Free CSS Dropdown Menus Css3Menu.com

April 19, 2011

Screen Time Making Couch Potatoes of Your Kids?

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


April 13, 2011

A Muffin Top May Cause Brittle Bones

Hi Everyone! When you hear the word osteoporosis, do you think about yourself or your family? Protecting your bones is likely not at the top of your to-do list. Maybe you down a calcium supplement when you think about it…but that’s about it.

What if I told you there are simple smart choices you can make to keep your bones and your kids’ bones healthy? The goal is to prevent thinning of your bones and fractures down the road.

Joining me on this week’s podcast to talk about four easy ways to protect your bones is Regina Ragone, registered dietitian and Food Director at Family Circle magazine.

You may be shocked to hear that extra weight around your middle can lead to bone loss. The first prime way to protect bones is to lose weight around the middle. A recent study from Massachusetts General Hospital in Boston and Harvard Medical School found that women who had high amounts of visceral (belly) fat had less bone mineral density than women who did not.

Call it a muffin top or menopot but this belly fat appears to produce an inflammatory response in the body, which can accelerate bone loss.


Just as important is to eat more calcium-rich foods at every age…a must-do for preventing bone loss and osteoporosis. Did you know that the best way for your body to absorb calcium is from food sources versus supplements? Milk, yogurt, cheese, spinach, almonds, fortified soy milk and cereals are all sources of calcium.

If you find it hard to get enough calcium through food, supplement with calcium citrate. Take it after meals since food helps with absorption of calcium from the supplement.


Each month Family Circle shares a tasty recipe with us. If you’re in the mood for Mexican, you’ll want to try the Turkey-Vegetable Fajitas with a simple Avocado & Tomato Salsa on the side. With a fresh marinade of lime and orange juices plus ancho chili powder, cumin, and a host of veggies, it’s time to get your family in the kitchen to cook together.

Want more? Listen to this week’s podcast below. Don’t forget you can now find our podcast with Family Circle at familycircle.com, keyword ‘podcast’.

Listen to this week’s podcast


March 30, 2011

Eat Right When Time is Tight

Thanks for the positive feedback from last week’s podcast on cholesterol busting. Glad to hear you found it helpful.

I’ve had requests from some of you who are road warriors to talk about eating smart when you travel for business. Whether you’re on the road every week or less frequently, you already know that it can be tough to eat well and keep your competitive edge.

This week on the podcast, registered dietitian and author Patricia Bannan joins me to share real-world road warrior tips. Patricia is a former health correspondent for CNN and has been a guest on news shows nationwide, including NBC’s Today show. Just back from a media tour,Patricia shares road warrior tips from her new book Eat Right when Time is Tight.

I’m going to be a road warrior in April. Most of the time (I think you road warriors would agree) business travel requires very long days, waking up early to get to the airport then long, multi-course meals with clients.

It can be hard to find healthy food or the time to squeeze in any ‘me’ time. Yet, we road warriors want to keep our competitive edge.

Here are a couple of the travel tips which Patricia shared to help us stay sharp and not overindulge so that we don’t up wearing that extra food home on our belly or thighs.

“Eat Right When Time is Tight” Tips for Business Travelers:

  1. When you first check in to your hotel have a quick peek at the fitness center. Then you know exactly where it’s located. Make it a priority to do a quick workout first thing in the morning. Even thirty minutes on the treadmill or a twenty-minute session of lifting weights will translate into higher productivity and less stress throughout a busy day.
  2. If it’s not too late, and depending where you’re staying, look for a local market to stock up on healthy snacks—bottled water, energy bars, fresh or dried fruit, nuts, and yogurt if you have a refrigerator.

  3. Carry your Eat Right Survival Stash (healthy, already-portioned, shelf-stable foods) in your briefcase or bag and a bottle of water or tea as your first weapon of choice.
  4. Make sure you stay hydrated. Remember that thirst often masquerades as hunger, and opt for no-calorie or low-calorie beverages throughout the day. Watch your alcohol intake—those calories add up fast, especially if you start drinking before evening.

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

Listen to this week’s podcast


March 23, 2011

Nuts: A Natural Cholesterol Buster

Good thing nuts are good for you because I’m a nut junkie! Are you? Walnuts, pecans, pistachios, cashews, peanuts, pine nuts…doesn’t matter, I eat and like them all.

Nuts and seeds are simple to add to your diet:

  1. As a snack by themselves.
  2. Add nuts to salads or pasta dishes. The colors of pistachios make an eye catching salad topping when combined with fresh citrus sections or sliced strawberries.
  3. Toss nuts in cereal and oatmeal.
  4. Add nuts to cookie and bread batters….toast to intensify the flavor.
  5. Stir nuts or pumpkin/sunflower seeds into yogurt.

Do you have favorite ways to use nuts? Share your ideas on my blog at susanmitchell.org

If your cholesterol is elevated or you’re trying to keep a lid on it because high cholesterol runs in your family, perk up for this news.

A 2010 study in the Archives of Internal Medicine pooled results from 25 trials in seven countries. The combined studies looked at almost 600 men and women with normal or high cholesterol levels but they were not taking cholesterol-lowering medications. Researchers from Loma Linda University found that the participants consuming nuts daily (about 2.4 ounces or in real world amounts…2/3 cup of walnut halves) saw an average 5% drop in total cholesterol, 7.4% decline in lousy or LDL cholesterol and 8.3% improvement in the ratio of the lousy LDL cholesterol to the healthy HDL cholesterol.

And, don’t miss this…those with high triglycerides saw levels plummet by an average of 10%. The good news for us nut eaters is that different types of nuts had similar effects.

Register for a chance to win a case of Wonderful Pistachios! Register now, and get chompin’!

Why are nuts so good for you? Here’s a little nut nutrition 101. Nuts and seeds contain a low amount of saturated fat and higher amounts of the good fats (monounsaturated and polyunsaturated). Any idea how much cholesterol is in nuts? The answer: zero cholesterol! Cholesterol is only found in animal sources only and nuts are a plant source.

Nuts also contain protein, fiber, the antioxidants vitamin E and selenium plus naturally occurring phytonutrients. Many people tend to skip nuts and seeds because they think they’re too high in fat and calories. True, the fat and calorie content are high but the type of fat is healthy and the nutrients are beneficial.

In another 2010 study published in the Journal of Nutrition, Penn State researchers found that pistachios lower lousy cholesterol (LDL) while packing a powerful antioxidant punch. Compared to many nuts, pistachios contain higher levels of antioxidants including beta-carotene, lutein, and gamma-tocopherol, which researchers think may help combat inflammation in the body.

Again, the serving size used in the research was about 1.5 ounces and the participants consumed two servings per day (10-20% of total calories). The cholesterol lowering effect plus the antioxidant benefits could help reduce cardiovascular disease beyond the benefit of just lowering LDL-cholesterol.

If you want to include nuts for their full cholesterol-busting benefits (up to 3 ounces per day), think about your calories and where you will need to make adjustments so you don’t gain weight.

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

Listen to this week’s podcast


March 16, 2011

Nutrition Strategies to Maximize Strength Training

Is strength training part of your regular workout routine? Or, have you decided it’s time to include it?  Strength training or weight training can improve quality of life and overall health by reducing both blood glucose levels and body fat. It improves strength as muscle mass increases and is maintained.

Strategy # 1:  Eat 1-2 hours before your workout and 30 minutes after.

According to an article in Today’s Dietitian, people say they don’t want to eat before or after a workout or they will blow the benefits. However, think about it this way.

When you have a meal or snack before a strength training session, your energy level increases and ultimately can result in additional calories burned…in other words, you don’t poop out as quickly.

Most sports nutritionist suggest a meal or snack two hours before a workout but at least one hour if the snack is smaller in size. According to a second article in Today’s Dietitian, a pre-strength training meal or snack should be high in carbohydrates, moderate in protein, and low in fat and fiber in order for the stomach to empty quickly such as a bagel and fresh fruit.

Don’t forget that nutrition post workout is part of the smart strategy. Eat a meal or snack consisting of carbs and protein within 30 minutes to speed glycogen recovery and to help repair muscle microtears that may occur during lifting.

Storage rates for glycogen are fastest the first hour after exercise. Remember that carbohydrate, one of the three energy nutrients along with protein and fat that supply calories, fuels the brain and body and most easily converts to energy or glucose. Stored glucose is called glycogen.

Strategy # 2: Increase protein for muscle hypertrophy and strength gains.

Remember that your intake varies depending on your routine but in terms of protein needs for the day, sports nutritionists Janice Dada and Dr. Jenna Bell suggest 1.2 to 1.7 grams protein/kilogram body weight for strength training.

The range for protein in the daily diet has been 5-35% of total daily calories.  Now the suggestion is to reach the higher end of that range….20-35% of total calories from protein, especially when you weight train.

Muscle hypertrophy and strength gains also result from repeated sets of higher weights and less repetitions plus the right nutrition. Remember that if you are just starting out and are a strength-training novice, it’s important to start slowly and build muscle endurance with lighter weights or resistance before you progress to heavier weights and strength gains.

More Resources:

Joint Information

Glucosamine/chondroitin Arthritis Intervention Trial (Gait Trial)

glucosamine versus placebo (Journal of the American Medical Association)

Books

Power Eating by Susan M. Kleiner, PhD, RD

Energy to Burn by Jenna Bell, PhD, RD, CSSD

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

Listen to this week’s podcast


March 9, 2011

Fast-Food That Won’t Fill You Out

Do you have days when your life is spinning like you’re on a tilt-a-whirl ride? You have way too much to do and not near enough time to do it in. You’re starving, need to feed your family and fast-food is looking better and better. But how do you make smart choices?

Joining me this week on the podcast to talk about smart fast-food selections from their April 1sgt issue is tilt-a-whirl rider Margit Ragland, Health Director at Family Circle magazine. You can now find our monthly podcast with Family Circle on their website at familycircle.com keyword ‘podcast’.

1. If you want to watch your portion size, check out the children’s menu—you’ll get the smallest size possible, plus healthier sides like apple slices.

2. Hold the mayo to eliminate more than 100 calories or order it on the side. Otherwise, it’s usually slathered on your sandwich.

3. Give the boot to those packages of crispy noodles and croutons that come with salads. They add calories and fat and that’s about it.

4. Use half the packet of salad dressing. Just because you receive that portion size doesn’t mean you must use it all.

5. Make sure you order chicken grilled—not “crispy” which means fried—on sandwiches and salads.

6. Opt for leaner breakfast meats like ham or Canadian bacon instead of sausage and bacon.

7. Request your burger prepared without added salt. At McDonald’s you can order one minus the “grill seasoning,” a mix of salt and pepper.

We now have calorie labeling in fast-food restaurants. But is it working? What do you think? According to a small study recently published in the International Journal of Obesity, calorie labeling is not working so well. Researchers surveyed low-income communities in New York City and Newark, NJ, both before and after mandatory labeling begin in New York City.

In this population they found no statistically significant difference in calories purchased before or after labeling was introduced.  Many of the adolescents reported that they noticed the calorie labels but few considered the information when they ordered their food.

Other studies have found some reduction in the total calories of the items ordered. I do think there is a percentage of the population who wants this data and finds it helpful. But whether you have access to the calories or not, knowing how to make wise choices is key.

Check out this month’s recipe for Scallop-Quinoa Paella

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

Listen to this week’s podcast


February 24, 2011

Inflammation and Your Diet

Inflammation can be good thing or a not so good thing. Inflammation is not so good when it becomes chronic or on-going inflammation in your body. This type of inflammation, which is invisible to the eye, gets all the attention because it’s been implicated in the etiology or cause of many common diseases from heart disease and autoimmune illness like lupus or rheumatoid arthritis to some cancers, diabetes, and even stroke.

Can you do anything about inflammation in the body? Does what you eat potentially make inflammation worse or can it help lower inflammation or inflammatory markers such as CRP?

Is there an anti-inflammation diet? You may hear it called by numerous names or book titles but most of these diets are based on research behind the Mediterranean Diet.

What to do:

1. Decide to eat more fruits and vegetables each day. Why? The antioxidants they contain such as vitamins A, C and E along with all the naturally-occurring healthful plant compounds called phytonutrients seem to ramp down the inflammation process in the body. For example, the Agricultural Research Service has conducted studies on Bing cherries and found that regular consumption of Bing cherries lowered the markers of inflammation in the body including CRP.

2. Consume more fish, especially fatty fish that contain omega-3 fats part of the polyunsaturated and healthier fat family and thought to counteract inflammation. There are three types of omega-3 fats, which include DHA, EPA and ALA. DHA and EPA are found in the highest amounts in fatty seafood such as tuna, salmon and sardines. ALA is found in plant sources only such as walnuts, pumpkin seeds, flaxseeds, and kale.

3. Eat more whole grains and other high fiber foods such as beans, peas, and lentils. Eat fewer processed or refined foods that are full of empty calories or zero nutrition such as cookies, cakes, chips, soft drinks, pastries and other sweets. Processed or highly refined foods can make your blood sugar level spike, which has also been tied to inflammation.

4. Add nuts and avocados to the diet: these are good sources of the healthy fat, monounsaturated, which appear to be anti-inflammatory. All types of nuts count.

A study in the Journal of the American Medical Association looked at the effect of a Mediterranean diet on inflammation in the body, particularly in people with metabolic syndrome. Do you remember the term metabolic syndrome?

It’s a bundle of medical issues that includes excess weight around your belly (apple shape, muffin top), elevated total cholesterol and low-density lipoprotein or LDL levels, high blood pressure and high blood sugar levels. What is the link between inflammation and metabolic syndrome? It’s a syndrome that is tied to a pro-inflammatory state in your body…this chronic inflammation we’ve been talking about.

This study and others have found that a Mediterranean diet that includes healthy oils, nuts, fish and lots of fruits, veggies and grains decreased the level of an inflammation marker in the blood known as C-reactive protein or CRP for short and reduced the level of inflammation in the body.

Bonus! Switching to and consuming foods that are part of the Mediterranean diet often results in weight loss, which also lowers markers of inflammation in the body…a very good thing.

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


February 9, 2011

Three Smart Eating Tips for Time-Starved Moms

Hi Everyone! It’s almost Valentine’s Day and we’ve posted an easy recipe from Family Circle magazine for Fruity Chocolate Clusters in case you want to make treats for someone special. Made in the microwave with fewer than 75 calories per cluster, what’s not to love?

But first, my girlfriends with children (regardless of their ages) are always time-starved. Guess whose healthy eating habits often get ignored? Moms!

Joining me on the podcast this week is a time-starved Mom…. Margit Ragland, Health Director at Family Circle magazine. Many moms worry about their children’s eating habits while letting their own slide.  Busy moms…try these smart-eating tips:

Healthy Kid Habit for Mom: Drinking milk

Calcium is crucial for maintaining a strong skeleton as you age and preventing potentially debilitating fractures. Until age 50, you need 1,000 mg per day, which in real food is about three servings of milk, yogurt, or cheese. Then your recommended intake jumps by nearly another serving.

There is also a tie to dairy consumption and fat loss. Research conducted by Zemel at The University of Tennessee indicated that consuming calcium-rich foods as part of a healthy weight loss diet actually increased the loss of that dreaded belly fat or muffin top (the mid-section fat that is tied to increased risk of heart disease.)

Add milk to smoothies, use it in pudding, or drink it warm with a little hot chocolate mix or vanilla flavoring. Use cheese in omelets, on sandwiches or with whole grain crackers for a power snack.

Healthy Kid Habit for Mom: Eating Vegetables

A recent Centers for Disease Control and Prevention (CDC) report on trends in fruit and vegetable consumption stated that only 26.3% of adults ate vegetables three or more times a day. Besides being loaded with vitamins and minerals, the American Institute for Cancer Research suggests that the minerals, vitamins and phytochemicals in plant foods could interact in ways that boost their individual anti-cancer effects.

I admit it…I struggle to eat enough vegetables. Do you? So I add them to a variety of dishes. For example, we make pizza on the weekends and it’s loaded with veggies; I add them to omelets and to scrambled eggs, dip them in hummus for a snack or slice peppers and cucumbers to go on top of a sandwich. Last week I made split pea and barley soup and added chopped spinach, carrots and onion.

To hear more smart eating tips for time-starved Moms…listen to this week’s podcast below.

Listen to this week’s podcast


February 2, 2011

In Your Face: Obscene Portion Sizes

One of the questions I get asked often is “How many calories do I really need each day?” Grab your iphone or blackberry with your calculator app, a pen and paper or a calculator if you’re in the office because I want you to do a very quick calculation so you know your personal daily calorie needs.

We’re going to talk about the calories in many of your favorite foods.  Calories will take on new meaning when you consider the total calories in a food item compared against your personal caloric needs.

Current weight x 12 = estimation of calories needed to maintain your current weight.

Example: if you weigh 155 pounds (155 x 12 = 1860 calories), you are consuming close to 1900 calories per day to maintain that weight. If you are continuing to gain weight, you are eating more than 1900 calories each day.

To lose 1 pound/week = cut 500 calories per day or exercise and burn off part of that 500 calories

Because obscene portions are the norm, we think that’s what we’re supposed to eat and it’s not. Our bodies need nowhere close to these huge numbers of calories so we’re wearing them on our thighs, bellies, behinds, chins, and underarms.

Did you hear that Starbucks is introducing their new 31-ounce “trenta” size? According to information from the Orlando Sentinel, you could add upwards of 200 calories a day to your intake depending on what your “trenta” order is….say a Tazo shaken iced tea versus iced coffee. With 200 extra calories per day, you’re looking at a two-pound weight gain each month… all else remaining the same.

Canada’s National Post included a graphic that compared the 916 milliliter “trenta” to a person’s stomach which holds an average of 900 milliliters. Ok, so ice is likely to take up some of the space.

A few weeks ago in the trends podcast, remember I mentioned Burger King’s Ultimate Breakfast Platter with scrambled eggs, sausage, hash browns, three pancakes with syrup, and a biscuit which delivers 1310 calories. How does that platter fit with your daily calorie needs? Think about it…this is ONLY breakfast.

Maybe you’re thinking you’ll just go with a Dunkin’ Donuts blueberry muffin for breakfast? Delete 480 calories from your daily calorie needs. That doesn’t include anything else at breakfast….just the muffin.

Maybe you’ll change your mind since you have a dinner plans at Outback Steakhouse tonight and you want to have the 14-ounce ribeye steak. Any ideas on calories? This steak will set you back right at 1200 calories (1,190) calories before the potato, salad, bread and drink. This ONE item with nothing else at dinner and nothing else all day is the 1200 calorie limit for many women who want to lose weight.

How about a little chocolate? Baskin-Robbins Medium Fudge Brownie 31° Below will chill you with right at 1400 calories not to mention consume the majority of your daily caloric budget.

Think you’ll slim down your breakfast with a healthy-sounding granola. Bear Naked Fit Granola has 480 calories per cup. Now tell me, can you really eat only ¼ or ½ cup?

I know a lot of guys who like Five Guys burgers…the Five Guys hamburger is 700 calories with NO toppings and no fries or a drink. How about a no-topping cheeseburger and large fries….try 2300 calories before the soda. Not many guys I know can put away those calories without them showing up on their belly.

So what do you think about this? Tell me on my blog. Huge portions are one big reason people are overweight. They are the norm, what’s offered at restaurants, take out, vending machines, food trucks, you name it. The portions are served to us…we eat it. It’s time for us to take back control of the fork and rethink what we order, share, take home, etc. when it comes to portions. Be aware of your daily needs and think small size instead of supersize.

To hear more obscene calorie counts…listen to this week’s podcast below.

Listen to this week’s podcast



« Newer Posts — Older Posts »

Featuring Advanced Search Functions plugin by YD


2011 Practicalories, Inc. All rights reserved.



Medical Disclaimer: The content provided on this web site is for information purposes only. It is intended to provide reference material and is not designed to provide medical advice. Please consult your healthcare provider regarding any medical issues you have relating to symptoms, conditions, diseases, diagnosis, treatments, and side effects.




Dr. Susan Mitchell's Blog