am a walker, especially on the weekends when I have more time to be outside.

For those of you who have listened to my podcast for a while, you know that Family Circle along with the American Heart Association sponsor the annual Start! Walking Challenge. You can find out more at familycircle.com/walk2010 or in the May issue. This month the focus is on walking and eating to lower cholesterol. You’ll find a very helpful mix-and-match meal plan.

familycircle_may10_120_o.jpg Margit Ragland, Health Director at Family Circle joins me on the podcast this week to talk about the Walking Challenge with a focus on cutting your cholesterol level in three ways:

  1. Keeping a cap on saturated fat that can raise your total and lousy LDL cholesterol levels while it shrinks your good cholesterol…HDL.
  2. Focusing on fiber, a nutrient that works like a sponge to help rid your body of cholesterol.
  3. Loading up on superstar foods that conquer cholesterol-like oats, nuts, beans, fish, soy, and even dark chocolate.

Listen to this week’s podcast


November 4, 2009

Holiday Parties: Tricks to Indulge Guilt-Free

nice displayIt’s almost that time….the ‘holiday eat fest’ is about to begin. You know what I mean…food, parties, buffets, and more food from Thanksgiving thru the ringing in of the New Year. And with the Super Bowl, you could extend the eat fest right on thru January. My goal every year is to enjoy the celebrations but come out on the other end without additional pounds on my thighs or around my middle. Are you with me? So how do you navigate the social scene and still enjoy yourself without all the guilt? Let’s talk tricks that work…food tricks that turn the tables so you call the shots.

  1. Pre-party prep: eat a lean protein, high fiber snack such as ½ a turkey sandwich on whole wheat bread with mustard or a small handful of nuts and piece of fruit before you go. Why? The snack will curb cravings and hunger so you are more in control of what and how much you eat.
  2. Check out the eye candy: I call all the tempting food ‘eye candy’ since you eat with your eyes first. Instead of eating your way through all the offerings, take a look at the food spread and decide which items you really want to try.
  3. Alternate drinks: if you consume alcohol, alternate with sparkling water. Not only do you cut calories significantly but the more alcohol you drink, typically the more you eat of everything.

The November 29th issue of Family Circle magazine has specific suggestions to indulge guilt-free. My regular guest, Margit Ragland, senior editor at Family Circle joins me on my podcast this week.

Margit shared a number of easy tricks including:

Instead of: Three pigs in blanket
Reach for: Four steamed shrimp with cocktail sauce
Calories Saved: 240

Instead of: Martini
Try: Champagne or White Wine Spritzer (1/2 wine, half seltzer)
A large martini can pack as much as three shots of alcohol and as many as 300 calories.
Calories Saved: 200

Instead of: One frosted and decorated sugar cookie
Try: One lightly decorated gingerbread man cookie, calories saved: 90

Speaking of gingerbread men have you started your holiday baking? Check out the recipe from Family Circle for gingerbread men posted at the WDBO.com Nutrition & Health Center. Most every year I make gingerbread men and am anxious to give this recipe a try.


May 13, 2009

Munch on This: Four Ways to Eat More and Weigh Less

eat-moreHow does eating more and weighing less sound to you? I like the idea because I like to eat. Here’s how it works. The latest nutrition science on weight loss suggests two points to remember:

  1. Choose foods that are low in calorie or what’s also referred to as low energy dense foods. They are low in calorie but high in either fiber or water or both. You feel full longer on less calories.
  2. Include lean protein at every meal and snack if possible. Protein is also known for helping you to feel full for a longer period of time or what is referred to as satiety.

I chatted with Family Circle Senior Health Editor Margit Ragland about this concept and here are four easy food swaps to try. Notice that all four swaps include high fiber foods and lean protein except the popcorn snack which you could sprinkle with parmesan cheese for a protein boost.

Breakfast:

Instead of: 2 slices of white toast with 1 tbsp of butter

Fill up with: 1 cup of non-fat or low-fat yogurt with ½ cup of blueberries and ½ cup pineapple

Lunch:

Instead of: A turkey sandwich on a roll with lettuce, tomato and mustard

Fill up with: A turkey burger or a turkey sandwich on a whole wheat bun with lettuce, tomato and 1 tsp ketchup or mustard

Dinner:

Instead of: Spaghetti with marinara sauce

Fill up with: Filet of sole in a lemon pepper seasoning with asparagus and a baked sweet potato OR add lean meatballs to the spaghetti and try the whole grain spaghetti

Snack:

Instead of: 4 ounces of honey wheat pretzels

Fill up with: 5 cups of low-fat microwave popcorn (sprinkle with parmesan cheese to add protein if desired)

Looking for a summer pizza to do on the grill? Check out the Grilled Mango BBQ Pizza just posted on our recipe page. It’s quick and delicious.

Listen to this week’s podcast


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