One of the bigger questions today is: How can you fight off hunger urges while dieting? Sure you want to lose weight, but avoiding the fulfilling, fatty foods at your fingertips when your stomach and body is telling you to eat more can be difficult. To explore this further we must compartmentalize this question in order to fully grasp its underlying answers.

Stomach Tricksters
When the body starts giving signs to the brain that it needs replenishment you should always listen. It’s never a good idea to ignore this request even if you have put yourself on a strict dieting regime. It’s a common misconception that when dieting you need to eat significantly less, or not eat anything at all during certain points in your day in order to lose weight. This is untrue and there is a good way to respond to these physical requests.

Eat a stomach trickster. Airy foods that are large in size but light in density can temporarily satisfy your craving. Now I’m certainly not saying this is the ultimate resolution to a hunger crisis, but it can help if you’re having trouble sleeping because of hunger pains and absolutely need something to satisfy this natural craving.

Fluids Help the Flow
Simply put, water helps your body in so many ways. Water isn’t a cure for hunger, but will help compensate for other aspects of bodily functioning (eg. low on energy). Other fluids too aren’t a bad idea if your pallet is craving something more sweet and flavorful.

Eat “Anything” Whenever You Want
The number one weapon in your hunger fighting arsenal is actually two food groups. They are none other than fruits and vegetables. Vegetables especially are foods that you can have without any limitations or restrictions. They don’t pack as much of a belly filling punch as chocolate cheese cake, but are nevertheless effective. Snacking on fruits and vegetables is generally a good idea anyway as the body responds well to vitamin and nutrient rich foods like these. So pick out some of your favorites and stock up.

Powerful Fiber
Incorporating high fiber foods into your diet can really have a positive effect. They are light and heavy at the same time. Heavy in nutritional value and light in all the things you don’t need. Whole grains, beans, fiber based cereals, and many others can help keep your body lean while providing a good source of energy and even mental acuteness.

Trendy: Gum
I briefly wanted to mention this recent trend. Supposedly many people are chewing gum while drinking lots of water. I don’t recommend this as I’ve never tried it but supposedly it helps. My best guess as to why is because of a psychological factor. Stimulating the chewing mechanism relays a message to the brain that you’re consuming something when in reality you’re just tossing a rubbery little thing around between your teeth. You could try this one if you were interested in seeing if it might help you.

Sleep
When pertaining to the end of our day, sleep is most important. You need a regular and decent sleep schedule for your body to operate at maximum efficiency. If you’re thinking about food late at night and are losing sleep over it, then try to find a decent healthy snack to hold you over until morning. Ideally, I’d highly advise against late night snacking, but it’s better to be comfortable enough to sleep more, than to worry about eating less.

Old School: Ice
This is an old trick that worked for many, including myself for many years. Chewing ice is a great way to satiate your hunger without taking in any calories. From a dental standpoint, chewing ice cubes isn’t recommended, but chewing crushed or broken down ice can beneficial without too many dental problems. If you want to get really crazy you can add flavoring to the ice for a more flavor stimulating experience.

I hope you enjoyed today’s points and wish everyone the best of luck in their quests to leading healthier lifestyles!

About the Author – Dan Petraglia runs a weight loss and fitness information blog packed with unique exercise, dieting, and nutrition information, products, programs, and services. you can check it out at fitnessandweightlosscentral.com or follow him on Facebook & on Twitter.

Photo by Danilo Rizzuti via freedigitalphotos.net

Pamela was not looking forward to heading back to the office after Thanksgiving.  It wasn’t the work or the coworkers.  She loved them.  It was the 10 pounds that she was convinced she gained last year from eating the holiday treats at the office.  She had always had problems with sweets and her weight.  This year she had finally lost 25 pounds.  It was an amazing accomplishment for her and she was afraid that the holidays treats at the office woukd get the best of her again. She had worked so hard to lose each and every pound.  The last thing she wanted was to gain any of them back.

Like Pamela, many people find it challenging to stick to a healthy eating plan when co-workers or clients are constantly bringing holiday treats.  Don’t fear though because even though holiday treats like chocolates, cookies, candies and cakes might tempt you, there are some tricks to help you resist.

How can I resist the holiday treats?
Here are 4 things you can do to take control of the holiday treat situation:

1. Plan ahead: Bring healthy snacks to work, such as fresh fruit or veggies and eat them when you get hungry. You will be less likely to binge on unhealthy treats when you are not hungry.
2. Start a healthy trend: Bring fruit or hummus with veggies to the office instead of baked goods. You would be surprised how many people find the opportunity to eat something healthier refreshing.  Other people might even follow suit and bring healthy treats to work as well.
3. Out of site, out of mind: If you can, place the holiday treats out of your sight.  If you don’t see them, you will be less tempted by them.
4. Say no to food pushers: No matter how hard your co-workers try to make you feel guilty for not eating the sweets they brought, stay strong.  Don’t let them tempt you or make you feel guilty about eating healthy.  Just politely say “No, thank you,” and walk away from the situation.

The bottom line:
You should not let the holidays destroy the healthy diet you have worked so hard to maintain. With a little planning you can eat healthy this season.  And remember it is okay to indulge in a treat, occasionally.  You don’t let the holidays make you lose control.  Moderation is the key during the holidays, just as it is all year round.

Since I’m passionate about health and I love traveling, I want to make sure you’re healthy when you travel, so that you can get the most out of your vacation.  So, in this episode I will go over what you should eat and drink when traveling to a foreign country, especially when you are in a rural or undeveloped area.

If you haven’t yet, please subscribe through iTunes.

References used while researching this show are The New Wellness Encylopedia, independenttraveler.com and worldworx.tv.

So, since most people enjoy eating out, but struggle to be healthy while doing it, I’m dedicating not only this show, but 12 more shows to what foods to choose and what foods to avoid when dining out at certain types of restaurants. A new “Being Healthy While Eating Out” show will come out monthly for a year.  Each episode will be released on the 4th Sunday of each month. This episode will focus on general tips that will help you to eat healthy no matter what cuisine you will be enjoying.

Announcement: Being Healthy for Busy People, my audio show, is a Podcast Awards finalist!  Daily voting will run till November 30th.  If you have time, please go and vote for my podcast under Health/Fitness as many days as you can!  Thank you!

If you haven’t yet, please subscribe through iTunes.

References used while researching this show are The New Wellness Encylopedia, American Heart Association and NPD Group.

Photo by jetalone via Flickr

Jamie was on a quest to gain more weight in the form of rippling muscles.  He was a tall guy, measuring in at 6 foot 4 inches (1.93 m), but only weighed 165 pounds (75 kg).  He wasn’t happy with his wiry look and wanted a stronger, more muscular physique.  In his mission to add more muscle bulk, Jamie started hitting the gym 6 days a week, lifting weights for 2 hours at a time, and eating as much protein as he could get his hands on.  He started eating steak and four eggs daily and was constantly either drinking high protein shakes or eating protein bars.

Some people might be wondering if Jamie is going about achieving his muscle gains the right way.  That is a good question.  Is Jamie’s ultra high protein diet the right way to build bigger muscles?  Well, a study coming out of the University of Texas Medical Branch at Galveston is strongly saying that a high protein diet is not necessary for muscle growth.

Study:
Researchers from the University of Texas compared the changes in muscle protein synthesis (growth) in volunteers who consumed different amounts of 90% lean beef. Some volunteers were fed 30 g of beef protein per meal (about 4 oz), while others ate 90 g of beef protein per meal (about 12 oz). Using blood samples and thigh muscle biopsies, the researchers determined the subjects’ muscle growth rates following each of the meals. They found out that only the first 30 g of protein per meal was used to build muscle in the young and elderly volunteers.

What does this mean?
This means that when it comes to muscle growth, the old adage “The more protein you eat, the better,” is not true.  There seems to be an upper limit to how much protein a muscle can use at a given time.  So, eating more than 30 grams of protein per meal, or what is equivalent to 4 oz of chicken or 90% lean ground beef, will not stimulate more muscle growth.  Instead, the excess protein will usually just break down and be used for energy or converted to fat.  So, in order to maximize muscle growth, the study argues that it is best to consume a moderate amount of protein throughout the day, instead of in one meal.  Unfortunately, dinner is where most people eat the most protein and breakfast is where they eat the least.  So, if you want to maximize muscle growth, eat a moderate amount of protein (no more than 30 grams) at any meal.  If you spread the protein consumption throughout the day, your body will be synthesizing muscle all day long!

Source: University of Texas Medical Branch (via ScienceDaily)

So, today I’m going to share the health benefits of olive oil that led me to fall in love with it and use it in so many of the dishes I prepare.  I’ll also cover some important tips I learned in regards to choosing and storing olive oil.  And of course, the show wouldn’t be complete if I didn’t mention a couple tasty ways that you can add a little more olive oil to your diet.

Announcement: Being Healthy for Busy People, my audio show, is a Podcast Awards finalist! Daily voting will run till November 30th.  If you have time, please go and vote for my podcast under Health/Fitness as many days as you can! Thank you!

If you haven’t yet, please subscribe through iTunes.

References used while researching this show are WHfoods and Wikipedia.

Photo by Plat via Flickr

Many people are familiar with Popeye the Sailor, a popular fist fighting cartoon character of the 1920′s through 1960′s.  Popeye sure knew what was good for him!  Just before a brawl he would down a whole can of spinach to give him super strength and ensure his victory.  It never disappointed.  Every time Popeye ate his spinach, he won.

In the United States, this spinach-loving cartoon character did a lot to popularize and increase demand for spinach. Manufacturers saw about a 30% increase in sales thanks to Popeye.  But does spinach actually make you stronger?

What are the health benefits of spinach?
Spinach will not give you temporary super strength like Popeye.  Nevertheless, it is a nutritional powerhouse worthy of inclusion in your diet.  Spinach is a dark leafy green vegetable that is rich in vitamins A, C, E and K, manganese, iron, folate, riboflavin and potassium.  Plus, it is a good source of dietary fiber and a potent source of antioxidants.

Eating spinach provides many health benefits.  It may decrease your risk of osteoporosis, cataracts, macular degeneration, heart disease and certain cancers, such as colon, ovarian and prostate cancer.  Plus, it helps to promote eyesight and gastrointestinal health and boosts energy levels.

Do I have to eat cold spinach out of a can like Popeye?
Spinach is available all year round at most major supermarkets and can be eaten in raw or cooked form.  Here are 6 suggestions that are tastier than Popeye’s cold spinach from a can recipe:

1. Salad: Add fresh, raw spinach to other leafy greens or even on its own with a little pressed garlic, pepper, red wine vinegar and olive oil for a delicious salad. (Coincidence that Popeye’s girlfriend’s name was Olive Oil?  I think not.  The two go great together, both in recipes and in the cartoon.)
2. Pasta: Add steamed chopped spinach to lasagna or any other pasta recipe that you enjoy.  It will not only improve the taste, but also the nutrient profile of this comfort food.
3. Dip: Make a spinach dip and eat it with your favorite crunchy raw vegetables or with whole grain crackers.
4. Omelet: Add spinach to your favorite omelet recipe.
5. Side dish: Add a little nutmeg and olive oil to steamed spinach and have it with dinner.  (There’s that olive oil again.  In this case it tastes great, plus the fat in olive oil makes the body more able to absorb the vitamin E in the spinach.)
6. Sandwich: Instead of using lettuce, put some spinach in your sandwich.

The bottom line:
Spinach is a highly nutritious food that has Popeye’s seal of approval and mine as well.  So, if you don’t eat it already, you should.  And if your kids don’t like it, maybe Popeye can convince them.  If you want to be healthy, it is a great choice because it tastes great and packs a healthy punch.  Just not the kind of punch that Popeye made it famous for.

Photo by Monica Ongpin via Flickr

Of the many words that we dread hearing, one of the most dreaded is Alzheimer’s. Many people fear losing themselves or their family members to this degenerative brain disease that not only makes us forget who we are and the names of our friends and family, but is also fatal.  Alzheimer’s disease is no joke.  It is the 7th leading cause of death in the United States and currently has no cure.

Alzheimer’s kills brain cells, which leads to memory loss and to changes in our behavior and thoughts, affecting our activities of daily living and social life. However, even though the outlook for Alzheimer’s looks bleak, there is a worldwide effort to find better treatments to prevent the disease from developing.

Study:
The in vitro findings of a team of researchers from Monell Center and Northwestern University may hold the key to preventing and treating Alzheimer’s disease.  These researchers studied the affects of oleocanthal (a natural compound found in extra-virgin olive oil) on highly toxic proteins that are believed to contribute to the degenerative effects of Alzheimer’s.  They incubated these toxic proteins with oleocanthal and found that the oleocanthal altered the structure of the proteins by making them bigger.  This affected the proteins’ ability to bind to neural synapses and damage brain nerve cells.  They also discovered that oleocanthal made these toxic proteins more accessible to antibodies.  This looks like a very promising area of study that may lead to a way to slow or halt the progress of Alzheimer’s.

What does this mean?
This means we are getting closer to find a cure for this debilitating disease.  However, studies have to move out of in vitro tests and into clinical trials before we’ll know how effective oleocanthal would be for Alzheimer’s treatments.  So, only time will tell.  Until then, I’ll continue eating extra-virgin olive oil, regularly.  After all, it is healthy in many other ways and it is rich in oleocanthal, which may prevent or decrease your risk of Alzheimer’s.

Source: Monell Chemical Senses Center

Podcast Name: Being Healthy TV
Podcast URL: http://www.beinghealthy.tv/media/videopodcast/

If you can spread the word about our podcast to others and they would like to nominate us as well, that would be even more appreciated.  Nominations close on October 18th.  Thanks for helping us make our dream a reality.  I greatly appreciate your time and nominations!  Now, let’s get on with today’s show.

When your parents said it was important to eat more fruits and vegetables, they were right.  Fruits and vegetables are nutritional powerhouses.  They are loaded with vitamins, minerals, fiber and antioxidants and may help protect us from diseases, such as cancer and heart disease.  But what should you do if your neighborhood store has slim pickings for fresh produce?  Should you head to the frozen section to pick up some frozen or canned produce instead?  Are they just as nutritious?

Those are good questions because if you are buying produce for the health benefits, you want to buy the produce that provides the most nutrition and health benefits.  So, today I’m going to clear up the confusion a bit and break down the differences between the different options available to you.

If you haven’t yet, please subscribe through iTunes.

References used while researching this show are The New Wellness Encyclopedia and National Library of Medicine.

Photo by mysza831 via Flickr

Today I am bringing you another Q&A show.  Since the last two have been so well received, I’m going to continue putting out one of these Q & A shows every month or two, as long as I keep getting lots of questions. Answering them in a podcast seems like the best way to go because if one person has a question, there are probably at least a few more with the same question that didn’t ask.  This way all of them get the answer all at once.

In this show, we will answer questions about what the perfect running form is and about gaining weight when beginning exercise. And we also have a comment about the struggle to be healthy when others are trying to sabotage you.

The 2009 Nominations for the Podcast Awards are open! If you like this show, please head on over to podcastawards.com and nominate it under the “Health/Fitness” category:

Podcast Name: Being Healthy for Busy People
Podcast URL: http://www.beinghealthy.tv/media/podcast/

Being a finalist will help bring more awareness to my podcast. I greatly appreciate your time and nomination!

Some references I used while researching this show are Runner’s World and about.com.

The video podcast for this week is:

1. Apple vs. Pear Shaped

The blog posts for this week are:

1. October Is Also National Physical Therapy Month!
2. Healthy Halloween Treats Are Tricky!

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Podcast Name: Being Healthy TV
Podcast URL: http://www.beinghealthy.tv/media/videopodcast/

If you can spread the word about our podcast to others and they would like to nominate us as well, that would be even more appreciated.  Nominations close on October 18th.  Thanks for helping us make our dream a reality.  I greatly appreciate your time and nominations! Let’s get on with today’s show.

Do you have an apple or a pear shaped body?  Is it worse to be an apple or a pear?  Does body shape even matter?  What am I talking about?  Those are all wonderful questions.  Today, I’ll address all of those questions and give you some tips on how you can improve your health in regards to your body shape.

If you haven’t yet, please subscribe through iTunes.

References used while researching this show are The New Wellness Encyclopedia, wisegeek.com and WebMD.

Photo by d3b...* via Flickr

At different stages of our life calorie and nutritional needs change.  As we get older, we can’t eat the same way as we did when we were younger.  Since many people are not aware of how nutritional needs change with age, this episode is designed to shed some light on how nutritional needs change during the different stages of life.

1. Infancy through early childhood
2. Adolescence
3. Adulthood
4. Senior Years

Some references I used while researching this show are the New Wellness Encyclopedia and NutritionMd.

The video podcast for this week is:

1. Red, Red Wine

The blog posts for this week are:

1. Study: To Lose Weight, Watch When You Eat
2. Mattresses: Picking Out a Good Night’s Sleep

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

So, since many people are partial to the rich and creamy taste of cheese, but are also trying to be healthier, I’m going to answer the question: Can I eat cheese and still maximize my health?

If you haven’t yet, please subscribe through iTunes.

A references I used while researching this show is the New Wellness Encyclopedia.

Photo via 46137 via Flickr

Every Sunday, Tracy’s family wakes up to the smell of the bacon and eggs that she is frying up in the kitchen.  It is a long standing tradition that everyone looks forward to.  Unfortunately, it might not continue for much longer because at Tracy’s annual check up, her doctor recommended that she switch to a more heart-healthy diet because of her high cholesterol.  That made her quite sad because she didn’t want to give up such an enjoyable family tradition.  She loved that special time with her family and the food, especially the bacon.

Tracy’s Sunday breakfast tradition is not the healthiest and the bacon is not a particularly great choice for breakfast, but she might not have to completely forsake pork.  She might just need to prepare healthier cuts of pork.  Bacon, sausage, spareribs and hot dogs are the most popular forms of pork in the United States and they have given pork a bad reputation because they are very high in fat.  Luckily, not all pork is as unhealthy for you as those.  On average, fresh pork actually contains slightly less saturated fat than red meat.  Not only does it have less saturated fat than beef, it is also an excellent source of protein, B vitamins (especially thiamin), zinc and iron.

How can I eat pork and be healthier?
Like all types of meat, it is preferable to eat the leanest cuts of pork possible.  So, if you are going to eat pork, take these 4 tips into consideration when purchasing and preparing your pork.

1. Choose lean cuts: Purchase tenderloin, center loin, fresh pork leg or lean ham.  Avoid fattier cuts, such as ribs, loin blade, shoulder and pork-based products, such as sausage, ribs and bacon.  Even though the fattier meats often sound more appetizing, they are not part of a heart healthy diet.
2. Trim all visible fat: Cut off the visible fat prior to cooking to make your pork leaner and healthier.
3. Pour out the fat: When cooking, do not leave your pork sitting in a pool of fat.  Either pour the fat out when frying or use a broiling pan in the oven to allow the fat to drip off and be separated from the meat.
4. Limit portion sizes: Don’t make meat the main focus of your meal.  Limit your pork to about 3-5 oz (85-140 grams) at a meal.  Limiting portion sizes will reduce the amount of fat and cholesterol consumed.  If reducing portions makes you feel like you are depriving yourself, try making kabobs or stir frying some pork with vegetables.  You will be able to eat less meat without noticing because of the way the meat is presented.
5. Don’t buy cured pork products: If salt intake is an issue, avoid cured products, such as ham, bacon and cold cuts.

The bottom line:
Pork can be part of a heart healthy diet.  Just choose leaner cuts, limit portion sizes and choose better cooking methods because a diet high in saturated fats can increase blood cholesterol levels.  So, like with many foods, it all comes back to smart choices and moderation.  If you can master those two area, you can enjoy your pork and still be healthy!

Photo by Rob Qld via Flickr

Darla felt good about her health when she went to her annual checkup. She had monitored her cholesterol and blood pressure for over a year and both were in desirable ranges.  So, she was surprised when her doctor told her that her triglyceride levels were high and had to be monitored also.

When Darla thought that cholesterol and blood pressure were the only things she needed to keep an eye on to manage her heart attack risk, she was wrong.  Heart health is about more than merely maintaining good cholesterol and blood pressure levels.  Having high triglyceride levels also increases your risk of a heart attack, stroke and heart disease.

What are triglycerides?
Triglycerides are a type of lipid that circulates in your blood, unable to dissolve.  Instead, they circulate through the body with the help of lipoproteins, possibly contributing to the hardening of the arteries.  They do serve a purpose, though.  Triglycerides play an important role in metabolism as energy sources and transporters of dietary fat.

How are they made?
Triglycerides are derived from the fat in the foods we eat or from other energy sources, like carbohydrates, which are converted later in in the body.  If you eat more calories than you need right away, the extra calories are converted into triglycerides and stored in fat cells.  When your body needs energy between meals, hormones release triglycerides for energy use.  So, if you eat more calories than you burn, you are more likely to have high levels of triglycerides.

What can I do to lower triglycerides?
Changes in lifestyle are the key to fighting high triglycerides.  Luckily, the lifestyle changes needed are very similar to those used to lower cholesterol.

1. If overweight, lose weight: Cut down on excess calories and work on reaching your ideal body weight.  After all, excess calories are converted to triglycerides and stored as fat.
2. Eat a heart healthy diet: Reduce the saturated fat and cholesterol content of your diet and eliminate trans fats.  You need fat in your diet, but substitute monounsaturated and polyunsaturated fats for saturated fats. Also, avoid sugary and refined products and eat more fruits, vegetables, whole grains and low fat dairy products.  Those have less calories and therefore should contribute fewer triglycerides.  And substitute fish high in omega-3 fatty acids like salmon, mackerel, herring and sardines for meats high in saturated fats.  Omega-3 fatty acids reduce triglyceride levels.
3. Limit or avoid alcoholic beverages: Alcohol has a potent effect on triglycerides.  Even small amounts of alcohol can significantly raise triglyceride levels.  So, watch how much you drink.
4. Exercise on a regular basis: Not only does regular physical activity increase the good cholesterol while lowering the bad cholesterol, it also decreases triglyceride levels.  So, move at least 30 minutes a day at a moderate intensity, 5-7 days a week.

Of course, if you have high triglycerides, talk to your doctor about what the best course of action is for your specific situation.

The bottom line:
Cholesterol is not the only thing that needs to be monitored these days.  Keeping triglycerides at a desirable level is also key for heart health.  By leading a healthy lifestyle and keeping your weight at a desirable level, you can do a lot towards controlling both your cholesterol and triglyceride levels.  So, be proactive and lead a healthy lifestyle.  It can make all the difference!

Photo by Pink Sherbet

Doris remembered the apples, pears, strawberries and oranges that were available at the local grocery store when she was a kid seventy odd years ago.  You didn’t see guava, kiwifruit, mango and papaya like you did now.  Those were all considered exotic delicacies when she was young.  But now you could find them all year round at the supermarket. Things had sure changed since she was a kid, she mused as she pushed her cart past the papayas.

Improvements in shipping and horticultural methods have made many tropical fruits that were not available at the grocery store in Doris’s time, available year round now in most supermarkets and specialty food shops.  You no longer have to travel to a tropical locale to get your fill of tropical fruits.  You just need to head to your local supermarket.  That is great for our taste buds, but is it a benefit for our health as well?

Are tropical fruits healthy to eat?
Many tropical fruits are packed with beneficial vitamins and minerals. Here are 6 common tropical fruits and their nutritional profiles (a serving is a 3.5 oz edible portion).

1. Papaya: Has a sweet, mellow flavor and is an excellent source of vitamin C and a very good source of folate, potassium, dietary fiber, vitamin E, vitamin A and vitamin K.  It has 39 calories per serving.
2. Guava: Has a sweet or sour, aromatic flavor and is an excellent source of vitamin C and a good source of dietary fiber, vitamin A and B vitamins.  It has 51 calories per serving.
3. Kiwifruit: Has a sweet-tart flavor and is a great source of vitamin C and a good source of dietary fiber, potassium, magnesium, vitamin E and copper.  It has 61 calories per serving.
4. Mango: Has a spicy aroma and a peach-like flavor and is an excellent source of vitamin C and a good source of B vitamins, vitamin A and potassium.  It has 65 calories per serving.
5. Lychee: Has a sweet, grape-like flesh and is a very good source of vitamin C, folate, copper, potassium and vitamin B6.  It has 66 calories per serving.
6. Passion fruit: Has an intense sweet flavor and is a very good source of vitamin C, vitamin A, iron and potassium.  It has 97 calories per serving.

How can I fit tropical fruits into my diet?
Even though tropical fruits are easily available, they tend to be a little on the expensive side.  So, if you are watching your budget, don’t expect to replace your daily apple with a mango or kiwifruit.  However, it is nice to spice up your meal with these different tasting fruits once in a while.  Here are 5 ways to serve tropical fruit:

1. Salads: Kiwifruit, lychee and papaya are some tropical fruits that are a nice addition to fruit salads or even green salads.
2. Cereal: Many tropical fruits can be added to cereals, which is a tasty way to start your day.
3. Jellies or Preserves: Passion fruit, quince and guava are some common tropical fruits that are used in jellies or preserves.
4. Desserts: Guava, quince, kiwifruit and kumquat can be used in pies or tarts.  Papaya and passion fruit make great ice cream toppings.
5. Snack: The best way to eat these fruits is by themselves.  They are very healthy, low-calorie snacks.

The bottom line:
If you want to spice up your fruit selection, have a piece of tropical fruit occasionally.  Not only are they very tasty, they are also a great low calorie snack or dessert that is loaded with beneficial vitamins and minerals.

Photo by admiller via Flickr

As you walk down the aisles of your local grocery store, you will notice foods labeled as “fat-free”, “low in sodium”, “heart healthy”, etc.  Those labels make the foods sound extra healthy, but do the labels actually mean something?  Or are they just false marketing promises to convince you to buy the products?

That’s a great question.  In the past, food manufacturers used unproven nutritional claims to hype up their products.  Today, we have food labeling regulations that require food manufacturers to show evidence that their food actually delivers the nutritional claim that they intend to use.  So, you can feel comfortable knowing that food labels are held to certain standards.

What do these nutritional claims guarantee?
Here are 12 popular food claims that you may have come across during your grocery shopping and what they deliver:

1. *-Free: This label is used in regards to fats, sugar, cholesterol or sodium.  It requires that the product contain no more than a specified small amount of the specified item.  When the claim is made about fat, trans fat, saturated fat or sugar, the amount of the item must be less than 0.5 g per serving.  With cholesterol it is less than 2 mg.  And with sodium it must be less than 5 mg.
2. Fresh: These foods have never been frozen or heated and contain no preservatives.
3. Natural: These foods contain no artificial ingredients.  However, they can still contain chemicals, pesticides or genetically modified components.
4. Organic: Certified organic foods are produced without chemicals, pesticides or bioengineering.  Farmers have to use organic seeds and organically raised animals, which must be fed only organic feed and kept free of growth hormones and antibiotics and have access to the outdoors.  There are different levels of organic labels.  Foods that are made from only organic ingredients can be labeled “100% Organic.” Foods that have at least 95% organic ingredients can use the term “Organic.” And products that contain at least 70% organic ingredients can use the term, “made with organic ingredients.” Anything below 70% can not use the term organic.
5. Fortified, Enriched or added: This claim means that a specific nutrient (dietary fiber, potassium, protein or an essential vitamin or mineral) was added into the food that wasn’t there before or was only present in very small amounts.  This claim requires that the food contain at least 10% more of the Daily Value (DV) of that specific nutrient than before.
6. Healthy: This label can be used if the food is low in fat and saturated fat and a serving does not contain more than 60 milligrams of cholesterol or 480 milligrams of sodium.  These foods should also contain at least 10% of the DV of calcium, protein, fiber, iron, and vitamins A and C.
7. High, rich in or an excellent source of: This focuses on nutrients for which higher levels are desirable, like “rich in calcium” or “an excellent source of fiber.” It must contain 20% or more of the Daily Value for that nutrient per serving.
8. Lean and extra lean: This is used to describe the fat content of animal meat, whether that be the type that flies, runs or swims.  Lean foods have less than 10 g of fat, 4 g of saturated fat and 95 mg of cholesterol per 100 gram serving.  Extra lean has less than 5 g of fat and 2 g of saturated fat per serving and 95 mg of cholesterol per 100 g serving.
9. Light or lite: This means that it has 33% less calories or 50% less fat per serving than the regular food.
10. Low: Can be used for total fat, saturated fat, cholesterol, sodium or calories.  It means that you can eat a large amount of that food without going over the DV for that specific nutrient. Low fat must be less than 3 g per serving.  Low sodium means less than 140 mg per serving.  Low calorie means less than 40 calories per serving. Low cholesterol is 20 mg or less per serving.
11. Reduced: Is a comparison method that can be used for total fat, saturated fat, cholesterol, sugar, sodium and total calories. A food must have 25% less of the nutrient or calories than the regular version to be labeled “reduced”.
12. Gluten Free: These foods are completely free from ingredients that contain gluten, such as barley, wheat or rye.

The bottom line:
Grocery aisles are full of wonderful, healthy sounding nutritional claims. The key is to understand what they really mean.  And remember that some of the claims are in regards to how much of an item is in a serving.  Even a trans fat free item can contribute a significant amount of trans fat if enough servings are consumed.

So, while natural and healthy might sound good, those labels might not be what you are looking for or sometimes might be a little misleading.  So, make sure to read the food label and the ingredient list to see if the product truly passes your health standards!

So, does that mean flaxseed is the new miracle food?  Well, today I am going to explore that question as I go over the health benefits of flaxseed and some ways that you can incorporate it into your diet.

If you haven’t yet, please subscribe through iTunes.

One of the references I used while researching this show was WebMD.

Photo by adactio via Flickr

In the last few years, you have probably seen countless headlines extolling the virtues of omega-3 fatty acids and their role in a healthy diet.  So, why is everyone raving about omega-3’s?

Why are omega-3 fatty acids important?
Omega-3 fatty acids are polyunsaturated fatty acids that are needed in every cell of our bodies to reduce inflammation and prevent disease.  So, they are tremendously important, but unfortunately they cannot be synthesized by our bodies.  They can only be obtained by eating certain foods.  The same is true for omega-6 fatty acids, which are also essential to our diets.  So, why don’t we constantly hear about needing more omega-6 fatty acids in our diet then?

Well the answer to that question lies in the fact that omega-6 and omega-3 fatty acids should be kept in balance for optimal health.  The appropriate ratio is 2:1 or 1:1, depending on the study you read.  Unfortunately, many of us lack sufficient omega-3 fatty acids in our diets to approach these ratios.  The typical American diet is weighted much too heavily towards omega-6’s.  This imbalance can contribute to long-term diseases such as heart disease, cancer, asthma, arthritis, eczema and psoriasis.  It can also lead to mental disorders, such as depression, dementia, schizophrenia and ADHD.

Why don’t we get enough omega-3′s?
The deficiency of omega-3′s and over abundance of omega-6’s is due primarily to the use of sunflower oil, margarine, vegetable cooking oils (other than olive oil) and the over consumption of meats.  All of those items are high in omega-6′s, but have little or no omega-3′s.

How can we get more omega-3′s?
How can you increase your consumption of omega-3 fatty acids to balance the omega-6’s?  You could increase your consumption of oily fish (for example: wild salmon, mackerel, herring and sardines) and other omega-3 fatty acid rich sources, such as flax seeds, pumpkin seeds, purslane and walnuts.  You could also switch to the Mediterranean diet. The Mediterranean diet produces the optimal balance between omega-6 and omega-3 fatty acids.  It is a wonderful diet, which is rich in whole grains, fresh fruits, vegetables, fish, olive oil and which is low in meat.  And for those people with nut allergies or a dislike for fish, omega-3 supplements are a viable option, which is available at most supermarkets, drug stores and health food stores.

The Bottom Line
If you are eating a diet too high in omega-6’s, you should modify your diet to have a better balance between omega-3’s and omega-6’s.  So, cut back on food items that are high in omega-6′s and eat more that are high in omega-3′s.  That will allow you to strike a better balance and help you to lead a healthier, happier life!

Photo by via EuroMagic

I am a huge fan of nuts!  They are wonderful either as a snack or as an ingredient in a delicious recipe.  I just love eating them in granola, cereal, salads or even on their own. And the good news is that nuts eaten in moderation can be part of a heart healthy diet. That is right, I said moderation.  You don’t want to eat whole cans of nuts, especially the salted kind.

So, since I know it’s not just me and the squirrels that enjoy nuts, I thought it was time to feature them in the show.  In this episode, I will go over why nuts are heart healthy, why they should be eaten in moderation and I’ll give some nutritional information on some common types of nuts.

Some references I used while researching this show are New Wellness Encyclopedia, calorieking.com and Mayo Clinic.

The video podcast for this week is:

1. Watch That Posture!  Stand Tall!

The blog posts for this week are:

1. Massages for Fun and Health
2. Does This Look Spoiled to You?

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Photo by Swami Stream via Flickr

I received a lot of feedback about the First Q&A show 7 weeks ago.  Since it was so well received, I’m bringing you another one today.  I’m planning to continue putting out one of these Q&A shows every month or two, as long as I keep getting lots of excellent questions.  I love answering the questions and by putting the answers into a special episode, rather than an email, everyone can benefit from them.

In this episode, we have questions about how many calories to consume when training for a marathon, sleep deprivation, coconut oil and loose skin after weight loss.

Here are the links that I promised: “Running: The Gold Standard of Exercise” and “Drive Safe, Not Drowsy.”

Some references I used while researching this show are runners world, WebMD and Mayo Clinic.

The video podcast for this week is:

1. Putting the Plan Back In Weight Loss

The blog posts for this week are:

1. Extra Protein, Extra Large Muscles?
2. Eggs: Can I Eat Them?

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Photo by yomi955 via Flickr

Jared loved eggs.  In fact, he loved them so much that he had one in his sandwich every day.  It made his sandwiches taste just that much better. But then he read an article that said eggs were a high cholesterol food that could contribute to higher cholesterol and heart disease. Since his father died of a heart attack a few months back, he took that information to heart.  His dad had just turned 50 and he ate a lot of eggs.  So, after reading that article, Jared just wasn’t sure about eggs anymore.  Should he stop eating them altogether?

Jared is not the only one that is confused about whether eggs are healthy to eat or not.  The health information over the years has been confusing.  Are eggs healthy or not?  And how many eggs can we safely consume?

Are eggs good for us?
Eggs are not just tasty, they are also loaded with nutritional value.  After all an egg needs to hold all the necessary nourishment for a developing chick. So, it is not surprising that they are a good source of protein, selenium, iron, iodine, phosphorus, vitamin D and B vitamins (B2, B5, B9, B12 and choline). Plus they are a low calorie food (70- 80 calories) and not very high in fat. Unfortunately, they are also a concentrated source of cholesterol.  A large egg contains about 213mg of cholesterol, all of which is contained in the yolk.  So, it is important not to eat too many eggs.

Now, there is a debate about how much dietary cholesterol affects your cholesterol levels in comparison to saturated and trans fats.  Since the science isn’t clear yet, the American Heart Association and the Mayo Clinic both recommend that you watch the cholesterol content of your foods, including eggs.

How many eggs can I eat in a week?
How many eggs you can eat in a week depends on your health and what other items you eat in a day. Keep these 2 things in mind:

1. If you are in good health: Limit your intake of dietary cholesterol to less than 300 mg a day from all sources.  So, you can have an egg daily, as long as you limit other foods that contain cholesterol.
2. If you have high cholesterol, diabetes or cardiovascular disease: Limit your intake of dietary cholesterol to less than 200 mg a day from all sources.  So, if you are going to have an egg, choose a smaller egg, which has less cholesterol than a larger one.  Or better yet, eat only the egg whites or egg substitutes.  They have no cholesterol at all.

The bottom line:
Eggs are loaded with many valuable vitamins and minerals that can contribute to a healthy diet.  So, most people can have an egg a day as long as they watch the other foods that they eat the rest of the day.  It’s all about being reasonable and eating foods with cholesterol in moderation.

Many people talk about their weight loss plan and all the weight that they are going to lose.  The problem is that they focus on the “weight loss” and forgot about “the plan.” Without proper planning and preparation, most endeavors fail.  Weight loss is the same.  That is why this episode is dedicated to giving you tips and strategies to successfully lose weight.  So, sit back and enjoy the show!

If you haven’t yet, please subscribe through iTunes.

Photo by TheBusyBrain via Flickr

Danny was a college freshman who was having a hard time getting girls to notice him. Since the bodybuilder types seemed to get all the attention, Danny decided that he was going to bulk up.  He knew that in order to do that, he was going to need to eat a lot more protein.  So, he started drinking protein shakes, eating protein bars and upped the amount of meat, eggs and dairy products in his diet.  He really hoped all the extra protein would make him stronger soon because it sure was expensive!

Does eating extra protein make you stronger?
Unfortunately, eating extra protein will not give you added muscle bulk. Even though protein functions to build and repair muscles, consuming more protein won’t stimulate muscle growth by itself.  The key to building muscle is to strength train.

What happens to the extra protein?
Any protein over the amount your body needs to build muscle will either be burned for energy or, more likely, be converted to and stored as fat.  Not a desirable outcome!

If the diet you choose is high in animal protein (such as meat and dairy products), it is probably also high in saturated fat, which increases your risks of heart disease and cancer.  And another potential problem with a high protein, low carbohydrate diet is that it can take a toll on your kidneys because they have to process the extra byproducts created by the body’s breakdown of the extra protein.

How much protein should I eat to build muscles?
I’m not saying that you shouldn’t eat protein.  You want an adequate intake of protein to build lean muscle mass.  But if you eat a normal, healthy diet you will most likely get sufficient protein.  It is actually hard not to get enough protein.  The recommended dietary allowance of protein is about 12 to 15% of daily total caloric intake.  That works out to be about 0.8 grams for every kilogram (2.2 pounds) of body weight.

So, most Americans don’t need to worry.  The average American eats meat and dairy products regularly and easily exceeds the recommended dietary allowances.  Actually, the typical American eats almost double the recommended amount of protein.

Studies do suggest that professional athletes, such as bodybuilders or wrestlers, might need more protein than what is recommended by the RDA, but that doesn’t mean they need to go out of their way to consume more protein.  Most professional athletes consume more calories a day than the average person and easily get the extra protein they need that way.

So, what should you do if you want to build muscles?
Follow these 2 tips:

1. Exercise more: Bodybuilders are strong because of their workouts, not because they eat excessive amounts of protein.  So, if you want to bulk up, incorporate more strength training into your exercise regimen.
2. Eat a healthy, balanced diet: Your diet should be high in complex carbohydrates (vegetables, fruit and whole grains) and low in fat (lean meats, fish, poultry and low fat dairy products).  That will keep you healthy and provide you with enough protein to build muscle.  If you want to gain weight, just eat larger, healthier meals. Don’t get fixated on large quantities of protein.

The bottom line:
Consuming more protein will not make you stronger.  Exercise is the key to increased strength and muscle bulk.  So, don’t waste your money on protein shakes, bars and drinks.  Just continue eating a healthy diet and spend more quality time with your favorite strength training equipment.  Because exercise is the true key to getting stronger!

Photo by Kanka* via Flickr

Summer is in full swing and the heat is on!  Despite the relentless heat, many families head to the park to picnic. When the meal is over, the last thing eaten is often a sweet, juicy slice of watermelon. That is because watermelon is such a great fruit for the occasion.  Each bite seems to cool you down, making the heat more bearable.  But the benefits of eating a slice of watermelon don’t stop there.

What are the health benefits?
Watermelon is a great thirst quencher because of its very high water content (92%).  But it is also contains many nutrients.  It is an excellent source of vitamin C, vitamin A, vitamin B6 and lycopene.  In addition, it is a good source of dietary fiber, potassium, thiamin (vitamin B1) and magnesium. Plus, its a low calorie food (50 calories per cup), which makes it a perfect dessert for those who are watching their weight.

Need more reasons to convince you to eat a slice or two of watermelon this summer?  Well, studies show that eating watermelon may help protect against macular degeneration, reduce the risk of heart disease and certain cancers (such as prostrate and colon cancer), prevent erectile dysfunction and alleviate some symptoms of arthritis.  All good excuses to have a tasty slice.  It’s nice when something we enjoy eating is good for our health, isn’t it?

How do I choose a flavorful watermelon?
Compared to other fruits, it’s a little harder to tell when watermelons are ripe.  Here is what to look for when choosing a sweet, juicy watermelon:

1. Whole, uncut melons: Choose melons with a rind that is smooth and an exterior that is not overly shiny or dull.  Then look for a yellow or white spot on the rind.  That is where the watermelon was sitting on the ground.  If the watermelon is ripe, the spot will be a creamy yellow.  If it is still white, it is not ripe yet.  And if you give the watermelon a thunk on the side, a ripe melon will give you a hollow sound.
2. Precut melons: It is easier to judge the quality of a watermelon when it is precut.  The flesh should be deep red and moist with a fresh appearance.  Avoid pale fleshed watermelons that look dehydrated. The flesh should also be devoid of white streaks.

How do I eat watermelon?
Now that you’ve bought the watermelon, it is time to eat it!  Luckily, there are many ways to enjoy watermelon.  Here are 3 simple serving ideas to get you started.

1. Eat it plain: You can go with the traditional way to eat watermelon at a picnic.  Just grab a slice and bite right into it.  This is definitely my favorite way to go.
2. Fruit salad: You can use watermelon as a wonderful addition to a fruit salad.  Then you get the health benefits of the watermelon and all the other wonderful fruits you combine it with.
3. Yogurt: If you’re looking for a different way to eat watermelon, you can always puree it and add it to plain yogurt.  It’s a nice way to add a little flavor.

The bottom line:
So, the next time you are feeling the intense heat of summer, bite into a slice of watermelon.  You’ll get lot of important nutrients, your thirst will be quenched and your taste buds will be happy.  All that and low in calories. You can’t lose!

That is why I’m dedicating this show to convincing the 25% of adults who skip breakfast, that it is an important meal that should not be missed.  I am going to go over why it is important to break your fast (yep that is where the word breakfast comes from) and why you should eat a “healthy, nutritious” breakfast, not a sugary, sweet one. So, sit back and enjoy the show!

If you haven’t yet, please subscribe through iTunes.

Photo by Flickr EuroMagic via Flickr

This week’s show, like last week’s is being recorded in the Fresno area. So, if you noticed any differences in the sound due to the room acoustics, it’s the apartment we’re staying in that’s causing it.  I’ll be out here for a few months, so we’re adjusting our recording setup to minimize echoes.  Bear with us, it should get better.

Many people suspect they have a food allergy when, in reality, they often only have a food intolerance.  The confusion comes because a food intolerance can have some of the same symptoms as a food allergy, even though what causes them is quite different.

Since many people have had an unpleasant reaction to something they ate at one time or another and might have thought it was due to a food allergy, I decided to talk about the differences between food allergies and food intolerances.  In this show, I will cover how to tell them apart and give you some ways to manage them.

Here is a link to the lactose intolerance article that I promised you.

Some references I used while researching this show are Mayo Clinic and WebMD.

The video podcast for this week is:

1. Strength Training: It’s for You. Yes You!

The blog posts for this week are:

1. Açaí Berry: A Good Fruit, But Ignore the Hype
2. Sign Me Up for Yoga!

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!

Photo by borderlys by Flickr

A few years ago, if someone had asked if you had heard of açaí, you probably would have said “Huh? What’s that?” But today açaí is mentioned everywhere.  We are bombarded with products with açaí in them everywhere we turn. It is found in juices, ice creams, smoothies, beauty products, dietary supplements, liquors and the list goes on.  It is quickly becoming one of the most popular “health” foods in the world.  Some companies even claim that açaí is an amazing superfood that lowers cholesterol, increases energy, stops the aging process, burns fat and helps with cancer, heart problems and allergies.  Wow!  With all those miraculous claims, what is açaí and where can I get it?

What is açaí?
The açaí berry is a small, round, dark purple to black colored fruit that is similar in appearance and size to a grape, but with less pulp.  The meat of the fruit surrounds a single large seed that makes up about 80% of its mass.  The berry is harvested from the açaí palm tree, which is native to Central and South America, but it is most prevalent in the Amazon region of Brazil.  While they are tasty to eat, you are unlikely to get a chance to eat the berries fresh, unless you are in an area where they are grown, because they deteriorate quickly after they are picked.  That’s why they are usually sold as juices or powders in places other than where they are grown.

Are açaí berries healthy?
Açaí berries, like most similar fruits, have a healthy nutritional profile.  They are:

1. Rich in antioxidants: Some studies show that açaí berries have a high level of antioxidants, with more antioxidants than red wine, grapes, cranberries, raspberries, blackberries, strawberries and blueberries. That’s a good thing because a diet rich in antioxidants may help prevent diseases, such as heart disease and cancer.
2. Good source of fiber and protein: For a fruit, the açaí berry has been shown to be a good source of fiber and protein.  The dietary fiber is important for preventing constipation, lowering blood cholesterol levels and reducing the risk of heart disease.  The protein is an added bonus because it gives people who don’t eat meat or who are trying to eat less meat another plant based source of protein.
3. Contains omega-3 fatty acids: These heart healthy essential fats may help reduce inflammation and prevent heart disease.

Are the claims of companies selling açaí true?
Although the açaí berry has a number of substances that look promising in promoting health, research is still in the preliminary stages.  More evidence is needed to back up the claims that are currently being put forward in the media. So, don’t take all the claims that the açaí berry is an elite superfood at face value, especially any claims about its ability to burn fat and help you lose weight.  Those claims are unproven.  So far, studies have not shown that this berry has dramatically more health benefits than other similar fruits.

The bottom line:
The science community is still unsure if açaí can deliver on all the health claims that have been associated with it recently.  But eating a diet rich in fruits is an important part of a healthy diet and the açaí berry does seem to be a good source of antioxidants.  So, if you enjoy açaí products as part of a balanced diet and not as a cure to a health ill or as part of a weight loss plan, you know that you are doing something good for your health!

Photo by Kanko* via Flickr

Laura decided to swear off desserts for what seemed like the 100th time.  She had struggled to beat her weakness for sweets for years. Unfortunately, whenever she deprived herself of desserts, she craved them even more and ended up binging later.  Laura desperately wanted to eat healthy, but her inability to conquer her sweet tooth kept getting in the way and had her extremely frustrated. She hoped that this time she would be able to make it work.

Is Laura on the right path?
Laura shouldn’t beat herself up about her sweet tooth.  You don’t have to give up desserts entirely to be healthy.  It is okay to allow yourself a small dessert, once in a while.  The key is moderation because, for many people, trying to eliminate sweets will cause irresistible urges that result in binging later.  That will result in the consumption of a higher amount of calories and fat than if an occasional sweet was allowed.  Those binges can make weight control very difficult.

Part of the practice of eating sweets in moderation is realizing that your favorite desserts don’t have to be super unhealthy.  You can create a tasty version that is lower in calories, fat and sugar!  You just need to tweak the ingredients a little bit, so that you satisfy your cravings, in a healthier way.

How do I make my desserts healthier?
Many desserts are made with unhealthy ingredients, such as butter, margarine, sugar, shortening, heavy cream, whipping cream, sour cream or cream cheese. That means that they are loaded with sugar, saturated fats and empty calories.  If you want to make your desserts healthier, here are 8 ingredient substitution suggestions to help you make that a reality.

1. Whole Eggs: Substitute either 2 large egg whites or ¼ cup of egg whites (or egg substitute) for 1 whole egg.
2. Whole or 2% Milk: Substitute 1% or skim milk for 2% or whole milk.
3. Cream: Instead of using heavy cream, use light cream or half and half.
4. Buttermilk: Substitute 1 tablespoon vinegar or lemon juice plus enough milk to make 1 cup for 1 cup of buttermilk.  Or substitute 1/2 cup plain yogurt plus 1/2 cup milk.
5. Sour cream: Substitute 1 cup plain yogurt for 1 cup sour cream.
6. Butter or oil: Substitute applesauce for butter or oil in a 1:1 ratio. However, work your way up to that.  For a recipe that calls for 1 cup of oil or butter, start out with ½ cup of applesauce and ½ cup of oil or butter. Increase the ratio of applesauce to oil or butter each time you make the recipe, until you feel you no longer need to use any oil or butter.  Of course this is a substitution for an ingredient, not a cooking oil.
7. Sugar: Use half of the sugar listed in most recipes.  You’ll be surprised to notice that most times, the recipe will be plenty sweet.
8. White flour: Substitute whole wheat flour for half the flour in the recipe.

The bottom line:
Many recipes call for inordinate amounts of fat and sugar.  But these components are not always essential for a delicious dessert.  So, with a few minor adjustments, you can still eat reasonable portions of your favorite dessert, from time to time, without taking in so many calories.  Plus, it will satisfy your cravings, reducing your chance of binging and consuming more calories than you need.  So, don’t cut out all of your sweets, if it makes you crave them even more.  Just make good choices on what’s in your sweets, how often you eat them and the portion size when you do eat them.  You only live once, so you need to strike the right balance between fun and health!

In this episode, I am going to go over why bananas are so good for us and how to choose and store them.  So, sit back and enjoy the show!

If you haven’t yet, please subscribe through iTunes.

Photo by cwbeucheler via Flickr

After listening to “Being Healthy for Busy People” podcasts for a few months, Stan realized that his daily fat intake was way too high.  He was a meat and potatoes kind of guy who enjoyed his steak, eggs, whole milk and greasy snack foods.  Even though he thought it might be a tough transition to make, he decided it was time to change his diet. But where to start?

Stan isn’t alone in having a fatty diet.  Most Americans consume far more total fat, especially saturated fat, than what is recommended by the American Heart Association and the American Cancer Society.  That’s a concern because consuming too much saturated fat increases your risk of heart disease, obesity and cancer.

The American Heart Association recommends limiting total fat intake to less than 25-35% of your total calories.  As for saturated and trans fats, they should comprise less than 7% and 1% of your calories, respectively.  The remaining fat should come from plant or fish sources, rather than other animal sources.  Of course, deriving all of your fat from non-partially hydrogenated vegetable sources is the best possible scenario.

Now, we must remember that fat is not the villain that many people make it out to be.  It is true that too much fat can clog the arteries and cause other health issues, but we must remember that consuming the right amount of fat is essential to a healthy, well functioning body.

How can I cut down on fat?
Now assuming that you are eating too much fat or too much of the wrong kind of fat, you should cut back a bit.  Here are 7 tips to reduce your total fat intake, especially saturated fat.

1. Reduce your intake of red meat: Substitute fish or skinless chicken or turkey breast.  These are good alternatives to high fat meat.  And when you eat red meat, select lean cuts, trim off all the visible fat and eat smaller portions (3 to 5oz).
2. Avoid whole dairy products: Use nonfat or low-fat milk and milk products (choose partially-skimmed cheese or cottage cheese).
3. Eat more vegetables, fruits and whole grains: Make vegetables or grains the core of your meals instead of meat.  Better yet, have a meatless meal a few times a week. But don’t add high fat garnishes to compensate, such as butter, creamy dressings or creamy sauces.  That defeats the purpose of having a meatless meal.
4. Avoid foods high in saturated fats and oils: Limit or avoid butter, cream and foods containing palm or coconut oil.
5. Avoid frying foods in fat: Broil, bake or boil foods instead.  If you have to fry, use olive oil instead of butter.
6. Cut back on fat-laden snacks: Chips, donuts, ice-cream, pastries, cookies and cakes are all examples of high calorie, high fat foods with little nutritional value.  If possible, avoid them.  If you do eat them, search out the lower fat options or reduce your portion size.
7. Avoid foods with trans-fats: Read nutritional labels and ingredients lists carefully. If the ingredients list partially hydrogenated fats, it has trans fats.  Choose an alternative without any.

To find out more about why saturated and trans fats are bad for you and why unsaturated fats are better you can read: “Know Your Fats”.

The bottom line:
A moderate amount of fat is essential for a healthy body.  So, don’t eliminate your fat intake altogether.  Instead, eat the right kinds of fat and eat them in moderation.  So, focus on vegetables, fruits and whole grain products and if you like, you can round out your diet with low fat dairy products, lean meats, poultry and fish.  That will reduce the saturated and trans fats you eat and you will be healthier for it!

Photo by Powerbooktrance via Flickr

It had been one of those days.  Aaron had been unfocused and unproductive all morning.  Thinking that a short break might help, he headed to the break room and poured himself a tall cup of coffee. After stirring in three tablespoons of French vanilla non-dairy creamer, he took a sip.  He smiled.  He never could handle the stuff black, but with the creamer it was just right.  Grabbing a couple packs of sugar, just in case, he headed back to his cubicle to see if he could finally get some work done.

Many people enjoy the taste of non-dairy creamers in their coffee just like Aaron.  Some enjoy the plain versions, while others like to indulge in the flavored varieties, such as Irish cream, hazelnut, French vanilla, amaretto or toffee nut.  The problem is that even though non-dairy creamers might make our drink look and taste better, they might not be that healthy.

Why are non-dairy coffee creamers unhealthy?
The worst things about non-dairy creamers are all hidden.  You may not know the amount of calories, saturated fat, trans fat and sugar non-dairy creamers can add to a drink.  That is not completely your fault.  The nutrition labels on these products are misleading.  Here are 2 things to be wary of when buying creamers:

1. Portion size: The serving size listed on non-dairy creamers is 1 teaspoon and that serving only has 10 calories.  So, initially you might think that creamers are not contributing too many extra calories.  But how many teaspoons of creamer do you use in your coffee?  Not many people use only one teaspoon.  On average people use 1-2 tablespoons (3-6 teaspoons!), which turns the 10 calories/serving into 30-60 calories for a cup of coffee.  If you have multiple cups a day, the calories can really add up.  So, the next time you use creamer, measure how much you put in.
2. Partially hydrogenated oils (trans fats): If a food has less then 0.5 grams of fat per serving, food companies are allowed to round that number down to zero.  But if the serving size is small like in creamers and you use a lot of servings, that number can start to matter. Even 0.1 grams of trans fats multiplied by six, three times a day becomes 1.8 grams/day. If the amount was 0.4 grams that would become 7.2 grams/day.  This is where reading the label comes in handy.  If the ingredient list has partially hydrogenated oils listed, then you have trans fats in the creamer.  Trans fats are harmful to your health and should be avoided if possible.  They have been linked to an increased risk of heart disease and possibly other health problems.  In fact, unlike saturated fats which only raise the bad cholesterol, trans fats lower your good cholesterol as well.  That’s a bad thing because the good cholesterol helps to combat the bad cholesterol.

What else can I use in my coffee?
If you need something to flavor your coffee, here are some healthier alternatives that might work for you.

1. Milk: Try adding nonfat, 1% or 2% milk to your coffee.  These products have no trans fats and less calories than the popular non-dairy creamers on the market.
2. Fat-free Half and Half: This alternative only has 20 calories per 2 tablespoons and has no trans fats.  It does have some trivial amounts of fat though, so be aware of that.  They just occur in amounts less than 0.5 grams per serving allowing them to round down to zero.
3. Non-Milk Alternatives: If you are lactose intolerant or prefer to avoid milk, try soy, rice or almond milk.  They are all free from trans fat and tend to be lower in calories.  Personally, almond milk is what I prefer to use when I drink coffee.  It is a healthy choice and gives the coffee a nice flavor.

The bottom line:
Don’t let the non-dairy creamer companies fool you with their misleading labels.  It is important to read the labels and really know what you are consuming.  You don’t want to sabotage your healthy diet with hidden calories and fats.  Now you can see past their little tricks and enjoy your cup of coffee without all those extra calories and fat!

Since summer is here, I thought it would be fitting to cover a popular warm weather goal: Getting a flat belly.  My goal in this show is to teach you the truth, the whole truth and nothing but the truth about how to achieve a flat, trim stomach.  This is important because many people are not completely happy with their bodies, especially their stomachs.  If it is not as flat as they would like, they are often self conscious about showing it in public, like when they go to the beach.  So, sit back and enjoy the show!

If you haven’t yet please subscribe through iTunes.

Photo by Kanko* via Flickr

Pasta has gotten a bad rap over the past few years.  It has been categorized as a fattening food and been placed in the bad carbohydrate category.  Some people have even claimed that it has a high glycemic index.  But are any of these claims actually true?

That’s an important question to ask because many people love pasta but have been avoiding it like the plague because they believe that it is bad for them.  Especially when they are trying to lose weight.  But are we operating under the right assumptions?  So, today I am going to dedicate this show to pasta and nothing but pasta.  I am going to go over what pasta is, discuss whether it is healthy or not and give you some tips on how to make it as healthy as possible.

Some references I used while researching this show are The New Wellness Encyclopedia and ilovepasta.org.

The video podcast for this week is:

1. Sit Up Straight!

The blog posts for this week are:

1. Stop Snoring!
2. Breakfast Cereal Selection: Health vs Hype

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Photo by jetalone via Flickr

Susan’s mornings were always hectic.  That is why she either skipped breakfast or grabbed a coffee and a pastry on her way to work every morning.  Until her older sister had a heart attack that is.  While Susan was visiting her in the hospital after the quadruple bypass, she realized that it could be her in that bed one day if she didn’t make some changes.  That is when Susan decided to make her health a priority.

The first step Susan chose to make was to start eating a nutritious breakfast every morning.  So, yesterday she stopped at the store and bought a healthy sounding cereal with all the buzzwords, such as “all natural”, “no cholesterol” and “no trans fat”.  Unfortunately, she didn’t realize that the cereal that she chose was full of sugar and had very little fiber.  It was not such a healthy choice after all.  If only she had read the nutrition label.

How do I choose a healthy breakfast cereal?
Just because a cereal sounds healthy, does not mean that it is healthy.  There are a lot of popular, healthy sounding cereals lurking in the cereal aisle that hold little to no nutritional value.  That’s why it is important to look past the marketing hype on the front of the box and read the nutrition label.

Here are 6 tips to consider the next time you buy cereal:

1. Avoid high sugar cereals: You don’t want your cereal to be as sugary as a candy bar!  If sugar or any other sweetener, such as corn syrup, honey or molasses is high on the ingredient list or there is more than one sweetener listed, you can be sure that you are eating a high sugar cereal.  Aim for a cereal where less then 25% of its calories are due to sugar.  If a cereal contains dried fruit, it can be a little higher in sugar because while dried fruit adds sugar, it also adds extra nutrition to your cereal.
2. Avoid high fat cereals: Even though most cereals are low in fat, some cereals like granola use palm kernel or coconut oil, making them higher in saturated fat.  So, make sure to check the ingredients list.
3. Avoid high sodium cereals: If you are trying to reduce your salt intake, buy a cereal with little to no sodium.  Most cereals have 200 to 300 milligrams of sodium per serving and sometimes more, which might be too much for you.
4. Choose high fiber cereals: Look for brands with 5 or more grams of fiber per serving.  Whole grain cereals, such as ones containing whole wheat flour, barley or oats tend to be high in fiber.  That’s important because eating fiber has been shown to reduce the risk of heart disease and lower cholesterol levels.
5. Choose cereals with whole grains: Cereals that have whole grains give you more fiber, vitamins and minerals than refined grains (white flour).  And these grains should be listed first on the ingredient list because ingredients are listed in order from highest to lowest quantity.  Eating more whole grains can reduce the risk of diabetes and heart disease.  Refined grain cereals provide no such health benefits.
6. Read the ingredient list: Also, make sure that the ingredient list is not too long and that there are not many unnecessary ingredients, such as artificial flavors, colors, preservatives or ingredients which you don’t even recognize as a food.  Simpler, shorter ingredients lists usually mean a less processed, healthier cereal.

The bottom line:
Choosing a healthy breakfast cereal takes only a small amount of effort on your part.  So, take the time to read the nutritional label and aim for a whole grain cereal that is high in fiber, low in sugar and sodium and has no saturated fat. It will be time well spent because breakfast is an important meal to get your day started off the right way!

Photo by Kanko* via Flickr

Today is a milestone episode.  We made it to episode 50!  That’s an episode every Thursday for 50 straight weeks.  Not bad!  And in honor of that, this episode is a listener question episode because I get a lot of great questions and I thought, what better way to thank you all for making the show what is than to dedicate a show to all your questions.

Now I want to remind you that the first episode of the new Being Healthy TV video podcast is coming out this Sunday and every week after that.  So, please subscribe and, better yet, tell at least one person you know about Being Healthy TV.  The more people that know, the more people I can help!

In this show, I will answer questions regarding exercise induced asthma, suntan lotions with exceptionally high SPF’s, the accuracy of blood pressure machines in drug stores and the difference between decaf and regular tea.

As promised here is the link for show 46, which is about the dangers of tanning.

Some references I used while researching this show are Mayo Clinic, WebMD, usforacle.com and about.com.

The blog posts for this week are:

1. Millet: Not Just for the Birds!
2. Eating Healthy Is As Simple As 1-2-3

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!

Photo by jenny downing via Flickr

Most people realize that making changes to their diets could make them healthier.  But with so much confusing, conflicting and restrictive nutritional advice out there, many people are not sure what changes to make.  Should they eat a lot of certain foods?  Should they cut out carbohydrates, meats, etc.?

Don’t worry! Even though we are constantly bombarded with conflicting dietary recommendations on a daily basis, eating healthy is actually not that difficult.

How can I eat healthy?
Having a healthy diet is simple.  There are a few core rules to follow that will get you most of the way there. Start with these three basic rules.

1. Eat a variety of food: Don’t restrict yourself to just one food category.  You will be doing your body a disservice.  It requires a variety of foods to provide it with all the nutrients it needs to function at its optimal level.  Each of the different foods provide slightly different nutritional benefits.  So, stay far away from any person or product that tells you that you can get all that you need from one single “superfood.”
2. Eat mostly plant-based foods: Vegetables, fruits, whole grains and legumes should make up the bulk of your caloric intake.  These foods are loaded with complex carbohydrates, fiber, vitamins and minerals that are key to a healthy diet.  The rest of your calories can come from lean meats, fish and low fat dairy products, but if you prefer to be a vegan or vegetarian, you could avoid them entirely.
3. Don’t overeat: It is important to maintain a healthy weight and to not eat more calories than you burn.  Otherwise, you will gain weight.  If you gain too much, it will take a toll on your body, especially if you continually cycle between weight gain and weight loss.  The more active you are though, the more calories you will be able to eat.

Following these three basic rules will help promote health and reduce your risk of chronic diseases, such as heart disease, type II diabetes and cancer.

Do I have to give up my favorite foods?
No, you don’t have to give up your favorite foods.  If your overall diet is healthy, it is okay to indulge in less healthy foods like a cheeseburger, a cookie or a scoop of ice cream once in a while.  Just limit how frequently you eat unhealthy foods and try to eat them in smaller portions.

Changing your diet is not about giving up foods you like and ending up with a bland, boring diet.  Look at it as a food adventure.  It is an opportunity to try different foods that you don’t normally eat.  There are so many tasty fruits, vegetables and grains that most people don’t normally eat that are bursting with rich textures and flavors.  Plus, there is an amazing array of healthy spices and sauces to flavor any dish.  If you’re changing your diet, you now have the perfect excuse to try them!

If you change your diet and disagree, it’s because you haven’t ventured to try enough new foods yet or haven’t tried enough recipes.  If you just remove foods from your diet without adding enough new ones you enjoy, your diet will definitely seem more bland and boring than before.

The bottom line:
Good nutrition is key to good health.  Fortunately, a healthy diet is nowhere near as complicated to achieve as many people think.  By keeping it simple and following the three rules I mentioned, you will be on the road to good health.  So, have fun embarking on your eating adventure!

This blog post made possible by our sponsor:

Photo by merec0 via Flickr

Have you ever watched birds eating bird food out of a bird feeder?  The main ingredient in that feed is often millet.  Millet is a seed, but is categorized as a grain because of its grain-like consistency.  Birds can eat it day in and day out and be happy, healthy and full of energy!  But I bet that many of you didn’t know that millet is not just for the birds.

In parts of the world, millet has been consumed by humans for thousands of years.  In prehistoric times, especially in northern China and Korea, it was millet rather than rice that was the dominant staple grain.  There is even a mention in the bible that millet was used to make unleavened bread.  And today millet is still a popular grain in countries such as China, Japan, India, Africa, Egypt and Russia.

However, in the United States and other western countries, millet is mainly used as an ingredient in bird and cattle feed.  It turns out though that millet is actually a very healthy food for us as well.  As more Americans have realized that, millet has even started to grow in popularity in the United States over the past few years.

Why is millet healthy?
Millet is a highly nutritious, gluten free, whole grain that is packed with vitamins and minerals.  Since it is a whole grain, it is high in complex carbohydrates, low in fat and rich in protein and dietary fiber.  Millet is also a good source of calcium, iron, potassium, magnesium, phosphorus, manganese, zinc and B vitamins (especially niacin, folic acid and B6).  That makes it a great substitute for less nutritious refined grains like white flour or white rice.

Studies have also shown that consuming millet can reduce the risk of heart attacks, lower frequency of migraines, decrease blood pressure, lower cholesterol, decrease the risk of type 2 diabetes, help with fat metabolism and body tissue repair and protect against breast cancer and childhood asthma.  So why aren’t you eating millet again?

How can I incorporate millet into my diet?
Millet is a delicious, mildly sweet and nutty grain that is easy to incorporate into your diet.  Here are five ways to do just that:

1. Breakfast porridge: Cooked millet can be prepared for breakfast much like oatmeal.  For extra flavor and nutrition, you can add some nuts or berries to it.
2. Side dish: If you are looking for an alternative to rice and potatoes, try millet instead.  It has a nice fluffy texture like rice and can be served with any dish.  Or you can try combining it with other whole grains, such as brown rice or quinoa.
3. Baked items: You can substitute ground millet flour in the recipes for common baked items, such as breads or muffins, bringing variety and increased nutrition.  Just remember, in order for breads to rise, millet needs to be combined with glutenous flours.
4. Soups and stews: You can add millet to soups and stews, and it will also add texture and body.
5. Snacks: Millet can be popped like corn and eaten as a snack by itself or added to granola.

The bottom line:
Millet is a wonderful, nutritious, versatile grain that is not just for the birds!  So, you can keep feeding the birds the bird feed, but make sure to get some millet for yourself, too.  It really is a healthy substitution for other less nutritious, refined grains.

I have some exciting news to share with you today!  I am taking my passion for health and helping others to the next level.  In June I will be coming out with a weekly video podcast in addition to the weekly audio podcast. The video promo will be coming out this Sunday, so look for it and enjoy.  I am very excited to bring Being Healthy TV to you this year!

This is going to be a great year for Being Healthy TV, so make sure to partake of the new video goodness.  I promise you won’t regret it!  Now on to the show!

When many of us think about losing weight, we automatically think that we need to shun carbohydrates in favor of high protein foods because we heard that sugar is fattening.  But do carbohydrates actually make you fat?

Since carbohydrates have so often been debated when it comes to health, I thought it would be helpful to clear a few things up today.  In this show, I am going to discuss exactly what a carbohydrate is, what types of carbohydrates are best and whether carbohydrates will make you fat.

As promised, here is show 26 for those that are interested in listening to my journey to being healthier.

Some references I used while researching this show are The New Wellness Encyclopedia, Mayo Clinic and about.com.

The blog posts for this week are:

1. Oatmeal: The Breakfast of Champions!
2. Granola Bar: Healthy Treat or Sugary Sweet?

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

You just finished your workout and you are starving!  You check your watch.  Three hours left until dinner?  No way will you be able to make it that long without food.  A post workout snack to tide you over until dinner sounds like just the thing.  So, you reach into your bag and grab a granola bar.  But is that the right choice?

Are granola bars healthy?
Granola bars have become a popular snack or breakfast choice among athletes, outdoor enthusiasts and busy people who want a healthy option that is quick, convenient and filling.  However, they might not be as healthy or nutritious as many think.

Most granola bars commonly contain candy like ingredients, such as caramel, chocolate and marshmallows. And they are usually dipped in a sugary syrup, which makes them little better than high calorie candy bars. Plus, most are highly processed, contain artificial ingredients and have little fiber in them.  So, what you end up with is a snack that is full of fat and sugar with little nutritional value.

Can I still eat granola bars?
That does not mean you have to stop eating granola bars.  You just can’t be lulled into a false sense of security because granola is in the name.  You have to read the nutrition labels when you choose granola bars.  Some granola bars are healthy and some are not.  Here are a few things to look for on the nutrition label.

1. Dietary Fiber: Make sure the dietary fiber is more than 2g per bar.  Higher fiber foods give you more sustained energy and make you feel full faster.
2. Watch the fats and sugars: Stay away from bars that are made with high amounts of saturated oils, trans fats and sweeteners.  Partially hydrogenated oils, high fructose corn syrup, refined sugar and candy like products should be avoided entirely.  Granola bars with those ingredients will be high in fat and sugar and contain little nutritional value.
3. Skip the artificial flavors and colorings: Artificial flavors, colors and preservatives add no nutritional value to your snack and some have been shown to be detrimental to your health.  They are used to enhance the presentation of foods and to extend their shelf life, not to enhance your health and extend your life.  So, avoid them.

I Can’t Find A Healthy Granola Bar!
If you can’t find a granola bar that is healthy, you can make your own granola or granola bars, like I do. Making homemade granola is easy, doesn’t require much time and gives you complete control over the ingredients.  That allows you to make something exactly to your taste that is more nutritious and quite often cheaper than commercial granola bars.

The bottom line:
Even though granola bars are appealing because they are convenient and practical, you need to look deeper when considering them as a snack choice.  Many of them contain so much sugar and fat that they are not much healthier than candy bars.  So, read the labels and don’t be fooled by the healthy image that the term “granola bar” implies.  The food companies are more interested in selling products, than they are in making you healthy.  It is up to you to make sure that you get the healthy food you need.  It is out there. You just have to make the right choices!

Most mornings, I have a bowl of oatmeal with blueberries mixed in. I’ll have fresh blueberries if they are in season, but otherwise, I go with frozen.  Pure heaven!  I know many people will think I’m crazy, but once you get used to eating oatmeal, you will agree.  There is nothing like a nice, hot, steaming bowl of oatmeal to start the morning off right.  It is the breakfast of champions!

Why is oatmeal so healthy?
Oatmeal is gaining in popularity again due to its ability to lower cholesterol.  That benefit is due to the water soluble fiber that oatmeal contains, which lowers LDL (bad) cholesterol levels. However, don’t think that eating oatmeal for breakfast will be enough to counteract the eating of a high fat diet the rest of the time.  Oatmeal cannot undo the effects of such an unhealthy diet.  Oatmeal, like any cholesterol lowering food, is most effective when the rest of your diet is heart healthy.

Now, the health benefits of eating oatmeal are not limited to improving your cholesterol.  Eating oats also helps control blood sugar levels because it is a complex carbohydrate and complex carbohydrates release energy, in the form of glucose, more slowly into the bloodstream than simple carbohydrates.  That gives you a more sustained energy that will last you until lunch, rather than the quick energy a donut provides, which will make you feel hungry again much sooner.  Plus oatmeal is full of fiber, making you feel full with less calories, which is also a great thing for weight control.  And as an added benefit, oatmeal has also been shown to be a great source of manganese and selenium.

Which oats should I choose?
Now, when you go to the store to buy oats, there are actually four varieties of oats available to choose from: steel cut, rolled (also called old fashioned), quick and instant.  The difference between the different varieties is in the cooking time (finer cuts cook more quickly) and texture and not so much in nutritional value.  The processing does not appear to dramatically change the nutritional value of the oats. The exception to that is instant oatmeal, which is often loaded with salt, sugar and even fat.

However, it is the flavor and texture that is lost in processing, creating a blander, mushier product.  Here are the four varieties of oats from least to most processed.

1. Steel cut oats: Also known as Irish oats or Scottish oats, they are the least processed of all the varieties and are the closest to the original whole form.  They look like kernels.  They are produced by running the grain through steel blades that slice each oat into 2 or 3 pieces.  Steel cuts are a slow cooking oatmeal.  They take 30 minutes to cook and have a denser, chewier texture that are preferred by many.
2. Rolled or old fashioned oats: These have a flatter look, due to being steamed and rolled.  They take 5 to 7 minutes to cook.
3. Quick oats: The processing for these is very similar to rolled oats.  The difference is that they are cut into smaller pieces prior to the steaming and rolling.  They take about 3 to 5 minutes to cook.
4. Instant oatmeal: The grains are precooked and dried prior to being rolled until they are very thin. Cooking time is usually 2 to 3 minutes.  Often, sugar, salt and other additives are added to the finished product, making it the least healthy choice.

So, choose the oats you use for your oatmeal based on the time you have available and the taste and texture you prefer.  Any variety, with the exception of instant oatmeal, will make for a heart healthy breakfast.

The bottom line:
Oatmeal is a great food for people trying to reduce or control their weight because it fills you up with less calories and gives you sustained energy that will last you longer than less healthy alternatives.  Plus, it is an important part of a heart healthy diet that helps to prevent or combat heart disease and high cholesterol.  So, have a bowl of oatmeal in the morning.  And don’t forget the blueberries!

You’re running late for work and have no time to make breakfast.  So, you make a quick stop at Dunkin’ Donuts and grab a bagel with cream cheese and a coffee on your way to work.  You’re trying to be more health conscious and you heard that bagels were a wholesome way to start your day.  But are they?

Are bagels healthy?
Many people can’t resist the taste of a hot, fresh bagel in the morning.  However, bagels are not as healthy as some people claim. Here are three reasons why bagels might not be the healthiest choice.

1. High in calories: Bagels tend to be high in calories.  The average bagel has around 300 calories, with some having quite a bit more than that.  How many calories a bagel has depends on the type of bagel you eat (plain, wheat, blueberry, cinnamon raisin, etc.) and the size of the bagel. The average plain bagel has the same amount of carbohydrates as 3 or 4 slices of bread (an average slice has about 90 calories).  But the likelihood of you eating that many slices of bread is unlikely. However, with bagels, people often have more than one because they like the taste so much.  So, people end up consuming a lot more calories than they think and therefore eat more calories during the day than they otherwise would.
2. Unhealthy toppings: The second problem is that most people don’t eat bagels plain.  They add unhealthy toppings that are high in saturated fat and calories, such as cream cheese, butter, ham, bacon and egg on their bagels.  Those toppings make the bagel even more unhealthy.  Here is an example of a commonly eaten bagel:
   • A Dunkin’ Donuts plain bagel with plain cream cheese has almost 500 calories.  It also has 9.5 grams of saturated fat, which is 50% of the recommended daily value (RDV) for someone on a 2,000 calorie diet.  Getting 25% of the calories and 50% of the saturated fat that you are recommended to get in a day from one breakfast item, isn’t good.
3. Low in vitamins, minerals & fiber: Plain bagels are not very high in nutrients.  Some of the other varieties are better, but almost all are low in fiber, which results in the starches in the bread being quickly converted to sugar.  This will give you quick energy, but it will not be sustained energy. This means your energy level will ebb faster and you will be hungry again sooner than if you had consumed a fiber rich food, such as 100% whole grain bread. This can result in you consuming more calories during the day.

Can I still eat bagels without being unhealthy?
If you are choosing among different bread products, you are better off eating 100% whole grain bread or an english muffin in the morning, since they have less calories.  But if you can’t give up bagels, there are a few things you can do to make them a little healthier.

1. Choose a smaller size: Go for a smaller bagel, such as a mini bagel.  You will save a lot of calories that way.  Or if you are unable to get a smaller size, only eat half of the bagel and save the other half for another meal.
2. Find a whole grain bagel: Whole grain bagels have more nutrients and a lot of fiber, which makes you feel more full and slows down the conversion of starch to sugar.  That gives you a one, two punch of eating less calories and having the calories you get give you energy for a longer period of time.  Plus eating enough fiber helps reduce the risk of diabetes, heart disease and bowel disorders. Unfortunately, it is very hard to find whole grain bagels.  And be careful because just like with wheat bread, wheat bagels are mostly white flour with a little whole wheat thrown in.  You need to find one that is labeled as 100% whole wheat flour.
3. Choose healthier toppings: Watch the toppings that you put on your bagel.  Instead of spreading high fat cream cheese, switch to hummus, low fat cream cheese, cottage cheese or just eat your bagel plain.  The key is to not add too much unneeded fat to the bagel.  Some fat is good, but most people get more than they need throughout the day.

The bottom line:
If you are on a diet or watching your weight, bagels may not be the best breakfast option for you.  Most don’t have many nutrients, are low in fiber and are not a low calorie food.  While they may be convenient and tasty, they are not especially healthy.  So, if you are trying to watch your weight, try not to eat too many bagels too often!

Mark was unloading the bags of groceries he picked up for “Mark’s Mega Memorial Day Barbecue Extravaganza.” Well that’s what the guys called it anyway.  And with ten pounds of beef, ten pounds of chicken, five packages of hot dogs and some sausages, he felt like he’d definitely earn that distinction this year.  It was going to be awesome!

“Mark?” Stacy called from the door leading into the house as he grabbed a couple more bags and carried them to the garage freezer. “Jill next door just told me that she heard that grilling foods causes cancer.”

“What?” Mark turned around, caught off guard. “Grilling is healthy. That’s why we do it.  All the fat drips off making the meat leaner.”

“Well, she said there were studies and everything.  And I know with your family history of cancer, you’d want to know.”

“But what do we do with all this meat?” Mark said gesturing back at the freezer, weighing both his mother’s and uncle’s fights with cancer against the weekend’s festivities. “We’re throwing a huge party in a couple days.  I can’t cook all this meat in the house.” Mark sighed, rubbing his forehead. But I don’t want to give anyone cancer either.” “Why couldn’t Jill have told you this after the party?”

What makes grilled foods unhealthy?
Well, Jill’s friend was right.  Grilling foods produces carcinogens, which are cancer causing agents. That is the case regardless of what meat you grill or what type of fuel you grill with.  Grilling exposes the meat and whoever eats it to two separate carcinogenic sources.

1. Heterocyclic Amines (HCAs): These chemicals are produced when meat is cooked at high temperatures.  When the muscle protein in red meat, poultry and fish are subjected to intense heat they create HCAs, which have been linked to cancer, especially cancer of the colon and breast.
2. Polycyclic Aromatic Hydrocarbons (PAHs): These chemicals are produced when fat drips from the meat into the flames and produces smoke.  The PAH filled smoke rises and coats the food, contaminating it.  But they are also created, and in higher concentrations, when flames touch the meat itself, charring and blackening it.

How can I reduce my exposure to HCAs and PAHs?
The good news is that Mark doesn’t have to give up on grilling and everyone can still enjoy the cookout (including you).  Here are a few simple precautions that will minimize the amount of carcinogens that are consumed:

1. Select smaller cuts of meat: This decreases grilling time and reduces exposure to carcinogens.
2. Keep fat to a minimum: This reduces the amount of carcinogens.  So, choose lean meats, take the skin off poultry and trim any visible fat prior to grilling.
3. Marinate meat prior to cooking: Marinating meats using marinades made with thin, liquid sauce using vinegar, citrus juice or red wine may reduce the formation of HCAs.
4. Precook meats: Reducing the grilling time decreases your exposure to carcinogens.  So, partially cook your meats on the stovetop or oven prior to grilling. But cook at lower temperatures, because higher temperatures produce more HCAs.
5. Grill at lower temperatures: Lower the heat on the gas grill and if you are using charcoal or wood, increase the distance of the food from the fire.  Temperature is a very important factor, as meats cooked at high heat have the most HCAs.  But when you cook at lower temperatures, don’t forget to use a meat thermometer to ensure the interior meat reaches the correct temperature for safe consumption.
6. Flip your meat frequently: This will cook the meat faster and produce less HCAs.
7. Use Aluminum Foil: Place foil between the food and the fire.  If you place the foil on the grill, perforate it to allow fat to drain off the meat.  This will decrease the contact of the food with the flame and decrease the potential of charring or blackening.
8. Don’t eat charred or blackened foods: This includes grilled vegetables.  PAHs form when any food is charred.
9. Grill fish and vegetables instead: Vegetables will not produce HCAs.  And fish usually has less fat than red meat and poultry and requires less time to grill, further reducing the exposure to carcinogens.
10. Don’t grill too often: Grilling occasionally is not a problem.  Our bodies are fairly resilient, but don’t grill too frequently or you could be tempting fate, especially if you have a family history of cancer.

The bottom line:
You don’t have to give up grilling if you really love it.  Just follow some simple precautions to reduce your exposure to carcinogens.  That way you can enjoy your future cookouts.

If you are in the United States, enjoy your Memorial Day weekend everyone! For everyone else, enjoy your weekend!

The weather outside is getting warmer and people are heading outdoors for cookouts.  Soon the summertime parties will be going full swing and hot, juicy, sweet corn on the cob will be on the menu at many of those parties.

In the United States, corn on the cob is synonymous with summer.  Partially that’s because corn is in season in the United States from May through September, exactly matching the summer cookout season.

Is corn healthy?
Since corn is usually eaten fresh like a vegetable, most people think it is one.  But in actuality, corn is a whole grain.  That doesn’t mean that corn is not a healthy addition to a summertime menu though, just that you can’t count it as your vegetable.

A medium size ear of corn only has about 75 calories and is a good source of dietary fiber, vitamin C, thiamin (vitamin B1), pantothenic acid (vitamin B5), folate, phosphorus and manganese.  If you’re worried about corn being unhealthy, what you need to watch is what you put on it.

Should I butter up my corn?
If you are trying to be healthier, don’t slather your corn with butter.  You will only be adding unneeded calories and unhealthy fat.  Go light on the butter.  If you can break with tradition entirely, use a touch of olive oil and some herbs or spices to flavor your corn instead.  Or just eat corn plain, it is quite sweet and flavorful on its own, after all.

How should I choose and store corn?
Now to enjoy corn’s maximum flavor and health benefits, follow these 4 simple tips:

1. Buy corn picked that day: It is important to purchase corn on the day you are going to cook it because it loses flavor fairly rapidly.  That is because the sugar in corn begins to turn to starch the moment it is picked.  Also, as fresh corn ages, it loses a lot of its nutrients.  So, if you wait too long, you will be eating corn that is starchy, tough, fairly tasteless and lacking in nutrients.
2. Corn should be displayed in a cold place, or at least kept away from the sun: Heat rapidly converts corn’s sugar to starch.  So, corn at the supermarket should be displayed in the refrigerated section and corn at the Farmer’s Market should be kept in the shade, out of direct sunlight.
3. Do not buy corn that is already husked: The husk should envelope the corn, be a good green color and be free from decay where the silk ends.  If you can, pull the husk back and look for kernels that are plump, well formed and tightly arranged in rows.
4. Eat the corn the day you get it, if possible: This will provide you with corn’s optimal sweet flavor and the maximum amount of nutrients.  However, if you can not eat the corn right away, make sure to store it in the coldest part of your refrigerator.  Place the corn in a plastic bag with its husks still intact.  Cold temperatures will help preserve the flavor by slowing the change from sugar to starch.

The bottom line:
Corn is a crowd pleaser during summer parties and is good source of many nutrients.  However, for the best flavor, you need to eat it as soon after it is picked as possible.  And if you are watching your weight, go easy on the butter or skip it entirely.  It’s the corn on the cob that is the star of the summer, not the butter!

Do you constantly think about food, find yourself eating when you aren’t hungry or when you are depressed?  Do you eat in secret or eat much healthier in the company of others than when you are alone?  Do you feel guilty right after eating?  Do you continue to go to the all you can eat buffets even though the reading on the scale keeps rising?  If you said yes to any of these these, you may have a food addiction.

Since many people have some degree of food addiction, in this show I thought it would be useful to go over what makes a person a food addict, and give some tips and strategies to help break the addiction.

Some references I used while researching this show are WebMD, allaboutlifechallenges.org and weightloss.com.

I also answered Bill Janin’s questions regarding hydration during cross-training and the anaerobic phase in exercise. The primary references used while researching these questions are sparkpeople.com and chemistry.about.com.

The blog posts for this week are:

1. Drive Safe, Not Drowsy!
2. You’re Full of It. I Mean You’re Constipated!

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!

Your last bowel movement was two days ago.  Thinking something is wrong because you heard that healthy adults pass stools daily, you grab your car keys and head to the store to buy some laxatives.  But do you really need a laxative?

Despite what you may have heard, a healthy adult does not need to have a bowel movement daily.  The human intestine does not have to function on an exact schedule.  Some healthy people might pass stools once or twice a day while others only do so three times a week. What is normal and healthy for one person might not be for another. An irregular schedule does not necessarily imply that you are constipated.  What is important is that the stools are soft and easy to pass.

What is constipation?
Constipation is the inability to have a bowel movement for a period of three or more days.  People who are constipated usually experience dry, hard or painful stools and strain excessively during their bowel movements.

How can I alleviate constipation?
Constipation is usually a temporary discomfort that can be alleviated or prevented through simple lifestyle changes.  Here are five changes that you can make to combat constipation:

1. Drink plenty of fluids: It is important to drink enough fluids to prevent dehydration.  Liquids make bowel movements softer and easier to pass.  So, drink plenty of water and other fluids.  However, limit caffeinated beverages, such as coffee and soft drinks.  They tend to worsen constipation by causing dehydration.
2. Exercise regularly: Regular physical exercise stimulates intestinal function, while a lack of exercise can increase your chance of constipation.  So, go biking, swimming, running or brisk walking for at least 30 minutes on most days.
3. Eat a low fat/high fiber diet: The most common cause of constipation is a diet low in fiber and high in fat and sugary foods.  This kind of diet tends to cause or aggravate constipation.  So limit or avoid high fat foods, such as cheese, ice cream, fast food and processed products.  Instead, consume 20 to 35 grams of fiber daily by incorporating more fruits, vegetables, legumes and whole grain products into your diet.  And like your mother said, eat those prunes as well as raisins and figs.  They are full of dietary fiber.  Since dietary fiber isn’t digested and absorbs water, it provides bulk in the intestine making food pass through quicker and bowel movements easier to pass.
4. Allow yourself time for a bowel movement: Don’t ignore the urge to go, even if it is at an inconvenient time.  The longer you wait, the more water your colon will absorb from your stool, making your stool harder and more difficult to eliminate.
5. Limit your use of stimulant laxatives: Many people use laxatives even when they are not constipated because they worry about being irregular.  However, relying on laxatives can disrupt normal bowel reflexes, can cause or intensify constipation and over time may affect the function of your colon.  So, laxative use should be limited.  But a mild laxative may be appropriate in some circumstances, such as when you are traveling and your diet or exercise habits have been altered, causing constipation.

If your constipation lasts more than a week, it might be time to see your doctor because it could be a symptom of a larger underlying problem.

The bottom line:
Not having a daily bowel movement is not necessarily a sign of being unhealthy or constipated.  So, don’t automatically reach for a laxative.  It may do more harm than good.  Instead, drink enough fluids, exercise regularly and eat a diet that is low in fat and high in fiber.  And don’t ignore nature’s call.  Your health is worth an interruption to your daily routine!  So, treat your intestines right and they will pay you back with soft stools that are easy to pass.

It is that time of year again, where many of us start planning our next vacation. Vacations are a welcome break from the stress and monotony of work.  They’re an opportunity to rest and recharge from the stresses of everyday life.  Plus, they don’t have to be expensive, if that’s a concern for you.  With the economy being the way it is, many people are choosing to go camping or are going on long road trips instead of flying.

In this show, I discuss why it is important to eat healthy on vacation and I also give tips on how to eat healthy while camping or while on long road trips.

Here are the recipe links I mentioned that were given to me by Adrian Bertolini, my friend from Argentina who inspired the camping portion of the show: scoutoram.com, usscouts.org and boyscouttrail.com.

For those people who want to know how to eat healthy at restaurants, please go back and listen to show 28, where I cover that topic.

Some references I used while researching this show are camping.every1loves2travel.com and nutrition.about.com.

The Blog Posts for this week are:

1. Financial Stress: The Piggy Bank is Half Full!
2. Pizza Doesn’t Have to Be Junk Food!

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!

It’s pizza night! You finally have that perfect slice of pepperoni pizza you’ve been craving all week poised on your fingers ready for that first joyous bite. Mmmmm!

Despite the jokes that it is the perfect food because it incorporates all the food groups, pizza is usually not considered part of a healthy diet. That is because it tends to be high in total fat (especially saturated fat), sodium, cholesterol and total calories. But if you are a pizza lover who wants to lose weight or become healthier, do not despair.  You can still eat your pizza.  But you may have to tweak your ingredients a little and make healthier choices when you pick your pie.

Why should I worry if my pizza is unhealthy?
High fat diets increase your risk of obesity, heart disease, some types of cancers, diabetes and other medical problems.  Even if you only eat pizza infrequently, you want to be careful because a lot of people eat a lot of different unhealthy foods infrequently.  So, in aggregate, they aren’t eating unhealthy food infrequently.

For example, if someone only has a latte with extra whip once a week, that’s infrequently.  If they only have a burger once every other week that’s infrequently.  But when some people total all the unhealthy foods they eat together, they might find that they eat unhealthy foods almost every other day.  That’s not infrequently. So, you want to make better choices with the foods you eat all the time.  That way even when you eat unhealthy foods, they don’t do as much damage to your health.

What can I do to make my pizza healthier?
Looking for a lower fat, lower calorie pizza? Try these suggestions:

1. Crust: Choose a whole wheat pizza crust.  Whole wheat pizza crusts provide more nutrients and fiber than white flour crusts and they will make you feel full faster.  If you are making pizza at home and you don’t have time to make it from scratch, you can either buy pre-packaged whole wheat dough or crust.  If you are at a restaurant and whole wheat crust is not available, opt for thin crust instead. You’ll consume less calories that way.
2. Sauce: Don’t skimp on the tomato sauce.  Tomato sauce is a good source of lycopene and may decrease your risk of several medical conditions.  Medical studies are still ongoing.  If you’re making your own pizza, make your own sauce, if possible.  Many canned or bottled sauces are high in salt.
3. Cheese: Decrease the amount of cheese.  Although cheese is rich in calcium and protein, it also tends to be high in saturated fat and cholesterol.  Plus, a lot of the calories from the pizza comes from the cheese.  So, use less cheese or choose a lower fat cheese and you will have a lower calorie, lower fat pizza.  If you are at a restaurant, ask for less cheese.
4. Processed meats: Avoid or limit high fat, processed meats, such as pepperoni, salami, ham or sausage.  These choices are high in saturated fat and cholesterol.  If you want meat on your pizza, but want a healthier pizza, try chicken instead.  It has less saturated fat and cholesterol.
5. Vegetables: Load your pizza up with vegetables.  Not only are vegetables low in calories, but they are also packed with nutrition.  There are many wonderful vegetables that you can choose, such as spinach, broccoli, mushrooms, zucchini, olives, bell peppers, tomatoes, onions, artichokes, etc.
6. Toppings in General: Make sure that your pizza is made from all natural ingredients.  You want to avoid artificial colors, flavors, fillers and preservatives.  They don’t add anything to your health and some are known carcinogens.  Tasty shouldn’t involve raising your risk of cancer.

And if you must eat a greasy, unhealthy pizza, watch your portions.  A typical slice of pizza is between 250 and 300 calories, which is quite a lot.  Especially since pizza is a food that is easy to overeat.  So, eat slowly and stop when you are full.  A good trick is to eat a nutritious salad beforehand.  That will give your meal more of a nutritional kick and will curb the worst of your hunger, making you less likely to binge on the pizza.

The bottom line:
You can eat healthy and still eat pizza!  You don’t necessarily need to eliminate it from your diet.  You just need to make smart, healthy choices!

There is something about waking up to the delicious smell of freshly brewed coffee. The aroma and flavor awakens our senses and starts the day off right! The only problem is that coffee is bad for us, right? Well, hold on a second. Coffee, if consumed in excess, does have a lot of negative health effects, but it is also packed with antioxidants.

In fact, drinking coffee in the first 20 minutes after it is brewed can deliver 300 phytochemicals that are antioxidants. But, just like with flavor, that benefit drops as the coffee is exposed to air.

Anyone can make coffee, but making a great cup of coffee that both tastes great and is packed with the maximum amount of antioxidants, takes a little effort. It is not enough to scoop any old coffee grounds into a pot, pour in some water and turn it on. If you are aiming for a great cup of coffee with all its wonderful complexities and health benefits, then you have to focus on the freshness of the coffee beans.

Why is freshness important?
Exposing your coffee beans to moisture, strong odors, heat, oxygen or light can harm the freshness of your beans. When exposed to these elements, the beans will start to break down and lose some of their health benefits. They will also lose their subtle flavors and liveliness, making your coffee taste stale. And stale, unhealthy coffee first thing in the morning is a big disappointment. That is why it is very important to make sure that your coffee beans maintain their freshness.

How do I make a nice, fresh cup of coffee?
If you are looking to make the freshest cup of coffee possible, here are a few guidelines to follow.

1. Buy whole beans: For maximum freshness, it is important to buy whole beans and grind them up when needed. Ready ground coffee breaks down faster and will never give you the full-bodied, rich taste of whole coffee beans or the full health benefits. If you can see the beans when you purchase them, choose whole large beans that have a consistent roast, a nice aroma and no oil spots.
2. Buy in small quantities: Only buy enough beans for what you need for the next 1 to 2 weeks. Freshness starts to be lost after that.
3. Only grind what you will use in a single brewing: Make sure you grind the beans just before brewing. Once the structure of the whole bean is broken, it will start to break down. That is because ground coffee beans have a greater surface area for the oxygen to interact with and oxidize. So, only grind what you need.
4. Brew only what you can drink in 20 minutes: Coffee experts agree that you shouldn’t leave coffee sitting in a pot on a burner for over 20 minutes. After 20 minutes the contact with the air starts to change the flavor and reduce the antioxidants the coffee contains.
5. Properly store your beans: There are two theories on how best to store coffee beans. One theory says that storing coffee in the freezer will stop oxidation and keep the beans fresher longer. The other theory says that freezing coffee promotes moisture and affects the flavor of the bean. Instead, they recommend storing your beans in an airtight, moisture-proof container in a cool, dark place, like your cupboard. Since this is still being debated, see what gives you the best taste. However, never store coffee beans in the refrigerator, because moisture will condense on the beans and they will absorb the flavors of the other foods stored there.

Have I Maximized the Health Benefits, Yet?
Not yet. In order to maximize the health benefits, you need to make sure that you make your coffee the right way. While a lot of people really like French presses for the flavor they give, they actually contribute to high cholesterol. That is due to the compounds Cafestol and Kahweol that exist in coffee beans, which contribute to raising LDL cholesterol (that’s the bad one). Those compounds are mostly removed by the filter when filtered coffee is made, but remain when coffee is prepared with the French Press. Espresso drinks are also not filtered, so those are not the healthiest choices either. If you want the healthiest method to make coffee, stick with drip coffee, since it is filtered.

The Bottom Line
Even though it might seem like a hassle to grind your coffee beans every time you want coffee, it is worth the effort. Trust me! Stale, flat coffee is just not as satisfying as rich, flavorful coffee. Plus you want to get some health benefits out of that coffee you are drinking. Just think, with a little planning, you can wake up to the perfect cup of coffee and even get some health benefit from it. Isn’t that a nice thought?

When we think of a healthy diet, we automatically think of a diet composed mainly of vegetables, fruits, whole grains, fish and a limited amount of unhealthy fats.  Often, the area that is neglected is fish.  That’s unfortunate because eating fish provides many nutritional benefits, especially for our hearts.  It is an excellent source of protein, is low in saturated fat and cholesterol and contains essential nutrients and omega-3 fatty acids (a type of polyunsaturated fat which may help prevent heart disease).

Despite these wonderful benefits, many people avoid fish because they are worried that the fish that they are consuming might be contaminated with pollutants, such as mercury, dioxins and PCBs.  That is a valid concern, but should you stop eating fish because of it?

Should I stop eating fish?
No, please eat your fish!  According to the Mayo Clinic, the health benefits of eating fish generally outweighs the possible risks of exposure to contaminants.  Research has shown that people who eat fish regularly have a lower risk of heart disease, especially when they eat fatty fish.  That is because fatty fish usually have higher levels of omega-3 fatty acids, which provide greater cardiovascular benefits.  But that doesn’t mean that you should eat large amounts of just any fish.

What fish should I eat?
If you are concerned about your exposure to toxins, here are some things to consider when eating fish:

1. Stay away from large fish: Shark, tilefish, swordfish and king mackerel have higher levels of mercury than smaller fish.  That is because they eat smaller fish which have toxins deposited in their tissues.  This leads to a greater concentration of toxins in the fish that eats them.  Also, the longer life-span of larger fish gives them more time to accumulate toxins in their bodies.
2. Pick saltwater fish instead of freshwater fish: As a rule of thumb, you should choose saltwater fish because salt water has lower concentrations of toxins to contaminate fish than most freshwater does.
3. Eat fish rich in omega-3 fatty acids: Fish, such as salmon, herring and sardines are rich in omega-3′s and will give you more cardiovascular benefits.  So, if you are going to eat fish, choose the ones that hold the most heart-healthy benefits.
4. Check with state advisories: Check state advisories to determine how safe it is to consume fish caught in local lakes, rivers and coastal waters.
5. Pay attention to how much you consume: The American Heart Association recommends eating at least two 3 ounce servings per week.  But according to the EPA, keep your fish consumption to less than 12 ounces a week and stick to ones that are low in mercury.  And if you are planning to get pregnant, are pregnant or are under 12 years of age, limit the amount of fish you consume even further due to an increased susceptibility to the effects from any toxins.
6. Obtain a seafood guide: And if you are still not sure what to consume, you can get a free seafood guide provided by the Monterey Bay Aquarium.  They have pocket guides for each region that are easy to carry in a wallet or purse.  Plus, it will give you an idea of what to avoid and what to eat.  You can get printed versions, get the information off their website, which includes a mobile version or download their iPhone app.

So, stop worrying and eat your fish.  After all, it is good for you!  Eating fish that is rich in omega-3 fatty acids far outweighs any of the potential risks as long as you pay attention to what fish you are consuming and how much you are eating of it.

Sometimes, after a really hard workout, you feel so stiff and sore that it hurts to move.  Getting out of bed or getting dressed is so painful that you can’t help grunting as you pull on your clothes.  Or maybe you wake up with a cramp in your calf or foot in the middle of the night or get a cramp in the middle of your workout.  If so, you are not alone.

But don’t let your concern over these aches and pains stop you from working out.  In this show, I discuss ways to minimize or avoid muscle soreness and muscle cramps.

Some references I used while researching this show are The New Wellness Encyclopedia and sportsmedicine.about.com.

I also answered two questions, one from Jennifer Johnson on free radicals and the other from Luke Lynden on protein drinks.  References used to answer these questions were answers.com and Mayo Clinic.

The Blog Posts for this week are:

1. Floss or No Teeth for You!
2. Gaia’s Essence Product Review

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Gaia’s Essence:
Gaia’s Essence sells high quality, organic and natural products, while incorporating fair trade and green practices in every aspect of their business. They are committed to the environment and healthy living. So, if those are areas that you’re concerned with, you can feel good purchasing their products and safe consuming them.

Product Review:
I was graciously sent a selection of wonderful products to try. Below you will find three products that I chose to review. I chose these in particular because they’re equivalent to products I use all the time, so I can make a good comparison.

Garlic Herb Salt Free Blend: This is a wonderful blend of spices that goes really well with meat, fish, seafood and poultry. I tried this garlic blend on my salmon. I loved it! It complimented the fish very well and really enhanced its flavor. Plus, for those looking to cut back on their salt intake, Gaia’s Essence salt free blends might be what you are looking for. When I used it on my salmon, I didn’t add any salt and I didn’t miss it a bit. It definitely gives you great taste without the added salt!

Organic Jumbo Raisins: These raisins were great on their own. But they were also nice in the granola I made. I’m sure they would be great in any other dish that used raisins, for that matter. They taste great, full of flavor that explodes in your mouth. Plus, they are organic so you can’t beat that!

Rejuvenate Rooibos Tea: This is a soothing, sweet herbal tea with a citrus twist that is great to drink at anytime of day. As a person who drinks Rooibos daily, this tea was definitely one of my favorites. I really enjoy having a cup before bed to help me relax. Not only is it a tasty tea, but since Rooibos is packed with antioxidants, it’s also very healthy to drink.

So, if you are looking for tasty, high quality products, check them out.  Gaia’s Essence has a lot to offer people looking for healthy food.  You can purchase any of the products I reviewed at gaiasessence.com.

Almost everyone has experienced a headache at one time or another. Headaches are one of the most common human ailments, after all. For most people, headaches are an infrequent annoyance that occur only a few times a year and rarely get in the way of everyday life. But for others, headaches can bring disabling pain that can last for days or weeks!

Since headaches affect so many people, I decided that talking about ways to reduce the effects of headaches would go a long way toward helping many of you live a little healthier and happier. Thus, in this show, I discuss what headaches are and ways to avoid or minimize tension headaches, migraines and cluster headaches.

Some references I used while researching this show are The New Wellness Encyclopedia, Mayo Clinic, medicinenet.com and American Headache Society.

The Blog Posts for this week are:

1. What’s Shaking? Less Salt!
2. For the Best Returns, Diversify Your Exercises!

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!

Thinking about cutting back your salt intake?  Worried about your blood pressure?  Has your doctor suggested that you cut back your salt intake as a health precaution?  Even though you know it might be the right thing to do, you might be hesitant.  You might be afraid your food will be bland and tasteless with less salt.

Don’t worry.  It won’t be as tough a transition as you think.  The reason that we all love salt so much is that it is so prevalent in the foods we eat.  Often, when a food doesn’t have a particularly great flavor, salt is heaped upon it to make it more palatable.  That’s not because salt is the only answer, just that it is usually the cheapest, easiest answer for companies who only care that you buy their products, not that the products are good for you.

So, what reducing your salt intake comes down to, in large part, is retraining your taste buds to not expect so much salt.  That is not as difficult as you may think.  You just have to slowly reduce the amount of salt you use in your dishes over time.  You’ll be surprised that even early on you might be able to cut the salt you use by 25% or more without sacrificing much taste.  With time, your sense of taste will become more sensitive and a small amount of salt will go much farther than you ever imagined.  Eventually, foods with the amount of salt that you prefer now, will taste too salty to you.

But what will I do without salt?
Our taste buds can distinguish four main taste sensations: sweet, sour, salty, and bitter.  So, that gives us three other taste sensations to work with that we can use separately or in concert to create wonderful flavors that we can enjoy.

But flavor is determined by much more than just our taste buds.  Our other senses also play a major role in how we enjoy food.  Aroma, texture, visual appeal and temperature are all important factors affecting how flavor is perceived.  For example, if you eat a cookie in a room that is filled with a foul odor, it will not taste very good to you.  That is true even if you ate a cookie that tastes exactly the same as one you had enjoyed in the past.  Or have a glass of chilled cabernet or a glass of warm chardonnay.  Just not the same is it?

So, you can compensate for reduced salt by serving food in a way that appeals to your other senses and adding some different herbs and spices to perk up the flavor in creative ways.  After a while, you will realize that you don’t even miss the salt.

What can I use instead of salt?
There are many flavors that you can add to your meals instead of salt.  Experiment to see what you like the best.  Here are a few suggestions to get you started:

1. Other herbs and spices: Get creative.  Try some herbs that you might not use as often.  Oregano, paprika, basil, parsley, garlic, rosemary, thyme and pepper can all be good choices, depending on what you are preparing.  And there are many other herbs and spices to titillate your taste buds, as well.  If you are not very creative when it comes to spices, look for saltless spice mixes.  There are varieties for every occasion.
2. Vinegar: Try adding a little vinegar in combination with other spices, such as pepper, to your meals. You will notice the flavor of your meal can sometimes be enhanced substantially.
3. Lemon juice: A few drops of lemon juice can add a lot of flavor to your meal.  So, try adding some lemon juice next time.

Sources of Salt
Also beware that sodium can come from sources other than table salt.  So, make sure to read the labels of the ingredients you use and limit or avoid products that contain baking powder, baking soda, brine, garlic salt, kelp, MSG (monosodium glutamate), sea salt, sodium citrate, sodium nitrate, sodium phosphate, sodium saccharin and soy sauce.

Cutting back on your salt intake, won’t mean that you’ll enjoy your food any less.  You’ll just enjoy different flavors that happen to be much healthier for you.  And after a while you will stop longing for salt.  That is right, there is flavor without salt!

Bread is a staple food that most of us eat in some form or another each day.  That could be toast for breakfast, a sandwich for lunch or a piece of bread to accompany our soup at dinner.  But when we try to lose weight, bread is one of the first foods that we give up because we believe that it is fattening and slows weight loss.  But is that really true?

Should you avoid bread?
If you choose your bread carefully, it can be healthy and low in fat and calories.  The average slice of bread has a similar amount of calories and is no more fattening than most fruit.  For example, an apple has about 65 calories and an average slice of bread usually has between 60 and 90 calories and one gram of fat or less.  And if you choose the light breads, they only run you about 40 calories per slice.  So, if you don’t eat too much bread, then giving it up is not really going to give you a large benefit, especially if you choose a healthy bread.  That’s what you should focus on first.

When buying bread, we usually choose breads that taste good.  That’s important, but besides that we should also look at the fiber, minerals and vitamins the bread contains.  If you’re eating bread, you want it to be more than empty calories.  One of the first things you should check, is if the bread has enough fiber (at least 2 to 3 grams per slice) because the more fiber the bread contains, the healthier it is for you.  You should also try to choose the bread that has more of the vitamins and minerals that you need.  Once you look at the labels, you will be surprised that sometimes a bread which you thought was healthy, doesn’t provide you with anywhere near as much fiber, vitamins and minerals as you had believed.  So, it pays to read the nutrition labels carefully.

What should I look for when buying bread?
The keywords that we’ve been trained to look for when choosing healthy breads don’t always deliver what we think they are promising.  Not only that, the way the ingredients are listed is also misleading.  So, here are some tips on what to look for when choosing your breads:

1. White, enriched bread: This bread is made from white flour and has had most of the fiber rich bran and germ removed from the wheat grain.  In this process, most of the fiber and nutrients are lost.  Even when enriched flour is used, which is flour in which most of the vitamins and some of the minerals are added back, a lot of the fiber and trace minerals are still lost.
2. Wheat bread: Even though it says wheat on the bag, that bread you’re holding may not be as healthy as you think.  Most wheat breads are actually made with 75% white flour and only 25% whole wheat flour.  Even if the first ingredient on the label is “wheat flour” or “enriched wheat flour,” don’t be fooled.  This isn’t truly whole wheat flour.  It is actually refined white flour.  Looking at the color of the bread is not much help either.  Just because a bread is not white in color, doesn’t mean it is truly whole wheat.  Some brands are even as sneaky as to use caramel coloring to give them a dark brown color, so that you’ll think they are healthier than they are.  And beware of breads that are labeled “wheat bread”, “cracked wheat” or “sprouted wheat.” You will notice that the nutritional profiles of most of them are not much better than white bread.
3. Whole wheat bread: This is the highly nutritious bread you’re looking for.  It contains the whole grain, including the fiber-rich germ and bran, which contains all the wonderful nutrients.  It is a nutrient dense food that is an excellent source of fiber, iron, folic acid, vitamin E, copper and vitamin B6.  The nutrition label will read 100% whole wheat and it should be the first ingredient on the list. And if you are trying to limit calories, make sure that your bread does not contain a heavy amount of honey, brown sugar or molasses which will add extra unnecessary calories.

So, the next time you are in the supermarket searching for the right bread, look farther than the color and the buzzwords on the package.  Read the labels carefully and choose the 100% whole wheat variety. You will be treated to that good source of fiber, vitamins and minerals that you were looking for.

Sometimes the fresh fruit that we want to eat is unavailable where we live, out of season, or we worry that it will go bad before we eat it.  So, we opt for dried fruit instead because not only does it have a longer shelf life, but it’s always available. Plus, there are so many options.  Raisins, prunes, dates, apples, apricots, bananas, cranberries, kiwis and mangoes are just some of the options you might find.

How is dried fruit different than fresh fruit?
Drying fruit to preserve it is a practice that has existed for centuries.  It used to be that the fruit was dried by placing it in the sun.  Nowadays, there is also the option of passing forced hot air over it using a food dehydrator.  Either way, what you end up with is a fruit that has about 80% less water content than it did before.  This results in a fruit that has a stronger taste and a higher concentration of nutrients.  Like fresh fruit, dried fruit provides a rich source of dietary fiber, iron, copper, potassium, calcium, vitamin A, vitamin B’s, and sometimes beta carotene. However, be aware that dried fruit loses most of its vitamin C when it is dried.  So, if you want the vitamin C, you should stick to fresh fruit.

Unfortunately, drying fruit also concentrates the fruit’s sugar and calorie content, which is up to 70% sugar by weight.  Don’t get me wrong, a grape and a raisin have the same amount of calories. In a raisin, the calories are just concentrated in a smaller weight, since all the weight that the water contributed is missing. With all the water removed, the dried fruit is also less filling than the amount of fresh fruit it took to create it, so people tend to eat more than they would with fresh fruit. Here are a few examples to show you the calorie difference between fresh and dried fruit in a one cup serving:

1. Apples: Fresh apples have about 57 calories, while dried ones have about 200.
2. Grapes/Raisins: Grapes have about 60 calories, while raisins have about 430.
3. Apricots: Fresh apricots have about 80 calories, while dried ones have about 310.

Thinking about how many more calories a dried fruit contains than an equal weight of fresh fruit is not the only concern.  Make sure to read the nutrition labels because you also want to choose a dried fruit that has not been glazed or had sugar added.  These added sugars add empty calories that you don’t need.  And if you have asthma or are sensitive to sulfur, make sure that the nutrition label doesn’t list sulfur dioxide. Sulfite preservatives are mainly used to keep the fruit from turning brown, so that the color will be more appealing.  So, there’s no nutritional benefit, but it can potentially be harmful to some individuals.  If you are having a hard time finding a sulfur free version of your favorite dried fruit, try the organic version.  Organic dried fruits are produced without sulfur dioxide.

How can I eat dried fruits?
Now most of the time you see people eating dried fruit right out of the bag or box, but that’s not your only option.  Dried fruits can be eaten in various ways:

1. On their own: They are a wonderful snack when you are on the go.  Boxes of raisins are one of the most popular dried fruits to eat this way.
2. In baked items: Dried fruit can be found in scones, cakes, cookies and granola.  Dried cranberries are an especially popular addition to many baked items.
3. With breakfast cereals: Raisins and sometimes banana chips are very popular dried fruits to add to a bowl of cereal.

Dried fruits are a great substitute for fresh fruit when you are on the go or are unable to get the fruits fresh, such as when you’re camping or back packing.  However, be aware that when you eat dried fruit you are getting a food that is relatively dense in calories.  So, if you’re watching your calories, be aware of how many pieces of dried fruit you eat.  If you pay attention, you can easily get the nutrients you’re looking for without a surprising amount of calories!

When many people imagine the perfect sandwich, they think of a greasy, fatty sandwich. Images of cheeseburgers, Philly cheesesteaks or a sandwich piled high with meat, cheese and maybe some bacon, dance through their heads. Those might sound tasty to some of you, but you have to admit that they aren’t very healthy.

Now, I’ve heard a lot of people say that fat is where the taste is at. They insist that they need fat in their sandwich, in order for it to taste good. Well, if fat is what you truly need, I’ve got the perfect thing for you! Have a nice, creamy slice of avocado. It makes a very nice addition to many sandwiches.

“A vegetable?” you groan.

Not exactly. An avocado is treated like a vegetable when it is eaten, but it is actually a fruit. Avocados are cultivated from the avocado tree and are grown in tropical and subtropical climates around the world. But they are also grown in more temperate climates such as California, where 90% of the fresh avocados consumed in the United States are grown.

Some of you are asking what happened to the fat I was offering because when most of us think of fruits and vegetables we tend to think of them as being low in fat and calories. For the most part, that’s true. But, avocados are an exception to that rule.

Why should I eat avocados?
An avocado contains almost 400 calories with approximately 75% of those coming from fat. Despite that, they are still very good for you. That is because the majority of the fat they contain comes from monounsaturated fats, which may actually help to lower your cholesterol. If you are worried about your fat and calorie intake, you can try eating the avocado varieties grown in Florida, if you can find them. They tend to contain about half the fat of the varieties grown in California.

Despite the high amount of fat found in avocados, they are also nutritional powerhouses. Did you know that an avocado has 60% more potassium than a banana? Avocados are also rich in dietary fiber, B vitamins, folate, vitamin K and contain a good amount of iron and vitamin C.

How should I eat an avocado?
Okay, so I got you to buy an avocado. Now, the question is, how to eat it. Well, like most fruits, avocados are mainly eaten raw. You could eat them by themselves like you would apple slices or, as a great addition to many dishes. So, if you’re looking for a few ways to eat them, here are some options:

1. In dips: Avocado is very common in dips.  Guacamole, which is a very popular Mexican dip, uses avocado.  You could also try adding some avocado to a hummus dip.
2. In sandwiches: Avocados are great in sandwiches.  Try an avocado and cucumber sandwich or an avocado and turkey sandwich.  You’ll be blown away by how good they taste.
3. In sushi: Next time you have sushi, try some with avocado.  Many popular rolls use avocado, such as California rolls and Avocado rolls.
4. In salads: Try adding some chunks of avocado to your salad.  It will compliment your salad very well.

So, unlike a Philly Cheesesteak, avocados are worth eating despite their high fat and calorie content because they have so many health benefits to offer.  And they have less calories and fat than a salad with 2 tablespoons of ranch dressing or a cup of potato salad made with mayonnaise.  Just don’t get carried away with how much of them you eat.  They are high in fat and calories, after all.  So, if you are going to eat something fatty, choose a fat that will be healthier for your body!

When most of us think of someone with high blood pressure (hypertension), we automatically think of an overweight, middle aged executive, that is wound up really tight and explodes at the slightest provocation. So, anyone that doesn’t fit that image feels pretty safe. But unfortunately, hypertension can occur in anyone, even in children.

In this week’s show, I discuss what blood pressure is, why you should care what yours is and what you can do to prevent or combat high blood pressure.

Some references I used while researching this show are The New Wellness Encyclopedia, Mayo Clinic and American Heart Association.

This week, I was interviewed by iProng magazine. Here is the web version and a direct link to the even higher quality PDF version. So, go check it out and learn more about me!

The Blog Posts for this week are:

1. Got Lactose Intolerance?
2. This Spud’s For You!

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!

When we think of eating potatoes, many of us picture french fries. Others picture baked potatoes topped with sour cream, chives, cheese, bacon, butter or sometimes all of the above.  No wonder most of us think that potatoes are fattening!  You have no idea how many times I have heard: “I need to lose some weight, so I am going to stop eating potatoes.”

And my response to that is always, “Why?” The truth is that potatoes are actually very healthy for you when eaten the right way.

Why are potatoes healthy?
Potatoes have a bad reputation for being fattening, but that is really not the case.  A medium size baked potato with the skin has only 160 calories, is low in sodium and is virtually fat free.  Not only that, potatoes are loaded with vitamins and minerals.  They are a good source of potassium, fiber, iron, phosphorous, vitamin B6, vitamin C and niacin.  Now to get all those nutrients, make sure to eat the skin, since many of the nutrients are concentrated there or directly below it.

How should I eat my potatoes?
Like I said before, potatoes are not unhealthy.  It is when we fry them and serve them with high-calorie, high-fat toppings such as butter, sour cream, cheese and bacon that they becomes a nightmare for those watching their weight.  All those toppings add hundreds of calories to your potato.  So, to keep that potato healthy, make sure to:

1. Stay away from fatty toppings: For a healthier alternative to fatty toppings, try salsa or herbs, such as garlic, oregano, basil or pepper to spice up the taste of your potato.  As for potato salads, there are some wonderful recipes out there that don’t use mayonnaise and are not only healthier, but tasty too!
2. Don’t fry your potatoes: Fried potatoes have up to three times more more calories and up to twelve times more fat then a baked potato.
3. Eat the skin: The skin is actually tasty and is filled with wonderful vitamins and minerals.  The only reason to not eat the skin, is if you notice it has a greenish tinge.  That means that it has been exposed to too much light after harvest and is damaged.  Eating that area could cause cramps, diarrhea and fatigue.  So, cut that portion out.

So, if you are watching your weight, don’t cut out the potatoes.  Cut out the high-fat toppings, fried foods and high-calorie sweets, instead.  After all, potatoes are not only almost fat free, they are also packed with vitamins and minerals!

Some people enjoy a tall, cold glass of milk either alone or with an occasional cookie.  But the experience isn’t so pleasant for everyone.  If drinking a glass of milk makes you feel bloated, nauseous or gives you gas, stomach cramps or diarrhea, you might be lactose intolerant.  That is more common than you might think.  It is estimated that only 25% of all people worldwide retain their ability to digest lactose efficiently throughout adulthood.

What is lactose intolerance?
Lactose intolerance is the inability to digest lactose, which is a type of sugar found in milk and other dairy products.  The reason is that lactase, which is an enzyme in our intestines that breaks down lactose, is no longer produced or not produced at high enough quantities.

This isn’t a problem in infancy.  Almost all infants produce lactase, because they are dependent on milk for survival. Thus it is rare to find an infant who is lactose intolerant.  A few infants though, along with some adults, may be allergic to the protein in milk instead.  That is not the same as lactose intolerance. It is only when we reach early childhood that people start producing less lactase.

How do I know if I am lactose intolerant?
Having gastrointestinal discomfort may not always be caused by lactose intolerance.  Here is a simple test, given by the The New Wellness Encyclopedia, to help you find out if you are intolerant. (Do not attempt this if the symptoms you have are severe.  In that case, consult with a medical professional instead.)

1. Drink 2 glasses of milk: Make sure you drink this on an empty stomach.
2. Wait 2 to 4 hours: See if you get any of the typical symptoms associated with lactose intolerance: bloating, gas, stomach cramps, nausea or diarrhea. If you do, move on to step 3.
3. Repeat the test using lactose reduced milk: If you have no symptoms when drinking the treated milk, then you probably are lactose intolerant.  However, if you continue to have gastrointestinal issues, you need to consult with your doctor.  Something else could be going on.

Do I have to give up regular milk?
Most people who are lactose intolerant do not have to give up milk if they follow a few precautions.  Of course, there are different degrees of lactose intolerance.  Here are a few things that you should consider to help you minimize your symptoms when consuming dairy products.

1. Drink less milk: Instead of drinking a large (16 oz/473mL) glass of milk 2 to 3 times a day, sip a small glass of milk (4 oz/118mL) 1 to 2 times a day. You will be more likely to tolerate a smaller amount and be less likely to suffer from gastrointestinal discomfort.  And if you’re drinking the milk for the calcium, you can get it from other sources, such as broccoli, leafy greens, canned salmon and calcium fortified breads and juices.
2. Have your milk with your meal: Research has shown that many people who are lactose intolerant can consume moderate amounts of milk if it is part their meal, without incurring any symptoms.
3. Try other dairy products: Not all dairy products have the same amount of lactose.  Fermented milk products such as yogurt and cheese are easier to digest.  Yogurt contains a lactase enzyme produced by the bacterial cultures, which helps break down the lactose.  However, be aware that some yogurts actually have milk solids added back into them after fermentation, which eliminates much of the advantage the yogurt would have over milk.  As for cheese, it tends to have little lactose and should not be a problem, because most of the lactose is removed during the process used to make the cheese.
4. Drink lactose reduced milk or buy lactose free products: You can normally find these products in the dairy aisle of most supermarkets.  They might be more expensive, but they have the same nutrients found in their counterparts without the lactose that gives you problems.  That’s worth the extra money, right there.
5. Buy lactase tablets or liquids: This can help you eliminate most of the lactose.  You can add it to the milk and let it sit for twenty-four hours or more before drinking it.  The longer you let the treated milk stand, the more lactose is broken down.  Or you can take lactase tablets before you consume a milk product.  It is usually less effective then adding drops to the milk, but it does help many people who need the lactose to be broken down and don’t have time to wait for the drops to work.

So, the bottom line is that even if you are lactose intolerant, you can still can eat your milk products in moderation or by choosing the right products.  Just know your body and plan ahead and you’ll be able to enjoy your meals without the discomforts that lactose intolerance can bring.

For most people, when they are feeling thirsty or tired and want an energy boost, they seldom reach for water or tea. They reach for a soda instead. Many of us are addicted to sodas. If we go a day without them, our energy levels go down and we feel fatigued. Statistics show that Americans drink more soda than ever before.

In this show, I discuss why sodas are not part of a healthy diet, how regular and diet sodas can lead to weight gain and tips to wean yourself off of soda.

Some references I used while researching this show are The New Wellness Encyclopedia, WebMD and missourifamilies.org.

I end the show with a question from Kimberly about what effect it has on your body when you drink cold, hot or room temperature water.

The Blog Posts for this week are:

1. “High Blood Pressure? Cut The Ketchup“
2. “Don’t Let Your Health Go Up In Smoke“

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!

Along with mayonnaise and mustard, ketchup (also known as tomato sauce, red sauce or Tommy sauce) is a popular condiment, especially in the United States. Most people adorn their hamburgers, fries, sandwiches, or grilled/fried meats with ketchup.  This condiment is also used as a base for other sauces.  You can find it in most restaurants and in almost every household in the United States.

That’s a good thing, isn’t it?  Ketchup consists mainly of tomatoes and tomatoes are good for us.  So, it must be healthy, right?  Actually, it is not as healthy as you may think.

Why isn’t ketchup so healthy?
Although ketchup’s main ingredient is tomato puree, it does have other ingredients.  It is those other ingredients that hurt ketchup’s health factor.  Sugar, vinegar and salt are some of the other main ingredients found in ketchup. The biggest problem with ketchup is that it is high in sodium.  One tablespoon can contain up to 190 milligrams of sodium and it’s rare that someone only uses one tablespoon.  Combined with the many other places that sodium appears in your diet, that can be a problem.  So, if you have high blood pressure or want to limit your intake of sodium for other reasons, ketchup might not be the right condiment for you.

What can I substitute for ketchup?
The good news is that there are other condiments that can take the place of ketchup if sodium is an issue for you.  Instead try:

1. Ketchup with no salt added: There are brands, such as Hunt’s, that have a no salt added version of their ketchup.  You can still enjoy the thick, tomato goodness of ketchup without the added salt.
2. Tomato paste or puree: These will give you that tomato taste with less sodium and also without the added sugar.
3. Homemade or no salt added spaghetti sauce: This is another way to get that tomato taste without all that sodium.

However, don’t substitute steak, Worcestershire, barbecue or cocktail sauces.  They have even more sodium than ketchup does.  So, if you are trying to limit your intake of sodium, watch what you are putting on your food.  Ketchup may not be the ideal condiment for you!

Our culture is obsessed with weight.  It seems that every person has a bathroom scale in their house and many people weigh themselves as part of their daily routine.  Any weight gain is perceived as a change for the worse.  And the media doesn’t make it any better. They’re constantly bombarding us with their images of the ideal body.  And when we are unable to reach that image, we get depressed.

But we need to change the way we think about our bodies.  It is important to make weight loss goals reasonable.  The most important thing is to be healthy, not to look like a model.  Those models might look healthy, but on the inside, many of them are not really that healthy.

In this show, I discuss the health risks of being overweight, why crash diets don’t work and tips and strategies for losing and maintaining weight.

Some references I used while researching this show are The New Wellness Encyclopedia and WebMD.

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Time and time again, I have heard people say that they don’t have the time or energy to do what it takes to be healthy. They complain that it is hard enough just going to work and taking care of their kids. And on top of that, they say, it’s too much to expect them to watch what they eat, exercise three to five times a week, stay away from chemicals, buy organic, etc.. They just can’t do it.

But is it really too much to ask? Everyone wants to live a long time with a high quality of life, right? What these individuals forget is that being healthy it is not an all or nothing choice. You can’t overhaul all your health related habits overnight, but you can continuously improve upon them. By taking small steps in the right direction, you will be improving your health, so don’t feel like you’re falling short of the ideal.

Besides, no one said you had to be perfect. You can occasionally indulge in a dessert or even a hot dog at a baseball game. The problem arises when you indulge unhealthy habits too frequently or worse yet, daily. That can cause medical problems in the long run.

Take control of your life!
When it comes to your health, ignorance is not bliss. Knowing what is good or bad for you, may one day save your life. For example, imagine a young man that eats a high salt, high fat diet and lives a very sedentary life. Let’s also imagine that he is unaware of how unhealthy it is to lead such a lifestyle. Because of that ignorance, he has a major heart attack in his forties and it kills him. If he had known that the way he was living was dangerous, he might have made some different choices and lived a little healthier. Those healthier choices might have been enough to have prevented the heart attack that killed him. The information was out there that could have saved his life. The problem is that he never paid it any attention.

Here are a few choices he might have made differently, if he had just learned a little bit more about health.

1. Bought different groceries: He ate a lot of chips and cookies and a limited amount of vegetables. With more knowledge, he might have bought more fruits and vegetables and made those a bigger part of his meals.  He might have saved the chips and cookies for parties.
2. Limited fast food: He ate fast food daily.  After learning about the health effects of fast food, he might have only had it once a week.
3. Prepared his foods differently: He barbecued and fried his foods a lot.  Armed with knowledge about healthy living, he might have decided to primarily bake, broil or poach his foods and saved barbecuing or frying for special occasions.
4. Decreased his intake of alcohol: He drank fairly heavily most days and drank margaritas until he passed out at least once a week.  Knowing how that behavior would effect his health, he might have only drank a few times a week and always in moderation.
5. Increased his activity: He spent all his free time watching movies or playing video games.  Knowing the benefits of regular exercise, he might have started taking a daily half hour walk during his lunch break or after dinner.

Those changes wouldn’t turn him into the ultimate health nut, but they would have been enough to make him significantly healthier and at lower risk for many health conditions.  So, that shows how making any improvements are a good thing.  After all, being healthy is not an all or nothing situation.  The more you do, the healthier you’ll be, so you just want to start down the path and go as far as you are able.  The farther you go, the more you’ll find that you can get farther than you expected.

Knowledge is power, so learn as much as you can about staying healthy and try to implement what you have learned.  It doesn’t have to be overwhelming or difficult.  Just learn as much as you can and implement one thing at a time.  Think about how much you love life and how you want to be around for a long time.  That will motivate you to learn more about health and to make changes to become healthier!

This week we are going to do something different with the show.  A few weeks ago on Show #26, I talked about my journey to becoming healthier.  That show got a really positive response, so I thought that it would be interesting to all of you if I interviewed a guest occasionally and discussed how they fit being healthy into their busy life.

In this show, I interviewed Tee Morris who is an author, podcaster and an extremely busy person.  We discussed some of the challenges Tee faced on his journey to becoming healthier and how he met them.

Here are the best places to find out more about Tee Morris and all the wonderful things that he does:

For his snarky & fun side: teemorris.com
For his business side: imaginethatstudios.com
On Twitter: twitter.com/TeeMonster
or
twitter.com/ITStudios

Salads can be a highly nutritious meal, if you use the right ingredients.  But, if you are choosing iceberg lettuce to put in your salad, you are sinking the nutritional benefits that you would receive from selecting a different leafy green.

Iceberg lettuce may be the most popular lettuce, but it is the least nutritious.  That’s not to say that it’s bad for you.  It’s definitely a lot better than eating a candy bar.  It is low in calories, sodium, has no saturated fat and has some vitamins and minerals.  But, in a world of nutritional heroes, iceberg lettuce comes in dead last.  Any other leafy green that you would find at the store would be a better choice than iceberg lettuce.  Iceberg lettuce is just not as nutritionally packed as other greens, which tend to have much higher amounts of various vitamins and minerals.

How do I choose the right lettuce?
So, iceberg lettuce is out.  What should you pick instead?  Here is a rule of thumb to go by.  The greener the leafy vegetable is in color, the more nutritious it tends to be.  So, if you want to maximize the nutritional content of your salad, go with the greenest greens.  Want some specific options?  Try substituting these other common leafy greens for iceberg lettuce.

1. Romaine lettuce: Also known as cos lettuce, romaine is a long leafed, dark green lettuce with a crispy texture and a strong taste.  It is the main component in Caesar salads.  It is an excellent source of vitamins A, K and C, folate, manganese and chromium.  It is also a very good source of dietary fiber and six other vitamins and minerals.
2. Butterhead lettuce: A loose head lettuce with grassy green leaves, butterhead lettuce has a sweet, delicate flavor and a soft texture.  The most well known varieties are Bibb or Boston lettuce.  It is a good source of vitamin A and folate.
3. Arugula: Also known as rocket or roquette, arugula has small flat leaves with long stems.  Due to its strong, pungent, peppery flavor, it is usually used as an herb in salads.  It is an excellent source of vitamins A, K and C.  It is also a good source of calcium, magnesium & manganese.
4. Loose leaf: These are greens where the leaves are joined at the stem rather than in a head.  They have a sweet and delicate taste.  Varieties include: oak leaf, red leaf and green leaf.  It is a good source of vitamin A.
5. Chicory or curly endive: This green is slightly bitter and has dark outer leaves with paler leaves toward the center.  The leaves are ragged edges along thin stems.  It tends to be mixed with milder greens.  There is also a red variety called Radicchio.  Chicory is an excellent source of potassium, vitamins A and C, and folate.  It is also a good source of calcium.
6. Kale: This highly nutritious leaf has a sweet, mild taste and a tender texture that can be used in salads.  The leaves may be either green, white or purple and its stalks form a loosely knit head.  It is an excellent source of manganese, copper, and vitamins A and C.

So, the next time you are thinking of making a salad, make it as nutritious as you can.  Watch out for that iceberg ahead and steer hard to port for some greener, more nutritious greens.  Make every tasty bite count!

This year was going to be the year that you were going to lose some weight and get in shape.  Over the holidays you let yourself indulge in anything you wanted, knowing that the new year would be a fresh start.  So far this year, you have been really good.  You have increased your physical activity and you are eating healthier.  Good for you!

Now, only a month and a half into the year, you are faced with a challenge: Valentine’s Day.  Here comes that large box of chocolates you’ve been avoiding so far this year.

You are faced with a delicious box of chocolates that your loved one so thoughtfully gave to you.  You are sorely tempted.  They look so delicious. You tell yourself that you will only have one but, knowing yourself, you’re afraid one will lead to two and then lo and behold, the box will magically empty itself.

Ways to manage your chocolate
But, it doesn’t have to be that way.  With a little planning, you can eat Valentine’s chocolate in moderation. Here are a few tips to keep you on a healthy track this Valentine’s Day:

1. Plan how much you’ll eat: Have a food journal at hand and plan out how much chocolate you can eat.  By being accountable to writing everything down, including the chocolates, you will be less likely to overindulge.
2. Share with others: This is a great way to get excess chocolate out of your sight, so you won’t be tempted.  Bring anything over the amount of chocolate you want to eat to work or to a party.  The more you share, the less you will eat.
3. Eat slowly, savor the taste: When you chew your chocolate slowly, appreciating every last bite, you will feel more satisfied and will be less likely to plow through a whole box.

Remember, just because the chocolate is there, doesn’t mean you have to let it upset your plans.  Enjoy your chocolates, but do it in moderation.  It’s all about maximum enjoyment, not maximum consumption. A little sweetness can go along way.  Happy Valentine’s, everyone!

Heartburn?  Oh, no.  Not that again!  You just finished a big, tasty meal at your friends house and leaned back in your chair to relax and enjoy the rest of the evening.  Then you start feeling that burning pain under your breast bone, that is so uncomfortable that you can’t ignore it.

You try to bend over or lie down, but the burning sensation just gets worse.  Eventually, you decide that staying upright is the only thing that seems to relieve some of the pain.  Oh well, heartburn has destroyed another nice evening, you think to yourself.  If you think there is nothing you can do to stop heartburn from ruining your fun, that’s not true.  There are things that you can do to prevent or alleviate heartburn.

What causes heartburn?
First off, what is heartburn? Heartburn is a very common condition.  Almost everyone has experienced it at some point in their life, but not many people are aware of what it is or what causes it.  Even though the condition has the word heart in it, do not be confused. Heartburn has nothing to do with the heart.  It was named that way because the discomfort occurs in the region of the chest where the heart is.

The most common cause of heartburn is gastroesophageal reflux disease (GERD).  This is where stomach acid flows up into the esophagus, causing a burning sensation and discomfort, just below the breastbone. This can occur if the valve (esophageal sphincter) that separates the esophagus from the stomach becomes weak or relaxes abnormally during the digestive process.  Other conditions such as a hiatal hernia, can contribute to heartburn.

Health Concerns of Heartburn
Before you get too worried, occasional heartburn is nothing to worry about.  It won’t adversely effect your health.  It’s just not pleasant.  However, if you get it frequently, it can damage the esophageal lining.

If the cause of your heartburn is gastroesophageal reflux disease (GERD) and you don’t care for it properly, you can develop:

1. A narrowing of the esophagus due to inflammation
2. Ulcers near the junction of the stomach and esophagus
3. Esophageal adenocarcinoma – a rare form of cancer
4. Chronic cough
5. Laryngitis
6. Asthma-like symptoms
7. Erosion of dental enamel

What should I do about my heartburn?
Here are a few tips to help you alleviate or prevent heartburn if you are prone to it.

1. Don’t eat large meals: Try not to overeat.  You need to stop when you first feel full.  If the stomach is overly full, the acid is more likely to come up into your esophagus and cause heartburn.
2. Stay away from certain foods: Foods don’t cause heartburn, but some foods can trigger or aggravate heartburn.  So, limit or avoid whatever foods seem to be your trigger.  Some foods that commonly cause problems for many people are fatty foods, chocolate, alcohol, peppermint, spearmint, caffeine, spicy foods, onions, carbonated beverages, tomato based foods and citrus fruits and juices.
3. Avoid smoking: Nicotine can contribute to heartburn by relaxing the valve between the esophagus and stomach, which increases the risk of reflux.
4. Don’t lay down after a meal: Laying down to relax or sleep right after eating will trigger or aggravate heartburn by making it easier for the acid to seep into your esophagus. Try to stay upright for a few hours after eating.

If after trying these tips, you still experience discomfort or you continue to have heartburn on a regular basis, it might be time to see your doctor.  Don’t let heartburn keep ruining your evenings and your health!

I know it seems like everywhere you go, people are telling you the healthiest thing you can do is to go vegetarian. I also know that many of you enjoy a nice, juicy steak or hamburger once in a while and don’t plan to give it up anytime soon. Others are vegetarians or vegans who often enjoy a tasty meatless substitute, such as meatless chicken, meatless beef or meatless turkey. However, whether you choose to eat meat or meat substitutes, not all options are created equal. Just because it doesn’t have meat in it, doesn’t mean that it is healthy.

In this show, I am going to delve into the world of beef, for you meat lovers, and the meatless meat world, for you veggie lovers. I am going to discuss what is healthy and what is not so healthy to consume.

Some references I used while researching this show are The New Wellness Encyclopedia, about.com and Mayo Clinic.

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

One time, back when I used to live in the Seattle area, I went to a popular lunch spot in Bellevue called Dixie’s.  It was a southern BBQ restaurant (not healthy mind you) that looked like it might have been an automotive shop before.  What made this place special for many people was two things: LJ and the pot of his special, extremely hot sauce he carried around his establishment called “The Man.” LJ would walk around the tables holding his pot and a big metal spoon in front of him and ask people if they wanted to, “Meet the Man.” Whoever said yes, would receive the amount they requested spooned onto their meal.  Of course, some like it hot and some like it not.  For me, it was not.  That hot sauce was intolerably hot.  It made my mouth feel like it was on fire and made my nose run uncontrollably.

Feeling like my mouth was on fire, my gut reaction was to drink water to quench the burning in my mouth. But, that only spread the fire and made it worse.  The only thing that finally gave me a tiny bit of relief was eating a piece of cornbread.  Let me tell you, that experience at Dixie’s was one that I will never forget.

What makes them hot? And what makes it stop?
Chili peppers, such as cayenne, jalapeño and habañero peppers, contain a chemical compound called capsaicin, which is responsible for their heat.  Sometimes, when people eat chili peppers the heat gets out of control.  When that happens, many people turn to water to stop the burning.  Unfortunately, drinking water increases the intensity of the heat by spreading the fire around the mouth.  That is something that most people do not want!  Rice, bread or milk are a few ways to combat the fiery compound found in peppers.  Milk is the best choice because it has a protein called casein, which neutralizes capsaicin and reduces or stops the burning.  Although nothing seems to completely stop “The Man,” those items definitely help.

How are hot peppers healthy?
Research studies have shown that hot peppers have beneficial properties and are high in nutrients.

1. High in antioxidants: Hot peppers are a great source of vitamin C and vitamin A, two antioxidants that help prevent cell damage, cancer and other medical conditions related to aging.
2. Heart healthy benefits: Preliminarily studies have found that capsaicin, the chemical which is responsible for the heat, might actually help lower blood cholesterol and triglycerides.  This would reduce the overall risk of cardiovascular disease, if it is true.
3. May lower risk of diabetes: Capsaicin may also help to regulate blood sugar levels, decreasing the risk of diabetes.

So, the next time you are cooking a dish that you feel is bland, instead of adding salt, which is unhealthy if you consume too much, add a little hot pepper.  It is a healthier alternative.  But, don’t add too much.  You might get more heat than you were bargaining for.

Fat?  Not that word again! The word fat has such a bad connotation. Many people think of fat only as the cause of obesity, clogged arteries, heart disease and many other medical problems.  While that’s all true, it’s too simplistic of a view.

Too much fat is bad for you.  There is no doubt about that, but eating some fat is actually essential for good health.  We need to consume fat in order for our bodies to function normally.  But, the real question is, how much fat do we need and which ones are the best to consume?

How much fat do we need?
The American Heart Association recommends 25-35% of our total daily calories should come from fat each day, with no more than 30% for people who are overweight.  Most of that should come from unsaturated sources, such as fish, nuts, canola oil and olive oil.  And less than 7% of our total calories should come from saturated sources, such as meat and dairy products.  They also recommend that we get less than 1% of our total calories from trans fats.

Remember that fat is very calorie dense.  Fat supplies 9 calories per gram, while carbohydrates and proteins only have 4 calories per gram.  That is one reason it is important to limit your intake.  Otherwise, you might see your waistline expanding.  Eating too much fat, whether it is saturated or unsaturated, will cause you to gain weight.  So, moderation is the key!

Why are saturated fats and trans fats bad?
Saturated fats and trans fats are considered to be bad because they are large contributors to rising blood cholesterol levels.

1. Saturated fats: These fats mainly come from animal sources, such as butter, milk and meat, but they are also found in two vegetable oils (coconut and palm oil).  Saturated fats tend to be solid at room temperature.  A diet high in saturated fat may raise your LDL (bad) cholesterol level.
2. Trans fats: These fats are vegetable oils that have undergone a hydrogenation process.  They are also solid at room temperature.  These fats are often found in margarine, cakes, cookies, doughnuts and deep fried foods.  Trans fatty acids are worse to consume than saturated fats because when eaten in excess, these fats will not only raise LDL (bad) cholesterol, but also lower HDL (good) cholesterol, which normally acts to counteract the LDL.

Why are unsaturated fats better?
Unlike saturated fats, unsaturated fats may lower total blood cholesterol levels, by reducing the damaging effects of LDL cholesterol in the blood.  There are two main types of unsaturated fats, polyunsaturated fats and monounsaturated fats.

1. Polyunsaturated fats: Are liquid at room temperature and in the refrigerator.  These fats are found in fish, safflower oil, corn oil and soybean oil. Polyunsaturated fats may help lower LDL cholesterol levels.
2. Monounsaturated fats: Are liquid at room temperature, but solidify in the refrigerator.  These fats are found in olive oil, canola oil, peanut oil, peanuts, almonds and avocados.

Choosing the right fat
The goal should be to reduce overall fat intake and improve the ratio of unsaturated fats to saturated fats. Here are some suggestions on how to substitute unsaturated fats for saturated fats in order to improve that ratio.

1. Cooking: Instead of using butter, try using olive oil.
2. Baking: Use canola oil when baking cookies and cakes.  It works better than olive oil because it doesn’t have the strong taste that olive oil does.
3. At the table: Instead of putting butter or margarine on your bread, dip it in olive oil instead.

The bottom line is to not increase your overall fat intake by adding healthy fats to your current diet, which can lead to weight gain and obesity (another risk factor for heart disease).  Instead, replace the bad fats with an equal amount or less of the good fats.  Remember, not all fats are created equal, so let yours be the good kind!

When many of us go grocery shopping, our purchases are driven by our senses.  We shop by what looks good at the moment, instead of considering what is inside the product.  If an item looks or smells good, it often ends up in the basket.  But, for those of us that are trying to be healthier and make improvements to our diet, we need to take that extra step and make the time to read the food labels also. Otherwise, we might buy a product that is harmful to our health.

Food labels are regulated
In the United States, food labeling is regulated by the Food and Drug Administration (FDA) and the United States Department of Agriculture (USDA).  So, you know that what you are reading is consistent and easy to read.  These agencies make sure that all food labels have the same health and nutritional information, so that it is easier for the consumer to compare products and choose one that is right for them.  They also regulate most health claims that companies put on their foods, such as organic, fat-free, reduced, lean or light.  Any labeling claims must meet government standards.  For example, a product that states that they are USDA organic, must have at least 95% organic ingredients in them.  Anything less wouldn’t be allowed to use that designation.

Know what you are eating
Food labels are a great way to improve your diet. They give you the information necessary to choose healthier items.  They can alert you to the fact that a food item contains too much fat, cholesterol, sodium, sugar or other unwanted ingredients.  But, even though the labels have such great information, people sometimes make the wrong purchasing decisions because they misread or misunderstand what is written on the label.  So, here are a few tips for the next time you read a food label.

1. Read the whole label: Don’t concentrate solely on the calories in a product.  You won’t get the whole picture that way.  You need to look at the complete picture.  One item might be lower in calories than another, but be extremely high in fat or sugar.
2. Look at the serving size: All the information on the nutrition label is based on the serving size. Sometimes the serving size is less than what you would normally consume.  So, take note of that.  If you eat or drink everything in the package, you might be getting significantly more calories, fat, or sugars than what you were expecting when you glanced at the label before.
3. Limit your intake of saturated fats or trans fats: Under “Total Fat” on the nutrition label, unsaturated fats, saturated fats and trans fats will be listed.  Saturated fats and trans fats have been shown to increase cholesterol levels and your risk of heart disease.  It is best to stay away from or limit your consumption of these types of fat.  Instead, look for unsaturated fats.  They are healthier fats to consume.
4. Limit your intake of sodium: Some of the foods that you think are healthy, might be loaded with sodium.  Two good examples are soups and vegetable juices.  But, those aren’t the only items to beware of.  Many other canned or processed products are also loaded with sodium.  Remember, sodium intake should be less than 2400 milligrams a day for an average, healthy adult.  Since a high intake of sodium is associated with high blood pressure, opt for low sodium alternatives whenever possible.
5. Limit your intake of sugars: A lot of sodas, candies and snack foods have a lot of sugar, but not much else.  They tend to offer little nutritional value, only empty calories.  So, try to stay away from or limit your intake of these products.
6. Limit your intake of food additives: Look at the ingredients list.  It should be easy to read.  If you need a chemistry degree to understand the label, then that food is probably not the best thing for you to eat.  Also, try to stay away from artificial colors and sweeteners.  Instead, try to find products made with real fruit juices and natural sugars.
7. Choose foods that are high in vitamins, minerals and dietary fiber: This will give you a product that is not only filling (fiber makes your full), but healthy to eat.

On your journey to being healthier, food labels are a great tool that should be used when picking products. Don’t be deceived by looks. The labels will tell a much more accurate story.  So, take the time to read them, make better choices and become healthier!

Whenever you feel the urge for something sweet, don’t reach for that plate of cookies or brownies.  Reach for an apple instead.  Eating an apple will not only satisfy your sweet tooth and make you feel full, but it is also much more nutritious.  Both your taste buds and body will thank you for it.

Apples are a wonderful, healthy treat.  A medium sized apple is about 80 calories and contains no cholesterol, fat or sodium.  It is also an excellent source of dietary fiber and vitamin C and contains some potassium.

Health benefits of apple
Eating apples on a regular basis can also provide you with a host of health benefits.  Here are a just a few reasons to consume apples:

1. Aids in digestion: Apples are a good source of dietary fiber which helps with digestion.
2. Lowers cholesterol levels: Apples are a great source of pectin, which is a soluble fiber that has been shown to help lower LDL cholesterol (bad cholesterol).
3. Prevents cardiovascular disease: Studies have shown that consuming apples regularly may reduce the risk of heart attack and strokes.
4. Decreases risk of some cancers: Eating apples may reduce overall cancer risk, and might be especially helpful in preventing prostate and colon cancer.
5. Promotes weight loss: Apples are rich in dietary fiber, which can help promote weight loss.

Serving suggestions
Apples are a great snack or dessert choice.  It is a versatile fruit that you can feel good eating in so many dishes.  Here are just a few serving suggestions picked from the many available:

1. Eat it raw: The best way to eat apples is to eat them the way they come off the tree.  You will get the most nutritional benefit out of them this way.
2. Applesauce: If you like to buy food grown locally, applesauce is great to have on hand for when apples are out of season.  Keep it in the freezer and take some out when you are ready to eat it.  Just go easy on the sugar.  Try cinnamon instead.  It’s healthier AND tastier.
3. Apple Juice: You can always crush your apples and make juice.
4. Apple Pie: You can also bake apples into a pie.  Everyone likes pie, right?  You can make a graham cracker crust to keep the pie healthier.
5. Cider: You can always use apples to make cider as well.

Another great thing about apples is that there are so many varieties to choose from. They range from sweet to tart, so you are bound to find one that pleases your palate.  Regardless of the differences in taste and texture though, all apples are roughly the same nutritionally speaking.  Just pick the one you like the best.

So, the next time you are feeling like something sweet to eat, grab an apple and crunch away.  It really is good for your health.  And you never know, they might be right.  An apple a day might actually keep the doctor away!

A lot of people either don’t like to or feel they don’t have the time to cook or wash dishes.  After a busy day at work followed by taking the kids to all their activities, the thought of cooking on top of all that seems like too much.  Sometimes, we need a reprieve from our daily work and dining out is one way of getting that.  The problem is that if we resort to eating out too often, our health can suffer due to the predominantly unhealthy food that is available at many restaurants.  But, while eating out is almost always less healthy than preparing your own food, your healthy diet doesn’t have to go out the window when you go out to eat.  You can still eat healthy when dining out, if you make better choices.

So, in this show, I discuss ways to have healthy meals when eating out.  I go over breakfast, lunch and dinner and some general guidelines when dining out.

Some references I used while researching this show are The New Wellness Encyclopedia, restaurant.org and uscdnutritionlink.org.

I end the show with a voicemail from Megan from podcastjunky.com and meanmommiesclub.com about how to get kids to eat properly on a vegetarian diet.  For more information on this subject, check out the Mayo Clinic article.

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

Whenever I go to the grocery store, I buy organic, free-range eggs. No matter where I get them, the eggs are always brown. The non-organic eggs tend to be white.

I’ve always heard that brown eggs are healthier than white eggs. I know that the chickens that supply my eggs are fed and treated better (cage free) than their non-organic counterparts. I know those are good things, but the brown eggs are chosen because they are healthier also, right? Isn’t that why all the organic eggs are brown?

Are brown eggs healthier?
The answer is no. Contrary to popular belief, brown eggs are not nutritionally superior to white eggs. And studies have found that there is actually no nutritional difference between “organic” and “free-range” eggs and regular eggs. However, even though organic eggs have no nutritional advantage over regular eggs, they do have the advantage that the egg that you eat has very little man-made chemicals.  That’s due to the fact that organic chickens are fed organic grains that are grown without use of pesticides and fertilizers.  That’s a good thing because otherwise those chemicals build up in the chickens and are deposited in high levels in the eggs, which are then eaten by you.  That could cause medical problems in the long run because of the ways that the chemicals might interact with your body.

What gives the egg its color?
The shell color has nothing to do with the egg’s nutritional value or taste. In other words, no matter the color, an egg is an egg.  All large whole eggs have 74 calories, contain 5 g of fat, with 1.5 g being saturated fat (almost all in the yolk) and are a good source of protein, vitamin B12, vitamin D, riboflavin, iron and phosphorous.  Here is what actually determines the shell color:

1. Breed of hens: Shell color depends on the breed of the hen and no breed has been known to lay higher quality eggs than another.  So, since the breeds have no known difference in egg nutrition, the eggs won’t either.
2. Color of the earlobes: It has been observed that hens with white earlobes produce white eggs and hens with red earlobes produce brown eggs.   Also, ear lobe color does not enhance the nutrition of the egg.  I know, not exactly a revelation there, is it?

Why are brown eggs more expensive?
So, why are brown eggs often more expensive?  The reason is that the hens that lay brown eggs tend to be bigger and need more food to maintain them.  So, the cost of maintaining them is shoved on to you, the consumer.

So, if there was a race, brown and white eggs would tie for first place in the nutirition category.  It really is just a cosmetic preference.  Organic, free range farmers just prefer a certain kind of breed.  So, the color is just shell deep!

Almost every morning, I eat steel cut oatmeal with a handful of blueberries for breakfast.  I am a big fan of blueberries.  They add a lot to my breakfast.  They make my breakfast taste great because they’re mildly sweet and flavorful.  Plus, they are bursting with vitamins, minerals and antioxidants, making blueberries one of the top health foods out there.

Why are blueberries so healthy?
A cup of fresh blueberries has about 80 calories and is a great source of vitamin C, almost one third of your daily requirement, manganese, vitamin E and dietary fiber.  In addition, blueberries are loaded with antioxidant phytonutrients, which are plant compounds that may prevent disease.  In fact, eating a cup of fresh blueberries will provide you with more antioxidant activity then most other fruits and vegetables.  If that’s not enough of a reason to eat blueberries, here are a few more reasons to convince you:

1. Promotes urinary tract health: May help prevent urinary tract infections.
2. Prevents certain kinds of cancer: Studies have shown that eating blueberries may reduce the risk of colon and ovarian cancer.
3. Lowers cholesterol: Blueberries contains soluble fiber which acts as an agent to lower cholesterol.
4. Improves brain function: Eating a diet rich in blueberries may improve short term memory and motor skills and may reduce the effects of age related brain function impairments, such as dementia and Alzheimer’s.

Where can I add blueberries to my diet?
Blueberries are really a wonderful treat that can be served in many different dishes.  Here are just a few serving suggestions:

1. Cereals or oatmeal: Add a handful to your bowl in the morning.  It really is a nice, tasty addition!
2. Fruit salads: Blueberries taste great in any fruit salad.
3. Yogurts: Buy plain lowfat or nonfat yogurt and add blueberries.  It’s a much healthier choice than buying yogurt with fruit already added.
4. Muffins, pies or pancakes: Stir blueberries into your muffin mix, make a blueberry pie or use them in or on top of pancakes.

Blueberries are really a wonderful health food.  They are low in calories and are packed with vitamins, minerals and antioxidants.  Plus they taste good in so many dishes.  So, tomorrow morning add some blueberries to your breakfast.  They taste great!  See?  You can enjoy being healthy.

There are many things that we want in life, but only a few things that we actually need. Water is one of those things that we need for survival. We can only live a few days without it. If our bodies don’t get enough water, they won’t function properly. The real question is: How much water do we need? But first, let’s answer a couple other questions.

Why do we need water?
Water makes up almost 2/3rd of our body weight and is vital for the function of every system in our body.  Here are just some of the essential functions that water plays a key role in:

1. Helps to absorb and digest minerals and nutrients: Water carries vital nutrients to our cells making it accessible for our bodies to use.
2. Detoxifies liver and kidney: Water flushes toxins out of the organs helping to carry waste out of the body.
3. Prevents constipation: Water works alongside fiber to help achieve proper digestion.
4. Keeps tissues moist: Water is necessary to keep the tissues of the eyes, nose, ears and mouth moist, all of which is important.

Where do we get water from?
Most people think that we need to get all the water we need by drinking glass after glass of water all day long.  While water is the best source (no surprise there), we don’t need to get all our fluids through drinking water alone.  There are other ways to replenish the lost water, such as:

1. Eating foods rich in water content: For those of you who don’t know, about 20% of the water we take in comes from the foods that we eat.  Many fruits and vegetables contain enormous amounts of water, such as celery, tomatoes, grapefruit and watermelons.  So, when you have juice dribbling down your face when you are eating a plum, you can blame the water content of the fruit for that.
2. Drinking Beverages: About 80% of the water comes from the drinks that we consume.  Of course the best drink of all is water, but juice or milk will also work. However, be aware that alcoholic drinks and highly caffeinated beverages such as coffee and energy drinks have a diuretic effect (makes our body eliminate more water) and are not the best choices for replacing lost water.

How much water do we need?
Our bodies can lose two and a half to three quarts of water everyday. This water is lost through breathing, sweating, urination and bowel movements.  To maintain normal bodily functions we need to replace this lost water daily, otherwise we will become dehydrated.

Dehydration is when you don’t have enough water in your body to maintain normal bodily functions.  Mild dehydration can result in you feeling tired, having less energy, having difficulty concentrating, headaches and dizziness.

There are many different approaches to addressing how much fluid a person needs in a day.  The recommendation that most of us have heard is the eight 8 ounce glasses of water a day guideline.  Of course if you are exercising, live in a hot or humid area, have an exceptionally warm house, have a medical condition, are pregnant or breast feeding, you will need to consume more fluids.

According to the Mayo Clinic the key is, “If you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate.” You don’t have to measure the urine though.  If the color of the urine is clear or a relatively pale yellow, you should be fine.  If you’re having to go to the bathroom every 10 minutes, you’re probably drinking too much.

So, make sure that you drink regularly throughout the day to keep yourself hydrated.  Don’t wait until you are dying of thirst.  By then, it is too late.  You are already dehydrated.  Water is important for your overall well-being and it’s easy and cheap to find.  So, drink water for your health and drink often!

Happy New Year, everyone! This podcast comes out on New Year’s Day, which is the time of year when many of us reflect on the year that has passed and make our resolutions for the year ahead. Since the journey to being healthier seems difficult to a lot of people, I thought that while I was reflecting on how far I’d come, it would be a fitting time to share with you the story of my journey to better health. That way, you can see how I got to where I am today because, believe it or not, I wasn’t born like this.

So, in this show, I discuss my life’s progression to healthier eating. I start with my childhood, then discuss my college years, then the changes after starting work and getting married and on to the present.

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me gain more listeners. Thanks for listening, everyone!

There is something about the sweet smell of cinnamon during the cold winter months that brings back happy memories from childhood and infuses your house with comfort and warmth. Not only does cinnamon have a magnificent aroma, it also has a wonderful flavor that makes it a perfect spice to use, especially during the holiday season. It complements many dishes and is a great spice to have in the pantry, ready and waiting to be used.

What is cinnamon?
The cinnamon we all know is actually a brown bark that is cultivated from the Cinnamon tree, which is a small evergreen tree native to Sri Lanka. Cinnamon is one of the longest used spices. You can even find mentions of it in the bible. It has been highly prized for centuries, not only for its use as a spice, but also for medicinal purposes.

Health Benefits
There are now studies that lend credence to some of the claims that our ancestors made for this popular spice, but not all of them. These studies have found that cinnamon may actually have some medicinal properties worth noting, such as:

1. Anti-inflammatory properties: Cinnamon has the potential to decrease joint pain, which may help individuals suffering from arthritis.
2. Regulate blood sugar levels: Cinnamon may help individuals suffering from Type 2 diabetes by regulating blood sugar levels.
3. Anti-bacterial properties: Cinnamon may help prevent bacterial infections such as, urinary tract infections, tooth decay and gum disease.
4. Increases mental function: Some studies have found that just by smelling cinnamon, a person’s memory and overall cognitive function improves. Even if that doesn’t work, at least it smells good!
5. Good source of manganese, calcium, fiber and iron: Calcium and fiber can help prevent heart disease and improve colon health.

Adding cinnamon to your foods
Cinnamon is a wonderful spice that is used extensively in foods. You can normally find this spice in cookies, pies, breads and muffins. Here are a few other serving suggestions:

1. Oatmeal: Add a dash of cinnamon to your oatmeal. It will make it even more delicious and reduce your need for sugar if you used sugar in your oatmeal.
2. French Toast: Instead of pouring maple syrup on your French Toast, try cinnamon instead. It really adds a nice flavor without giving you a lot of sugar.
3. Granola: Add 1 to 2 teaspoons of cinnamon next time you bake some granola. It will give your granola a wonderful taste.

Cinnamon is a great spice that not only tastes good and smells good, but may also be loaded with health benefits when eaten in small doses. Just don’t get carried away and start eating spoonfuls of it, which would make you gag and possibly worse.

So, the next time you are enjoying cinnamon in one of your dishes, realize that you are also doing your body good. Isn’t it wonderful to have something as enjoyable as cinnamon also be good for you?

For many, alcohol is considered a pleasurable and even essential part of any party or gathering.  Luckily, alcohol does have some health benefits when consumed in “moderation” (moderation is the key word here).  However, people often take drinking too far during parties and wake up with a hangover the next day.  When consumed in excess like this and on a regular basis, alcohol becomes toxic to our bodies and adversely effects our health.  And that is what we don’t want!

In this show, I discuss how alcohol effects our bodies, why it is important to drink in moderation and what moderation means.  I also give you some tips on how to drink less and tell you about the health risks of drinking too much.

Some references I used while researching this show are The New Wellness Encyclopedia, NIAAA and Mayo Clinic.

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

I’m a firm believer that one of the most satisfying things to eat on a cold, winter day is soup.  It helps warm us up from the inside and brings a sense of comfort while nourishing us.  Soup is a very popular lunch or dinner item all year round.  You can find soup and sandwich places springing up all over.  If you went to the original New York shop of the famous “Soup Nazi,” portrayed in Seinfeld before it closed in 2006, you actually had to wait in lines sometimes close to an hour just to get a bowl of soup.  Now he’s franchised the business and there are 28 restaurant locations in North America and hundreds of stores that sell his soup as well.  That’s how popular soup is.

Because most canned or packaged soups are low in calories and easy to prepare, individuals trying to lose weight tend to resort to eating soup to help ward off hunger.  However, most soups are predominantly water, about 90%.  That’s why they are low in calories and also why they are lacking in nutritional content.  So, making a meal from most of these soups might not be the healthiest choice.  But, there are exceptions to this rule.  Soups made with legumes (beans, lentils or peas) and chunky vegetables actually have less water and more nutrients.  These types of soups will provide you with more vitamins, protein, fiber and minerals than other soups.

Watch out for sodium
There is one pitfall that you have to watch out for, even in the healthier preprepared soups.  Sodium is definitely one thing these soups don’t lack.  Some have 850mg or more per eight ounce (237 mL) serving. That means if you eat a whole serving of soup, which most of us do, and then eat other high sodium foods throughout the day, you will easily go over the recommended daily allowance of sodium, which is 2400mg.

To put in perspective how much soup is in a serving, a prepared can of Campbell’s Soup has 2.5 servings.  If you ate a whole can of Campbell’s Chunky Chicken soup, that would be 2225mg of sodium right there. Remember, a diet high in sodium is linked to high blood pressure, heart disease and stroke, so you don’t want to eat that much of any item that is that high in sodium.

Now, I’m not suggesting you give up soup.  I’m sure not going to.  But, I do have a few suggestions to help you reduce your sodium exposure from the soups you eat:

1. Buy low sodium soups: You will probably cut your sodium at least in half by buying low sodium soups, if not by much more.  Often, you’ll see a noticeable drop in flavor because the companies that produce soup seem to have no idea how to properly flavor a soup.  They just salt them heavily.  But, if you add a few spices, the flavor will improve dramatically and often taste better than the original, higher sodium version.  My favorite spices for enhancing these soups is pepper, garlic, paprika and oregano.  Which spices I choose depends on the type of soup.  Experiment and see what flavors you like.  And no, salt is not one of the spices you can use.
2. Make your own soup: Preparing your own soup will give you control of how much salt you add.  Try substituting some spices to flavor the soup, such as, garlic, basil, oregano, black pepper, cayenne pepper and parsley, instead of adding extra salt.  Also, if you’re using a preprepared base, which already has sodium in them, use less than is suggested by the recipe.  They often encourage you to use too much.  It’s a little like the toothpaste companies that want you to use so much toothpaste that it is falling off the brush.  They just want to sell more.  If you cook the soup a little longer, the flavors of your ingredients will saturate the water and it will taste great!  Trust me.  Often, the soups I make at home actually taste better the second day because the ingredients have been sitting and cooking in the water longer.

Watch out for fat
Salt isn’t the only thing you have to watch out for.  Creamy soups, such as New England clam chowder are high in saturated fat.  This type of soup has so much saturated fat because they tend to be made with whole milk rather than water.  The creamy soups aren’t the only ones high in saturated fat though.  Soups made with tropical oils like palm, palm kernel and coconut oils, or with chicken, beef fat or butter will also be high in saturated fat.  So, read your labels and try to stay away from or at least limit your consumption of these varieties because a diet rich in saturated fat is linked to increased cholesterol, heart disease and stroke. Now, if you want to to minimize the fat content of your soups, here are a few suggestions:

1. Stick with vegetable, legume or noodle soups: These types of soups are lower in fat.
2. Chill your soup: This is one way to get rid of some of the fat.  The fat will congeal on top, so you can take a spoon and scoop off the congealed fat before you heat the soup.  If you’re thinking that would get rid of all the flavor, imagine that congealed fat causing a similar layer in your arteries.  Not a nice thought, is it?  Now scoop off that fat.  You can add in some olive oil to replace it, if you decide that the soup is missing flavor after you taste it.
3. Use low fat or non fat milk: If you are making a milk based soup use a lower fat milk.
4. Eat tomato based brands: Some clam chowders are made with tomato base, such as Manhattan clam chowders.  Choose those over the milk-based clam chowders, such as New England clam chowders, which are higher in fat.

The bottom line is, choose your soup wisely.  Otherwise, you can end up with a soup that has little nutritional value or is high in sodium and saturated fat.  There are nutritious soups and soup recipes out there.  Seek them out and you will end up with a bowl of steaming, hot soup that is not only tasty, but good for your health as well.  Soup’s on, everyone! Eat up!

On a cold winter day, it feels so good to curl up on the couch and sip a hot drink.  My favorite drinks to sip in front of the fire while wrapped in my favorite blanket are hot cocoa or hot chocolate.  Not only does it warm me up, but it also delights my taste buds and provides me with an abundance of antioxidants.  Yep, you heard me right.  I sometimes drink something besides tea!

Drink for your health
Hot cocoa can actually be good for your health. Researchers at Cornell University found that cocoa was richer in antioxidants than even green tea or red wine.  This is a great finding since antioxidants are chemicals that may help prevent cancer, heart disease and other health problems.  However, that doesn’t mean you should run out to the store now and go on a chocolate binge.  Although a bar of chocolate might be rich in antioxidants, it is still high in saturated fat, which might outweigh much of the health benefits.  If you have a choice between a bar of chocolate and a cup of hot cocoa (the kind made with water), go for the hot cocoa.  It has less saturated fat than the bar of chocolate.

Ways to make it healthier
Hot cocoa can be a healthy treat if done right.  Here are a few suggestions to make it as healthy as possible:

1. Skip the whip cream: Whip cream can make a healthy drink very unhealthy.  It tends to be high in calories, saturated fat and sugar.
2. Skip prepackaged mixes: Most prepackaged mixes are high in sugar and almost always have trans fats and other additives that are not healthy for your body.  Instead, try making your own homemade mix of hot cocoa with cocoa powder.  That way you can control how much sugar you put in.  Don’t worry.  It’s not hard and the instructions are on the cocoa powder container.
3. Avoid whole milk: If you want hot chocolate, don’t use whole milk.  Try using nonfat milk, soy milk, rice milk or even almond milk instead.  These substitutes are lower in cholesterol (or have none in the case of soy, rice or almond milk) and lower in saturated fat than whole milk.

So, go ahead and enjoy a cup or two of hot cocoa this holiday season.  Or any season, for that matter.  After all, when you consume it in moderation, it’s actually good for your health!

The holidays are upon us and the food and sweets are coming at a fast and furious pace.  A lot of us during this time of year indulge ourselves in foods that are rich in saturated fats and cholesterol, like eggnog, cold-cuts, ham, turkey, pies and sugar cookies to name a few.

For someone who has elevated cholesterol levels, this might be a difficult time of year.  Now, more than ever, it is important to watch what we eat, especially if we are worried about our blood cholesterol levels.  In this show, I discuss what cholesterol is, where it comes from and ways to control or lower your cholesterol levels.

Some references I used while researching this show are The New Wellness Encyclopedia, Mayo Clinic, ehealthmd.com and WebMD.

If you like the show, please head on over to iTunes and give me a nice review.  It’s a great way to give me some good exposure and can help me get more listeners.  Thanks for listening, everyone!

The holidays have arrived. It is time for festivities with family and friends, gift giving and, of course, food. For many people the holiday season is when the gingerbread cookies, candy canes and fruit cakes start coming out of the pantry and the eggnog flows freely. Yummy as we might think these treats are, a lot of us may not be aware how much sugar, saturated fat and calories are packed into them. Moderation is the key with these items if you are trying to lose weight, or just trying not to pack on any extra pounds while staying healthy. But, how can you know what is a reasonable amount of these items to eat, if you don’t know how good or bad for you they might be?

Know what you are eating
A lot of times we are not aware how bad things are for us until someone tells us.  When it comes to your health, ignorance is not bliss.  Like G.I. Joe said in those old cartoons, “Knowing is half the battle.”  Once you have the facts, you’re halfway there.  Then it is time to implement what you have learned, right?  Here is some nutritional information on a few traditional holiday items to help you with the first half of the battle.

1. Eggnog: This holiday beverage is high in calories, saturated fat, cholesterol and sugar.  One cup (8 ounces or 237mL) contains 343 calories, 56% of your daily saturated fat, 50% of your daily cholesterol and 24.1 grams of sugar.  This festive drink, although it may taste good, is not a healthy beverage.  So, if you were planning on drinking a lot of eggnog this year, I would rethink that plan if I were you. Keep the amount of this drink you consume low because it is one of the least healthy holiday items you can consume.
2. Gingerbread Cookies: It is easy to go on a cookie binge when gingerbread cookies are around because it is such a tasty holiday treat and we don’t get them the rest of the year.  But, did you know that one of these cookies can run you up to 60 calories?  If you ate 10 of those, that would be 600 calories.  That’s probably more calories than you were expecting in just one sitting.  So, spend your calories wisely and go easy on the plate of gingerbread cookies that your neighbors or co-workers brought.  Try to limit yourself to 1-2 a day instead of the whole plate.  I know it’s hard.  Those things are tasty!
3. Candy Canes: These iconic red and white Christmas candies are everywhere during the holidays. They’re seen in window displays, used to decorate Christmas trees and are, of course, eventually eaten.  They are best known as being tasty candies.  But, did you know that each candy cane contains about 45 calories?  While these are less frightening as far as caloric intake goes; if eaten in excess they can still swell your daily calorie intake.  Plus, they can load you up with way too much sugar if you eat them all day.  So, by all means have some of these during the holidays, but keep how many you eat on a given day under control.  It’s amazing how easy it can be to devour a few while doing something else and not realize how many you had until you see the wrappers sitting on the table.
4. Fruit Cakes: Even though it is the butt of many jokes and might not please everyone’s taste buds, it is an ingrained holiday tradition found in many households.  Fruitcake is a very dense cake, full of dried fruits and nuts.  Sounds healthy, right?  You get fruits and nuts!  Well a moderate slice can also run you over 200 and sometimes even 300 calories.  So, if fruit cake is part of your holiday fun, eat small portions of it this holiday season and savor every bite.

The bottom line is that you don’t have to deprive yourself of your favorite holiday treats.  But you should consume everything in moderation.  Although these holiday goodies might be very tasty, in excess they start becoming unhealthy.  So forewarned is forearmed.  You now have the knowledge and “Knowing is half the battle!”

Have a wonderful holiday season, everyone.  Be healthy, but don’t deprive yourself completely of the holiday foods you enjoy.

You read that headline correctly.  I said it’s what’s inside that counts.  Now I know you’re all thinking I’m talking about beauty.  I’m not.  I’m talking about health.  People spend a lot of time trying to look better, but not necessarily to be healthier.  Let me make an example.  Most people agree that if you are overweight, losing some pounds will help you to be healthier.  When people talk about losing weight though, they’re usually motivated by improving their looks.  Mixed in with those nods I’m seeing, I see some skeptical looks from people who don’t believe me.  Let me give an example.

Beauty is not synonymous with health
Tiffany is 125 lbs overweight.  She says that she wants to be healthier.  So, she says she wants to lose weight.  Tiffany decides that the best way to do this is to take lots of diet pills and only eat on Sundays, Tuesdays, Thursdays and Saturdays.  She also decides that she is too busy to exercise at all.  Does she lose weight?  Yes, she does.  In fact, she manages to lose a lot.  In the process, she could also become anemic, start losing her hair, start developing heart problems related to the pills and lose muscle mass, further contributing to future osteoporosis.

Now I hear people saying that she needed to lose the weight.  I agree, but I think she went about it in a way that showed that she was more motivated by looks than health.  If she wasn’t, she wouldn’t sacrifice her health to lose the weight.  I can come up with many ways to lose weight.  Just because they are effective, doesn’t mean they are appropriate.  Let me give an extreme example.  If you just look at weight loss as “the” measure of success, she could just cut off her legs.   That would bring her close to her weight goal.  Anyone who did that though, would have to be insane!

Don’t sacrifice your health
The important thing to do is to find a weight loss program that supports your health goals.  Don’t sacrifice your health to lose weight.  Here are a few tips:

1. Reduce calories, but don’t starve yourself. This drastic measure is proven to be ineffectual for weight loss.  After a while the pounds creep back and often even more than before.
2. Replace unhealthy foods with healthier foods. For example, eat more broccoli and less potato chips.  If you need some tips, read some of my other blog posts.
3. Stay away from weight loss pills unless prescribed by a doctor. There is no evidence that that they can promote long term weight loss by themselves and some of them can result in heart issues or other medical complications.
4. Increase your activity. If you don’t have time to go to the gym, walk more every day or walk up stairs instead of using escalators and elevators.
5. Build muscle. Muscle helps to burn more fat, even when you’re not exercising.  It also helps to prevent osteoporosis.
6. Be consistent with your plan. If you’re inconsistent, you’ll be ineffective.
7. Don’t cheat regularly. If you need a treat occasionally, make it a small one and have a set time that you can have it.  For example, maybe you have a piece of chocolate on Friday nights.  Don’t keep adding in more treats.  Stick to your plan.
8. Recognize your achievements. Celebrate them, but not with food.  See how much better you look in your clothes.  Feel how much lighter your step is and how much easier it is to climb those stairs.  Don’t minimize your successes.
9. Don’t try to lose the weight all at once. Your weight should drop consistently, but not rapidly. Losing weight too quickly puts strain on the body. 1-2 pounds a week is the most you should be shooting for.  If you’re not very overweight, the weight should come off even slower.

If you lose weight slowly, don’t despair.  If you’re exercising, building muscle, eating healthier, and getting some cardiovascular activity, you’re getting healthier.  You’ll have a reduced chance of heart disease, osteoporosis and other diseases.  And remember, if you were gaining weight before, losing weight slowly now is already a huge improvement.  It’s what’s inside that counts!  That’s a healthy heart and body.

So, you went to a restaurant the other day.  When they brought your dinner out, it was huge. By the time you finished half of it, you were full.  You wanted to stop eating, but subconsciously you remembered what your dear old mom always said about finishing everything on your plate.  Think about those poor starving kids in Africa, or was it India?  I can never remember.  The only thing that I can remember was that you were supposed to keep stuffing yourself like a pig because someone else was starving on the other side of the world.  Now how does that make sense?

Stop eating when full
The answer is, it doesn’t make sense.  The point is that we’ve been trained to continue eating even after we’re full.  I’m advocating exactly the opposite.  As soon as you start to feel slightly full, stop eating.  You’re not hungry anymore, so you don’t need anymore food.  But what you are going to do with all the leftover food, you ask?  Well, you have a few options:

1. You can throw the food away: Of course that would be a waste of perfectly good food and your mom would be upset.  So, that might not be the best choice.  But, at least you wouldn’t be damaging your health to assuage your guilt at having enough food to eat while others are starving.
2. You can have it as leftovers: Pack up the remaining food and put it in your refrigerator and save it for another meal.  You can always eat it the next day for lunch.  This is especially good if you had a healthy meal.
3. Eat it the same day as a snack: No, don’t go making it an additional snack during your day.  You’re trying to eat sensibly, remember?  But, if you normally have a snack later in the day and you could replace it with the leftovers without increasing your normal snack size or its nutritional benefit, then why not?  Just don’t ruin your health by eating more calories during the day than you would have otherwise.

Now that you’ve dealt with that extra food at the end of the meal, don’t you feel better?  What about those starving children, you ask?  If you’re still feeling guilty, instead of stuffing yourself to bursting when you go to a restaurant, try ordering less and take the money you saved by ordering less and send a donation to a charity that will feed them.  Besides, if you eat the rest of those fries, they won’t be any less hungry, but you will be less healthy.  And don’t worry, I won’t tell your mom that you’re “wasting” food.

In the last few shows we’ve talked about the importance of eating healthy breakfasts, lunches and dinners.  What haven’t we talked about yet? Snacks.

Almost everyone eats snacks between meals, including myself.  It is nothing to be ashamed of, if done right.  Actually, it might even help some of us lose weight, by preventing us from binging on food during mealtimes.  In this show, I discuss the negatives of certain common snacks and how to choose healthier ones.

Some references I used while researching this show are Mayo Clinic, WebMD and MedicineNet.

I end the show with a question from Gail Shiraishi about whether açaí berries help you to lose weight.  I referenced WebMD while answering this question.

If you like the show, please head on over to iTunes and give me a nice review. It’s a great way to give me some good exposure and can help me get more listeners. Thanks for listening, everyone!

When people are trying to start eating healthier, they often think that eating healthier means eating only rice cakes.  That’s not the case.  First of all, rice cakes hold no nutritional value even though they are low in fat and calories. Second, eating healthy is simply about practicing moderation and being more careful about what you eat.  Something as simple as watching the toppings or condiments you put on your food can make a big difference.

Making good choices
One of the easiest ways you can eat healthier is to be pickier about the toppings you use on your food.  By choosing your toppings wisely, you can make your meal lower in fat, sodium, cholesterol and calories.  By just watching these key areas, you’ll start shaving off a few calories every time you eat and over time probably even a few pounds.  Here are a few items to watch out for:

1. Butter: When possible, use olive oil instead of butter.  Olive oil is lower in cholesterol, saturated fat and calories.  For recipes, remember that you will need less olive oil to replace butter.  For example; to replace one tablespoon of butter, you will only need 2.25 teaspoons of olive oil.  To make the conversions easier, check out the butter to oil conversion chart.
2. Mayonnaise: Don’t use mayonnaise on sandwiches or burgers.  Try a healthier condiment.  Some options include plain low fat yogurt, hummus or salsa.  All of those can be good options to try to reduce your fat, sodium and calorie intake.  Salsa is an especially tasty low fat condiment that you can use on baked potatoes, in burgers, in sandwiches or even as a salad dressing.  Just avoid the high sodium versions.
3. Cheese: Don’t go for items heavy on cheese.  If preparing your own food, either use less cheese or a lower fat cheese or both.  Or you can substitute yogurt cheese for cheese.  It has less fat and fewer calories.
4. Salad dressings: When having salad, watch the dressing.  A fatty dressing can make some salads worse for you than a cookie.  Instead, try topping your salad with olive oil and vinegar, salsa or lemon juice.
5. Salad toppings: Minimize salad toppings like bacon bits, croutons, cheese and eggs.  They can add a lot of calories to a seemingly innocent salad.  Stick to vegetables, legumes and fruits to keep your salad healthier.
6. Dessert toppings: If you find yourself having dessert, like ice cream, cake or even some coffee drinks, stay away from the toppings.  Don’t add whipped cream or other toppings.  All those extras can add up.  Besides, you’re just covering up the taste of your dessert!

The bottom line is if you want to be healthier, try to steer clear of condiments or toppings that are high in fat, sodium, cholesterol and calories.  Your body will be happier if you do!

The big day is coming.  You know what I’m talking about.  The biggest meal of the year.  The meal to end all meals: Thanksgiving dinner!  This is the meal that can make or break a diet.  If you manage to perfect a strategy for navigating this meal and follow it through to perfection, you could not only thoroughly enjoy yourself, but also continue your healthy lifestyle.

Todd’s story, don’t let if be you
Of course, if you decide to just enjoy yourself and toss your weight loss goals in the garbage, disaster could ensue.  You won’t have just one bad eating day.  The fall out will affect you over the next few weeks, maybe even months.  Imagine the following extreme scenario dramatized for educational purposes. It’s Thanksgiving day and Todd decides to “forget the die