Cutting calories through small changes

This page from the American Dietetic Association's website, at www.eatright.org, lists some nice easy tips for cutting calories by making small changes that are easier to stick with over time, as opposed to making a huge lifestyle overhaul all at once. Some of the tips include: lighten your coffee by choosing non-fat milk and sugar-free syrup; choose the smaller plates and bowls to help you eat less; and replace high-calorie beverages with water as often as possible.

American Dietetic Association - "Ways to Shave Calories"

This page from the American Dietetic Association's website, at www.eatright.org, lists some nice easy tips for cutting calories by making small changes that are easier to stick with over time, as opposed to making a huge lifestyle overhaul all at once. Some of the tips include: lighten your coffee by choosing non-fat milk and sugar-free syrup; choose the smaller plates and bowls to help you eat less; and replace high-calorie beverages with water as often as possible.

American Dietetic Association - "Ways to Shave Calories"

The (sweet and) lowdown on sugar

I just recently read a great article on sugar in the January/February 2010 issue of Nutrition Action Healthletter and I’d like to share with you some of the takeaways of that story since I think this is an important topic for everyone but confusing for most. The American Heart Association recently released a report with new recommendations for the intake of added sugars. For women, the recommendation is no more than 100 calories from added sugars, or 6-1/2 teaspoons, per day; this is less than what you’d find in a 6 oz. low-fat vanilla yogurt and an 8 fl. oz. reduced-fat chocolate milk, combined. For men, the recommendation is no more than 150 calories per day from added sugar, or 9-1/2 teaspoons; which is less than you’d find in one 12 fl. oz. can of Coke. By comparison, most Americans are consuming far more than the recommended intake, at somewhere in the range of 350-475 calories (about 22-30 teaspoons) per day; in addition, most aren’t aware that added sugars are hiding in far more than just the obvious places. Natural sugars are present in places like fruits & vegetables (naturally occurring fructose) and dairy products (lactose), for example; we don’t need to be worried about these sugars. Added sugars are present in not only cakes & cookies, but also in places like condiments (e.g., ketchup & salad dressing) and bread products; these are the sugars we need to limit. So, what to do?

1) Know that sugar answers to many aliases. Start paying attention to the various names for sugar used on food labels: high fructose corn syrup, fruit juice concentrate, brown rice syrup, agave, brown sugar, corn syrup, evaporated cane juice, glucose, dextrose, honey, maple sugar, molasses, raw sugar, table sugar, confectioner’s sugar, baker’s sugar, powdered sugar.

2) Discriminate equally. Know that ALL sugars need to be equally limited. We’ve all heard the big fuss over high-fructose corn syrup or have read articles warning about one type of sugar over another. The fact is that all added sugars can play a role in potentially increasing your risk for disease (e.g., too much sugar can lead to obesity, which increases your risk for cardiovascular disease and diabetes). All added sugars must be viewed as discretionary calories. That is, they are the calories you can have as a bonus after you’ve had your fruits, veggies, whole grains, low-fat dairy and lean protein. Remember that even if you eat all those good-for-you items, if you have too much sugar in addition to all that good stuff, it can still make you fat.

3) Start by cutting back on sugar-sweetened beverages. According to the Nutrition Action article, “soft drinks are the number-one source of added sugars in Americans’ diets,” so what better way to start than by cutting back on sugar-sweetened beverages? Remember that it’s not only soft drinks that are packed with added sugars, but also sports & energy drinks and sugar-sweetened teas. Replace these beverages with plain or sparkling water or the 2-3 cups of skim or 1% milk that you need to meet your calcium requirements.

To read more:

Today’s Dietitian: February 2010, “Sweet Defeat” by Lindsey Getz

Wall Street Journal Online: August 25, 2009, “Sweet Surrender: Sugar Curbs Urged” by Ron Winslow and Shirley S. Wang

I just recently read a great article on sugar in the January/February 2010 issue of Nutrition Action Healthletter and I’d like to share with you some of the takeaways of that story since I think this is an important topic for everyone but confusing for most. The American Heart Association recently released a report with new recommendations for the intake of added sugars. For women, the recommendation is no more than 100 calories from added sugars, or 6-1/2 teaspoons, per day; this is less than what you’d find in a 6 oz. low-fat vanilla yogurt and an 8 fl. oz. reduced-fat chocolate milk, combined. For men, the recommendation is no more than 150 calories per day from added sugar, or 9-1/2 teaspoons; which is less than you’d find in one 12 fl. oz. can of Coke. By comparison, most Americans are consuming far more than the recommended intake, at somewhere in the range of 350-475 calories (about 22-30 teaspoons) per day; in addition, most aren’t aware that added sugars are hiding in far more than just the obvious places. Natural sugars are present in places like fruits & vegetables (naturally occurring fructose) and dairy products (lactose), for example; we don’t need to be worried about these sugars. Added sugars are present in not only cakes & cookies, but also in places like condiments (e.g., ketchup & salad dressing) and bread products; these are the sugars we need to limit. So, what to do?

1) Know that sugar answers to many aliases. Start paying attention to the various names for sugar used on food labels: high fructose corn syrup, fruit juice concentrate, brown rice syrup, agave, brown sugar, corn syrup, evaporated cane juice, glucose, dextrose, honey, maple sugar, molasses, raw sugar, table sugar, confectioner’s sugar, baker’s sugar, powdered sugar.

2) Discriminate equally. Know that ALL sugars need to be equally limited. We’ve all heard the big fuss over high-fructose corn syrup or have read articles warning about one type of sugar over another. The fact is that all added sugars can play a role in potentially increasing your risk for disease (e.g., too much sugar can lead to obesity, which increases your risk for cardiovascular disease and diabetes). All added sugars must be viewed as discretionary calories. That is, they are the calories you can have as a bonus after you’ve had your fruits, veggies, whole grains, low-fat dairy and lean protein. Remember that even if you eat all those good-for-you items, if you have too much sugar in addition to all that good stuff, it can still make you fat.

3) Start by cutting back on sugar-sweetened beverages. According to the Nutrition Action article, “soft drinks are the number-one source of added sugars in Americans’ diets,” so what better way to start than by cutting back on sugar-sweetened beverages? Remember that it’s not only soft drinks that are packed with added sugars, but also sports & energy drinks and sugar-sweetened teas. Replace these beverages with plain or sparkling water or the 2-3 cups of skim or 1% milk that you need to meet your calcium requirements.

To read more:

Today’s Dietitian: February 2010, “Sweet Defeat” by Lindsey Getz

Wall Street Journal Online: August 25, 2009, “Sweet Surrender: Sugar Curbs Urged” by Ron Winslow and Shirley S. Wang

Do One Thing: Add more color to your diet

I'm sure you've heard that you should be eating a wide variety of fruits and vegetables, in all different colors, for maximum health benefits; but do you know why? Those different color groups represent different groups of antioxidants, vitamins and minerals, so in order to get as many different micronutrients as possible into your diet, it's important to vary the colors of the fruits and veggies you eat. If you're looking to branch out in this area but feel intimidated once you reach the produce aisle, this handy tool from Women's Health Magazine can help. It breaks down fruits and vegetables by color and then gives peak season and shopping & storage tips for specific examples within each color family. Check it out.

Women's Health Magazine - The Rainbow Connection

I'm sure you've heard that you should be eating a wide variety of fruits and vegetables, in all different colors, for maximum health benefits; but do you know why? Those different color groups represent different groups of antioxidants, vitamins and minerals, so in order to get as many different micronutrients as possible into your diet, it's important to vary the colors of the fruits and veggies you eat. If you're looking to branch out in this area but feel intimidated once you reach the produce aisle, this handy tool from Women's Health Magazine can help. It breaks down fruits and vegetables by color and then gives peak season and shopping & storage tips for specific examples within each color family. Check it out.

Women's Health Magazine - The Rainbow Connection

Grocery Staples

You want to start eating more healthfully at home but don’t know where to start. How about revamping your grocery list to include a bunch of good-for-you basics that will provide the foundation for healthy meals all week long. Here’s a challenge: Take a look at the list of nutritious staples below and see how many you can easily start including in your regular shopping basket, if you aren‘t already. If one of the listed items is new to your usual routine or new to you completely, see if you can find some recipes you might like that incorporate them. For reference, take this list with you on your next shopping trip.

Bananas
Apples
Oranges
Berries (fresh or frozen)
Avocados
Broccoli
Baby spinach
Cherry tomatoes
Potatoes
Onions
Garlic
Lemons
Fresh herbs (Thyme, Rosemary, Oregano)
Eggs
Skim or low-fat (1%) milk or soy milk
Low-fat or non-fat, plain or low-sugar yogurt
Low-fat cheese
Salmon
Rotisserie chicken
Light canned tuna in water
Hummus
Fresh Salsa
Canned beans
Mustard
Extra-virgin olive oil
Red wine vinegar
Kosher salt
Peppercorns/Ground Pepper
Seltzer/club soda
Nuts (Almonds, Walnuts)
Whole-wheat bread and pasta
Whole wheat tortillas
Brown rice/quinoa/bulgur wheat/whole-wheat couscous

You want to start eating more healthfully at home but don’t know where to start. How about revamping your grocery list to include a bunch of good-for-you basics that will provide the foundation for healthy meals all week long. Here’s a challenge: Take a look at the list of nutritious staples below and see how many you can easily start including in your regular shopping basket, if you aren‘t already. If one of the listed items is new to your usual routine or new to you completely, see if you can find some recipes you might like that incorporate them. For reference, take this list with you on your next shopping trip.

Bananas
Apples
Oranges
Berries (fresh or frozen)
Avocados
Broccoli
Baby spinach
Cherry tomatoes
Potatoes
Onions
Garlic
Lemons
Fresh herbs (Thyme, Rosemary, Oregano)
Eggs
Skim or low-fat (1%) milk or soy milk
Low-fat or non-fat, plain or low-sugar yogurt
Low-fat cheese
Salmon
Rotisserie chicken
Light canned tuna in water
Hummus
Fresh Salsa
Canned beans
Mustard
Extra-virgin olive oil
Red wine vinegar
Kosher salt
Peppercorns/Ground Pepper
Seltzer/club soda
Nuts (Almonds, Walnuts)
Whole-wheat bread and pasta
Whole wheat tortillas
Brown rice/quinoa/bulgur wheat/whole-wheat couscous

Do One Thing: Water down your wine!

If you're already planning on doing some drinking this weekend, why don't you try these tips?:

• Choose red wine over white wine or beer (the antioxidants in red wine may potentially provide more heart-health benefits than other alcoholic beverages)

• Drink a full cup of water between glasses of wine (as you spend half your drinking time filling up on water, you’ll cut back on all the extra calories coming from alcohol and you’ll get more of the water that your body needs)

If you're already planning on doing some drinking this weekend, why don't you try these tips?:

• Choose red wine over white wine or beer (the antioxidants in red wine may potentially provide more heart-health benefits than other alcoholic beverages)

• Drink a full cup of water between glasses of wine (as you spend half your drinking time filling up on water, you’ll cut back on all the extra calories coming from alcohol and you’ll get more of the water that your body needs)

Did You Know?: Positive thinking can improve your health

According to the Mayo Clinic, research has found that positive thinking may be associated with positive health benefits such as increased life span, decreased risk for depression, and even increased resistance to the common cold, among others. Click here to learn more about the potential benefits of positive thinking and for tips on how you can start practicing positive thinking today.

Mayo Clinic - Positive thinking: Reduce stress, enjoy life more

According to the Mayo Clinic, research has found that positive thinking may be associated with positive health benefits such as increased life span, decreased risk for depression, and even increased resistance to the common cold, among others. Click here to learn more about the potential benefits of positive thinking and for tips on how you can start practicing positive thinking today.

Mayo Clinic - Positive thinking: Reduce stress, enjoy life more

Rotisserie Chicken Dinner

A rotisserie chicken, brought home from your local supermarket or warehouse store, can be a great foundation for a quick & healthy meal. The most basic rotisserie chicken dinner involves simply slicing up the chicken and serving it with a side salad and any vegetable or starch. One variation might include a side salad of bagged spinach leaves and sliced tomato, lightly dressed with extra virgin olive oil and balsamic vinegar; and oven-roasted red potatoes, like these, from MarthaStewart.com.

For a completely different take on the rotisserie chicken dinner, try these "Pulled BBQ Chicken Sandwiches" from the Food Network's Ellie Krieger.

A rotisserie chicken, brought home from your local supermarket or warehouse store, can be a great foundation for a quick & healthy meal. The most basic rotisserie chicken dinner involves simply slicing up the chicken and serving it with a side salad and any vegetable or starch. One variation might include a side salad of bagged spinach leaves and sliced tomato, lightly dressed with extra virgin olive oil and balsamic vinegar; and oven-roasted red potatoes, like these, from MarthaStewart.com.

For a completely different take on the rotisserie chicken dinner, try these "Pulled BBQ Chicken Sandwiches" from the Food Network's Ellie Krieger.

Piece o' Cupcake!: Healthy homemade pizza

Your child loves pizza. So do you; who doesn't? But you also want to feed your child healthy foods that he'll enjoy. Why not make a healthy homemade pizza? It is truly a fast, easy meal that the whole family will love. Many grocery stores these days carry fresh, or frozen, whole wheat pizza dough. Next time your child is begging for pizza, why not roll out some pre-made whole wheat dough and top it with lots of good-for-you ingredients that you know your child will happily accept: part-skim mozzarella, parmigiana cheese, sautéed broccoli, caramelized onions, roasted peppers, thin slices of zucchini or eggplant, shredded chicken, etc. Assembling the pizza is even something your child can help with. The pizza dough package will usually give baking instructions and often recipe ideas as well.

For the sauce, a simple tomato or pesto sauce works well. Here's a recipe from Martha Stewart's Everyday Food for "Easy Chunky Tomato Sauce." The best part about this sauce is that it keeps in the freezer for up to 2 months, so you can make a big batch in advance and freeze it in meal-sized portions to pull out when needed.

Your child loves pizza. So do you; who doesn't? But you also want to feed your child healthy foods that he'll enjoy. Why not make a healthy homemade pizza? It is truly a fast, easy meal that the whole family will love. Many grocery stores these days carry fresh, or frozen, whole wheat pizza dough. Next time your child is begging for pizza, why not roll out some pre-made whole wheat dough and top it with lots of good-for-you ingredients that you know your child will happily accept: part-skim mozzarella, parmigiana cheese, sautéed broccoli, caramelized onions, roasted peppers, thin slices of zucchini or eggplant, shredded chicken, etc. Assembling the pizza is even something your child can help with. The pizza dough package will usually give baking instructions and often recipe ideas as well.

For the sauce, a simple tomato or pesto sauce works well. Here's a recipe from Martha Stewart's Everyday Food for "Easy Chunky Tomato Sauce." The best part about this sauce is that it keeps in the freezer for up to 2 months, so you can make a big batch in advance and freeze it in meal-sized portions to pull out when needed.

Introducing: Piece o' Cupcake!

Tomorrow I will publish the first post of the new Piece o' Cupcake! series. Just like Do One Thing and Did You Know?, Piece o' Cupcake! is a recurring series that focuses on a particular theme, in this case, making healthy living convenient and fun for your children and your family as a whole. Meet me back here tomorrow for the launch of this series!

One quick note: This series was the brain-child and suggestion of a family member, my sister, who has three little "cupcakes" of her own. Thank you!

Tomorrow I will publish the first post of the new Piece o' Cupcake! series. Just like Do One Thing and Did You Know?, Piece o' Cupcake! is a recurring series that focuses on a particular theme, in this case, making healthy living convenient and fun for your children and your family as a whole. Meet me back here tomorrow for the launch of this series!

One quick note: This series was the brain-child and suggestion of a family member, my sister, who has three little "cupcakes" of her own. Thank you!

Tips for sticking with your exercise plan

Here, CNN Health provides “7 tips for staying motivated” in your fitness program. My two favorites are #2) make it fun and #3) make physical activity part of your daily routine. Finding a physical activity you enjoy is probably the most important thing you can do if you want an exercise routine you can stick with. You will actually want to work out if you are doing an activity that you find enjoyable. And think outside the box. You don’t have to work out in a gym or in front of an exercise video; you can run, hike, swim, bike, climb, dance or play a sport. Making physical activity part of your daily routine takes that fun workout and makes it more conveniently fit into your busy schedule. I have a week-at-a-glance planner that I use to schedule my workout days for the entire week at the end of each previous weekend. To read all 7 tips, check out CNN Health’s “Fitness programs: 7 tips for staying motivated.”

Here, CNN Health provides “7 tips for staying motivated” in your fitness program. My two favorites are #2) make it fun and #3) make physical activity part of your daily routine. Finding a physical activity you enjoy is probably the most important thing you can do if you want an exercise routine you can stick with. You will actually want to work out if you are doing an activity that you find enjoyable. And think outside the box. You don’t have to work out in a gym or in front of an exercise video; you can run, hike, swim, bike, climb, dance or play a sport. Making physical activity part of your daily routine takes that fun workout and makes it more conveniently fit into your busy schedule. I have a week-at-a-glance planner that I use to schedule my workout days for the entire week at the end of each previous weekend. To read all 7 tips, check out CNN Health’s “Fitness programs: 7 tips for staying motivated.”

Make your yogurt "Greek"

Plain yogurt, especially low-fat, can be a wonderful (and healthier) substitute for mayonnaise (think tuna, chicken & potato salads), sour cream, ranch dressing, dips & spreads; however, sometimes a thicker consistency is desired than what most yogurts can provide. Greek yogurt can provide this thick, rich consistency, but Mark Bittman shows us how we can easily thicken ordinary yogurt ourselves in this short but useful piece from the New York Times website. It's a simple technique that requires little more than a dish towel, some yogurt and time. Take a read, and next time your recipe calls for mayo or sour cream, try substituting that ingredient with your own homemade "Greek" yogurt.

A Recipe Secret Wrapped in a Towel by Mark Bittman - March 16, 2010

Plain yogurt, especially low-fat, can be a wonderful (and healthier) substitute for mayonnaise (think tuna, chicken & potato salads), sour cream, ranch dressing, dips & spreads; however, sometimes a thicker consistency is desired than what most yogurts can provide. Greek yogurt can provide this thick, rich consistency, but Mark Bittman shows us how we can easily thicken ordinary yogurt ourselves in this short but useful piece from the New York Times website. It's a simple technique that requires little more than a dish towel, some yogurt and time. Take a read, and next time your recipe calls for mayo or sour cream, try substituting that ingredient with your own homemade "Greek" yogurt.

A Recipe Secret Wrapped in a Towel by Mark Bittman - March 16, 2010

Have your cake too! (Tips for whole-wheat baking)

One of my favorite ways to literally live a healthy life and have my cake too, is baking with whole-wheat flour. I mostly implement this strategy when making muffins and other quick bread recipes (muffins, biscuits, popovers & loaf breads that don’t require kneading because baking powder and/or baking soda are used to make the product rise). I generally replace ½ of the all-purpose flour in the recipe with whole-wheat flour and find that the altered product is as delicious, and nearly as tender, as the original recipe; however, I would not completely replace the all-purpose flour with whole-wheat flour as the high protein content of whole-wheat flour will make for a very dense product when used alone. Check out this page from www.foodnetwork.com for more “Tips for Baking with Wholegrain Flours.”

And remember…over-mixing any quick bread recipe can result in a too-dense product so you want to be extra careful not to over-mix when making a quick bread recipe that includes whole-wheat flour.

One of my favorite ways to literally live a healthy life and have my cake too, is baking with whole-wheat flour. I mostly implement this strategy when making muffins and other quick bread recipes (muffins, biscuits, popovers & loaf breads that don’t require kneading because baking powder and/or baking soda are used to make the product rise). I generally replace ½ of the all-purpose flour in the recipe with whole-wheat flour and find that the altered product is as delicious, and nearly as tender, as the original recipe; however, I would not completely replace the all-purpose flour with whole-wheat flour as the high protein content of whole-wheat flour will make for a very dense product when used alone. Check out this page from www.foodnetwork.com for more “Tips for Baking with Wholegrain Flours.”

And remember…over-mixing any quick bread recipe can result in a too-dense product so you want to be extra careful not to over-mix when making a quick bread recipe that includes whole-wheat flour.

How to Read a Nutrition Facts Panel

A couple days ago I wrote about the US Department of Agriculture’s Nutrient Database (see March 14 post). That post started with the line “Not everything we eat comes in a package conveniently printed with a Nutrition Facts panel…” So back to that Nutrition Facts panel; that black and white box on the back of packaged foods filled with, often confusing, nutrition information for that particular food product. Most people have no idea what to do with the Nutrition Facts panel, so I want to introduce to you another resource. The American Dietetic Association’s Website, www.eatright.org, has a resource section “For the Public” which includes some nice information on how to read a Nutrition Facts panel, including not only the basics of reading a Nutrition Facts panel, but also information about health claims on foods and reading the Nutrition Facts panel for children under two (at the ADA's Nutrition Facts page, click the link for the topic of your choosing). The information is short, sweet and easy to understand, so take a read and test it out on the next box, bag or jar you pull from the supermarket shelf.

A couple days ago I wrote about the US Department of Agriculture’s Nutrient Database (see March 14 post). That post started with the line “Not everything we eat comes in a package conveniently printed with a Nutrition Facts panel…” So back to that Nutrition Facts panel; that black and white box on the back of packaged foods filled with, often confusing, nutrition information for that particular food product. Most people have no idea what to do with the Nutrition Facts panel, so I want to introduce to you another resource. The American Dietetic Association’s Website, www.eatright.org, has a resource section “For the Public” which includes some nice information on how to read a Nutrition Facts panel, including not only the basics of reading a Nutrition Facts panel, but also information about health claims on foods and reading the Nutrition Facts panel for children under two (at the ADA's Nutrition Facts page, click the link for the topic of your choosing). The information is short, sweet and easy to understand, so take a read and test it out on the next box, bag or jar you pull from the supermarket shelf.

Work out while watching TV

Most of us get home in the evening and just want to crash; however, we're also well aware that we should be engaging in regular physical activity for optimal health benefits. The US Department of Health & Human Services recommends that the majority of adults get a minimum of 2 hours and 30 minutes a week of moderate-intensity aerobic physical activity; in addition to some muscle-strengthening activity 2 or more days a week. Similarly, the American Heart Association recommends that healthy adults ages 18-65 get at least 30 minutes of moderate intensity activity five days of the week. So what to do when you haven’t found time in your day for a workout but all you want to do at night is turn on the TV and plop down on the couch? Go ahead and tune in to your tube but skip the couch. Fit in a workout while enjoying your favorite television show. You can pull out some dumbbells and work your upper body; pull out a mat and work your abs; or even run in place or do some squats or lunges. To read more about working out without giving up your screen time, and for sample workouts (including demo videos!), check out this article at www.fitsugar.com.

Most of us get home in the evening and just want to crash; however, we're also well aware that we should be engaging in regular physical activity for optimal health benefits. The US Department of Health & Human Services recommends that the majority of adults get a minimum of 2 hours and 30 minutes a week of moderate-intensity aerobic physical activity; in addition to some muscle-strengthening activity 2 or more days a week. Similarly, the American Heart Association recommends that healthy adults ages 18-65 get at least 30 minutes of moderate intensity activity five days of the week. So what to do when you haven’t found time in your day for a workout but all you want to do at night is turn on the TV and plop down on the couch? Go ahead and tune in to your tube but skip the couch. Fit in a workout while enjoying your favorite television show. You can pull out some dumbbells and work your upper body; pull out a mat and work your abs; or even run in place or do some squats or lunges. To read more about working out without giving up your screen time, and for sample workouts (including demo videos!), check out this article at www.fitsugar.com.

Easy whole fish recipe: Red Snapper en Papillote

I recently wrote a post about using eating out as an opportunity to eat fish (see March 9 post). While it is a great idea, I still want you to know that preparing fish at home does not have to be difficult or scary. Many people don't eat enough fish because they are too intimidated by it to prepare at home. I can say from personal experience that this recipe, from the Food Network's Alton Brown, for whole red snapper, prepared en papillote, is as easy to make as it is delicious. "En papillote" means that the fish is baked in a parchment paper pouch. This dish is equally nutritious and flavorful.

Some tips:
• Have your fishmonger/fish department clean, gut & scale the fish for you
• Use whole wheat couscous
• Don't be afraid of omitting or substituting ingredients (I didn't have fresh oregano on hand, so I used dried oregano)
• Use a white wine that you have on hand/would enjoy drinking
• Make sure you have enough parchment paper and...
• ALWAYS read completely any recipe before you begin cooking!

I recently wrote a post about using eating out as an opportunity to eat fish (see March 9 post). While it is a great idea, I still want you to know that preparing fish at home does not have to be difficult or scary. Many people don't eat enough fish because they are too intimidated by it to prepare at home. I can say from personal experience that this recipe, from the Food Network's Alton Brown, for whole red snapper, prepared en papillote, is as easy to make as it is delicious. "En papillote" means that the fish is baked in a parchment paper pouch. This dish is equally nutritious and flavorful.

Some tips:
• Have your fishmonger/fish department clean, gut & scale the fish for you
• Use whole wheat couscous
• Don't be afraid of omitting or substituting ingredients (I didn't have fresh oregano on hand, so I used dried oregano)
• Use a white wine that you have on hand/would enjoy drinking
• Make sure you have enough parchment paper and...
• ALWAYS read completely any recipe before you begin cooking!

Nutrition information at your fingertips

Not everything we eat comes in a package conveniently printed with a Nutrition Facts panel. Enter the U.S. Department of Agriculture's Nutrient Database. Type in a key word, or two, for the food item you are interested in, to get basic nutrient data for that food item (think calorie, carbohydrate, protein, fat, vitamin & mineral content, etc.). The database includes nutrient information for raw foods, packaged foods, baby foods and even fast foods. Test it out for yourself!

USDA Nutrient Database

Not everything we eat comes in a package conveniently printed with a Nutrition Facts panel. Enter the U.S. Department of Agriculture's Nutrient Database. Type in a key word, or two, for the food item you are interested in, to get basic nutrient data for that food item (think calorie, carbohydrate, protein, fat, vitamin & mineral content, etc.). The database includes nutrient information for raw foods, packaged foods, baby foods and even fast foods. Test it out for yourself!

USDA Nutrient Database

Piece o' Cake! returns Sunday, March 14

There will be no Piece o' Cake! post for today, Friday, March 12 or tomorrow, Saturday, March 13. The next post will be on Sunday, March 14. Please feel free to read through past posts or to visit some of the websites I've linked to in the left panel, under "What I'm Reading" and "Useful Links."

Have a great weekend!

There will be no Piece o' Cake! post for today, Friday, March 12 or tomorrow, Saturday, March 13. The next post will be on Sunday, March 14. Please feel free to read through past posts or to visit some of the websites I've linked to in the left panel, under "What I'm Reading" and "Useful Links."

Have a great weekend!

The less obvious benefits of exercise

Related to yesterday's post, about working out with a partner or "gym buddy," this article from Monday's New York Times, entitled "To Keep Moving, Look Beyond the Physical," discusses the added, and less obvious, benefits of exercise. The article focuses primarily on exercise as an opportunity to build rewarding relationships with new or current friends, but also mentions improved sleep and reduced stress as additional benefits of physical activity. If the health benefits of exercise aren't enough to motivate you to start working out, let yourself be inspired by the chance to have a good time with a friend.

New York Times 03/08/10 "To Keep Moving, Look Beyond the Physical" by Jane E. Brody

Related to yesterday's post, about working out with a partner or "gym buddy," this article from Monday's New York Times, entitled "To Keep Moving, Look Beyond the Physical," discusses the added, and less obvious, benefits of exercise. The article focuses primarily on exercise as an opportunity to build rewarding relationships with new or current friends, but also mentions improved sleep and reduced stress as additional benefits of physical activity. If the health benefits of exercise aren't enough to motivate you to start working out, let yourself be inspired by the chance to have a good time with a friend.

New York Times 03/08/10 "To Keep Moving, Look Beyond the Physical" by Jane E. Brody

Do One Thing: Get a gym buddy

Having a "gym buddy," or workout partner, can be a great way to stick to an exercise schedule and get the most out of each workout. When someone is counting on you to show up, you're less likely to skip a workout. Also, working out with another person can challenge you to push yourself, whether by encouraging you to push harder than you might if you were working out alone, or by inspiring you to try something new. When I was working out regularly with a friend, I took a spin class for the first time because she asked me to; and I would never make it to my 8AM yoga class every Saturday morning if I didn't have my husband to drag me out of bed and come with me. Your workout partner can be a friend, co-worker, relative or significant other. Gym buddies aren't just for the gym either: walk, bike, take a dance class or play a sport with your workout partner! To read more about the benefits of working out with a partner, check out this article from Gold's Gym.


Image: Shape.com - 10 Tricks to Get Motivated to Hit the Gym

Having a "gym buddy," or workout partner, can be a great way to stick to an exercise schedule and get the most out of each workout. When someone is counting on you to show up, you're less likely to skip a workout. Also, working out with another person can challenge you to push yourself, whether by encouraging you to push harder than you might if you were working out alone, or by inspiring you to try something new. When I was working out regularly with a friend, I took a spin class for the first time because she asked me to; and I would never make it to my 8AM yoga class every Saturday morning if I didn't have my husband to drag me out of bed and come with me. Your workout partner can be a friend, co-worker, relative or significant other. Gym buddies aren't just for the gym either: walk, bike, take a dance class or play a sport with your workout partner! To read more about the benefits of working out with a partner, check out this article from Gold's Gym.


Image: Shape.com - 10 Tricks to Get Motivated to Hit the Gym

Use eating out as an opportunity to eat fish

Yesterday I posted about tips for eating out without sabotaging a healthy diet and promised to return today with my own favorite tip for eating out. I love using a dinner (or lunch) out as a chance to eat seafood. The American Heart Association and American Diabetes Association recommend eating at least two servings of fish per week, but most Americans do not meet these recommendations. Many people do not like to prepare fish at home, for various reasons. Choosing fish or shellfish when eating out is a great way to include fish in the diet.

Fish and shellfish are an important part of a healthy diet because they are the primary source of omega-3 polyunsaturated fatty acids, which may lower the risk of heart disease, but are not produced by the body. Fish and shellfish also tend to be low in saturated fat and high in high-quality protein. Fatty, cold-water fish tend to be highest in omega-3 so try to include salmon, rainbow trout, sardines and anchovies in your diet. Albacore tuna is also high in omega-3 fatty acids, but can also be high in mercury, so consumption should be limited to 6 ounces per week (or one average meal). For additional information, from the American Dietetic Association, on mercury levels in fish, click here, and for tips on fish consumption during pregnancy, click here.


Image credit: FreeDigitalPhotos.net / mrsiraphol

Yesterday I posted about tips for eating out without sabotaging a healthy diet and promised to return today with my own favorite tip for eating out. I love using a dinner (or lunch) out as a chance to eat seafood. The American Heart Association and American Diabetes Association recommend eating at least two servings of fish per week, but most Americans do not meet these recommendations. Many people do not like to prepare fish at home, for various reasons. Choosing fish or shellfish when eating out is a great way to include fish in the diet.

Fish and shellfish are an important part of a healthy diet because they are the primary source of omega-3 polyunsaturated fatty acids, which may lower the risk of heart disease, but are not produced by the body. Fish and shellfish also tend to be low in saturated fat and high in high-quality protein. Fatty, cold-water fish tend to be highest in omega-3 so try to include salmon, rainbow trout, sardines and anchovies in your diet. Albacore tuna is also high in omega-3 fatty acids, but can also be high in mercury, so consumption should be limited to 6 ounces per week (or one average meal). For additional information, from the American Dietetic Association, on mercury levels in fish, click here, and for tips on fish consumption during pregnancy, click here.


Image credit: FreeDigitalPhotos.net / mrsiraphol

Eat out without sabotaging your healthy diet

This page, on the website of the American Dietetic Association, provides "smart-eating strategies" for eating out. Some of the tips include: add a healthy side dish to your meal; eat a smaller portion and bring leftovers home for another meal; eat slowly; and, for kids' meals, choose milk for a beverage and fruit for dessert.

Tomorrow I'll continue this topic with my own favorite tip for eating out!

This page, on the website of the American Dietetic Association, provides "smart-eating strategies" for eating out. Some of the tips include: add a healthy side dish to your meal; eat a smaller portion and bring leftovers home for another meal; eat slowly; and, for kids' meals, choose milk for a beverage and fruit for dessert.

Tomorrow I'll continue this topic with my own favorite tip for eating out!

Berry Simple Breakfast Smoothie

Don't skip breakfast. For a quick, healthy start to your morning try an easy-to-prepare fruit and yogurt smoothie, like this one from Food Network and EatingWell.com, which provides 2 fruit servings and 4 grams of fiber. Tip: It's just as delicious without the sugar!

"Wake-Up Smoothie" - FoodNetwork.com

Don't skip breakfast. For a quick, healthy start to your morning try an easy-to-prepare fruit and yogurt smoothie, like this one from Food Network and EatingWell.com, which provides 2 fruit servings and 4 grams of fiber. Tip: It's just as delicious without the sugar!

"Wake-Up Smoothie" - FoodNetwork.com

Trying to cut back on soda?

For most people trying to give up soda, it’s the carbonation they miss the most. Whether you are trying to cut back a little, a lot or give up soda completely, here are some substitutes you can try:

• Pellegrino or Perrier sparkling water
• Poland Spring plain or flavored sparkling water – Mandarin Orange; Lime; Raspberry-Lime; Lemon
• Seltzer mixed with 100% fruit juice, like cranberry juice, or flavor syrup like…
• Torani sugar-free flavor syrups for home use; Torani has a number of different flavors that you can use to make Italian sodas or any number of recipes available on their site

Need to take baby steps? Try GuS Grown-Up Sodas. The GuS website explains that GuS sodas are “100% natural, pasteurized and kosher, with no caffeine. And they're lightly sweetened with natural cane sugar, with only 90 - 98 calories in each 12oz. bottle.”

For most people trying to give up soda, it’s the carbonation they miss the most. Whether you are trying to cut back a little, a lot or give up soda completely, here are some substitutes you can try:

• Pellegrino or Perrier sparkling water
• Poland Spring plain or flavored sparkling water – Mandarin Orange; Lime; Raspberry-Lime; Lemon
• Seltzer mixed with 100% fruit juice, like cranberry juice, or flavor syrup like…
• Torani sugar-free flavor syrups for home use; Torani has a number of different flavors that you can use to make Italian sodas or any number of recipes available on their site

Need to take baby steps? Try GuS Grown-Up Sodas. The GuS website explains that GuS sodas are “100% natural, pasteurized and kosher, with no caffeine. And they're lightly sweetened with natural cane sugar, with only 90 - 98 calories in each 12oz. bottle.”

Do One Thing: Take up a walking habit

Walking is one of the easiest ways to incorporate physical activity into our daily lives. If you don’t already have a walking habit, give it a try and see if it’s for you. For some people the key to their walk is the time of day; walking first thing in the morning while the sun is still rising might be a great way for one person to add an energizing boost to the start of her day, while another person might find an evening or after-dinner walk a great way to wind down and reflect. You might prefer to walk along a body of water, if you live near one. If you have kids, maybe on evenings or weekends you join your kids for a walk as they ride their bikes. Maybe it’s just a matter of grouping all your nearby errands together and walking a circuit from your home to each one, and back. Give it a try and find out which walk works best for you.

Walking is one of the easiest ways to incorporate physical activity into our daily lives. If you don’t already have a walking habit, give it a try and see if it’s for you. For some people the key to their walk is the time of day; walking first thing in the morning while the sun is still rising might be a great way for one person to add an energizing boost to the start of her day, while another person might find an evening or after-dinner walk a great way to wind down and reflect. You might prefer to walk along a body of water, if you live near one. If you have kids, maybe on evenings or weekends you join your kids for a walk as they ride their bikes. Maybe it’s just a matter of grouping all your nearby errands together and walking a circuit from your home to each one, and back. Give it a try and find out which walk works best for you.

Simple meditation for stress relief

Meditation is one of the easiest and most inexpensive means of stress relief and its benefits are felt instantly. If you haven’t tried it before, one of the best ways to enjoy meditation for stress relief is to take a few minutes to wind down before bedtime - - even five or ten minutes is enough to feel a difference. Find a dark, quiet space and sit or lay in a comfortable position (some people like to lay on the floor with their legs raised up against a wall). Close your eyes and focus on your breathing. If your mind wanders, it’s okay, just come back to your breath. Here are a couple great articles from www.yogajournal.com to help you learn about meditation and maybe even get started with your own meditation practice!


Yoga Journal: Simple Meditation

Yoga Journal: Ready to meditate?

Meditation is one of the easiest and most inexpensive means of stress relief and its benefits are felt instantly. If you haven’t tried it before, one of the best ways to enjoy meditation for stress relief is to take a few minutes to wind down before bedtime - - even five or ten minutes is enough to feel a difference. Find a dark, quiet space and sit or lay in a comfortable position (some people like to lay on the floor with their legs raised up against a wall). Close your eyes and focus on your breathing. If your mind wanders, it’s okay, just come back to your breath. Here are a couple great articles from www.yogajournal.com to help you learn about meditation and maybe even get started with your own meditation practice!


Yoga Journal: Simple Meditation

Yoga Journal: Ready to meditate?

Did You Know?: Certain greens can be a good source of calcium

You know that you need your calcium but you're concerned that you may not be getting enough. Maybe you are lactose intolerant or have a milk allergy. Perhaps you are following a vegan diet or simply don't like, or don't often consume, dairy. Did you know that there are some good non-dairy food sources of calcium? Certain greens, such as bok choy (sometimes called Chinese cabbage), broccoli, collard greens and kale are good sources of calcium that are relatively easy to absorb.

Don't forget that you can also get your calcium from calcium-fortified foods and beverages, like calcium-fortified orange juice. Fortified foods & beverages are also a good source of Vitamin D, which is not naturally found in most foods but is needed for calcium absorption.

You know that you need your calcium but you're concerned that you may not be getting enough. Maybe you are lactose intolerant or have a milk allergy. Perhaps you are following a vegan diet or simply don't like, or don't often consume, dairy. Did you know that there are some good non-dairy food sources of calcium? Certain greens, such as bok choy (sometimes called Chinese cabbage), broccoli, collard greens and kale are good sources of calcium that are relatively easy to absorb.

Don't forget that you can also get your calcium from calcium-fortified foods and beverages, like calcium-fortified orange juice. Fortified foods & beverages are also a good source of Vitamin D, which is not naturally found in most foods but is needed for calcium absorption.

"Small Health Changes, Big Results"

Making a complete lifestyle change all at once usually doesn't work because it becomes too overwhelming and too difficult to stick with. Instead, try making small changes, one or two at a time. This piece from MORE magazine lists 30 small changes to improve your health, any of which you can start doing today.

MORE magazine, December 2006/January 2007
Small Health Changes, Big Results

Making a complete lifestyle change all at once usually doesn't work because it becomes too overwhelming and too difficult to stick with. Instead, try making small changes, one or two at a time. This piece from MORE magazine lists 30 small changes to improve your health, any of which you can start doing today.

MORE magazine, December 2006/January 2007
Small Health Changes, Big Results

Cut calories by eating more slowly

Last week’s New York Times Science Times section featured a short piece by Anahad O'Connor, that discussed a recent study which found evidence that eating more slowly may result in eating fewer calories, as slow eaters seem to release more of the hormones that make you feel full. Just taking the time to eat more slowly and savor every bite may be one small easy step you can take to live healthier and avoid overeating! You may find it helps to use the smaller salad forks & teaspoons, versus the larger dinner forks & spoons, or to sit down and engage in conversation with your family/friends/roommates over dinner (an easy, healthy habit in and of itself!).

Click here to read the full New York Times article from February 22, 2010, The Claim: To Cut Calories, Eat Slowly

Last week’s New York Times Science Times section featured a short piece by Anahad O'Connor, that discussed a recent study which found evidence that eating more slowly may result in eating fewer calories, as slow eaters seem to release more of the hormones that make you feel full. Just taking the time to eat more slowly and savor every bite may be one small easy step you can take to live healthier and avoid overeating! You may find it helps to use the smaller salad forks & teaspoons, versus the larger dinner forks & spoons, or to sit down and engage in conversation with your family/friends/roommates over dinner (an easy, healthy habit in and of itself!).

Click here to read the full New York Times article from February 22, 2010, The Claim: To Cut Calories, Eat Slowly