Nutrition

Tips for a Satisfying and Healthy Thanksgiving Feast

November 23, 2009 by Suzanne Costa 2 Comments

thanksgiving turkey image
Thanksgiving has almost arrived- the season of family, camaraderie, decadence, over-eating and ultimately heartburn and weight gain. My last couple blog posts may help to diagnose and settle an upset stomach that you will inevitably, or at least I will inevitably face. But I also wanted to give you some ideas on how to enjoy the food of the holidays without overindulging and the guilt that often accompanies the Holiday season post-meal.

With all of the rich and heavy choices associated with Thanksgiving dinner, we often find ourselves staggering away from the table in search of an elastic waistband and a couch to pass out on. But it’s possible to enjoy your Thanksgiving meal without feeling horribly over-stuffed afterward. By following these tips from eatingwell.com, a combination of reasonable portion sizes (check out my blog dated October 6) and healthier dishes that don’t sacrifice flavor, Thanksgiving can be joyful, delicious and healthy!

1. Skip the fat but retain the flavor- Rather than rubbing your bird with butter before roasting in order to keep it juicy. However, if you roast a turkey without overcooking, it won’t dry out and there’s no need to rub it with butter beforehand. Instead try chopping fresh herbs and garlic mixed with a little olive oil instead. Healthy and tasty!

2. Avoid salt- Conventional turkeys often contain an added salt solution in order to stay moister. But if you’re watching your sodium intake, avoid them and avoiding adding extra salt to any dish.

3. Skip the skin- By simply skipping the skin you can save yourself a heap of calories and fat. According to eatingwell.com a 3-ounce portion of light meat without skin has only 132 calories and 3 grams of fat. However, with skin those numbers jump to 168 calories and 6 grams of fat. In addition, dark meat has more calories but also more iron.

4. Try broth- A majority of stuffing recipes call for butter. Rather than calories and fat associated with butter use a bit of chicken broth instead to keep it moist and flavorful.

5. Keep it sweet but hold the sugar- Sweet potatoes are naturally sweet and yummy. Rather than loading them up with additional brown sugar and marshmallows just add a touch of maple syrup or honey to accentuate their great flavor.

6. Ban the butter- To make a tasty gravy use the drippings from the roasting pan with the fat skimmed off. This maintains the flavor without the added fat and calories. In addition, forgo adding butter to this or any other part of your meal. Butter majorly bumps up the fat and calories.

By adhering to adequate portion sizes and integrating these few simple ideas into your meal you can easily combat Thanksgiving meal over-indulgence while still enjoying a wonderful meal. Cheers!

A Digestive Health Guide: Acid Reflux vs. Heartburn

November 11, 2009 by Suzanne Costa 11 Comments

Too Much Chili Pepper

As the season of decadence, calories, and over-eating approaches I thought that it might be the perfect time to review some common conditions relating to your body’s digestive health, the differences between these conditions and how to prevent and treat them.

Acid Reflux

Acid reflux occurs when stomach acid splashes up from the stomach into the esophagus. According to WebMd near the entrance to your stomach is a valve that normally closes as soon as food passes through it. If this valve doesn’t close all the way or if it opens too often, acid produced by your stomach can move up into your esophagus causing symptoms such as burning chest pain otherwise known as heartburn. If your acid reflux symptoms happen more than twice a week, you may have acid reflux disease.

Risk factors that can cause acid reflux include:

Eating large meals or lying down right after a meal
Being overweight or obese
Eating a heavy meal and lying on your back or bending over at the waist
Snacking close to bedtime
Eating certain foods, such as citrus, tomato, chocolate, mint, garlic, onions, or spicy or fatty foods
Drinking certain beverages, such as alcohol, carbonated drinks, coffee, or tea
Smoking
Being pregnant
Taking aspirin, ibuprofen, certain muscle relaxers, or blood pressure medications

Symptoms of acid reflux disease:

Heartburn — a burning pain or discomfort that may move from your stomach to your abdomen or chest, or even up into your throat
Regurgitation — a sour or bitter-tasting acid backing up into your throat or mouth
Bloating
Bloody or black stools or bloody vomiting
Burping
Dysphagia — a narrowing of your esophagus, which creates the sensation of food being stuck in your throat
Hiccups that don’t let up
Nausea
Weight loss for no known reason
Wheezing, dry cough, hoarseness, or chronic sore throat

Heartburn

Heartburn is an irritation of the esophagus that is caused by stomach acid. Heartburn is the symptom that you feel when you have acid reflux. Occasional heartburn isn’t dangerous, but chronic heartburn can indicate serious problems and can develop into gastro esophageal reflux disease, otherwise known as GERD.

One in 10 Americans experiences heartburn symptoms at least once a week and up to 50% of pregnant women suffer from heartburn. The basic cause is when the valve at the entrance of the stomach doesn’t close all the way allowing stomach acid to enter the esophagus. Other causes include too much food in the stomach (over-eating) or too much pressure on the stomach (usually from obesity or pregnancy.)

Foods that may trigger heartburn:

Tomatoes
Citrus fruits
Garlic
Onions
Chocolate
Coffee
Alcohol
Caffeinated products
Peppermint
Dishes high in fats and oils (animal or vegetable)

Stress also increases acid production and can cause heartburn as well as smoking.

In order to prevent and manage heartburn you may need to make some simple lifestyle and diet changes. Here are some suggestions from WebMD:

Don’t go to bed with a full stomach– Eat meals at least 2 to 3 hours before lying down — this will give food time to digest and empty from your stomach, and acid levels a chance to decrease before you lay down.
Don’t overeat– Decrease the size of portions at meal times or try eating four to five small meals instead of three large ones.
Eat slowly– Take time to eat — don’t rush, try putting your fork down between bites.
Wear loose-fitting clothes.
Avoid heartburn triggers– Stay away from foods and beverages that trigger your heartburn symptoms. A good way to figure out what foods cause your heartburn symptoms is to keep a food diary.

Shed some pounds– If you are overweight, losing weight can help relieve heartburn symptoms.
Stop smoking– Nicotine, one of the main active ingredients in cigarettes, can weaken the lower esophageal sphincter, the muscle that controls the opening between the esophagus and stomach, allowing the acid-containing contents of the stomach to enter the esophagus.
Avoid alcohol– If your aim is to unwind after a stressful day, try exercise, meditation, stretching, or deep breathing instead of drinking alcohol.
Keep a diary or heartburn log– Keep track of when heartburn hits and the specific activities that seem to trigger the incidents.

Heartburn vs. GERD

If your heartburn or acid reflux symptoms are severe and chronic you may suffer from gastro esophageal reflux disease or GERD. GERD is a severe or chronic acid reflux that can lead to complications, such as cancer.

Occasional heartburn and acid reflux is often treatable with over-the-counter medication or lifestyle modification. To make sure that you don’t have anything more severe such as GERD, reference below.

Is your heartburn occurring more than twice a week?
Has the pattern of your heartburn changed? Is it worse than it used to be?
Do you wake up at night with heartburn?
Have you been having occasional heartburn that is associated with difficulty swallowing?
Do you continue to have heartburn symptoms even after taking non-prescription medication?
Do you experience hoarseness or worsening of asthma after meals, lying down, or exercise, or asthma that occurs mainly at night?
Are you experiencing unexplained weight loss or loss of appetite?
Do your heartburn symptoms interfere with your lifestyle or daily activity?
Are you in need of increasing doses of nonprescription medicine to control heartburn?

If you answered yes to any of these questions, your heartburn may warrant attention from a medical professional. People with long-standing chronic heartburn are at greater risk for serious complications including stricture (narrowing) of the esophagus or a potentially precancerous condition called Barrett’s esophagus.

Achieve Weight Control by Understanding Serving Sizes and Portions

October 6, 2009 by Suzanne Costa 9 Comments

food portions
If you’re looking to control your weight (and really who isn’t?) you need to focus not only on what foods you’re eating but also on how much and how often you eat. The information outlined below will show you the difference between a portion and a serving, how to control portions even when dining out, and how to eat just enough for you.

A portion is how much food you choose to eat at one time whereas a serving size is the amount of food listed on a product’s Nutrition Facts. The serving size is used to inform consumers about how many calories and nutrients are found in an amount of food. The serving size found on the Nutrition Facts is not the recommended amount to eat but rather a measurement.

According to the Weight Control Information Network normal portions sizes may be equal to two or three standard servings. For example if you take a look at the Nutrition Facts for a package of macaroni and cheese the serving size is one cup, but the entire package actually has 2 cups of food found in it. If you end up eating the entire package, you must remember that you are eating two servings of macaroni and cheese therefore doubling the calories and fat.

By learning to recognize serving sizes you can better judge how much food you are eating. If you’re cooking at home it‘s important to look at the serving sizes listed on the Nutrition Facts of the packaged food products that you eat. Use measuring cups and spoons to put the suggested serving size on your plate. This will help you recognize how much one standard serving size looks like compared to how much you may normally eat.

Another effective way to keep track of portions is to keep a food diary. By keeping a good record of how much, what, when, where and why you eat, you can help yourself become more aware of the amount of food that you’re eating and when you tend to eat too much. Through your diary, you can become aware of the times and reasons that you eat too much which may help you try to make different choices in the future. You can keep your food diary in a notebook, on your cell phone or at a myriad of online trackers. Don’t worry- you do not need to measure and count every little thing you eat for the rest of your life, just long enough to decipher patterns and recognize typical serving sizes.

Here are some additional ideas from the Weight Control Information Network to help you control portion sizes at home:

Take the amount of food that is equal to one serving, according to the Nutrition Facts, and eat it off a plate instead of eating straight out of a large box or bag.

Avoid eating in front of the TV or while busy with other activities. Pay attention to what you are eating, chew your food well and fully enjoy the smell and taste of your foods.

Eat slowly so your brain can get the message that your stomach is full.

Try using smaller dishes, bowls, and glasses. This way, when you fill up your plate or glass, you will be eating and drinking less.

To control your intake of the higher-fat, higher-calorie parts of a meal, of vegetables and salads (watch the toppings) instead of desserts and dishes with heavy sauces.

When cooking in large batches, freeze food that you will not serve right away. This way, you will not be tempted to finish eating the whole batch before the food goes bad. And you will have ready-made food for another day. Freeze leftovers in amounts that you can use for a single serving or for a family meal another day.

Try to eat meals at regular intervals. Skipping meals or leaving large gaps of time between meals may lead you to eat larger amounts of food the next time that you eat.

When buying snacks, go for single-serving prepackaged items and foods that are lower-calorie options. If you buy larger bags or boxes of snacks, divide the items into single-serve packages.

Make snacks count. Eating many high-calorie snacks throughout the day may lead to weight gain. Replace snacks like chips and soda with snacks such as low-fat or fat-free yogurt, smoothies, fruit, or whole-grain crackers.

When you do have a treat like chips or ice cream, measure out 1/2 cup of ice cream or 1 ounce of chips, as indicated by the Nutrition Facts, eat it slowly, and enjoy it!

It’s often more difficult to eat a healthy meal when going out to eat. Research shows that the more often a person eats out, the more body fat he or she has. When possible try to prepare more meals at home that way you have control over what and how much you are eating. Eat out and get take-out less often. But when you do eat away from home, below are some tips for controlling portions:

Share your meal, order a half-portion, or order an appetizer as a main meal. Examples of healthier appetizers include tuna or chicken salad, minestrone soup, and tomato or corn salsas.

Take at least half of your meal home. Ask for a portion of your meal to be boxed up when it is served so you will not be tempted to eat more than you need.

Stop eating when you begin to feel full. Focus on enjoying the setting and your friends or family for the rest of the meal.

Avoid large beverages such as “supersize” sugar-sweetened soft drinks. They have a large number of calories. Instead, try drinking water with a slice of lemon. If you want to drink soda, choose a calorie-free beverage or a small sugar-sweetened soft drink.

The amount of calories you eat ultimately affects your weight and your overall health. In addition to selecting a healthy variety of foods, look at the size of the portions you eat. By choosing nutritious foods and keeping portion sizes sensible you will better be able to control and stay at a healthy weight.

A Crash Course on Organic and Natural Foods

September 24, 2009 by Suzanne Costa 7 Comments

organic food image
If your idea of an organic meal consists of dry tofu and a handful of nuts, then think again. It is no longer a world of unconvincing fake meat and alfalfa sprouts. World-class beef, produce, dairy products, even chocolate and coffee are organically made. Shopping and eating organic is not only good for you, it’s good for the planet. Below is a crash course on organic and natural foods that may have you eating better before you can say “environmentally-friendly free-range chicken”.

If you haven’t noticed the increased quantity and variety of organic foods and organic food stores then it’s a safe bet that you need to get out more. This trend may have you wondering if organic foods are healthier or safer. Are they worth the extra money and how do they taste? And what does “free-range”, “grass-fed”, and “fair-trade” even mean?

To meet the organic standards set by the U.S. Department of Agriculture an organic food is one that is grown without pesticides, fertilizers made with synthetic ingredients, herbicides, antibiotics, bioengineering, hormones, or ionizing radiation. Organic animal products come from animals that are fed 100% organic feed products, receive no antibiotics or growth hormones and have access to the outdoors. In addition, for a product to be labeled organic, it requires inspection and approval from a government-approved certifier to ensure that the farmer followed all the rules necessary to meet the USDA’s standards. The certifier also ensures that the farmers use renewable resources that conserve the soil and water. Any company that handles the food in between must be certified organic as well.

According to kidshealth.org in order for foods to be labeled “organic” they can be:

100% organic: They’re completely organic or made of all organic ingredients.
Organic: They’re at least 95% organic.
Made with organic ingredients: The food contains at least 70% organic ingredients but can’t have the organic seal on its package

In contrast, natural foods are minimally processed but don’t have to adhere to the same meticulous standards that organic foods do. Natural foods normally have no artificial ingredients or preservatives and the meat and poultry is also minimally processed and free of artificial ingredients.

The USDA does not officially claim that organic foods are safer or more nutritious than those that are not considered organic. According to WebMD a large scale study conducted by the Consumers Union found that organically grown crops consistently had about one-third as many pesticide residues as conventionally grown crops. Organic foods are also far less likely to contain residues of more than one pesticide. However, experts agree that the best way to safeguard yourself from harmful pesticides is by thoroughly rinsing all fruits and vegetables regardless of if they are organic or not.

Besides lack of harmful pesticides there is another nutritional certainty of eating organic food and that is its freshness. If you want to get the most from your food, eat it while it’s fresh. Nutrients such a vitamin C oxidize over time so the longer your food sits in the refrigerator or the longer it takes to ship to you, the less nutritional benefit it has. Organic farms tend to be smaller operations and sell their products closer to the point of harvest which results in fresher and more flavorable foods.

Regardless of proven nutritional value or health benefits more and more people are becoming fans of organic foods and are buying more and more of it. Sales have risen more than 20% every year in the past decade and the Food Marketing Institute says that more than half of Americans buy organic food at least once a month.

It’s easy to find a well-rounded selection of organic products. Grocery stores offer organic produce, juices, cereals, baby food, dairy products, and more. In addition, many stores are 100% organic or natural. Oftentimes these stores are more expensive than your run of the mill grocery but it’s up to the individual to decide if it’s worth the extra money to ensure organic and natural food.

The Scoop: Caffeine and Your Kids

September 16, 2009 by Suzanne Costa 8 Comments

iStock_000004077754XSmall Most adults start off their mornings with a big steamy cup of caffeine- oh I mean coffee- just to get moving. We wouldn’t even think about passing that same steamy cup of coffee to our kids but often times we pass around sodas and other sugary drinks without a moment’s pause. So how exactly does caffeine affect our kids and how much is healthy?

The United States hasn’t developed official guidelines to monitor caffeine intake for our kids but recommends that we keep our kids’ caffeine consumption to a minimum. Canadian guidelines recommend that preschooler get no more than 45 milligrams of caffeine per day. 45 milligrams is equivalent to the caffeine found in an average 12 ounce can of soda or one 1.5 ounce chocolate bar.

Caffeine is officially referred to in the medical community as a drug due to its stimulating effects on the nervous system. Coffee is a stimulant that affects adults and kids similarly. At low levels it can make most people feel alert and more energetic. However, if too much caffeine is consumed by an adult or a child it can cause jitteriness and nervousness, an upset stomach, headaches, difficulty concentrating, difficulty sleeping, increased heart rate and increased blood pressure.

Below is a compilation from kidshealth.org of other reasons it’s a good idea to limit your kid’s caffeine consumption:

Kids who consume one or more 12-ounce (355-milliliter) sweetened soft drink per day are 60% more likely to be obese.

Not only do caffeinated beverages contain empty calories (calories that don’t provide any nutrients), but kids who fill up on them don’t get the vitamins and minerals they need from healthy sources, putting them at risk for nutritional deficiencies. In particular, kids who drink too much soda (which usually starts between the third and eighth grades) may miss getting the calcium they need from milk to build strong bones and teeth.

Drinking too many sweetened caffeinated drinks could lead to dental cavities (or caries) from the high sugar content and the erosion of tooth enamel from acidity. Not convinced that sodas can wreak that much havoc on kids’ teeth? Consider this: One 12-ounce (355-milliliter) non-diet, carbonated soft drink contains the equivalent of 10 teaspoons of sugar (49 milliliters) and 150 calories.

Caffeine is a diuretic that causes the body to eliminate water (through urinating), which may contribute to dehydration. Whether the amount of caffeine in beverages is enough to actually cause dehydration is not clear, however. It may depend on whether the person drinking the beverage is used to caffeine and how much caffeine was consumed that day. To be on the safe side, it’s wise to avoid excessive caffeine consumption in hot weather, when kids need to replace water lost through perspiration.

Abruptly stopping caffeine may cause withdrawal symptoms (headaches, muscle aches, temporary depression, and irritability), especially for those who are used to consuming a lot.

Caffeine can aggravate heart problems or nervous disorders, and some kids may not be aware that they’re at risk.

One thing that caffeine doesn’t do is stunt growth. Although scientists once worried that caffeine could hinder growth, this isn’t supported by research.

According to the U.S Food and Drug Administration kids can be exposed to caffeine in any of the following forms: coffee, tea, chocolate, coffee ice cream, frozen yogurt, pain relievers and other over-the-counter medicines. The best way to cut caffeine from your child’s diet is to eliminate soda. Instead of serving your kids soda try to stick with water, milk, flavored seltzer or 100% fruit juice. It’s alright to serve the occasional soda or tea, just try to make it non-caffeinated. It’s OK to let your kids indulge in a piece of chocolate cake at birthday parties or a cup of tasty hot cocoa on a cold day- these treats don’t pack enough of a caffeine punch to be harmful. As with everything, moderation is the key to keeping your kids’ caffeine consumption under control.

Carbohydrate Health in an Unsalted Nutshell

August 6, 2009 by Suzanne Costa 4 Comments

It seems lately that carbs have been designated the dieters ultimate enemy- they’re not to be trusted and avoided at all times. So are carbs really that bad or are they just getting a bad rap? Achieving overall carbohydrate health is essential toward a balanced diet and total wellness.
2 carb image
In actuality not all carbs are as terrible as they’ve been touted. There are good carbohydrates and bad carbohydrates. Fortunately for us, it’s easy to achieve carbohydrate health and separate the good from the bad. As consumers we are able to reap health benefits associated with good carbs by choosing high-fiber carbs such as whole grains and vegetables and avoiding refined and processed carbs such as white bread and white rice.

To assume that all carbs are bad is unreasonable. Carbohydrates are needed fuel for our bodies. In a National Academies Institute of Medicine report from 2002, it recommends that in order for adults to meet the body’s daily nutritional needs while minimizing risk for chronic disease that they should get 45%-65% of their calories from carbohydrates. The same study also recommends that people focus on getting more good carbs with fiber into their diet.

According to WebMD we can reap health benefits of good carbs by choosing to consume carbohydrates full of fiber. Carbs that are naturally high in fiber slow down the absorption of other nutrients eaten at the same meal, including carbohydrates. This slowing prevents peaks and valleys in blood sugar levels, which reduces the risk for type 2 diabetes. Certain types of fiber found in oats, beans, and some fruits help to lower blood cholesterol and fiber also helps people feel fuller. This in turn, helps moderate the amount of food you eat. There is also evidence to suggest that a high fiber diet may also help to prevent colon cancer and promote weight control. In addition, studies show an increased risk for heart disease with low-fiber diets.

“Another important point about fiber-rich foods is that they tend to be loaded with phytochemicals that appear to have anticancer functions,” says Nagi Kumar, PhD and director of clinical nutrition at the Moffitt Cancer Center at the University of South Florida.

“Pertaining to cancer, we’ve found 65 or so non-nutrients and nutrients that have action against cancer,” she says. “We’ve seen soy, lycopene, bicarbanol, to name just a few of these, have significant effect against various cancers.”

Along with these benefits and its role in weight maintenance, fiber helps prevent constipation, hemorrhoids, appendicitis, and diverticulosis.

The easiest way to include fiber and all of its health benefits in your diet is to eat plant foods. Plants such as fruits and veggies are quality carbohydrates that are loaded with fiber. Besides fiber, plant foods also deliver vitamins, minerals, and phytochemicals along with grams of carbohydrate, such as whole grains, beans, vegetables, and fruits. Overall, a carb can’t be considered “good” without considering its fiber content.

Here are a few fiber recommendations from WebMD:
Men aged 50 or younger should get 38 grams of fiber a day.
Women aged 50 or younger should get 25 grams of fiber a day.
Because we need fewer calories and food as we get older, men over aged 50 should get 30 grams of fiber a day.
Women over aged 50 should get 21 grams of fiber a day.

Getting some fiber into almost every meal takes a little effort. Here are three tips:
Eat plenty of fruits and vegetables. Just eating five servings a day of fruits and vegetables will get you to about 10 or more grams of fiber, depending on your choices.
Include some beans and bean products in your diet. A half-cup of cooked beans will add from 4 to 8 grams of fiber to your day.
Switch to whole grains every single possible way (buns, rolls, bread, tortillas, pasta, crackers, etc).

In a nutshell, carbohydrate health revolves around consuming plenty of high fiber carbohydrates and steering clear of bad carbs that strip away such beneficial fiber.