Choosing the Right Salad Greens

Posted on October 16, 2011

If you’re like me, you eat a salad everyday, either with lunch or dinner. My standard lunch consists of greens with a light, homemade vinaigrette http://catherinejonescooks.com/pages/?s=Catherine+Classic+Vinaigrette accompanied by a bowl of soup, and whole wheat bread or crackers with cheese or hummus http://catherinejonescooks.com/pages/2009/09/.

One thing I’ve learned from researching my health-cookbooks is that not all greens are created equal. Here are four common greens listed in order of nutrients found in a 1-cup serving. It’s quite clear that romaine packs the biggest nutritional punch and iceberg the least. (Source: Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be)

Romaine: 8 Calories, 1,456 IU Vitamin A, 13 mg Vitamin C, 76 mcg Folic Acid

Boston, Bibb or Butterhead: 7 Calories, 534 IU Vitamin A, 4 mg Vitamin C, 40 mcg Folic Acid

Loose-leaf: 10 Calories, 1,064 IU Vitamin A, 10 mg Vitamin C, 28 mcg Folic Acid

Iceberg: 7 Calories, 182 IU Vitamin A, 2 mg Vitamin C, 30 mcg Folic Acid

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Salt Substitutes to Liven Up Your Food

Posted on July 11, 2011


More and more people are reducing their salt intake…for any variety of reasons from high blood pressure and other health issues, to a simple matter of taste. Whether you have been advised to cut back on sodium, or you voluntarily chose to, here are some simple ways to keep the flavor high and the salt low.

Flavor Kicks…Instead of Salt

  1. Add fresh herbs or dried leafy herbs to salads, vegetables, dips, seafood, and poultry.
  2. Rosemary, thyme, basil, oregano, and marjoram (fresh or dried) are wonderful additions to meats, poultry, fish, and vegetables, especially root veggies, plus pizza and pasta sauces.
  3. Use dried spices, such as all-spice, nutmeg and cumin to enhance a creamed spinach or cauliflower gratin. A word about cumin…ideally, you should dry roast it in a small pan to release it’s flavors before adding it to any dishes.
  4. Use curry powder (also should be dry roasted to bring out the flavor), to enhance vegetables, meats, fish, and to liven up dips, marinades and mayonnaise.
  5. Use freshly squeezed lemon juice or lemon rind to flavor vegetables, such as broccoli and asparagus and on meats and fish. A squeeze of lemon of lime juice also adds a touch of freshness to soups, certain curries, and salads…a trick my mom taught me.
  6. Garlic is a great flavor booster for just about anything…if you like the flavor. You can make a fantastic garlic oil to drizzle on salads, pasta, and anything esle…I’ll teach you how in another post.
  7. Fresh ginger is a delicious addition to stir-fries and marinades. Lemongrass is another wonderful Asian herb to flavor soups, curries, and other dishes. Only use about 2 inches of the root end of the stalk; that’s where all the flavor is.
  8. Use a touch of Parmesan cheese (and I say touch, because Parmesan is salty) in soups and salads.
  9. Go nuts. Add your favorite unsalted nuts (preferably toasted to bring out the flavor) for pasta, rice, and vegetable dishes.
  10. Use pepper instead of salt. A dash of Tabasco is another option if you can stand the heat.

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Healthy Bagels and Toppings

Posted on June 14, 2011

The average large plain bagel contains about 200 calories (sometimes up to 400 calories!) and has very little nutritional value. In order to enjoy a guilt-free bagel, opt for whole wheat or multi-grain bagels that provide some fiber, ideally 8 grams of fiber. Be wise about your bagel toppings, too, which can turn a healthy breakfast, lunch, or snack in to a high-fat nightmare. Following are some suggestions for healthy toppings.

Healthy Bagel Toppings

Low-fat or fat-free cream cheese
Spreadable processed cheese wedges, such as Laughing Cow
Tub margarine that does not contain partially hydrogenated oil (stick margarines contain PHO)
Fat-free ricotta cheese or cottage cheese
Reduced-fat cheeses, such as cheddar
Lean lunch meats, ham, or turkey
Peanut butter or other nut butters
Hummus or other bean dips
Marmite or Vegamite (Yeast-based savory spread)
Low-sugar jams
Smoked salmon or tuna fish

*This list comes from Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love.

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How Much Caffeine Is Okay?

Posted on June 1, 2011

With coffee prices on the rise around the globe, some folks might be re-thinking their daily consumption. As you can see from this photo I love my coffee, especially when I take the time to make myself a frothy cappuccino dusted with cocoa. High coffee bean prices or not, I limit myself to two cups per day. More than two and I start to feel a little shaky…and no caffeine after 4 pm or I can’t sleep. I know this about myself and I don’t push my limits.

I sometimes get asked how much caffeine is okay to drink? The general conclusion is that unless your doctor has advised you otherwise, moderate consumption is the key for most healthy people. What’s moderate? The consensus of scientific opinion is that for most people, 300 milligrams, or about 3 cups of brewed coffee per day, is okay (bear in mind that the caffeine content of brewed coffee comes in a wide range as you can see in the chart below).

More than a hundred studies have focused on whether any association exists between caffeine consumption and high blood pressure, cardiac arrhythmia, or coronary heart disease. Most of the research has concluded that moderate amounts of caffeine, as outlined above, are not associated with increased risk for cardiovascular disease, but individuals who are sensitive to caffeine should consult their health-care providers about caffeine consumption.

Coffees

  • Coffee, drip (8 ounces) = 115 – 175 mg
  • Coffee, brewed (8 ounces) = 80 – 135
  • Espresso/cappucino (2 ounces) = 100
  • Instant coffee (8 ounces) = 65 – 100
  • Decaffeinated coffee, brewed (8 ounces) = 3 – 4
  • Decaffeinated coffee, instant (8 ounces) = 2 – 3

Tea

  • Tea, brewed (8 ounces) = 40 – 60 mg
  • Ice tea (8 ounces) = 47
  • Green tea (8 ounces) = 15

Other

  • Energy drinks (eg., Red Bull, SoBe Adrenaline Rush and Starbucks Double Shot) = 70 to 80 mg
  • Selected caffeine soft drinks (8 ounces) = 10 – 55
  • Hot cocoa (8 ounces) = 14
  • Baker’s chocolate (1 ounce) = 26
  • Dark chocolate (1 ounce) = 20
  • Milk chocolate (1 ounce) = 6
  • Chocolate-flavored syrup (1 ounce) = 4
  • Caffeinated water (12 ounces) = 60 – 125
  • Anancin or Midol (2 pills) = 64
  • Excedrin (2 pills) = 130
  • NoDoz (2 pills) = 200
  • Over-the-counter diet pills, various brands (1 dose) = 8 – 200

Note: This information is from Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love.

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Movie Popcorn: The Shocking Truth

Posted on May 12, 2011

Last Sunday, my family and I saw the fabulous film, Water for Elephants, starring Reese Witherspoon and Robert Pattinson (the book was equally amazing, I highly recommend it). In the theater my kids asked me for popcorn. I said, no, I’m sorry. No theater popcorn allowed.

Why not?

Because I’m a strict mom, espeically when it comes to eating junk food, and I believe education is the most powerful tool to convince young people to eat healthfully. I told them the shocking truth behind movie-house popcorn, and after hearing it, they did not want any. I doubt they’ll ever ask me again. Mean, no. Caring, yes.

Here’s the deal. Crunching your way through a large tub  of movie-house buttered popcorn (there are about 20 cups in a large tub!) popped in coconut oil adds about 1,500 calories and 116 grams of fat to your day! That’s almost your entire daily allowance of calories and fat, especially if you’re a child. A small tub (about 7 cups) contains about 580 calories and 47 grams of fat. Also, avoid microwave popcorn brands as most contain partially hydrogenated oil. Best thing is air-popped popcorn.

Here’s the nutritional line-up for 4 cups of popcorn popped using three different methods:

  • Air-popped popcorn: Calories = 114 cals; Cholesterol = 0 mg; Saturated Fat = 1.2 g; Total Fat = 1 g; Protein = 4 g
  • Oil-popped popcorn: Calories = 222 cals;  Cholesterol = 0 mg; Saturated Fat = 12 g; Total Fat = 2 g; Protein = 4 g
  • Buttered oil-popped popcorn: 291 cals; Cholesterol = 11 mg; Saturated Fat = 18 mg; Total Fat = 5 g; Protein = 5 g

Source: Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love.

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Getting Juiced Up!

Posted on April 23, 2011

Today’s juices come in seemingly endless varieties, each offering a spectrum of benefits from which to choose. Some are fortified with calcium and antioxidants, others have low acid and extra pulp, while still others are juice combinations that offer a blast of vitamins and calories. To control your calorie intake, it is advisable to to limit juice consumption to 8 ounces per day. To give you an idea of the calories and benefits of an 8-ounce serving, following is a list of fruit juices with their primary vitamin content and calorie values based on the recommended daily allowances for a 2,000-calorie diet. (This information comes from Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mother’s-to-Be.)

After you choose your juice, here’s my simple health tip: add water. I always water down my juice, usually a half-half ratio (I add more for high-calorie juices, and less for vegetable ones ), and whenever I serve juice to my kids I do the same for them. No complaints, and since they’ve gotten used to the watered-down version, they agree with me that undiluted fruit juice is way too sweet. In this photo I show two glasses: the light one is pink guava juice, loaded with vitamin C and A, and the other is mangosteen-pomegranate juice, super high in vitamin C. Having these delicious varieties so readily available is one of the many perks of living in Malaysia. Makes me thirsty just looking at them.

Orange:         C = 207%   111 cals
Grapefruit:   C = 156%   96 cals
Carrot:           A = 539%, C = 35%   98 cals
Mango:         C = 130%   130 cals
Tangerine:   C = 128%  106 cals
Pineapple:    C = 45%   140 cals
Cranberry:    C = 149%  144 cals
Tomato:        C = 74%, A = 27%   41 cals
V-8 Juice:    C = 100%, A = 40%   50 cals

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Choosing the Right Breakfast Cereal

Posted on March 23, 2011

Reading nutrition labels on the sides of  breakfast cereal boxes can make you wonder if you’ve gone astray and landed in the candy aisle by mistake. Sugar, sugar, and more sugar, plus a helping of fat, all with little or no nutritional benefits.

My family eats a ton of breakfast cereal every week, so I always try to make it as healthy as possible. My husband, who wins the prize for healthy breakfasts, consumes his cereal with a heaping portion of cut-up fresh fruit and homemade yogurt (see previous post for my yoghurt recipe). My son drowns his cereal in milk. My daughter adds cereal to her cup of raspberry or strawberry yogurt, the only flavors she likes. And, I eat mine with a minimal amount of milk due to lactose intolerance.

How do I cater to everyone without buying four different boxes of cereal? The answer is by making a delicious cocktail of healthy breakfast cereals which I combine with homemade granola. In a large, airtight plastic container, I mix about half the box of  two different cereals (today, it was three: Nature’s Path Optimum Cranberry Ginger, Kashi GoLean, and the remainder of the All Bran cereal from the bran muffins I made). I add homemade granola, and it’s good to go (see previous post for granola…I sweetened my latest batch with maple syrup, walnuts, and dried mango bits…yummy!). Whether you mix and match, or you’re a one-cereal-box  gal or guy, here are some essential tips for choosing a healthy breakfast cereal.

Tips for Choosing the Healthiest Cereal Brands on the Shelves

  • Look for cereals containing the following first on their ingredient lists: whole wheat, whole grain, whole oat flour, or rolled oats. This ensures that the product has not been subject to fiber-robbing refining processes.
  • Look for cereals containing at least 2 grams of fiber per serving. Whole grain products contain fiber, but refined grain products do not. Examples of the three high-fiber cereals include: General Mills Fiber One (14 grams of  fiber per 1/2 cup serving); Kellogg’s All Bran Cereal (10 grams of fiber per 1/2 cup serving); and Kashi GoLean Crunch (8 grams of fiber per 1/2 cup serving).
  • Look for cereals low in sugar. A maximum of 5 grams of sugar (about 1 teaspoon) per serving is advised. Cereals containing dried fruit, such as raisins, are likely to have a higher sugar content, but the nutritional benefits are generally worth the extra sugar.
  • Look for cereals with no more than 2 grams of fat per serving.
  • Look for cereals fortified with 100% folic acid and 100% iron.
  • Vegans and non-meat eaters should look for cereals fortified with 100% B12.

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Soothing Flower Tea

Posted on February 23, 2011

Sometimes when I need to escape and just chill-ax, I make flower tea. I get out my heat-proof glass teapot and mini glass tea cups, put on the kettle, and light the votive candle at the base of the teapot stand. This keeps the tea warm and sets the right mood. As with all tea (loose leaves and tea bags), I perform a quick 5-second rinse to remove any impurities. To do this, I place the tea, or in the case of floral tea, the flower ball, in the pot, then I pour in some hot water, swish it around for a few seconds and strain. One thing to remember is that green teas and floral teas should not be steeped in boiling (100 degrees F.) hot water. Ideally, the water should be between 80 and 90 degrees F…so after I rinse the tea, I wait for a few minutes before filling up the pot. Then I sit back, and watch the flower gracefully unfold before my eyes. The whole blooming process takes about ten minutes.

What starts as a bundle of green tea and flowers hand-tied with thread and pressed into an oval-shaped ball…

…transforms into a gorgeous blossom of green tea leaves with a pink (clover) and two white (jasmine) flowers at the center.

The taste is the perfect balance of green tea with floral undertones. Refreshing and relaxing, it reminds me of the beauty in the world that we have to stop our frenetic lives to appreciate.

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Strategies for Dealing with Picky Eaters

Posted on December 2, 2010

picky-eaterIf you’ve got a picky eater at home, these 10 rules should help you keep your sanity. My kids have been well trained over many years to try almost everything I put in front of  them, both at home and in restaurants, and as a food writer-author, I’ve dragged my family through some pretty strange eating experiences. My daughter tried duck brains in Beijing at the famous Da Dong Peking Duck Restaurant (“they’re okay, but I prefer the pancakes and duck,” was her response, and mine too). When we lived in the Philippines, my then seven-year-old son tried deep-fried mole crickets at a food festival. The little Filipino boy sitting next to him was chomping away on a handful of the dark nuggets, so my son felt compelled to try them. He said they tasted like “really, really, really crispy fried chicken nuggets.” His Filipino acquaintance agreed.

I also know what each of my children doesn’t like. My son despises mushrooms, and is not keen on potatoes (except fries). My daughter  picks the arugula and mezuna leaves out of her salad claiming that they scratch her throat when she swallows. She also doesn’t like tortellini, which I think is a texture thing. I respect their wishes.

Here is a list of dos and don’ts that should help change some picky eating habits at any age.

DO

  1. Get your child involved in your family’s food decisions. Offer healthy options and allow them to voice their opinions.
  2. Include your child in food preparation and the cooking process as much as possible.
  3. Eat with your children. My rule at the table is that my kids must try everything. They don’t have to like it, but they must try it.
  4. Eliminate or reduce all snacking between meals. Get rid of any empty-calories snacks with zero nutritional value (all junk food).
  5. Focus on healthy eating not dieting. Dieting can be a real problem during the teenage years and can lead to eating disorders down the road. Tell your kids why a particular food is good for them. Protein helps  build strong muscles. Vitamins and minerals are critical for healthy cells, tissues and organs. Omega-3s in fish fuel the brain. And, complex carbohydrates from whole grains give long-lasting energy to run and play…and to win that soccer game or swim meet.

DON’T

  1. Don’t open the kitchen after dinner. Say no to all post-meal snacking.
  2. Don’t offer bribes or rewards for eating, and don’t punish your child for not eating. Food equals emotions is not an equation you want to establish in their minds.
  3. Don’t make eating a power struggle. Neither side wins.
  4. Don’t fool your kids. If they ask what’s in a dish, answer honestly. Betrayal will result in mistrust.
  5. Don’t give up offering healthy foods no matter how many times they are rejected.

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A Heart Attack Story Every Woman Should Read

Posted on November 9, 2010

heart-attackI just received an email from a close friend of mine, Lauren. When I read it, I got goosebumps and teary eyes. She and I share something in common: Both of our mothers had heart attacks. Mine survived, hers didn’t. In her note she sent to a long list of friends, she wrote: “As many of you know my mother died 15 years ago from a heart attack. She absolutely knew something was wrong because she was in her doctor’s office parking lot when she died. She never made it into the office. She had no appt that day—but I believe she knew something was wrong.

I wonder if she had read an email like the one below—if she could have been saved. So I decided not to simply read the story below but to share it with all of you. Knowledge is power. Maybe you all can share it with the people closest to you and between all of us we can save a life.”

I want to thank Lauren and the courageous and compassionate woman who shared her story below. I don’t know her name, but it’s not important. She’s alive, which is all that matters. Please read this, ask others to do the same,  and if you or anyone around you suspects a heart attack, get help immediately. Don’t do what my mother did. She called 911, the paramedics arrived and she told them she felt better. She refused to go to the hospital. The next day she had a heart attack. I wrote Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love for my mom and millions of other people out there who need to lower their cholesterol levels and blood pressure. Heart disease is preventable. It starts in childhood. Keep it out of your life and those you love!

“NURSE’S HEART ATTACK EXPERIENCE
I am an ER nurse and…I was aware that female heart attacks are different, but this is the
best description I’ve ever read.

Women and heart attacks (Myocardial infarction)… Did you know that
women rarely have the same dramatic symptoms that men have when
experiencing heart attacks …. You know, the sudden stabbing pain in
the chest, the cold sweat, grabbing the chest & dropping to the floor
that we see in the movies. Here is the story of one woman’s experience
with a heart attack.

I had a heart attack at about 10:30 PM with NO prior exertion, NO
prior emotional trauma that one would suspect might’ve brought it on. I
was sitting all snugly & warm on a cold evening, with my purring cat in
my lap, reading an interesting story my friend had sent me, and
actually thinking, ‘A-A-h, this is the life, all cozy and warm in my
soft, cushy Lazy Boy with my feet propped up..

A moment later, I felt that awful sensation of indigestion, when you’ve
been in a hurry and grabbed a bite of sandwich and washed it down with
a dash of water, and that hurried bite seems to feel like you’ve
swallowed a golf ball going down the esophagus in slow motion and it is
most uncomfortable. You realize you shouldn’t have gulped it down so
fast and needed to chew it more thoroughly and this time drink a glass
of water to hasten its progress down to the stomach. This was my
initial sensation—the only trouble was that I hadn’t taken a bite of
anything since about 5:00 p.m.

After it seemed to subside, the next sensation was like little
squeezing motions that seemed to be racing up my SPINE (hind-sight, it
was probably my aorta spasming), gaining speed as they continued racing
up and under my sternum (breast bone, where one presses rhythmically
when administering CPR).

This fascinating process continued on into my throat and branched out
into both jaws….. ‘AHA!! NOW I stopped puzzling about what was
happening — we all have read and/or heard about pain in the jaws being
one of the signals of an MI happening, haven’t we? I said aloud to
myself and the cat, Dear God, I think I’m having a heart attack!

I lowered the footrest dumping the cat from my lap, started to take a
step and fell on the floor instead. I thought to myself, If this is a
heart attack, I shouldn’t be walking into the next room where the phone
is or anywhere else .. But, on the other hand, if I don’t, nobody will
know that I need help, and if I wait any longer I may not be able to
get up in moment.

I pulled myself up with the arms of the chair, walked slowly into the
next room and dialed the Paramedics .. I told her I thought I was
having a heart attack due to the pressure building under the sternum
and radiating into my jaws. I didn’t feel hysterical or afraid, just
stating the facts. She said she was sending the Paramedics over
immediately, asked if the front door was near to me, and if so, to
unbolt the door and then lie down on the floor where they could see me
when they came in.

I unlocked the door and then laid down on the floor as instructed and
lost consciousness, as I don’t remember the medics coming in, their
examination, lifting me onto a gurney or getting me into their
ambulance, or hearing the call they made to St. Jude ER on the way, but
I did briefly awaken when we arrived and saw that the Cardiologist was
already there in his surgical blues and cap, helping the medics pull my
stretcher out of the ambulance. He was bending over me asking questions
(probably something like ‘Have you taken any medications?’) but I
couldn’t make my mind interpret what he was saying, or form an answer,
and nodded off again, not waking up until the Cardiologist and partner
had already threaded the teeny angiogram balloon up my femoral artery
into the aorta and into my heart where they installed 2 side by side
stents to hold open my right coronary artery.

I know it sounds like all my thinking and actions at home must have
taken at least 20-30 minutes before calling the Paramedics, but
actually it took perhaps 4-5 minutes before the call, and both the fire
station and St. Jude are only minutes away from my home, and my
Cardiologist was already told to go to the OR in his scrubs and get
going on restarting my heart (which had stopped somewhere between my
arrival and the procedure) and installing the stents.
Why have I written all of this to you with so much detail? Because I
want all of you who are so important in my life to know what I learned
first hand.
1. Be aware that something very different is happening in your body not
the usual men’s symptoms but inexplicable things happening (until my
sternum and jaws got into the act). It is said that many more women
than men die of their first (and last) MI because they didn’t know they
were having one and commonly mistake it as indigestion, take
some Maalox or other anti-heartburn preparation and go to bed, hoping
they’ll feel better in the morning when they wake up ……. which
doesn’t happen. My female friends, your symptoms might not be exactly
like mine, so I advise you to call the Paramedics if ANYTHING is
unpleasantly happening that you’ve not felt before. It is better to
have a ‘false alarm’ visitation than to risk your life guessing what it
might be!

2. Note that I said ‘Call the Paramedics.’ And if you can take an
asprin.. Ladies, TIME IS OF THE ESSENCE! Do NOT try to drive yourself
to the ER – you are a hazard to others on the road. Do NOT have your
panicked husband who will be speeding and looking anxiously at what’s
happening with you instead of the road.

Do NOT call your doctor — he doesn’t know where you live and if it’s
at night you won’t reach him anyway, and if it’s daytime, his
assistants (or answering service) will tell you to call the Paramedics.
He doesn’t carry the equipment in his car that you need to be saved!
The Paramedics do, principally OXYGEN that you need ASAP. Your Dr. will
be notified later.

3. Don’t assume it couldn’t be a heart attack because you have a normal
cholesterol count. Research has discovered that a cholesterol elevated
reading is rarely the cause of an MI (unless it’s unbelievably high
and/or accompanied by high blood pressure). MIs are usually caused by
long-term stress and inflammation in the body, which dumps all sorts of
deadly hormones into your system to sludge things up in there. Pain in
the jaw can wake you from a sound sleep. Let’s be careful and be aware.
The more we know, the better chance we could survive.

A cardiologist says if everyone who gets this mail sends it to 10
people, you can be sure that we’ll save at least one life.
**Please be a true friend and send this article to all your friends
(male & female) you care about!**”

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