MyPlate

Most of us know of nothing other than the food pyramid when conjuring up images depicting a proper diet. But the truth is that the classic food pyramid wasn’t implemented until 1992 by the United States Department of Agriculture. Until then, the government issued healthy eating advice using an array of informational methods, mostly imagery meant to encourage younger people to eat responsibly. Yet one fact has remained consistent through every attempt at nutritional awareness at the federal level to date: it’s confusing.

The food pyramid was so confusing, apparently, that many people mistook and continue to mistake the placement of fats at the top as a sign of their priority in the diet. Maybe that’s why there are so many obese people in the United States these days?

At any rate, in addition to the major changes in medical billing and other aspects of health informatics, the federal government is looking to overhaul nutritional awareness measures yet again. Since a 2005 revamping of the food pyramid didn’t do much besides confuse the public further, they’ve decided to ditch the gimmick altogether and start from scratch.

Ladies and gentlemen, meet MyPlate.

MyPlate replaces the food pyramid, and is a simple image depicting the size of certain food group portions on your plate as they’d be if you were following the suggestions of the medical community. Like a pie graph so to speak, MyPlate simply divides fruits, grains, diary, vegetables, and protein into sections of a plate and a small side bowl. These slices depict how much of each you should be consuming in relation to one other at every meal.

Despite being created and dispersed by the Department of Agriculture, MyPlate awareness is part of President Obama’s Let’s Move push to get America off global leader boards of obesity. For instance, the President and his wife First Lady Michelle Obama were proponents early on in his term of the idea that no meal should ever be larger than your balled-up fist.

It’s common sense, easy-to-remember nutritional facts and tips like these that the government hopes the public will respond to. Due to the United States’ obsession with losing weight, it’s an industry currently worth nearly $61 billion dollars. We are obviously very concerned with losing weight, yet remain incapable of it on a massive scale. The government believes much of this has to do with limited information and public awareness regarding how to eat properly and stay fit.

Will MyPlate do the trick? It’ll surely take more than that. But as far as providing the public with an easy-to-understand guide to meal health, it’s a great way to start the movement.

This is a guest post by Jessica Wagner, a freelancer writer from San Diego, CA.

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.

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

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

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

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

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

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

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

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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.

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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.

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

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

So, today my goal is to introduce you to this wonderful herbal, red tea that not only tastes heavenly, but is also very healthy to drink.  So, sit back and enjoy the show!

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

References used while researching this show are rooibos.com and Wikipedia.

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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
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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)

This is a common question and the answer given has changed with time, making many people unsure which is the healthier choice.  Is it butter or is it margarine?  This episode will help you to decide before you are confronted with that choice again.  Because the last thing you want to do is spend so much time deciding which spread to use that your bread gets cold before you have a chance to eat it.

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

References used while researching this show are Mayo Clinic, American Heart Association and HealthCastle.com.

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

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

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

The video podcast for this week is:

1. Red, Red Wine

The blog posts for this week are:

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

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

So, since wine is “in” these days, and gets a lot of coverage for its health benefits, this week’s topic is red wine.  So, sit back and enjoy the show!

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

References used while researching this show are Mayo Clinic and Yale-New Haven Hospital.

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In Brandon’s opinion, there was nothing better than a big glass of milk to wash down a peanut butter and jelly sandwich in the morning.  But lately he noticed that he felt a little bloated and gassy after breakfast each morning.  On top of that, his eczema had been getting worse, lately.  Brandon thought it had to be the milk, but that was strange because he had never had any sensitivity to milk growing up.  How could he develop one as an adult?

How didn’t really matter though.  What mattered was taking care of the problem. Brandon knew that his friend Kyle, who had a milk sensitivity, had switched to goat’s milk about a year ago and it had helped.  Brandon decided that he would try switching to goat’s milk as well.  Maybe it would help him, also.

Drinking goat’s milk sounds strange to many Americans, but goat’s milk is actually the dominant milk drink in most of the world.  While less popular in America, goat’s milk has been gaining popularity there because it has been found to be a good alternative for individuals who are sensitive to cow’s milk.  That is because goat’s milk is believed to be easier to digest and less allergenic than cow’s milk.

Is goat’s milk healthier than cow’s milk?
Goat’s milk is very similar in nutritional value to cow’s milk, except that it has a slightly higher amount of calcium, phosphorus and vitamin A.  But one downside of goat’s milk is that it has a higher fat content because it is only sold as whole milk.  Cow’s milk, on the other hand, is also sold in low fat and nonfat versions.

The greatest benefit of goat’s milk is that it appears that some people who can’t tolerate dairy products are able to tolerate goat’s milk much better.  The science community is still unsure of why this is true, but some preliminary studies suggest that specific proteins that are present in cow’s milk, but are largely absent in goat’s milk, may be responsible for the allergic reactions.  Goat’s milk also contains a higher percentage of smaller fat globules, which may make goat’s milk easier to digest.

That doesn’t mean that goat’s milk is a good choice for everyone.  For those that are lactose intolerant, goat’s milk is not the answer.  The lactose levels in goat’s milk are comparable to cow’s milk.  Plus, it is important to keep in mind that goat’s milk doesn’t have all the essential nutrients needed by infants.  So, if you are thinking of switching your infant from a milk based formula to goat’s milk, please talk to your pediatrician beforehand.

Where can I use goat’s milk?
Fresh goat’s milk and the products made from it have a slightly sweet, tangy taste that is enjoyed by many around the world in countless dishes.  Here are 4 ways to add goat’s milk to your diet.

1. Milk: Use it like you would use cow’s milk.  You can substitute a glass of goat’s milk for regular milk, pour it over your cereal or use it to make hot chocolate.  Hot chocolate might be the best place to start though, until you get used to the flavor.
2. Salad: Crumbled goat cheese is a nice substitute for any cheese you might normally put on a salad.
3. Sandwich: You can use goat’s cheese as a tasty replacement for the cheese you usually use on your sandwich. As a bonus, since some goat cheeses have a stronger flavor than many cheeses, you can often get by with less.
4. Appetizers: Goat’s cheese goes great on crackers.  Plus, goat’s milk yogurt can be used as a base for a savory dip.  Just add your own herbs and spices and you are set.

The bottom line:
Goat’s milk is a wonderful alternative for individuals who can’t tolerate cow’s milk.  It not only has similar nutrients, but it is also easier to digest and less allergenic than cow’s milk.  So, if cow’s milk has been giving you problems, try goat’s milk instead!

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 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 TheBusyBrain via Flickr

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

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

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

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

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

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

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

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

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

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

Photo by Kanka* via Flickr

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

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

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

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

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

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

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

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

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

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

Photo by 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!

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

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

Photo by cwbeucheler via Flickr

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

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

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

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

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

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

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

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

Photo by merec0 via Flickr

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

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

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

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

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

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

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

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

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

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

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

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

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

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

The blog posts for this week are:

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

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

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

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

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

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

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

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

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

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!

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!

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

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

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

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

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

The Blog Posts for this week are:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

The cool, crisp air outside is a sign that fall has arrived and summer has gone. The trees all know it, their leaves already turning from green to the vibrant red, yellow and brown that we all love to see every year. That means that Halloween is just around the corner. Pretty soon it will be time to buy a pumpkin or two from your local store or pumpkin patch.

Then you’ll be carving Jack O’Lanterns or maybe making a pie. Either way, don’t forget to keep those seeds. It would be a shame to throw away such a wonderful, nutritious food.

What are the nutritional benefits?
Pumpkin seeds, sometimes called pepitas, are a very healthy snack, bursting with nutritional benefits.

• Protein and unsaturated fats: Pumpkin seeds are a good source of protein and omega-3 fatty acids.

• Minerals: They are a good source of essential minerals, such as, iron, zinc, manganese, calcium, phosphorus, copper, magnesium and potassium.

• Vitamins: The seeds contain folate and vitamins A, B, C, and D as well as being considered a good source of vitamin K.

Although pumpkin seeds are a great source of protein, essential fatty acids and are rich in many important vitamins and minerals, they also contain 180 calories per ¼ cup (60 ml) serving. Like all nuts and seeds, please eat them in moderation. Eating too many of them can, after all, make you gain weight.

What are the health benefits?
Pumpkin seeds are considered one of the healthiest foods you can eat. Here is why:

• Promotes prostate health: Research shows that eating pumpkin seeds might help prevent benign prostatic hypertrophy (BPH).

• Prevents osteoporosis: There is a strong correlation between diets low in zinc and the development of osteoporosis. Pumpkin seeds are a zinc-rich food that can help prevent osteoporosis.

• Is an anti-inflammatory: Animal studies show that pumpkin seeds are effective in reducing arthritic inflammation.

• Lowers cholesterol: Pumpkin seeds are rich in phytosterols, a compound found in plants, which helps decrease the levels of LDL (bad) cholesterol.

• Helps against depression: Pumpkin seeds contain tryptophan, which has been shown to be effective in fighting depression.

• Can help prevent cancer: A diet rich in phytosterols has also been linked to a reduced risk of certain types of cancers.

Where can I find pumpkin seeds?
Pumpkin seeds are easy to find.

• Find them at your local store: You can buy them at your local store usually in a pre-packaged bag or you can find them in the bulk section. Sometimes, they’re labeled as pepitas, so don’t be fooled!

• Make them yourself: You can also make them yourself when you have a pumpkin lying around. Here is a recipe from allrecipes.com that is easy and fun to do!

Make sure to keep your pumpkin seeds in an airtight container in the refrigerator to prevent them from oxidizing and losing some of their health benefits.

What dishes complement pumpkin seeds?
Roasted pumpkin seeds have a nutty, sweet flavor with a chewy texture that goes well in many dishes. Of course, they are also tasty on their own. Try them in some of these dishes:

• Salads: Sprinkle some on top of your salads to add a hint of nutty flavor.

• Cookies: Add them to your oatmeal-raisin cookies for a tasty, little nutritional boost.

• Sautéed vegetables: Cook them with any of your favorite vegetables, like kale or swiss chard, to increase the nutritional benefit.

• Granola: Add them to your granola recipe. They are always a tasty addition.

• Rice: Some people mix them into their rice to add a little extra flavor.

• Stir-Fry: Pumpkin seeds are a favorite in stir-fry dishes. Sprinkle some in next time.

So, this Halloween please don’t throw away your delicious, healthy pumpkin seeds. Instead, eat them on their own or place them in your favorite dish. Your body, and taste buds, will thank you for it!

As research for a cure continues, the means of detecting and treating breast cancer continues to improve.  Outside of making donations or possibly becoming a doctor or scientist, that part is largely out of your control. What is under your control is understanding this disease, how you can minimize your risks and how you can increase your odds of survival.

What is cancer?
When a  group of your body’s cells grow abnormally, uncontrolled and are able to migrate to other parts of your body; you have cancer.  A cancerous tumor that is uncontrolled and untreated can spread throughout the body and lead to  death.

What is breast cancer?
Breast cancer is the development of malignant cells in the lining of the milk glands or ducts of the breast. These abnormal cells can spread through the lymph system to the lymph nodes. If that happens, the breast cancer can spread to other parts of the body.

Among cancers, breast cancer is the second most likely to result in death among women behind lung cancer. According to the National Cancer Institute, the likelihood of a woman developing breast cancer during her lifetime is 1 in 8.

What are some risk factors?
There are some risk factors that might increase your chances of getting breast cancer. Before we get into those, I want to make something clear.  Some females that develop breast cancer don’t have any of the risk factors and some that have several of the risk factors never get cancer. There is no guarantee, except that having the risk factors increases your odds of developing cancer. A couple of the risk factors you can’t control are:

• Having a hereditary link through your parent: 5% to 10% of breast cancer cases are thought to have a genetic link. BRCA genes are the most commonly inherited genetic mutations that cause cancer.

• Menstruating for more years: Women who start menstruating before age 12 or reach menopause after age 55 are at a higher risk.

While these risk factors are out of your control, there are some that aren’t.

What risk factors can you control and reduce your risk of breast cancer?
Your odds of developing cancer are not fixed at birth.  There are things that you have the power to change that can decrease your odds of developing breast cancer.

• Limit alcohol use: Risk increases with alcohol consumption. Not drinking any alcohol provides you with the lowest risk. However, if you enjoy an occasional drink, limit it to no more than one per day to avoid increasing your risk.

• Maintain a healthy weight: Being overweight or obese has been linked to an increase in breast cancer risk. Maintain a good weight through a healthy diet and physical activity.

• Exercise at least 5 days a week: The American Cancer Society recommends 45 – 60 minutes of activity 5-7 days/week. There is a strong correlation between regular exercise and a decreased breast cancer risk.  That doesn’t have to be strenuous exercise, walking would be sufficient for this benefit.

• Have children earlier and/or have multiple pregnancies: Having multiple children or children earlier in life reduces your risk.

• Try breast feeding: This may reduce your risk, especially if done for more than a year.

• Avoid long term menopausal hormone replacement therapy (HRT): Studies have shown an increased risk when HRT is used for several years or more. However, if the therapy is stopped, the risk returns to normal after five years.

You’ve minimized your risk factors. Now what?
Through breast self exams, clinical breast exams and mammograms you have a better chance of discovering breast cancer in the early stages when it is more easily and successfully treated. Early detection is key to survival!

• Breast self exams should be done monthly by women, starting in their 20s.

• Clinical breast exams should be done every 3 years, until age 40 when they should occur yearly. (Women at higher risk should consult with their doctor about more frequent checks.)

• Yearly mammograms are recommended for females starting at age 40 by the American Cancer Society. (Women with a strong hereditary predisposition should start earlier.)

In our society, the word “cancer” is a very scary word. It doesn’t have to be. Take control of your destiny and reduce your risk by having a healthy diet, exercising regularly and following proper screening protocols.  Not only can you reduce your risk of developing breast cancer, you can also increase your odds of surviving it!

This post is merely an introduction to the issue of breast cancer. To learn more about Breast Cancer, please visit the American Cancer Society’s website. They have lots of information that will help you understand breast cancer more fully.

Do you love to toss sprouts in your salad, stir-fry them with vegetables, add them to soup or use them in sandwiches? Well, you are not alone.  Many people enjoy the pleasant taste of sprouts in their dishes. Some of the sprouts most commonly eaten are alfalfa, red clover, mung bean, broccoli, soybean, onion, radish and garbanzo bean.

What are sprouts?
Sprouts are the young shoots of plants, which are usually eaten raw. They are most often grown from the seeds of vegetables, grains, nuts or beans. However, not all sprouts can be eaten raw. Some sprouts, like kidney beans are toxic. And other are considered safe to eat only when cooked. So, it is important to know which ones you’re eating and how they should be prepared.

What are the health benefits?
Sprouts are a living food. What does that mean exactly? Sprouts continue to grow slowly and gain extra vitamin content even after harvesting. They are considered highly nutritious and are packed with a multitude of health benefits.  Sprouts are very rich in beneficial enzymes, phytochemicals, vitamins, minerals and proteins.  So how do all the healthy things packed into sprouts benefit you?

• Enzymes aid in digestion: Eating an enzyme-rich food like sprouts, helps our bodies break down the nutrients in our food easier. Food enzymes are only found in uncooked foods. Cooking kills them. Research has shown that sprouts are the most powerful enzyme-rich food. As we age, we produce less digestive enzymes, which can make us more susceptible to the effects of aging and certain diseases. Some people call sprouts the “Fountain of Youth.”

• Phytochemicals help fight diseases: Phytochemical compounds are only found in plant based foods. Research has shown that they may help reduce the effects of aging and decrease the risk of cancer, cardiovascular disease, high blood pressure, cataracts, urinary tract infection, osteoporosis and boost the immune system.

• Vitamins and minerals are important for normal body function: Sprouts are bursting with a high content of vitamins and minerals, which help keep the body functioning properly and in proper balance. Deficiencies can lead to certain diseases, such as cancer, osteoporosis and heart disease.

• Contains easily digestible proteins: Sprouts are a nutrition dense food that contain up to 35%  protein. The protein in sprouts is easily digested, because during sprouting the complex compounds in the seed are converted to their simplest form in the sprouts.

Why Grow Sprouts?
Sprouts, as we discussed, have a lot of health benefits and are easy, fast and inexpensive to grow. Inexpensive kits can be bought online or at health food stores. The sprouting seeds can be bought online or at some grocery or health food stores. You can grow tasty, fresh, nutritious sprouts all year long in the comfort of your own home. And it takes less than 5 minutes a day of your time for 3 to 7 days, depending on what sprouts you are growing and requires no soil. It is a lot less work than growing a vegetable garden where some vegetables that you plant can take up to 90 days to grow.

How do you grow sprouts?
Below you will find a step by step tutorial on how to grow your own sprouts:

1. Place two tablespoons of seeds in a sprouting jar or a mason jar.
2. Cover the jar with a cheesecloth for the mason jar or a mesh wire for the sprouting jar.
3. Pour lukewarm water in the jar. Make sure the seeds are covered by three times as much water.
4. Soak overnight, for 8 to 12 hours, in a dark, dry place.
5. Drain the water from the jar. Rinse seeds in lukewarm water and drain again.
6. Rinse the seeds two or three times a day, every 8 to 12 hours.  Make sure the jar is not in direct sunlight and is kept at room temperature.
7. In a few days, the seeds should begin to sprout.
8. Some sprouts need to be relocated on the third or fourth day for greening. This is where you place the jar in indirect light so that your sprouts can turn green.  During this time you continue to rinse and drain two to three times a day .
9. By the end of 3 to 7 days, depending on the variety, your sprouts will be done. Most of your sprouts will have green leaves.
10. You then remove the hulls, rinse and dry your sprouts and place them in your refrigerator

Sprouts are not only tasty and easy to grow, they are also a wonderful food that is high in nutrition. So, add them to your daily diet and your body will thank you. Who knows, you might even slow down the aging process. That by itself is a good enough reason to eat your sprouts!

I end the show by addressing some questions from Beth from NY and HR Meadors from Seattle.

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 nice exposure and can help me get more listeners. Thanks for listening everyone!

A house without mayonnaise is rare. Mayonnaise is one of the most used condiments in the world.  In the United States, you’ll find it on sandwiches, in potato, tuna or macaroni salads.  In the Netherlands, you will see people dipping their french fries in mayonnaise. In France and the United Kingdom, it is served with cold chicken or hard boiled eggs. In Japan, it is served with hot dishes, cooked vegetables or added in soy sauce or wasabi. In Chile, they put it on hot dogs and on potatoes. In Russia, mayonnaise is actually sold in higher volumes than ketchup. You can also find mayonnaise as a  base for other sauces, such as, tarter sauce, aioli, thousand island dressing, ranch dressing, mayonesa and fry sauce.

What is Mayonnaise?
Mayonnaise, also known as mayo, is an emulsion of vegetable oil and egg yolk and can be flavored with vinegar, mustard or lemon juice and salt.  However, despite mayo’s popularity, it is not the healthiest condiment to use. It can be very high in fat and calories.

What are the Different Types of Mayo?
Of course, there is more than one option when people go to the store looking for mayo. Here’s the breakdown on the different types:

• Regular mayo: About 100 calories and 11 grams of fat per tablespoon.

• Light or reduced calorie mayo: About 40 to 50 calories and 4 – 5 grams of fat per tablespoon.

• Fat free mayo: 10 – 20 calories and 0 grams of fat per tablespoon. Fat free mayo contains no oil and uses egg whites instead of the yolk. However, it contains extra sodium, 100 to 210 mg/tbs, to make up for the lost flavor.

Some of you might be wondering about homemade mayo. Unfortunately, homemade mayo is not any healthier than the store bought kind. A typical recipe calls for two egg yolks and a cup of vegetable oil and has the same calories and fat as regular store bought mayo.

How Can You Reduce Your Use of Mayo?

1. Avoid tartar sauce and the secret sauce at fast food restaurants.  They tend to be mayo based. Instead, substitute mustard and/or ketchup.
2. At home substitute healthier condiments. Try substituting healthier condiments on your sandwich, such as, hummus.
3. Watch your dips. If you are making a dip, substitute plain low-fat yogurt for the mayo. If you don’t like the taste of yogurt, try sour cream.  Although sour cream is usually not suggested as a low fat substitute, it is a better choice than mayo because it has less calories (26) and fat (2.5mg) per tablespoon. That’s about one quarter the calories and fat of mayo.
4. Reduce the serving size. If your taste buds demand mayo, try putting less on your sandwich. Use only a teaspoon rather than a tablespoon.
5. Try blending. If reducing the amount of mayo leaves you with not enough of the condiment, try blending some mayo with low-fat yogurt to give you the volume of condiment you need with less calories.
6. Avoid regular mayo. If all else fails, try to go with the light mayo rather than regular mayo. Especially if you need to watch your sodium intake, fat-free mayo is not the way to go.

Mayo is a high fat condiment that should be eaten only occasionally. Two tablespoons of mayo on your sandwich gives you an extra 200 calories!  There are many other healthier substitutes out there that are very tasty. Find the right ones for you. So, the next time you are at a restaurant or about to make a sandwich make sure to hold the mayo!

You sit down at work when you realize that oops,you forgot to bring your lunch.  You’re trying to eat healthy, so when lunch rolls around you head over to the nearest salad buffet rather than eat fast food.  But did you know, that if you don’t choose wisely, you might end up with a lunch that is much higher in fat and calories then what you expected?  Some salads have been known to have more calories than a  hamburger and fries.

Salad bars not only supply healthy items like fresh vegetables, fruits and legumes, but they also contain high fat items such as bacon bits, coleslaw, cheese, potato salad, fried chow-mein noodles and pasta salad. Most people top off their salad with a few ladles of high fat salad dressing. If you’re eating at a salad buffet, you have to beware of food items high in sodium, fat and calories.

Tips For A Healthy Lunch
Nevertheless, the salad bar can be a place to have a healthy lunch. Just keep these tips in mind.

1. Stay away from high fat items. Eat mainly fresh vegetables, fruits and legumes.
2. Stay away from high sodium items. A lot of times salt or MSG is used to prepare certain selections.
3. Avoid or limit the high fat salad dressing. A small ladle full of regular Italian, French or Blue Cheese dressing can  run you up to 150 calories, mostly from fat. However, most of us put more then one small ladle full. Instead, substitute olive oil, salsa, lemon juice, red wine vinegar or balsamic vinegar on your salad.
4. Stay away from prepared foods, such as, pasta salad, potato salad, three bean salad and marinated vegetables. Usually these items contain oil or mayonnaise. They can be high in calories, fat and/or sodium.
5. Stay away from high fat hot foods.  Some salad bars offer hot foods, like macaroni and cheese, fried chicken and meatballs, which can be high in fat, sodium and calories. So, skip on those and if you need some extra protein add roasted chicken, turkey, beans or tofu instead.
6. Eat only the vegetable broth based soups. The creamy or beef based soups tend to be higher in fat. All of the soups at the typical salad buffet tend to be high in sodium though, so limit the amount you have.
7. Have fruit for dessert. Some salad bars offer ice cream and pastries that can be high in saturated fat. I would recommend having fruit instead.

So, the next time you head to the salad bar, make sure to fill up your plate with nutrient-rich leafy greens, tons of colorful vegetables, legumes and roasted chicken. And top if off with a healthy salad dressing. Now you are eating the healthy lunch that you were looking for!

Everywhere I turn these days, I either see an article on vitamin D or hear a doctor saying that we should all add vitamin D supplements to our diet.  Apparently it’s the vitamin of choice these days. A lot of you are probably wondering what the big deal is.

What is Vitamin D?
Vitamin D is a fat-soluble vitamin that our body creates when our skin is exposed to the sun’s UVB rays. However, one needs ten to fifteen minutes of sun exposure twice a week without sunscreen to get a sufficient amount of vitamin D.

What Does Vitamin D Do?
Vitamin D helps promote the absorption of calcium and plays an important role in preventing osteoporosis, osteomalacia and rickets, which are all diseases where bone density is decreased making them soft or brittle.  Preliminary studies have shown that vitamin D may also aid in the prevention of cancer, rheumatoid arthritis, multiple sclerosis, diabetes, fibromyalgia, gum disease, heart attacks and mood disorders.

Where Can Vitamin D be Found?
Vitamin D mainly comes from sun exposure through the sun’s UVB rays.  But it can also be found in foods and dietary supplements. Due to the increased risk of skin cancer that UVB rays can cause, the American Academy of Dermatology recommends that we try to obtain all our Vitamin D from foods and supplements.

Vitamin D can be found naturally in herring, mackerel, salmon, tuna, catfish, sardines, cod liver oil, beef liver and egg yolks. Too much fish, however, can increase your intake of Mercury.  Vitamin D can also be found fortified in milk, some juices, cereals and other products. Many people are choosing to take vitamin D supplements to ensure that they get the recommended amount, while minimizing their sun and mercury exposure.  If you buy vitamin D pills, make sure to buy vitamin D3, also called cholecalciferol, rather than vitamin D2, since vitamin D3 appears to be more effective.

How Much Vitamin D is Recommended?
The US Institute of Medicine recommends 200 IU a day up to the age of 50, 400 IU from ages 51 to 70, and 600 IU over age 70.  Since vitamin D is important for bone health and preventing other chronic conditions, the US Institute of Medicine is considering increasing the recommended amount in the future, so keep an ear open and an eye out for any changes in dosage.  I’ll be watching for it as well.

What’s The Bottom Line?
Research has shown over and over again that vitamin D is important for maintaining good health.  It is important for good bone mineral density and can reduce your risk for some diseases.  As a bonus, it is really easy to fix a vitamin D deficiency. So, make sure that you get enough vitamin D in your diet.

Next, I move on to talking about the importance of eating breakfast.  Since you are busy, I give you six tips to make your mornings easier, so that you are able to include breakfast in your morning routine.

I end the show with a comment from Dave and a mention of my guest post on Mark Salinas’ Healthy Living Today website.

I end the show by addressing some questions from Kimberly from Oregon, Rednikki from California and Kim from Michigan.

Mark Salinas has a wonderful website full of helpful posts covering topics such as nutrition, exercise, weight management, health success stories and mental fitness. He and his family are reshaping their lifestyle to create a healthier more consistent way of life.  His belief is that pursuing physical, mental, and emotional growth leads to a happier more fulfilling life. I urge you to visit his website and read about his own personal fitness journey.