October 27, 2011
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.
Want more? Listen to this week’s podcast below.
Listen to this week’s podcast
August 10, 2011
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.
Listen to this week’s podcast
July 21, 2011
July 20, 2011
It’s so hot here in Florida that I want to use my herbs before the summer heat bakes them. I have a bumper crop of basil so decided to make fresh pesto to use on pizza instead of traditional tomato sauce.
Martha Stewart has a simple recipe that I like and have adapted in different ways based on the nuts and cheeses that I have on hand. Typically I also use more basil and less olive oil.
Basically pesto is a finely blended combination of pine nuts, fresh basil leaves, Parmesan and/or Romano cheeses, garlic and good quality olive oil. The word pesto means ‘pounded’ or ‘crushed’.
All of the ingredients except the olive oil go into the food processor, which you process until finely chopped. The oil is then slowly poured thru the food tube with the processor running to blend the oil with the other ingredients. That’s it.
I have used walnuts and pistachios or a mixture of both in place of pine nuts, which produces a robust and flavorful pesto.
Toast your nuts of choice for more intense flavor. This is easy to do. Just place them in a skillet on the stove over medium heat for 2-3 minutes. Keep an eye on them so they don’t burn and be sure to stir or toss a few times. If you want to toast nuts in the micro or the oven, check out these tips from The University of Nebraska.
Basil is one of the easy-to-grow herbs and production overflows in the summer. Give basil morning sun, afternoon shade, and don’t let it dry out. I grow basil in a pot so it’s easy to move around to shady spots.
If you don’t want to grow your own, look for fresh cut basil at farmers’ markets and in the grocery most of the year. The leaves should be bright green and not wilting. Place the stems in water and top with a plastic bag or wrap basil in paper towel and put in a plastic bag. Either way, keep basil in the fridge and it will last about a week.
Once you make fresh pesto, it keeps for about 4-5 days so plan to use it in several ways. You can press plastic wrap on the top of the pesto to help retain the beautiful green color and then store it in the fridge.
Use the basil pesto as the base for your pizza…it’s fabulous. But also toss it with pasta and roasted veggies. I roast purple onion, yellow squash and grape tomatoes while I cook whole grain pasta and then toss both with the basil pesto. Delicious and so easy! What’s your favorite way to use pesto?
Want more on pesto? Listen to this week’s podcast below.
Listen to this week’s podcast
July 13, 2011
July 13, 2011
So you’re trying to eat more fresh foods that are less processed. You’re preparing some meals ahead or making meals that do double duty. But on some days even make-ahead meals never happen. What to do?
This week on my podcast, Regina Ragone, registered dietitian and Food Director at Family Circle magazine joins me as we share some of our favorite quick-fix items that don’t sacrifice on taste or nutrition. We’re not spokespersons for these products, we just like them.
And… don’t forget you can now find our podcasts at familycircle.com, keyword ‘podcast’.
1. Rustic Crust’s Great Grain Pizza Crust ($3) and Old World Pizza Sauce (3 packs/$4), you can get dinner on the table in less than half an hour (often faster than pizza delivery!).
Regina suggests topping the pizza with your favorite low-fat cheese blend and then piling on plenty of veggies. Make an extra pizza for leftovers…it’s good hot or cold.
2. Brush some ColavitaBalsamic Glaze ($7.50) on chicken breasts or pork chops during the last minute of cooking for a sweet, caramelized coating. Or step up steamed vegetables with a light drizzle of Lucini’s Robust Garlic-Infused Extra-Virgin Olive Oil ($16).
Also toss the garlic infused oil with potatoes. I use a lemon-infused on my salads regularly along with balsamic vinegar.
3. Enjoy one of the newest better-for-you frozen microwave dinners. Regina says that time and again their staff turns to Kashi’s Frozen Entrees ($4). Their current top three are Lemongrass Coconut Chicken, Mayan Harvest Bake and Chicken Florentine. Each meal boasts Kashi’s famous 7 whole-grain pilaf plus fresh vegetables, for a great-tasting, high-fiber, low-fat meal.
Watch for sales and put a few extra in your freezer. When you’re schedule changes at the last minute, which often happens, you’re prepared.
4. Having an ice cream craving? Try Arctic Zero a frozen treat made from whey protein that’s like eating a frozen protein shake with only 150 calorie per pint…yes, I said pint. ($4.49-4.99)
This is the perfect option if you have family members or friends who are diabetic, follow a gluten-free diet or you just want a frozen ice cream-like treat that’s creamy but without all the fat and calories. My current favorites are Maple Vanilla and Cookie & Cream.
5. Looking for meatless options? Dr. Praeger’s burgers contain no fillers or egg products—just fresh vegetables. Regina loves the California, Bombay, Tex Mex and Italian Veggie Burgers (4/$5), stacked high with lettuce and tomatoes on a whole-wheat Arnold reduced-sodium Sandwich Thin.
Add a Dr. Praeger Sweet Potato or Spinach Pancake (6/$4) and you’ve hit your veggie requirement for the day.
Be sure and try the recipe for Burrito Casserole. You can make the assemble up to 2 days in advance and refrigerate. Leave out on counter for 15 minutes before putting in oven.
It takes on 15 minutes to put this casserole together. Depending on the size of your family, you may have leftovers for lunch the next day.
Want more details? Listen to this week’s podcast below.
Listen to this week’s podcast
June 23, 2011
June 8, 2011
Well, I am car and airplane weary. For the last month or so, I’ve traveled almost nonstop for work, which means different time zones, long hours in the airport, a change in sleep patterns, and meals-on-the-go. You know the drill if you travel for work or if you commute to your job, whether you drive, take a train or a bus.
What snacks do you take along? Comment on FaceBook or my blog.
Plus, now that the kids are out of school for the summer, you may spend time at the beach. Whether you’re a backpacker, beachgoer or briefcaser, here are a few of my favorite go-to-snacks.
1. My go-to nutrition bar is a trio bar from Mrs. Mays. Chock full of nuts, seeds and fruits, it has about 170 calories, 5 grams of protein, 2 grams of fiber and is low in saturated fat because of all the nuts and seeds which contain more heart healthy fats.
I buy large boxes of these for our pantry because on many trips, I leave the hotel room before room service begins in the morning and this bar is my breakfast.
I’m also a fan of their classic crunches, particularly pumpkin, which has about 165 calories a serving, 9 grams of protein and again is low in sat fat due to the seeds. My husband says I need stock in the company.
2. Next up on my go-to list is trail mix, which I make up at home in a large container. I vary the ingredients but typically it contains a mixture of nuts (whatever I have on hand but I love walnuts, pistachios and cashews), seeds such as pumpkin or sunflower, a mixture of dried fruits (again whatever I have) that might include dried cherries, blueberries, cranberries, apricots, dried plums).
Of course, I rough cut my favorite dark chocolate bars such as Green & Black’s and toss some in. Small plastic bags or containers work great and don’t take up a lot of room plus I don’t eat all of it at one time as can happen if I put it in one container.
3. I have this quite small Vera Bradley cooler bag (here’s one similar). It easily fits in my carry on. I put a small ice pack in it and take along string cheese, Chobani yogurt (they have kids sizes called Chobani champions that fit perfectly in my bag) and I like the honey-nana flavor plus I get my calcium and 8 grams of protein.
4. Small containers of hummus work well in my cooler bag too and I will take baby carrot along with snack chips. Sun Chips garden salsa are one of my favorites as they are made with whole grains, healthy fat and are relatively low in sodium compared to other chips. The chips called Food Should Taste Good also are tasty and there are many varieties to choose from such as sweet potato, olive and blue corn.
5. A beach favorite is Diana’s banana babies…frozen bananas on a stick covered in dark chocolate…addictive and satisfying without blowing all your calories. 130 calories and a nice serving of potassium too.
Want more? Listen to this week’s podcast below.
Listen to this week’s podcast
June 16, 2011
June 15, 2011
One of my favorite things about summer is that the farmers’ markets and grocery stores are overflowing with beautiful, brilliantly colored produce. From the deep reds and burgundy of red peppers and cherries to the bright orange of cantaloupe, these brilliant colors suggest a powerhouse of nutrition hidden within just waiting to help protect and nourish your body.
The synergistic effect of eating various brilliantly colored fruits and veggies is too powerful to ignore. Think of synergy as the effect of a team working together.
So you have a quick and tasty summer recipe using your favorite fruit or veggie? Tell us about it at my blog or facebook
To create some synergy on the podcast this week is my guest Regina Ragone, registered dietitian and Food Director at Family Circle magazine. We chat up the latest research/health benefits of many fruit and veggie favorites such as:
Cherries: Studies by Dr. Reiter from the University of Texas Health Science Center suggest that consuming a small handful of cherries (dried or fresh is fine) one hour before you sleep on a long flight can help increase melatonin levels and may help with both jet lag and to reset sleep cycles.
Pineapple: One cup provides128% of the recommended daily amount of manganese, an essential nutrient that helps to destroy free radicals in the body…one more way that various fruits help protect the body.
Blueberries: Often referred to as the ultimate brain food, these berries may help protect against dementia and Alzheimer’s.
Limes: contain potential cancer-fighting properties called limonoids that remain in the bloodstream up to 24 hours after consumption of limes and other citrus.
Need a 15-minute recipe for an easy summer dinner? Check out the Family Circle recipe for Mango Chicken Salad. The recipe calls for rotisserie chicken and can be put together in no time.
Want more? Listen to this week’s podcast below.
Listen to this week’s podcast
And… don’t forget you can now find our podcasts at familycircle.com, keyword ‘podcast’.
June 1, 2011
Ok, every time you cook chicken, it’s a skinless chicken breast…right…because you think it’s better for you. As food writer Josh Ozersky said in his Time magazine article “Chicken: Get Over White Meat. Join the Dark Side!” the time has come to get with the dark-meat program.
I was recently in Charleston SC, for the National Chicken Council/US Poultry Food Media Seminar. Known for its southern cuisine, I had the opportunity to enjoy (or maybe I should say devour) some incredible Charleston lowcountry chicken dishes made with thighs and drumsticks from restaurants such as the Fat Hen and Peninsula Grill.
Tender, tasty and healthy, dark meat chicken does not bust your budget. Last week I checked with Leah McGrath, Corporate Dietitian for Ingles Market who told me chicken thighs and drums with skin were a bargain at $1.49 per pound compared to chicken breasts which were $2.28 per pound.
At over $.75 a pound difference it’s time to rethink the automatic habit of buying breasts. Even though the price is right, what about the nutrition facts?
Nutritionally the dark meat is packed with 24% more iron and 3 times the amount of zinc as compared to white meat chicken.
If you always buy the chicken breast because you think it’s healthier, don’t miss this. A typical three-ounce boneless, skinless portion of chicken breast has 120 calories and 1.5 grams of fat, and only ½ gram of saturated fat. In comparison a three-ounce skinless drumstick has 130 calories, 4 grams of fat and only 1 gram of saturated fat.
 Did you catch that? There’s only ½ gram of difference in the saturated fat and 10 calories? Time that myth was busted.
By the way, it makes no difference if you remove the chicken skin before or after cooking so if you like the moistness from cooking with the skin on, go for it. Convinced you yet to rethink your position on dark meat chicken?
If you’re looking for recipes that use thighs and drumsticks, check our WDBO.com Nutrition & Health Center at WDBO.com/healthcenter. Look for Chicken Curry and Brown Basmati Rice, Two-Way Nachos and a slow cooker recipe for Chicken and Bean Stew. Also check out eatchicken.com for recipes.
Do you have a great dark meat chicken recipe to share? Tell us about it on my blog or post your comment on Facebook.
Photos: courtesy of the National Chicken Council/ US Poultry & Egg Association.
Want more? Listen to this week’s podcast below.
Listen to this week’s podcast
May 18, 2011
I laughed out loud when my friend Regina said that she does the happy dance when her man offers to get in the kitchen and cook. So do many of you I suspect. Problem is…many times the dinner is hefty in calories and not so healthy.
This week on the podcast Regina Ragone, registered dietitian and Food Director at Family Circle magazine, shares her tips to get your man cooking healthy.
Oh, you can now find our podcasts at familycircle.com, keyword ‘podcast’. Regina says that according to mantestedrecipes.com, the most researched recipes by men consist of chicken wings, chili, burgers and steak! Hey, the only item missing is hotdogs!
Men tend to cook beef and like things to be easy and tasty resulting in the use of fatty cuts of meat. But most of the time a little education goes a long way.
What seems like an oxymoron… steakhouse and low-fat cooking, Regina went to steakhouse chef Michael Lomonaco of Porter House New York for some of his best low-fat cooking techniques.
A. Grilling tips: try fish and a fish basket…quick and easy.
B. Amp up your olive oil and infuse with smoked paprika. Lightly spray on your fish. Regina tells you how to infuse the oil in the podcast.
C. Whether on the grill or in the oven, cook fish on a cedar plank.
Tip: buy cedar shingles at a hardware store or lumbar yard, untreated…way cheaper this way.
Check out this month’s Family Circle recipe: the heat and sweet of Michael Lomonaco’s Chili Rub. Give it a try on pork tenderloin!
Want more? Listen to this week’s podcast below.
Listen to this week’s podcast
May 4, 2011
May 5, 2011
Do you have friends or family members who are unhappy with how their body looks? Are they always comparing themselves to celebrities, models or others in the media? Do you think the media plays a role in the way women, teens and even younger girls view themselves?
Let’s dig deeper into body dissatisfaction and disordered eating. Joining me on this week’s podcast is licensed nutritionist and certified eating disorders registered dietitian Karen Beerbower. Karen has a Masters degree in Medical Science from Indiana University School of Medicine.
As the president of Nutritional Guidance Inc., based in Orlando, she has worked in private practice for over 20 years and is the Clinical Director of Blue Horizons Eating Disorder Services.
Karen talks about the growing numbers of women, teens and even young girls who are unhappy or dissatisfied with their bodies.
Their self worth, worth to others and happiness is based on the perception of what they think others are looking for or see as ideal…not on their inner self.
Did you know that everyday we are exposed to over 3000 images, many based on a woman’s appearance that has been altered in some way (computer enhanced or airbrushed as examples). With the obesity crisis front and center, there is awareness that one must keep weight in check at all costs.
Shockingly Karen reports that 47% of young girls ages 12-18 are unhappy with their weight and many at age 12 and younger are dieting. These young girls (8-12 years old) read magazines where the models are in their 20s and want to associate with how they look.
 Restrictive eating through dieting can then lead to eating disorders such as anorexia and bulimia. Medically, there is concern that their bodies have not fully developed. What effects this dieting has on hormones, body fat, future health and fertility are unknown.
Fast forward to a group of older women who are also unhappy with their looks. Many fingers extend beyond traditional eating disorders including this segment referred to as desperate housewives syndrome.
Want more? Listen to this week’s podcast below.
Listen to this week’s podcast
April 19, 2011
Are you concerned that your children have way too much face time with a screen…TV, computer, cell phone, and video games? You’re probably right on target. According to the National Institutes of Health, children and teens spend more than four hours watching TV every day and more than seven hours using some type of entertainment media.
Needless to say, physical activity just isn’t happening which means that inactive children are more likely to be overweight. WeCan! (Ways to Enhance Children’s Activity and Nutrition) is a science-based national education program from the National Institutes of Health (NIH) and helps children ages 8-13 stay at a healthy weight.
This week is Screen-Free Week, a great reason to scroll down screen time and replace it with physical activity.
So whether you’re a parent or health professional or both, try some of these easy ways to reduce screen time plus check out these tips for getting active that include ideas such as:
• Walk your children to school
• Go for a half-hour walk instead of watching TV
• Play with your kids at least 30 minutes per day
• Dance to music with your kids
Do you have tips that work in your family to stay active and cut face time with a screen? Tell me. 
Win a Copy of “7-Day Menu Planner for Dummies“! Register for a chance to win a copy of “7-Day Menu Planner for Dummies”! We’ve got delicious, nutritious meals for your family… so register now to get cookin’!
Want more? Listen to this week’s podcast below.
Listen to this week’s podcast
Older Posts »
Featuring Advanced Search Functions plugin by YD |
Subscribe Now!
©2011 Practicalories,
Inc. All rights reserved.