Food | How Big Is Your BUT? Blog - Dr. Susan Mitchell

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.

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October 27, 2011

Caffeine Keeps Perking with Good News

Do you get drink coffee everyday or get your caffeine thru other sources? Maybe a combination of both! You don’t want to miss this latest study…reported in the Archives of Internal Medicine, which looked at data from the famous Harvard Nurse’s Health Study.

The study found an association between caffeine and depression. The women who consumed two to three cups of caffeinated coffee per day were 15 percent less likely to develop depression compared to those who drank one cup. Women who drank at least four cups per day had a 20 percent lower risk of depression. This is potentially good news. According to an article on Huffingtonpost.com by Dr. Peeke, one in five American women may suffer from depression at some point in their lives.

Caffeine may also be a promising therapeutic tool for Parkinson’s disease. Plus caffeine does not appear to have the dehydration effect during a workout as once thought. In fact, caffeine may give you the boost you need to exercise a little longer.

An article in the journal, Exercise and Sports Sciences Review, found that moderate caffeine consumption (in this review, up to 500 milligrams per day) did not adversely affect exercise in terms of dehydration, assuming that adequate hydration and replacing lost fluids is a given during and after your workouts.

Speaking of workouts, The American College of Sports Medicine suggests that caffeine consumption increases physical performance during both short-term and endurance exercise. Caffeine releases glucose (our fuel source) into the blood stream, which can increase the amount of available fuel to the body.

So for the average person how much caffeine is safe? The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) suggests that 200-300 milligrams of caffeine per day is a fairly safe range for most people.

But if you’re pregnant, done miss this. Researchers with Kaiser Permanente in California, whose 2008 study was published in the American Journal of Obstetrics and Gynecology, analyzed information about caffeine consumption in over 1000 women early in their pregnancy.

Guess what they found out? Women who consume 200 milligrams or MORE of caffeine per day may double their risk of miscarriage. Picture 200 milligrams of caffeine as about 10-12 ounces of coffee or about 16-25 ounces of tea depending on the type (remember black tea has more caffeine than green tea). Different coffees and teas can vary quite a bit in their caffeine content.

Since there is no consensus on how much caffeine to consume during pregnancy, some doctors suggest switching to decaf or cutting caffeine from the diet at least during the first three or four months. Others suggest one cup a day and cut it off. The best bet is to discuss your personal health with your physician or health care provider and decide together the best course of action for you and your pregnancy.

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October 12, 2011

Quick Breakfasts When You Hit the Snooze Button

The other morning I wanted to stay in bed so I kept hitting the snooze button. Then I had to really hurry and make myself a quick breakfast. Without it, my energy level is that of a slug and my brain remains in neutral. Sound familiar?

But I get bored with the same cold cereal and fruit plus I want more protein to start my day.

Joining me on the podcast this week to talk about beating breakfast boredom when you’re in a hurry is my guest Regina Ragone, registered dietitian and Food Director at Family Circle magazine.

Regina has recently tasted new products from a company called Good Food Made Simple. They have frozen egg patties (think Egg McMuffin) that can be kept at work and quickly cooked in the microwave and served with a 100-calorie whole grain sandwich thin. Other products include microwavable oatmeal.

Or spread almond butter on your favorite whole grain bread, top with sliced apples and a swirl of honey. This is one of my favorite quick fixes in the fall when apples are in season.

Regina likes to perk up whole-grain cereal with almond milk or coconut milk. Although I like the flavor of both for a change, I prefer fat free milk for the eight grams of protein per cup as compared to the one gram found in either almond or coconut milk. Soymilk also has a similar protein content to milk.

What are some of your favorite healthy breakfast ideas?

Want to make pizza this weekend? We do most every weekend. It’s a fun way to get family and friends together. Try this Deep-dish veggie & pepperoni pizza for a different twist.

The holidays are quickly approaching. If you neeed a gift for someone who loves to cook, check out Family Circle’s new cookbook.

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September 29, 2011

A is for Apple and Attitude Which These Easy Recipes Bring to the Table

Do you live where the seasons change? I love Florida but miss the seasons in Tennessee where I grew up. Especially fall…the leaves as they display their vibrant orange, yellow and red colors, the bright orange of the pumpkins and all the apples.

Here’s a little trivia for you. Do you know how many varieties of apples are grown in the US? According to the website fruitsandveggiesmorematters, there are over 2500 varieties. I had no idea. Did you?

OrlandoSentinel.com recently posted a helpful article discussing many of the new apple varieties, their flavor profile and availability. The next time you grocery shop, look for some of the newer varieties with names like SweeTango, Zestar, Jazz and Pinata.

Apples work at any meal or snack. For breakfast try Baked French Toast Fritters with Apples and Bananas. Gala and Braeburn apples are both tasty choices but most any apple will work. This recipe is from Keep the Beat Recipes™: Deliciously Healthy Family Meals and comes out of the National Heart Lung and Blood Institute (NHLBI). You can download for free the PDF of this entire cookbook or choose individual recipes such as the fritters and print them.

Do you want a good everyday baked apple recipe? Try Oven-Baked Harvest Apples. The recipe is easy enough for everyday as it can be quickly prepared in the microwave but pretty enough with the dried cranberries and pecans for the holidays when you have more time to bake the apples. Try Gala, Granny Smith, or Jonagold varieties.

If you love chocolate and apples together, check out this recipe for Apple Chocolate Dips. Four ingredients: Granny Smith apples, lemon juice, semi-sweet chocolate and chopped pistachios.

If you’re wondering why the lemon juice, it keeps the apple slices from turning brown since only part of the slice is dipped in chocolate.

The recipe calls for melting the chocolate over a double boiler. But I melt the chocolate in the microwave on medium power about 20-30 seconds at a time and stir until the chocolate is melted. These will be very fun treats for after school, fall festivals, Halloween, or to wrap in cellophane as a festive gift.

Let me know if you try any of these recipes or if you have one to share, send it to me

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September 15, 2011

Crave Chocolate More Than Sex?

My daily treat is dark chocolate. Ok, so I never met a chocolate I don’t like. What about you? What’s your favorite? I’m always excited to hear nutrition news that reports on chocolate’s potential health benefits. A recent study published in the British Medical Journal was a systematic review of seven studies on chocolate specifically looking at the association between chocolate consumption and the risk of developing cardiometabolic disorders (think heart disease and stroke, diabetes and metabolic syndrome).

By the way, these studies did not differentiate between dark and milk chocolate. The results found that a higher level of chocolate consumption was associated with about a one third reduction in the risk for cardiovascular disease and a 29% reduction in stroke risk as compared to a lower chocolate intake.

What does this mean? Eating chocolate in reasonable amounts does not seem to be problematic but may in fact be helpful in reducing overall risk. What’s in the chocolate that has this effect? Or is it chocolate in combination with a healthy diet?

Another study in Chemistry Central Journal found that chocolate is a rich source of antioxidants (polyphenols and flavanols), just like wine, grape juice and most fruit. Do these antioxidants in chocolate, wine and fruit have a specific beneficial action in the human body versus the plant itself? This is the question that many researchers want to the answer to.

Research indicates that the flavanols (antioxidants) in cocoa may have heart health benefits that include improved blood flow, reduced blood pressure and lowered production of the lousy or LDL cholesterol. In addition to the flavanols found in cocoa, dark chocolate also contains other nutrients including iron, magnesium, potassium, phosphorus and fiber.

The caveat here is that the nutritional profile can be significantly hindered by the addition of less healthy ingredients such as too much sugar (most all chocolate will have some sugar to counteract the bitter pure cocoa flavor), trans fat or hydrogenated fat, butter oil, coconut or palm oil, or even milk fat.

So it’s up to you to be the label sleuth and look at the Nutrition Facts label and also closely read the ingredient list. The longer the ingredient list, the more likely it is that added items will take away from the cocoa’s potential health benefits.

Dark chocolate can be enjoyed without the guilt as long as you don’t forget that chocolate contain fat and calories so you must be prepared to burn off the calories so they don’t end up on your backside.

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September 8, 2011

Times are a Changin’ for School Lunches

When I was in school, we referred to the unknown meat items on our lunch tray as mystery meat. Did you? What other names do you recall? Remember when ketchup was considered a vegetable? School lunches have been blasted routinely over the years…sometimes fairly and sometimes not.

No wonder many of you Moms and Dads doubt if your child can get a decent, nutritious lunch at school. But times, they are changing and for the better when it comes to our school cafeterias.

Joining me this week on my podcast is Regina Ragone, registered dietitian and Food Director at Family Circle magazine. Many of you may not know that Regina is a former school lunch manager. She recently attended the Healthy Flavors, Healthy Kids Leadership Summit at the Culinary Institute of America in San Antonia and feels that we all need to be part of the solution when it comes to school lunches. Regina shared various specific ways that you can easily get involved:

1. Educate yourself about your school’s food-service program by checking the district’s or school’s website. For details about the federal National School Lunch Program, click on the Program Fact Sheet.

2. Visit healthykids.ciachef.edu/ for resources, interactive tools and doable advice for assisting your school in implementing positive changes in the lunchroom.

3. Emphasize activity along with food choices. Fuel Up to Play 60, fueluptoplay60.com, an in-school program sponsored by the National Dairy Council, encourages a one-two punch of good nutrition and at least 60 minutes of daily physical activity. Thanks to student ambassadors helping spread the word, this program reaches two-thirds of the schools in the U.S.

Each month Family Circle shares a recipe from their kitchen. Be sure and try this month’s recipe: Rainbow Chard and White Bean Casserole

*** Don’t forget: register to win a BBQ Roll-Up Tool Set ***

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August 25, 2011

Are Germs Lurking in Your Lunch?

Did you hear that a study from the University of Texas published in the journal Pediatrics tested over 700 lunches belonging to preschoolers and found that 98% of the perishable products such as meats, vegetables and dairy products were in the unsafe temperature zone or rather the zone for growing bacteria? This danger zone is from 40-140 degrees so room temperature falls in this range.

What does this mean? If you’re packing lunches and they remain at room temperature for over two hours the food may become a breeding ground for bacteria. It’s a must-do to include a couple of cold packs and freeze items such as grapes, juice packs or bottles of water that will thaw as the day wears on. All of these tricks matter when it comes to keeping food safe.

Let’s scrub up on food safety:

1. If your children or you take a packed lunch, first find out if there is an option to put the lunch in a refrigerator. If not, the best lunch box choice is one that’s insulated plus will hold several cold packs. Cold packs tucked around the perishable items sounds like overkill but it’s the safe way to go. Freezing items such as grapes and juice boxes also helps keep perishable items cold. What items do you freeze?

2. What about preventing food poisoning at home with produce you purchase for lunches? Wash fruit and veggies when you bring them home BEFORE they go in the refrigerator or fruit bowl. Why? Salmonella and other bacteria can be on the outside of your cantaloupe or kiwi and will contaminate the fruit when you bite or cut into it.

3. When you walk in your kitchen to make lunch for the kids or yourself or when you eat lunch at work for that matter, the first thing to do is wash your hands. You would think washing hands is a no-brainer but you’d be surprised how many people use their computer keyboard, cell phone, TV remote or other items known to be covered with bacteria and then touch food. This is a very easy way to cross contaminate or spread germs from one item to something else. Use a hand sanitizer if a sink isn’t available. No need to become germ phobic just be smart about what you do and you lower the risk that anyone gets sick.

As we’re getting ready for fall schedules, last weekend I made a batch of Banana, Date & Walnut Muffins and put them in the freezer. Some of my college roommates are coming for a visit and I want to have some breakfast and snack muffins on hand. The muffins are naturally sweet from the dates and bananas and make a nice lunch box treat.

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August 10, 2011

Got Lunch? It’s Back to School Time

It’s back to school time, which means daily lunch duty. My girlfriend Petra is taking her two young girls to choose lunch boxes and buying small sizes in bulk of items such as energy bars, raisins, yogurt, cheese sticks…foods she includes in their lunch almost daily. This saves her time, money and lowers her stress level.

This week on my podcast, Regina Ragone, registered dietitian and Food Director at Family Circle magazine brainstorms with me on ideas for lunch duty. And… don’t forget you can now find our podcasts at familycircle.com, keyword ‘podcast’.

Regina’s first piece of advice: getting the kids involved significantly ups the odds that they’ll eat what you send. Brainstorm some options together before school starts.

I agree…starting with input on the lunchbox, whether you shop online or in a store, let your children have a say. But remember Mom and Dad select a lunch box with room for food plus a drink container and cold packs.

Some lunch boxes have a built in option for the cold pack. You can find cool lunch boxes everywhere from big box stores to your grocery, Office Depot, Sports Authority, Target and endless places online.

Regina suggests PlanetBox for an eco-friendly way to pack a variety of healthy bites and says that older kids will like the Go Green Bento Lunchbox or Easy Lunchboxes.

For quick prep, sandwiches are a given. Choose a whole-grain bread, which helps keep blood sugar remain stable throughout the afternoon. Try whole-wheat wraps or bagels to mix things up. Multigrain or whole-corn tortillas are also fun options (we like LaTortilla Factory) as are the popular whole-wheat sandwich rounds/thins. Have you seen the Pepperidge Farm whole-wheat sandwich bread shaped like goldfish? Kids love these. Watch for a sale, buy a couple of packs and freeze them. They will keep in the freezer up to about 3 months.

Also on Regina’s list is Aladdin’s Collapsible Salad Set which comes with individual containers, so it’s like a salad bar to go. Build a health salad with a base of greens and add toppings like nuts, tofu, beans and cheese. Leftovers plus salads prepped ahead on the weekend come in handy…especially pasta, tuna, chicken or egg salads, all of which are good salad toppers. I like to include fresh or dried fruit too.

Be sure to include a lean protein source, which will help keep your child feeling full and focused. Look for processed deli meats that are lower in sodium and have no nitrites added from companies like Applegate, Wellshire Farms, Dietz & Watson, and Boar’s Heads.

I keep baskets in my pantry filled with healthy selections including whole-grain cereal bars or nut bars, dried fruit such as cherries or blueberries, nuts, whole-grain crackers, peanut or almond butter, and pop-top cans or pouches of tuna. Every week I refill the fridge with cups of Greek yogurt, string-cheese, cut up fresh fruit and small pieces of whole fruit such as plums, pears, and apples….I buy what’s in season…says me time during the week and money on my grocery bill.

For a new spin on whole grains, try this month’s recipe for Wheat Berry Salad.

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

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August 3, 2011

Focus on These Foods to Help Protect Your Eyes

August 3, 2011

Did you know that age-related macular degeneration, aka AMD, is the leading cause of vision loss as you get older? Do you have friends or family members who are losing their vision?

Perhaps they’ve been diagnosed with AMD, which affects the central vision and results in significant vision loss or even blindness. Spots, referred to as blind spots, cloud this central vision making it very difficult to see faces clearly, read and drive. And don’t miss this. If you have a family history of AMD, are female or white…all three increase your risk.

What if you can add certain foods to your diet NOW to help prevent AMD down the road? Data from the Age-Related Eye Disease Study (known as AREDS) reported in the May 2009 issue of the journal Ophthalmology found that participants whose diets were high in certain nutrients including vitamin E and C, zinc, lutein, zeaxanthin, and omega-3 fats had the lowest risks of age-related macular degeneration.

Other studies suggest that a diet consisting of more low-glycemic foods (vegetables, fruits, beans, lentils and whole grains as examples) and less high glycemic foods such as candy, desserts, and sweetened drinks results in a lower risk for AMD.

In case you’re wondering how refined or processed foods, which are typically high on the glycemic index affect vision, here is what scientists currently believe. High-GI foods cause a rapid increase and decline in blood glucose levels as opposed to low-GI foods that raise blood glucose more slowly.

The rapid rise in blood glucose may damage the macula or part of the retina, which provides detailed central vision. The good news is that the certain nutrients just mentioned above seem to help protect your eyes from AMD.

Consider making these foods a staple in your diet.

Citrus fruits, kiwi, berries, potatoes, tomatoes: Vitamin C
Nuts (walnuts have fats that convert to omega-3s in the body): Zinc, Vitamin E and healthy fats
Red meat, poultry, beans, nuts, seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products: zinc
Dark green leafy veggies such as broccoli, spinach, kale plus yellow foods such as corn and egg yolks: carotenoids: lutein
and zeaxanthin.
Cold-water fish like salmon or canned tuna: omega-3 fats

For more information on eye health, check out the National Eye Institute http://www.nei.nih.gov/health/maculardegen/index.asp.

The good news is that all the foods mentioned above are not only beneficial for eye health but for your total body health.

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July 28, 2011

Will Petite-Portions Mini-size You and Me?

Dessert shooters, dainty desserts, personal size, mini size, snack-sized… the popularity of small-sized items is soaring while their size is shrinking. Most of you tell me that you’ve become quite calorie and portion conscious. Regulations continue to evolve regarding the posting of nutrition information. The potentially shocking statistics along with a depressed economy are driving restaurants to hold on to their profits by downsizing portions yet with a premium price.

What products can you think of that are now mini-sized? Coke has the 90-calorie mini can. According to a Bloomberg report Dairy Queen has the 6-7 ounce mini Blizzard, Starbucks has bite-sized cupcakes and whoppie pies and others are joining the mini-size me marketing trend. One of the pioneers in personal-sized desserts is Seasons 52, a chain based here in Orlando where the Mini Indulgences are very popular.

Starbucks has also rolled out their Bistro Boxes that contain small meals with a calorie cap of about 500. These items mentioned are just the tip of the iceberg as most every restaurant and even grocery stores wants to claim a part of this trend. What do you think of this mini-size trend? Can petite sized desserts affect a super sized American population and turn us into a mini-sized you and me? What do you think? Does it make it easier to monitor portions or do you find it insulting that that food companies and restaurants have to dictate what portion sizes look like?

Maybe you don’t have an interest in food and nutrition like I do and small-sized portions help you by providing needed portion control. How do you feel about the cost? One of my friends said that she routinely orders kids’ sizes for the portions are smaller and the cost is less. Some of my colleagues feel these mini-sizes are a way to make money by charging a premium price for a tiny bit of food. Do you agree?

I have mixed feelings…like a pancake I flip back and forth. On one side, I travel a lot and find that when I’m tired, I tend to eat what is there in front of me. Mini-sized meals are a great option to help me watch my intake of everything: calories, fat, sodium, etc. But then I get frustrated that we need mini-sizes at all. If portions weren’t so obscene to begin with, why would we need a mini-size?

However, I’m a Southern girl and I love dessert. These dainty desserts let me indulge without feeling a roll around my middle the next morning and I really like that. Yet, I know that just like diets, one size does not fit all bodies. Am I insulted that restaurants are dictating these smaller portions? No, because I’m a realist and know that many of you are not into food as I am…as my husband reminds me. But hey, I want to think everyone is and if you weren’t asking for them, restaurants would not be offering these smaller items.

Regardless, the mini-size trend is here to stay and offers another option that I see as a positive step in somewhat redefining portion size.

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

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