Photo by D Sharon Pruitt

Incorporating low-calorie, high nutrient foods into your diet is one of the best ways to lose weight and to maintain your current weight. Maintaining a trim waistline is obviously an important part of a healthy lifestyle; however, so is often overlooked oral care. To promote the health of our bodies, we need to eat for both the health of our waistlines and our mouths. Whether you are seeing Dallas dentists or Miami dieticians, they will all agree that the following foods are great for both your oral and physical health:

Berries

Strawberries, blueberries, and blackberries are all high in Vitamin C, which is necessary to promote gum health. These berries are also high in fiber and antioxidants, which reduce cravings and boost your overall immune system. So, consider adding a cup of these fruits to your morning hot cereal for additional nutrition. Just remember to brush afterwards to rid your mouth of all those remaining seeds and sugars.

Dark Leafy Greens

Not only are green leafy veggies great at warding off gingivitis, but they are also high in Vitamin A, a necessary nutrient for building tooth enamel. Eating lots of veggies is, in fact, one of the best things you can do for your mouth.  As a bonus it is also high beneficial to your waistline. Turnip greens have some of the highest levels of vitamin A amongst the dark leafy greens, but spinach also has a high level if you aren’t into turnip greens. Spinach is also rich in fiber making it a great bed for anyone who is weight conscious and craving a salad.

Low-Fat Yogurt

The calcium contained in low-fat yogurt has long been proven to build strong bones and promote strong health, which is great for your teeth. The protein found in low-fat yogurt is also great for rebuilding lean muscle after a work out, and the Vitamin D which many dairy products are now fortified with help promote a better mood. Low-fat yogurt is a definite favorite due to those highly benefits to your oral, physical, and mental health.

The right foods can do wonders for our overall health. They can boost your energy, put you in a better mood, and help you shed the extra pounds you need to live a healthier life. When shopping for food, consider choosing whole foods that will not only promote your physical and mental health, but also your oral health. A healthy lifestyle incorporates every aspect in your life so there is no reason not to make sure that the foods you eat will be able to fuel you properly.

Like Pratik, many people would love to kick their metabolisms into high gear, but some think it’s a losing battle.  They feel like their metabolisms are working against them because they believe they are doing everything right, such as eating healthy and exercising on a regular basis.  So, the goal of today’s show is to give some ways to boost your metabolism.

References used while researching this show are WebMD and kidshealth.org.

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.

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 diongillard via Flickr

Over the past few years, Karen transitioned from an unhealthy diet to a much healthier one.  These days, she felt much less fatigued and much happier.  She was so happy with the results that she was determined to keep studying up on health, in order to make better and better food choices.  So, when she read that blueberries were among the fruits with the highest antioxidant levels, she immediately went out and bought some fresh blueberries.  The next morning she topped her cereal with fresh blueberries, proud that she was taking one more positive step for her health.

Blueberries are definitely a fruit worth eating.  What Karen may not realize is that what you eat blueberries with may play a role in how much of the antioxidants you receive from them.

Study:
Scientists from the National Institute of Research for Diet and Nutrition in Rome, Italy were interested in finding out what happens to the antioxidant activity of blueberries when milk is consumed with them.  The study involved eleven healthy participants who were asked to consume either 200g of blueberries with 200ml of water or 200g of blueberries with 200ml of whole milk.  Blood samples were collected prior to consumption and at one, two and five hours post consumption.  After studying the samples, the scientists concluded that the antioxidant activity of blueberries was impaired significantly when milk was ingested.

What does this mean?
This means that if you want to get the most health benefits from eating blueberries, you probably do not want to include them in any cereal or meal that includes milk.  In this small study, the antioxidant activity of blueberries was reduced substantially when milk was involved.  So, please continue enjoying this super fruit, just not with milk!

Source: National Institute of Research for Diet and Nutrition (via PubMed)

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 Rhett Sutphin via Flickr

Thanksgiving is just around the corner and many Americans are looking forward to a feast.  There will be tables laden with turkey, cranberry sauce, stuffing, gravy, sweet potatoes, yams, mashed potatoes, bread, salads, vegetables, and various pies.  Sounds great, doesn’t it?  What most people are not looking forward to is the sleepiness that follows the meal, which they blame the tryptophan in the turkey for.  But is turkey really to blame?

What is tryptophan?
Tryptophan is an essential amino acid, which means that we have to get it from plant or animal sources because our bodies don’t naturally produce it.  Tryptophan plays an important role in the production of serotonin, which leads to calmness and can make you sleepy.  Tryptophan is also an important factor in the production of niacin, a B vitamin.  And turkey contains tryptophan, which is why it has gotten a bad rap for making people tired.  But other foods, such as chicken, egg whites, cheese, sunflower seeds, some fish, soybeans and pork chops have as much or more tryptophan as turkey and you don’t see people blaming those foods when they feel tired.

Does eating turkey cause fatigue?
Even though tryptophan is present in turkey, it is not the cause of the sedative effect that we feel after eating Thanksgiving dinner.  In order for tryptophan to make you sleepy, you have to consume it on an empty stomach without consuming any other protein.  Besides, the amount of turkey eaten during Thanksgiving is generally too small to have any appreciable effect.  Scientists now believe that it is actually the eating of a heavy meal that is rich in carbohydrates that causes the tiredness, not the turkey.  Of course, any alcohol that is consumed with the meal only adds to that effect.

What can you do to be less tired?
If you decide that you would rather skip the after meal stupor this year, here are 3 things you can do to prevent that lethargic feeling:

1. Don’t overeat: When you overeat, you will feel more lethargic because blood is diverted to your digestive system from other organ systems, making you fatigued.  After all, it takes a lot of energy to digest a large meal.
2. Limit carbohydrates: Meals that are heavy in carbohydrates trigger an insulin effect, making you tired.
3. Limit fats: High fat foods take more energy to digest, requiring extra blood to be diverted to the digestive system, leaving less energy for other bodily functions, resulting in lower energy levels.
4. Limit or avoid alcohol: Alcohol makes you more lethargic because it is a central nervous system depressant.

The bottom line:
The tryptophan in turkey has been blamed for causing the after dinner fatigue on Thanksgiving day, but the blame needs to be redirected to the true cause: overeating and too many carbohydrates and fats.  So, if you don’t want to feel the overwhelming need to take a nap after the big meal this year, eat a more balanced meal that is not too high in carbohydrates or fats.  And do not overeat or drink too much alcohol.  If you follow this simple formula, you may make it through the Thanksgiving festivities without passing out on the couch after the meal.

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

References used while researching this show are The New Wellness Encyclopedia and whfoods.com.

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There are many myths, legends and rumors that have surrounded garlic over the centuries.  Most people have heard the fantastical claim that garlic wards against evil, such as demons and vampires.  There are also those that believe that garlic brings good luck.  Even though garlic does not have those powers, it does have the power to transform a bland meal or recipe into a savory, healthy culinary delight.

While garlic is mainly used as an herb or spice, it is actually a member of the onion family and is considered a vegetable.  In that capacity, it is a staple ingredient in many dishes around the world, but it is best known for its use in Mediterranean and Asian cuisines.

What are the health benefits of garlic?
Aside from the magical attributes that people have ascribed to it, garlic has been revered for its perceived medicinal properties since ancient times.  Physicians living in the Roman Empire and in ancient Egypt, China, India and Greece believed it cured a wide range of medical ailments.

The curative properties that these ancient civilizations believed garlic to hold have made it an interesting item of study for many scientists.  While some studies have shown promising results, not enough research has been done yet to make a definitive statement regarding garlic’s health benefits.  Some preliminary research, however, suggests that garlic may lower cholesterol, decrease the risk of cardiovascular disease, promote weight control and even decrease the risk of some cancers.  Studies have also shown that garlic may act as an anti-inflammatory, antibacterial and antiviral agent. More studies are needed though to determine if those preliminary results are correct.

The one area we are sure of is the nutritional content of garlic.  Garlic is an excellent source of manganese and a good source of vitamin B (B1 & B6), vitamin C, protein, phosphorus, selenium, calcium, potassium, iron and copper.

How do I choose and store garlic?
Choosing what garlic to eat is an important step in getting the most health benefits from it.  For the maximum flavor, freshness and nutritional benefits, garlic should be eaten fresh.  While garlic is still tasty in either powder or flake form, it provides less health benefits than if it is eaten fresh.

1. Choosing: Select heads of garlic that feel heavy, firm, plump and free of damp or soft spots.
2. Storing: Place fresh garlic in a container or uncovered in a cool, dark place away from heat and light.  That prevents sprouting and maximizes its freshness and flavor.

How can I include garlic in my diet?
Here are 3 ways you can include more garlic in your diet:

1. Main meals: Garlic is a great seasoning for most main dishes.  It is a tasty addition to steamed vegetables, especially sautéed spinach.  It is also wonderful in stir fry dishes.  Plus, pureed roasted garlic with olive oil can make a tasty mashed potatoes dish.
2. Sauces and soups: Garlic adds a nice, bold taste to sauces and soups.  I enjoy garlic when I make wine/tomato based sauces and also as an addition to vegetable soups.
3. Dips, spreads or dressings: Garlic is a wonderful addition to many dips and spreads.  My favorite is pureed fresh garlic in hummus.  Also, you can add pressed garlic to olive oil and use it as a dressing for your salad.

The bottom line:
Garlic may not ward off evil and bring good luck, but it will make a bland dish flavorful and potentially healthier.  So, add garlic to your meals and enjoy the bold and aromatic taste that it adds, not to mention the health benefits!

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 Per Ola Wiberg

Jackie was doing everything in her power to stay on her weight loss plan, but it felt like her family and co-workers were constantly trying to sabotage it.  Her coworkers were constantly tempting her with cookies, cakes and donuts.  And her husband was not making it any easier.  Last week he brought home a carton of cookies ‘n cream ice cream.  He knew that she was trying to eat healthier and he bought her favorite ice cream! What was he trying to do?!

Even though she had been tempted, she had not touched any of these high fat foods since she went on her diet.  That is because she had very little self control when it came to sweets.  She couldn’t eat just one cookie or one scoop of ice cream.  Even a small taste seemed to unleash something inside her that left her wanting more.  And not just that day. The cravings lingered for a few days afterwards.  What was it about high fat foods that make them so irresistible to her?

Study:
A study coming out of UT Southwestern Medical Center may have the answer to that question.  They decided to look at how the brain reacted in relation to the consumption of high fat foods, since they knew that the brain utilizes some of the fats that we eat in its structure.  To find out how the brain reacted to different fats, researchers experimented on animals by exposing them to various types of fat (palmitic acid, monounsaturated fatty acid and oleic acid).  The fat was either injected directly into the brain, infused through the carotid artery or fed to the animals through a stomach tube.

What they found out is that only “palmitic acid” (the saturated fatty acid most commonly found in animals and plants, such as milk, butter, cheese, beef, palm oil and palm kernel oil) had a negative effect on brain chemistry.  Essentially, when this fatty acid entered the brain, it inhibited the effects of leptin and insulin, which are hormones that play an important role in appetite regulation.  These hormones tell you when you are full and thus when to stop eating. In the animals tested, this change in brain activity lasted three days.  This may explain why most people who splurge on fatty foods on Friday night or Saturday are hungrier than normal when they return to work on Monday.

What does this mean?
This means that if you want to lose weight, it is best to avoid or limit your intake of foods high in saturated fat because they may stimulate you to overeat.  These foods have a way of triggering your brain to ignore the signals that you are full.  That doesn’t mean you have to give up fats completely.  What you should do is try substituting products high in unsaturated fats (like olive and canola oil) for one high in saturated fats because the unsaturated fats don’t produce the negative affects on the brain.

Source: UT Southwestern Medical Center (via ScienceDaily)

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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!

Happy Halloween, everyone!

This year when the kids ring your doorbell and sing “Trick or treat, smell my feet, give me something good to eat,” wouldn’t it be nice to give them something “good for them” to eat for a change? You know, instead of handing them junk food that has no nutritional value and can damage their health in the long run.

Halloween is a day where kids go door-to-door and receive a bunch of candy that is usually high in calories, saturated fat and sugar. Eating a bunch of these treats can be harmful to our kids’ health. This is an especially large problem with childhood obesity on the rise. Obesity is practically an epidemic among children in the United States. This is a serious issue, because overweight or obese kids will most likely turn out to be overweight or obese adults, putting them at greater risk of many medical conditions. So, you can do your part to combat obesity by giving children healthier treats this Halloween.

What should I give out for Halloween?
Halloween treats do not have to be unhealthy. There are a lot of healthier alternatives that you can give that aren’t as likely to get your house toilet-papered as the toothbrushes the dentist in my neighborhood used to give out. The kids will also probably enjoy them more than I enjoyed the Milk Duds that my neighbor seemed so fond of giving out. Here are 5 suggestions that you can try this year:

1. Raisins: You can give out small boxes of raisins. Not only are raisins tasty, but they are also a good source of dietary fiber and other essential vitamins and minerals.
2. Trail mix: These mixes are usually filled with a variety of nuts and dried fruits and tend to be a healthier alternative that has much less sugar and unhealthy fats than candy bars.
3. Fruit snacks: Kids love fruit snacks and they are much healthier than candy bars. Just make sure to purchase the ones that are made from real fruit and are trans fat free.
4. Lollipops: Trader Joe’s and Whole Foods both carry organic lollipops that contain no artificial flavors or colors. They are still made primarily of sugar, but at least they are healthier than a candy bar. They are fat free and have less calories, about 25 per lollipop.
5. Non-candy treats: School supplies and inexpensive toys make great treats. Mechanical pencils, colored pencils, balloons, crayons and party favor style toys are not that expensive. Plus, every kid loves little gifts, especially toys, and will enjoy them for much longer than a couple pieces of candy.

The bottom line:
Kids look forward to Halloween all year long. It is a fun time when they can dress up and walk door-to-door to get free treats. But let’s show kids that treats don’t have to be unhealthy to be fun. Let’s give them treats that are better for their health and make this Halloween a happier, healthier one for kids! They will thank you in the long run. And if you do it right, in the short run as well. Happy Halloween, everyone!

Photo by wishuponacupcake via Flickr

October is Breast Cancer Awareness Month in the United States.  That’s the month when we’re supposed to work to build awareness of breast cancer issues.  I take that responsibility very seriously because my mom was diagnosed with breast cancer when I was thirteen.  The time after she was diagnosed with cancer and was undergoing treatment was a trying time, but luckily it had a happy ending.  My mom is a breast cancer survivor.

Since my mom is such a strong woman, she quickly moved on with her life.  That’s why I stopped thinking about cancer until my dad was diagnosed with brain cancer when I was in my early twenties.  He was not as fortunate as my mom.  Despite treatment, he passed away three months after he was diagnosed.  At that moment, I again feared the word “cancer.” One family member developing cancer felt like a fluke, but two reminded me that anyone could develop cancer, especially if we do not take the right precautions.

That realization convinced me to research cancer to see what I could do to reduce my risk.  In my research, I found that diet was one of the most important factors that was within my control.  Many studies have shown that certain foods can play a significant role in preventing and fighting cancer.

What foods decrease cancer risk?
Foods are powerful tools for decreasing cancer risk and increasing the survival rate of those that develop cancer. According to the National Cancer Institute, about 35% of cancer deaths are preventable through proper diet.  So, if you want to lower your risk of breast cancer, develop and maintain healthy eating habits, such as eating a balanced diet with appropriate portion sizes.  Now if you want to move beyond the basics of eating healthy, here are 5 foods that you can add to your diet to further decrease your risk of cancer:

1. Cruciferous vegetables: Brussel sprouts, broccoli, cabbage, kale, cauliflower and bok choy are known for having a high concentration of phytochemicals, which can protect against cancer.
2. Fish abundant in omega-3 fatty acids: Many studies suggest that eating cold water fish that are high in omega-3 fatty acids, such as salmon, sardines, herring, mackerel and halibut may reduce your risk of breast cancer.  That’s because the omega-3′s found in fish oils may impede the growth of breast cancer cells and reduce the production of compounds that promote cancer.
3. Berries: These fruits, especially raspberries and strawberries, are rich sources of ellagic acid, which is a phytochemical that some research shows may inhibit the spread of cancer.
4. Tomatoes: Some studies have suggested that several compounds in tomatoes, including lycopene, may stop the proliferation of cancer cells.
5. Flaxseed: These seeds have been linked in some studies to a reduced cancer risk.  That is probably because they are a good source of lignans, which act as antioxidants.

The bottom line:
Eating a healthy diet that is high in fiber, low in unhealthy fats and full of fruits and vegetables is key to decreasing your risk of breast cancer and many other cancers.  And if you include a few of the foods I mentioned, you might reduce your risk of developing cancer even further.  Being proactive can greatly reduce your risk of cancer and many other diseases.  So, do your part in the fight against cancer by making sure you and your family eat better!

References:
American Institute of Cancer Research
National Cancer Institute

Photo by mira66 via Flickr

Many people blame their weight on genetics.  After all, maybe their father and/or mother suffer from obesity.  Plus, in the last few years the news media has covered how scientists have identified a gene that is linked to obesity, called the fat mass and obesity associated gene (FTO), or as some like to call it the “fat” gene.  It is a common gene, which has been shown to affect appetite and weight gain.

Some people look at their family trees and are pretty sure that they must have the fat gene and are most likely destined to be fat.  After all, who can beat genetics?  But a study out of Lund University in Sweden says that you have more control over your weight than you may think.

Study:
The researchers found that, when it comes to obesity, food choices play a bigger role than many people think.  In their research, they examined the FTO gene in relation to eating habits by carefully documenting the eating habits of FTO gene carriers via questionnaires, interviews and food diaries.  What they found out was that the participants that ate a high fat diet and had low physical activity were more susceptible to obesity.  Those that ate a low fat diet had lower occurrences of obesity even though they had the inherited risk.

What does this mean?
This means that even if someone has the FTO gene, they are not condemned to obesity.  Lifestyle factors, such as food choices and exercise play a significant role countering the FTO gene and determining body weight.  So, if you’re concerned that you might have the FTO gene, the best thing to do is eat a low fat diet and get regular exercise.  The “fat” gene just increases the chance of obesity, it doesn’t guarantee it.

Source: Journal of Clinical Nutrition, 2009, 27958 (via ScienceDaily)

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!

Photo by charliej via Flickr

Since losing weight takes willpower, foresight and planning, it can be challenging at times.  You have to reduce the calories you consume and take time to exercise more, so that you burn more calories than you consume. Unfortunately, according to researchers at Northwestern University, having a a successful weight loss program might be a little more complicated than merely counting the calories you take in and subtracting the calories you burn.  The time of day you take in the calories may be just as important.

Study:
The study, which was performed on laboratory mice at Northwestern University, was designed to discover whether the body’s natural circadian rhythm and the timing of food intake played a role in energy expenditure. The circadian rhythm is our body’s internal clock, which is linked to the light-dark cycle and influences when we sleep and eat.  The researchers found that the time of day mice eat influences their energy use and weight gain.

The researchers fed some mice a high-fat diet during their normal sleeping hours, while other mice were fed the same type and amount of food during their normal waking hours.  The mice who ate during their normal sleeping hours, gained significantly more weight (a 48% increase) than their counterparts (a 20% increase).

So, what does that mean?
What these results mean is that it is not enough to watch the calories you consume.  You have to watch when you consume them.  Eating during the times when you should should be sleeping, such as right before bed or when you wake up in the middle of the night, can contribute more weight gain than the calories in the item you eat would suggest.

That is because it appears that the body’s energy use is linked to its circadian rhythm.  More of the calories that are consumed are burned during natural waking hours than would be if they were consumed during normal sleeping hours. So, try to eat during more normal eating hours, so that you can maximize the amount of calories burned.  That way you can work smarter, not harder when you are trying to lose or maintain weight.

Source: Obesity, 2009, 264 (via ScienceDaily)

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 CGehlen

Jerry loved grilling season.  Creating the perfect burger had been his hobby for the past 5 years.  For Jerry, there was nothing better than grilling a juicy hamburger.  However, at his last physical, his doctor said that he was 25 pounds overweight and that it was time for him to lose some weight.  “There goes my hamburgers!” Jerry thought.

While reducing the amount of hamburgers he eats is a good idea for his weight loss, Jerry might not have to give them up entirely to lose the weight.  The key is to choose a leaner meat and to eat smaller amounts. Controlling portions is key.  Meat should be looked at as more of a side dish, not as the largest part of the meal.  Another issue with hamburgers is that many people make them using high fat ground beef and fatty toppings, such as mayo and cheese.  This results in a burger that is high in saturated fat and not very healthy.

Most of us are aware that consumption of too much red meat can increase our risk of heart disease.  However, what if I told you that you can still enjoy a tender steak and/or a juicy burger and feel a little less guilty about it?  You just need to pick a leaner source of red meat.  And one of those leaner options is buffalo (bison).

How is buffalo meat healthier then beef?
Buffalo not only tastes as delicious as beef, it is also healthier for you.  Here are 5 reasons why you should substitute buffalo meat for beef.  (All comparisons are between 100 grams/3.5oz of ground grass fed bison and the same amount of 70% lean ground beef.)

1. Less fat: The buffalo contains 7.21 grams of total fat, while the beef has 30 grams of total fat.  That is 76% less fat than the beef.
2. Less calories: The buffalo contains 146 calories per serving, while the beef has 332 calories per serving.  That is 56% less calories.
3. Less cholesterol: The buffalo has 55 mg of cholesterol, while the beef has 78mg.  That’s 29.5% less cholesterol.
4. More iron: The buffalo has 2.78mg of iron, while the beef has 1.64mg of iron.  That’s 69.5% more iron than the beef.
5. More protein: The buffalo has 20.23g of protein, while the beef has 14.35g of protein.  That is 61.9% more protein.

If you switch to 93% lean ground beef instead of the 70% lean, it will have about the same amount of fat as the bison. However, the beef will still have more cholesterol and less iron.

How can I fit buffalo into my diet?
Buffalo is a tender, flavorful red meat that has a savory taste very similar to that of beef.  As a result, it is a great substitute for beef in most recipes.  Plus, you won’t have to search hard to find it.  Buffalo is readily available in most major supermarkets.  It can be found in ground form, as steaks and as pre-formed burger patties.  Here are 4 great places to substitute buffalo for beef:

1. Burgers and steaks
2. Chilies and stews
3. Lasagna and other pastas with meat sauces
4. Fajitas and burritos

The bottom line:
If you are looking for a leaner, tastier, healthier red meat that is lower in calories, cholesterol and fat, but high in protein and iron, look no further!  Buffalo is a better choice for health conscious individuals that crave some red meat once in a while!  So, you can enjoy that burger and feel a little better about the choice that you made!

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.

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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 Travis Hornung

It was midnight when Sarah pulled into her garage, jet lagged and hungry.  For what she paid for that round trip flight to Paris, she thought they could have included enough food to keep her from feeling like she was slowly starving to death.  And just her luck, by the time the plane landed, the restaurants were all closed.  In no mood to stop at a restaurant along the highway, she went straight home with the intention of scrounging something from her fridge.

As she looked through the refrigerator, she decided that two weeks was too long to have left some of the food.  Some items looked suspicious, including the now moldy Cheddar that she had been hoping to use for a grilled cheese sandwich.  “Oh, well.” She sighed as she grabbed the cheese and closed the refrigerator door.  “Guess I’ll have to throw it out and buy more tomorrow.”

Most of the time if a food doesn’t look right, you should follow your instincts and throw it away.  But sometimes foods that look unsafe to eat are perfectly fine.

What foods might be safe to eat?
With these tough economic times, you might be able to keep a few more dollars in your pocket by not throwing away foods that look suspicious, but are actually safe to eat.  Here are 4 foods that you might consider keeping around.

1. Cheese: Certain types of cheese are safe to eat even if they have mold growing on them.  Hard cheeses, such as Cheddar and Parmesan can be salvageable.  Just make sure to cut out the moldy section and one inch around that area in each direction.  That way you will eliminate the moldy roots.  Just make sure that you do not allow the knife to come into contact with the moldy area.  If it does, you could contaminate the rest of the cheese.  Some other cheeses, such as Stilton and Gorgonzola, use mold to make them and those molds are harmless to eat. (Although, I would cut any extra mold off those as well, just in case it was contaminated with the other type of mold.) However, if mold is discovered in soft cheeses, such as Feta, cream cheese, Mozzarella, cottage cheese or Neufchatel, the whole cheese should be thrown away because eating that type of mold can be hazardous to one’s health.
2. Cooked ham: If you see an iridescent film on your ham, that is harmless and safe to eat.  Ham has a high fat and water content.  When that comes to the surface it reflects light like oil on puddle, giving it a iridescent sheen.
3. Moldy produce: If you find mold on hard produce such as broccoli or onions, you can cut off the mold and about 1 inch of the vegetable around it.  Then it should be healthy to eat.  But once again, don’t let your knife touch the mold.  For more information, check out this video.
4. Chocolate with white spots: The white spots are caused by one of two things.  It is either the separation of cocoa fat or sugar rising to the surface when the chocolate gets damp from humidity or moisture from the fridge or freezer.  In either case, it is still safe to eat, so you don’t need to throw away perfectly good chocolate.  To prevent the white spots, don’t expose your chocolate to wide swings in temperature.

The bottom line:
Usually when food looks moldy or spoiled, it should be thrown away.  But there are some foods that look suspicious that are still safe to eat.  If you’re not sure if it’s safe though, always err on the side of safety and throw it away. If you know what to throw away and what to keep, it can save you a bit of money.  It can also keep you from eating something that might make you sick.  So, know the difference!

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 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 thebittenword via Flickr

Alan’s annual work physical went pretty well.  He passed all the tests with flying colors, except for his blood cholesterol levels.  His LDL (bad cholesterol) was slightly high and his HDL (good cholesterol) was lower than normal.  Not wanting to go the medication route right away, Alan’s doctor recommended that he improve his diet and incorporate regular exercise to see if that would improve his cholesterol levels.  Since Alan had a gym membership anyway, he decided to put it to use.  It seemed like a much better choice than taking meds for the rest of his life, after all.

How can I improve my cholesterol?
Positive lifestyle changes can play a direct role in reducing cholesterol levels. Often they are enough to avoid the need for cholesterol medications.  So, if your doctor thinks it is possible, here are 9 tips to help you on your way.*

1. Eat foods high in dietary fiber: Fiber can help lower cholesterol.  So, increase your intake of whole grains, legumes, fruits and vegetables.
2. Limit saturated fats: No more than 10% of your calories should come from saturated fat because a diet high in saturated fats can raise blood cholesterol levels.  So limit items high in saturated fat, such as beef, butter, whole milk dairy products, dark meat poultry, poultry skin and tropical oils (coconut, palm and palm kernel oils).  Instead, substitute polyunsaturated and monounsaturated fats, such as olive oil, canola oil, almonds, walnuts and flaxseeds.  Unsaturated fats have been found to help lower blood cholesterol levels.
3. Avoid trans fats: Trans fats are very bad for your cholesterol levels because they both raise LDL (bad cholesterol) levels and lower HDL (good cholesterol) levels.  They can be found in margarine and many other processed products, especially baked items.  If a food contains partially hydrogenated oils in the ingredients list, that means it has trans fats and you should avoid it.
4. Decrease your intake of dietary cholesterol: Limit your cholesterol intake to no more then 300 mg of cholesterol a day and, if you have heart disease, aim for less than 200mg.  Only animal products contain cholesterol.  Eggs, whole milk products and organ meats are the richest sources.
5. Eat fatty fish: Consume fish that are rich in omega-3′s, such as salmon, sardines, mackerel, lake trout and herring.  Omega-3′s help to lower cholesterol and promote heart health.  Plus, fish is lower in saturated fat and cholesterol than beef or poultry.
6. If overweight, lose weight: Excess body fat can contribute to high cholesterol levels.  Plus, being overweight is also a risk factor for heart disease.  Losing a little weight, even just a few pounds, can go a long way towards improving your cholesterol levels.
7. Drink in moderation: Some studies show that a drink or two of alcohol may increase HDL (good cholesterol) levels.  However, heavy drinking outweighs the potential health benefits.  So, drink only in moderation. That’s no more than 1 drink a day for women and 1-2 drinks a day for men.
8. Don’t smoke: Smoking increases total cholesterol levels, decreases HDL levels and is a risk factor for heart disease.  So, smokers should consider quitting.
9. Exercise regularly: There is strong evidence that regular physical activity can increase HDL (good cholesterol) levels and lower the risk of heart disease.  So, go for a brisk walk, a bicycle ride or swim laps regularly and you should notice an improvement in your cholesterol levels.

The bottom line:
If your cholesterol is high, there are steps you can take to try to improve it.  Diet, exercise and other lifestyle changes have a direct influence on blood cholesterol levels.  So, eat a high fiber, low fat diet and implement a regular exercise program.  And the next time you have your cholesterol checked, you may be surprised to find that it is lower!

*Disclaimer: This post is not intended to substitute for medical advice provided by a physician. It is merely provided for educational purposes. For advice for your situation, please speak with your medical professional.

Photo by suburbandollar via Flickr

You and your boss were riding a crowded elevator on the way back from an important meeting.  Suddenly you were seized by a desperate need to pass gas.  You gritted your teeth, glad that your boss wasn’t facing you. Twelve floors left to go.  Unable, to hold it much longer, you quickly hit the button for the next floor and made an excuse about needing to talk to Bonnie in accounting as you got out of the elevator.  After the door clunked shut behind you, it escaped.  You exhaled.  Lucky nobody was around.  That was a bad one!

Passing gas is natural.  On average a person will pass gas 14 or more times a day.  That amount might sound excessive to some, but it is actually perfectly normal and healthy.  Now while passing gas is not usually the result of a serious problem, excessive gas can cause some people undue discomfort or, if it occurs at an inopportune time, social embarrassment.  For those people, there are some simple measures than can help reduce it.

What causes gas?
When we think of gas we think of abdominal bloating, pain, belching and flatulence. Gas comes from two sources: swallowed air and the normal breakdown of certain foods in the large intestine.  Although most belching is due to swallowed air, most gas coming from the rectum is produced in the intestinal area.  The offending, smelly gases, that exit through the rectum, include hydrogen, carbon dioxide and methane and are produced when normal, harmless bacteria in the large intestine cause indigestible carbohydrates to ferment.

Most foods that contain carbohydrates can cause gas, especially high fiber healthy foods, such as legumes, fruits, vegetables and whole grains.  And rice is the only starch that doesn’t cause gas.  However, even though fiber can cause gas, it has many wonderful health benefits such as preventing constipation, decreasing the risk of digestive disorders, lowering cholesterol and controlling blood sugar levels and should be a major part of your diet.

How can I reduce gas?
If you are bothered by excessive gas, here are 6 changes that may reduce excess gas or relieve gas discomfort.

1. Soak dried beans overnight prior to cooking: This will remove some of the carbohydrates that cause gas.  Make sure to discard the soaking water and boil the beans in fresh water.
2. Chew food slowly and thoroughly: Do not gulp your food down.  When you swallow big pieces of hard to digest food they will stay longer in the intestine, giving it more time to ferment.
3. Avoid or reduce foods that you are intolerant of: Gas is common in people with food intolerances, such as those who suffer from lactose intolerance or gluten allergies.  That doesn’t mean you have to give up those foods.  You just need to figure out how much of the offending food you can eat before developing gas.
4. Avoid constipation: Eat high fiber foods and drink plenty of fluids. Constipation slows the passing of food through the gastrointestinal tract, giving more time for fermentation to occur, resulting in more gas.
5. Swallow less air: That means limiting carbonated beverages, such as sodas and beer.  Also avoiding chewing gum, sucking on hard candy or drinking through a straw.  All those things will make you swallow more air, which can contribute to gas.
6. Drink peppermint tea: A warm cup of peppermint tea can help relax the muscles of the digestive tract, allowing the body to get rid of painful digestive gas easier.  Just be aware that it can sometimes contribute to heartburn and acid reflux.

If you experience persistent and intense gas associated with other symptoms you should see your doctor to see if your gas is associated with an underlying disorder.

The bottom line:
Gas is a product of a normally functioning digestive system and is rarely a cause of concern.  So, don’t fret about passing gas once in a while.  It is normal after all. However, if excessive gas is causing you discomfort or embarrassment, then maybe it is time to make a few dietary changes.

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 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:

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!

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!

Have you ever noticed that after eating fast food, such as a cheap hamburger, fries and a soda, that you feel sluggish and tired afterwards?  And maybe even unhappy or unmotivated as well?  And have you ever noticed that after eating a healthy, nutritious meal you feel energetic, alert and ready to take on the world?

That’s because what you eat affects your body chemistry, which can make you feel good and alert or it can make you feel lethargic, unhappy or even mildly depressed.  Since food plays a crucial role in shaping our moods, in this show I talk about how food affects our mood and what foods are associated with certain moods.

For those people who want to learn more about caffeine, please go back and listen to Show 20, where I cover that topic. Also if you are interested in more information on Vitamin D, please go back and read the blog post “Know Your Vitamin D.”

Some references I used while researching this show are cchs.net, medicinenet.com and iVillage.com.

I also answered a question, asked by Saul Cervantes, regarding how much water a person should consume after working out.

The blog posts for this week are:

1. Chewing Gum: Want a Piece?
2. Get That Food Away From the Deep Fryer!

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!

We all know that deep fried foods are bad for us, so why are they growing in popularity?  It seems that people all over the world are indulging in more and more greasy, deep fried foods.  Back in the day we had french fries, donuts, fried chicken, corn dogs and potato chips.  Now there are deep fried versions of zucchini, strawberries, turkey, pizza, candy bars, Oreos, Twinkies, cheesecake and even ice cream!  As if Oreos, Twinkies, cheesecake and ice cream are not unhealthy enough to begin with, we feel the need to deep fry them to make them even worse for us!

So, why are we treating ourselves to these artery-clogging delicacies?  I know that some people say that we only have one life to live, so we should live it up.  But that doesn’t make sense to me.  If you only have one life to live, do you really want it to be a short, unhealthy life that ends in a heart attack?

Why do we like deep fried foods?
Deep frying is a quick cooking technique in which foods are fried while submerged in hot oil, usually in a deep fryer.  Most people who indulge in deep fried foods, say they enjoy the flavor and the texture contrast. There is something about the food being crispy on the outside and moist and tender on the inside that is very pleasing to their palates.  But is that enjoyment, worth the cost to their health?

Why are deep fried foods bad for us?
Deep frying results in more total fat and calories than the equivalent non-fried foods.  This difference can increase your risk of obesity, heart disease, diabetes, some types of cancer and other medical problems. Here are two examples:

1. Turkey: A 3.5oz/100g roasted, skinless, turkey breast has 140 calories and 3.5g of fat, while a deep fried turkey has 190 calories and 11g of fat.
2. Potato: A large baked potato has 275 calories and 0.4g of fat, while french fries, have 539 calories and 28.8g of fat.

As you can see, there is a dramatic difference between fried and regular versions of the same food. So, if you are trying to adopt a healthier diet or are trying to lose weight, avoid deep fried foods whenever possible.

What if I can’t give up deep fried foods?
If you find the taste of deep fried food irresistible and don’t think that you can give it up, do not despair! I have a solution for you. Try oven frying instead. This method will give you that crispy texture that you have grown to love, with less fat and calories.  It takes slightly more prep time than deep frying, but it is well worth it.  Here are a few oven frying recipes from WebMD. That is right you can still eat your favorite fried foods, like chicken nuggets and fish sticks, but without getting all that extra fat.

If I deep fry anyway, what type of oil should I use?
You are determined to use that deep fryer, aren’t you?  Well, deep frying is a process that requires very high temperatures and requires an oil with a very high smoking point.  The smoking point is the temperature at which oil starts breaking down and emitting smoke, giving an unpleasant flavor to the food.  Not only that, the smoke from the oil can create carcinogens that should not be breathed or consumed.

So, while olive oil is a healthy oil for many purposes, it should not be used in deep frying, because it has a relatively low smoking point.  The healthiest choice for deep frying is probably canola oil because it has a high smoking point.  Plus it contains monounsaturated fats and omega-3 polyunsaturated essential fatty acids, which can help reduce your risk of heart disease.

The bottom line:
Deep frying really is as bad for you as everyone says, so if you can avoid it, do so. But oven frying can be a good substitute if you want a similarly tasty result.  And if you must use your deep fryer, use canola oil instead of peanut oil, butter or lard.  Remember, you may only live once, but you want that one life to be healthy and long!

You met someone special online a year ago and the two of you have been emailing, instant messaging, texting and calling each other ever since. Today you are finally going to meet them face to face.  Anxious to make a good first impression, you go through your mental checklist and realize that you probably shouldn’t have had that garlic chicken earlier.  You desperately search your car, hoping that you still have a piece of spearmint gum somewhere.  Just before you lose hope, success!  There is one last piece in your glove compartment.  You quickly unwrap it and toss it into your mouth as you get out of the car.  When you see your date waiting for you outside the restaurant, you realize that it was a good thing you found that gum.  They look even better than they did in their pictures!

Gum chewing is one of the most common habits in the world.  It dates back to ancient times.  The Greeks chewed mastic gum, which came from the resin of the mastic tree and was called mastiche.  And all the way over in the Americas, the ancient Mayans chewed a version of gum made from the sap of the sapodilla tree, which they called tsiclte.  However, unlike our distant ancestors, the base of most modern gums is manufactured from a blend of synthetic ingredients (elastomeres, resins and waxes).  But despite the change in ingredients, gum chewing is still a very popular habit.  But is it a healthy habit?

Is gum chewing healthy?
According to the American Dental Association, chewing sugarless gum may actually prevent tooth decay. When you chew gum, you produce extra saliva, which neutralizes tooth decaying acids that are produced during the breakdown of foods in our mouths while we eat.  If unchecked, these acids can break down tooth enamel, causing tooth decay.  The increased saliva also carries minerals that help strengthen the tooth enamel.  Plus, the chewing action helps to squeeze some saliva between your teeth to spread the benefits even to those hard to reach areas.

How can I get the most benefits from chewing gum?
For the best dental results, follow these guidelines:

1. Chew gum right after a meal: After you eat is when the extra saliva can neutralize the acids that are produced when you eat.
2. Chew gum in moderation: Frequent chewing can take a toll on your jawbone and gum tissue.  Since most people chew mainly with one side of the mouth, the favored side can get overused and lead to jaw pain.  Constant chewing can also crack filings and loosen inlays.  So, chew gum for no more then 15 to 20 minutes after each meal.
3. Chew sugarless gum: Sugared gum also increases the saliva production, which is good. Unfortunately the sugar in the gum may lead to tooth decay because the acids that break down your enamel thrive on the sugar in the gum.
4. Stay away from Aspartame or other artificial sweeteners: They may cause negative side effects.  Try to chew gums that contain more natural ingredients.

The bottom line
Chewing gum is not as bad as once thought, as long as you choose sugarless gum.  In fact, the right gum chewed the right way, may actually improve your dental hygiene.  However, it is not a substitute for brushing your teeth twice a day and flossing once a day.  Just remember, please throw your gum away in a garbage can when you are done with it.  Don’t leave it on a chair, on the underside of a table or on the sidewalk for someone else to find.  That’s a surprise that none of us enjoys.

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!

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.

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.

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 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.

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!

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!

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.

Then I head into the meat of the show. I discuss which sweetener is the healthiest to use. I go over the advantages and disadvantages of Equal, Splenda, Sweet N Low, pure cane sugar, turbinado sugar and honey. I referenced articles from wikipedia.org (aspartame, saccharin, sugar), mysite.verizon.net, redicecreations.com and sweetpoison.com.

I end the show by addressing some questions asked by Beth from New York, related to stretching and headaches.

Next, I move on to talking about the negative effects of consuming too much salt in your diet.  I also give a few tips on how you can decrease the amount of sodium in your food. I reference an article from www.mayoclinic.com.

I end the show by discussing how the coffee french press can actually raise your bad cholesterol (LDL) and how a drip coffee maker might be the better choice for your health. I reference an article from www.lime.com.

Then I head into the meat of the show by talking about whether sunscreens actually protect us from harmful UV radiation. I reference articles from Wikipedia, Environmental Working Group and lawsuitsearch.com.

After that I go into discussing the importance of food journals for individuals looking to lose weight and/or incorporate healthier eating habits.  Food journals are tools that help you make a habit of thinking about what you eat before you eat it.

I end the show by discussing how smoking adversely affects your health.  To illustrate my point, I mention some smoking statistics that I found on hubpages.com and quitsmoking.com.

Then I head into the meat of the show and discuss a new popular fad diet, called the Flat Belly Diet. This diet was created by the editors of Prevention Magazine. I cover an article from medicine.net that discusses the advantages and disadvantages of this diet.

Finally, I end the show by analyzing an article from webmd.com that looks at ways to lose belly fat.

After that, I discuss a very interesting article from msnbc.com called the “Secret to Long Life”. I talk about how having a healthy lifestyle increases your chances of having a long life.

Finally, I end the show with six tips about exercising in hot weather from a health.yahoo.com article.