Give Up Fast Food in 2010!

Posted on January 7, 2010

fast-foodGive up fast food in 2010! This simple New Year’s resolution could add years to your life…and subtract inches from your waistline.

Why give it up? These frightening numbers and percentages of a daily 2,000-calorie diet might offer some insight (values taken from Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be).

  • McDonald’s Big Mac Hamburger : 600 calories (30%), 33 grams total fat (51%)
  • McDonald’s Large French Fries: 540 calories (27%), 26 grams total fat (40%)
  • Burger King Double Whopper Sandwich: 980 calories (49%), 62 grams total fat (95%)

In 2004, after watching Morgan Spurlock’s documtary film, SuperSize Me, in which Spurlock follows a 30-day period of eating only at McDonald’s, my family decided to give up fast food for good (yes, even my two kids…and yes, even at highway rest stops). We have not been to a fast food joint in 5 years, and we honestly don’t miss it.

According to Wikipedia, Superszie Me “…documents this lifestyle’s drastic effects on Spurlock’s physical and psychological well-being, and explores the fast food industry’s corporate influence, including how it encourages poor nutrition for its own profit. Spurlock dined at McDonald’s restaurants three times per day, eating every item on the chain’s menu. He also always “super-sized” his meal if given the option—but only if it was offered. Spurlock consumed an average of 20.92 megajoules or 5,000 kcal (the equivalent of 9.26 Big Macs) per day during the experiment. As a result, the then-32-year-old Spurlock gained 24½ lbs. (11.1 kg), a 13% body mass increase, a cholesterol level of 230, and experienced mood swings, sexual dysfunction, and fat accumulation to his liver. It took Spurlock fourteen months to lose the weight gained from his experiment.”  Source: (http://en.wikipedia.org/wiki/Super_Size_Me)

Please make getting healthy a goal for 2010…and start by saying NO to all fast food for everyone in your family. Sure, it’s convenient and cheap…but it’s also packed with calories, saturated fat, trans fats, cholesterol, artificial this-and-that, and other stuff that’s bad for your health and impossible to pronouce. It takes a bit more planning and legwork to have healthy food on hand, but it can be done.

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Say NO to Trans Fats

Posted on December 14, 2009

High in fatIn a perfect world, there’d be no commercially processed trans fats. But since that’s not the case…it’s up to you to ban them from your world.

The only way to do this is to carefully read the labels of all the processed foods you place in your grocery cart, and to be aware that commercially fried foods and many frozen foods contain trans fats (aka partially hydrogenated oil or trans fatty acids). If you can afford to shop at Whole Foods, Trader Joe’s, and similar venues, your work is easier. Their trained teams have already screened products for you.

Many major-brand cookies, crackers, cereals,doughnuts, and similar items get their appealing texture and extended shelf-life from partially hydrogenated oils. Fast foods are commonly deep fried in hydrogenated oils, which can withstand high temperatures and can be reused. Basically, these mega-million-dollar-manufacturers are cutting their costs at a cost to your health. While their products may be comparatively less expensive on the grocery shelf or in the greasy fast food lane, your cholesterol levels and waistline will ultimately pay the real price.

So, what exactly are these nasty trans fats and why are they so unhealthy?

If an oil is labeled partially hydrogenated, it means that the regular, otherwise healthy, unsaturated version of that oil has undergone the process of being heated, then infused with hydrogen bubbles. The fatty acids in the oil subsequently acquire some of the hydrogenation, which makes them denser. If you fully hydrogenate oil, you create a solid fat out of a liquid (Crisco or stick margarine are examples). If you stop partway, you create a semi-solid, or partially hydrogenated oil, which has the rich consistency of butter.

Both hydrogenated and partially hydrogenated oils are harmful because they contain high levels of trans fats. Trans fats have been shown to raise LDL (bad cholesterol) and to lower HDL (good cholesterol), and to increase levels of lipoproteins and triglycerides—all factors related to heart disease. It is also associated with an increased risk of developing type 2 diabetes.

I banned trans fats from my family’s diet about eight years ago. Do the same  for yours! If you’re not yet convinced, check out these websites. Basic information is available at http://www.americanheart.org/presenter.jhtml?identifier=3045792. For encyclopedic and chemical definitions, history, nutritional guidelines, and tons more information click http://www.wikipedia.org/wiki/Trans_fat. For information on legal battles, news stories, and dubious products click http://www.bantransfats.com. Also, check out my book, Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love.

PS: Naturally occurring trans fats can be found in some meat and dairy products, but they are believed to be significantly less harmful, if at all. I’ll tackle that topic in another blog entry.

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Fiber Fix

Posted on December 7, 2009

fiber1We all know we should eat more fiber…but before I rattle off facts and food sources, I’d like to give you a crash course on the ins and outs of digestion (no pun intended) and why fiber is so important.

Digestion begins in the mouth, where salivary enzymes break down starches into smaller molecules for the body’s nourishment and energy. After being chewed and swallowed, the food enters the esophagus, a long tube that runs from the mouth to the stomach. The stomach churns the food and bathes it in gastric acids, which help digest protein. Then, the chyme (or partially digested food) travels to the small intestines, where further breakdown occurs and nutrients are absorbed by the intestinal walls. Most of the absorbed nutrients enter the bloodstream and are carried throughout the body for storage or further chemical synthesis. The leftover roughage continues to move through the large intestines where it soaks up water to increase its bulk, and we all know what shows up at the other end.

An adequate intake of dietary fiber and fluids, particularly water, are the best ways to keep this machine moving smoothly and to prevent constipation. There are basically two types of fiber: soluble and insoluble. To receive the greatest health benefits, it is advisable to consume a wide variety of both types. Here’s an easy way to remember the differences.

Insoluble fiber, such as fruits and vegetables, wheat bran, and nuts, does not dissolve in water. This roughage moves material through your digestive system and forms the bulk of your stool. It is vital for regularity and maintaining a healthy intestinal tract.

Soluble fiber, including oats, peas, and beans, dissolves in water to form a gel-like substance—think of gooey warm oatmeal. In addition to ferrying chyme along the digestive tract, soluble fiber helps to lower blood cholesterol by sweeping the bad LDL cholesterol out of your system before it sticks to your arteries, and it can also reduce blood-sugar levels by slowing down the absorption of glucose in the blood. A high intake of soluble fiber is particularly recommended for diabetics or anyone diagnosed with pre-diabetes.

The recommended fiber intake for adults is 25 to 30 grams. Children need about half that, depending on their age and size. Most people get the bulk of their fiber at breakfast, through fresh fruit and cereals. Ideally, boxed cereals should contain at least 8 to 10 grams of fiber per serving. Because kids’ cereals contain nowhere near this amount, you might try mixing some high-fiber cereal with their favorite brand. During the rest of the day, fiber can come from whole wheat bread, whole wheat pasta, brown rice, vegetables, fruits, and beans. The following list comes from Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be.

High-Fiber Food Sources and Grams of Fiber

½ cup General Mills Fiber One Cereal = 14 grams
½ cup Kellogg’s All Bran Cereal = 10
1 cup raspberries = 8
½ cup cooked lentils = 8
½ cup cooked black beans = 7
½ cup cooked chickpeas = 5
1 potato with skin = 5
½ cup canned kidney beans = 5
½ cup cooked green peas = 4
½ cup Kellogg’s Raisin Bran Cereal = 4
1 cup quick-cooked oatmeal = 4
1 cup blueberries = 4
1 medium apple with skin = 4
2 slices whole wheat bread = 3
1 cup strawberries = 3
1 medium orange = 3
¼ cup wheat germ = 3
5 dried dates = 3
½ cup broccoli = 2
5 whole wheat crackers = 2
½ cup Brussels sprouts = 2

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Make Your Own Fruit-Filled Granola

Posted on November 19, 2009

granola4If you have the time to get crunchy, here’s a recipe for delicious granola from my book, Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be. Treat this surprisingly easy recipe is a blueprint: change it according to the availability of ingredients in your area and new items as you discover them. I just made a batch using maple syrup with candied pineapple bits and dried cherries. Some other common healthy additions include sunflower seeds, unsweetened coconut flakes, unsalted sesame seeds, shelled pumpkin seeds, dried cranberries, or wheat germ. Freeze-dried fruits, such as raspberries and blueberries, add a burst of color and vitamins too.

Granola will keep in a zip-lock bag or air-tight container for weeks. It’s great as a topping on anything, including yogurt, cottage cheese, ice cream, applesauce, or oatmeal. This recipe can be easily doubled using two baking sheets.

Homemade Fruit-Filled Granola

Makes about 5 cups granola
Canola oil or canola oil spray for greasing the baking sheets
1/4 cup canola oil
1/2 cup honey, molasses, or maple syrup or a mixture of any of the three
2 cups “old fashioned” rolled oats (not quick cooking oats) (see Substitutions below)
1/2 cup sliced almonds
1/3 cup dried cherries
1/3 cup chopped dried apricots
1/3 cup dried banana slices

1. Preheat oven to 250º F. Lightly grease a large baking sheet with sides; set aside.
2. Combine the honey and oil in a small saucepan and heat just until hot. (You can also use the microwave.) Place the rolled oats and sliced almonds in a bowl and mix. Add the honey-oil mixture to the bowl and mix until well combined.
3. Evenly distribute the granola mixture onto the baking sheet and bake for about 40 minutes, or until light golden. It will still be soft when it comes out of the oven, but it will harden as it cools. Do not overbake the granola or it will have a bitter burnt taste.
4. Allow the granola to cool completely, add the dried fruit, mix, then place in an airtight container or a zip-lock bag.

Cooking Tip: Measure the canola oil first, swirl it around the measuring cup to coat all sides, then measure the honey, which will easily slide out of the measuring cup.

Substitution: You can use 2 cups of barley, rye, or wheat flakes in place of the oats, or mix and match all 4 varieties.

Approximate Nutritional Information: Serving size: 1/2 cup fruit-filled granola: Calories: 357 kcals.; Protein: 7 g.; Carbohydrates: 55 g.; Fat: 14 g.; Fiber: 5 g.; Sodium: 2 mg.; Diabetic Exchange: Bread/starch 1, Fat 1, Fruit 1 (with decreased serving size of 1/4 cup)

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Spice Up Your Nuts!

Posted on July 30, 2009

Many studies from around the world have shown that people who eat nuts regularly cut their risk of heart disease by as much as half compared to those who rarely or never eat nuts. Recently, several studies have found that 1 to 3 ounces (2 tablespoons to 1/4 cup) a day of walnuts or almonds, in particular, can lower blood cholesterol, as well as levels of other substances in the blood (including apoliprotein) that have been linked to heart disease. Toss nuts in salads, add them to grains, or sprinkle them on a bowl of soup. Read more about nuts in Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love. Here’s a recipe to spice up your nuts!

Spicy Cashews
2 tablespoons canola oil
½ teaspoon chili powder
½ teaspoon ground cumin
Dash of ground cinnamon
Pinch of sugar
¼ teaspoon salt
¼ teaspoon garlic powder
2 teaspoons Worcestershire sauce
1 teaspoon freshly squeezed lime (optional)
2 cups (about ½ pound) cups unsalted, cashews

1. Preheat oven to 300º F.
2. In a medium bowl, combine all of the ingredients except the nuts and mix. Add the nuts and mix until they are well coated.
3. Line a baking sheet with foil. Evenly spread out the nuts and bake for 25 minutes, stirring every 10 minutes or so.
4. Remove the nuts from the oven, cool completely, and store in an air-tight container at room temperature.

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Calcium-and-Protein Powered Smoothies

Posted on June 8, 2009

smoothiesIt’s all about smoothies these days…and the choices are endless. I mean, just look in the grocery store and you’ll find shelves of smoothies that deliver extra protein, vitamins, antioxidants, calcium, and so on. Wish they’d invent one to get rid of wrinkles! You can give your own smoothies, either homemade or store-bought, a boost of calcium by whisking 1/3 cup pasteurized instant nonfat dry milk into 1-1/2 to 2-cups of liquid. This will add about 14 grams of protein and 500 milligrams of calcium (1/2 the recommended daily intake!) to your power drink. Moms with kids who need more calcium, take note.

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