2013 – Healthy Dietary & Lifestyle Changes Equal Big Results

There is no better time than now to make a fresh start to a healthier way of eating and living in 2013.  All of us can benefit from making dietary and lifestyle changes.  Healthy food choices and increased physical activity will positively impact our lives.

We have experienced quite the evolution in my house this past year.  Some of my biggest changes are in the choice of ingredients used in the preparation of our meals, and the method in which I prepare the food.  The result is more energy, weight loss, and improved blood test scores.

• Read product labels...at the grocery store always reach for low-fat, low-sodium or no salt added foods.  Beware, some low-fat products have added sodium or sugars.  If necessary, additional sodium can be added during the preparation process of your recipe, or when cooking your meal. 
• Choose lean proteins, such as lean turkey, chicken, bison/buffalo, pork and beef.  Add more seafood, such as wild salmon, cod, halibut, and a limited amount of shrimp and scallops to your weekly menu. 
• Use fat-free, sugar-free plain yogurt in place of sour cream, and other fats such as mayonnaise.  FAGE Total 0% Greek Yogurt (plain) is a great substitute for sour cream in most recipes – I can’t tell you the last time I purchased sour cream.
• Remove the butter; instead use extra virgin olive oil, canola oil and other healthier fats whenever possible.
• Use skim or 1% milk instead of whole milk.  Experiment with almond and soy milks – watch for the sugar, use unsweetened and add your own sweetener if needed.  If you add Half & Half to your coffee use fat-free…you will not notice a difference.
• Incorporate more fresh vegetables to your dishes.
• Season your food by using fresh and dried herbs, spices, peppers, salt free seasonings, fresh lemon juice and lime juice – limit the salt.
• Add more fiber by using whole grain or whole wheat pasta, brown rice, beans, barley, lentils in your meals.  For that extra crunch try tossing in some cooked wheat berries at the end.  Choose thin sliced whole grain or whole wheat bread to add fiber and reduce the carbs.  Exercise portion control, especially with carbohydrates.
• Add healthy walnuts, almonds, macadamia nuts and pistachios to your diet.
• Prepare salads for your lunches.  Adding shredded carrots, red peppers, garbanzo beans, nuts, and black beans to fill you up and not leave you looking for that something extra...experiment with different ingredients.

Incorporate exercise into your everyday routine.  Use the steps instead of the elevator.  Do not sit for long periods of time, get up and walk around your house.  Get up from your desk at work and take a little walkabout, go up and down the stairs just for the heck of it. Join a gym or purchase workout equipment for use at your home (if possible), and use it. 

Be sure to consult with your physician before making any dietary changes or before beginning any exercise regimen.

Start out making small changes in your diet, and each week add something good and remove something bad.  Finally experiment with different ingredients, research the internet and magazines, and of course, visit Gail’s Healthy Home Cooking blog when planning your next meal.

 
Happy New Year…and Happy Healthy Home Cooking!

Are You Eating Whole Grains?

I am convinced; we need to add more whole grains to our diet.  The research conducted around the world is outstanding! Whole grains have great nutritional values and outstanding health benefits.  I questioned: What are the health benefits? Are all grains equally healthy for us? How do we incorporate them into our everyday meals? I have explored some of these questions and will share my findings here with you. 

Whole grains should be a key ingredient in our diet.  Grains are good sources of complex carbohydrates and some essential vitamins and minerals.  Grains have been linked to a lower risk of heart disease, diabetes, certain cancers and other health problems.

Not all grains in food products are whole grains:
Whole grains are unrefined grains that have not had their bran and germ removed by processing. Whole grains are better sources of fiber and other important nutrients.  Enriched grains are those in which the nutrients are added back after the nutrients were lost during their processing. Refined grains go through a process that strips out both the bran and germ which gives them a finer texture. In addition, the refining process also removes many nutrients and fiber.

According to information posted on the Whole Grains Council web site:
The Main Benefits of Whole Grains
The benefits of whole grains most documented by repeated studies include:
      stroke risk reduced 30-36%
      type 2 diabetes risk reduced 21-30%
      heart disease risk reduced 25-28%
      better weight maintenance  
Other benefits indicated by recent studies include:
      reduced risk of asthma
      healthier carotid arteries
      reduction of inflammatory disease risk
      lower risk of colorectal cancer
      healthier blood pressure levels 
      less gum disease and tooth loss  

The Dietary Guidelines for Americans recommends that all adults eat at least half of their grains as whole grains, or at least 3 to 5 servings of whole grains.  This can be easier than one might imagine.  You can achieve this by switching to products that contain whole grains, such as, breakfast cereal, brown and other colored rice (black and red), pasta, breads and rolls, snack bars, flour, and by adding whole grains to your salads, and vegetable dishes.

If you are a fan of toasted rye bread, or sandwiches made on rye bread, look at the list of ingredients and make sure it contains whole rye or rye berries.  I love the crunch and taste of wheat berries. I was first introduced to wheat berries when I ate a frozen entrée that added them to the rice.  I liked them so much that I bought a bag of Hard Red Spring Wheat Berries and prepared them at home. What I do is cook them ahead of time, according to the package directions, and store them in a covered container in the refrigerator.  I will use them throughout the week in my salads, vegetables, and rice dishes. 

The Whole Grains Council developed a stamp (a special packaging symbol) to help consumers identify qualifying products approved by the Whole Grains Council.  When shopping for products containing whole grains, look for the stamp on the packaging.  A 100% stamp indicates that all the grains are whole grains.  A basic stamp indicates that the product at least 8 grams or more of whole grains, but not 100% whole grains, and it may contain refined grains. Not all products containing whole grains use the stamp. The Whole Grains Council web site contains further details on how to identify whether or not a product does contain whole grains.

The Whole Grains Council has deemed barley the whole grain of the month for February.  Barley has the highest amount of fiber in the class of whole grains. The fiber in barley is contained throughout the entire grain and not just the outer layer.  This is why it has such a high fiber count. In December of 2005 the US FDA allowed barley products to claim the reduction in risk of coronary disease.  Now whole grain barley, and barley-contained products are permitted to claim that they reduce the risk of coronary disease.

Barley has many outstanding health benefits related to the coronary system.  Another health benefit of particular interest is that research shows it has an exceptional ability to control blood sugar.  The research findings may be of particular interest to those suffering from diabetes.  To learn more about the research studies, visit the Whole Grains Council page on barley.

This past weekend I bought a bag of barley and will begin to experiment with some recipes.  Look to my blog later this month or next for recipes containing barley as an ingredient.
My challenge for you is that you begin adding at least one different whole grain to your diet each month.  We can make this whole grain diet quite interesting.  Hopefully, you will write back and share your thoughts and findings!
Are You Eating Whole Grains

Herbs - Dried vs. Fresh

As you become familiar with my recipes you will notice many of them call for dried herbs. I believe dried is the most economical way to introduce flavor into my dishes. Fresh herbs purchased at the local grocery store, or produce market can cost $2.99 or more per package. Not only is fresh expensive, the shelf life is very short and I end up wasting them.

I must say, many varieties of dried herbs are more potent than their fresh counterpart, as fresh herbs contain much water. The drying process removes the water and concentrates the flavor. The dried vs. fresh substitution can vary from herb to herb, and whether it is ground or crushed. The general ratio is 1 to 3
(e.g. 1 teaspoon dried herb to 3 teaspoons fresh herb).  

Herbs and spices should be stored in an airtight container, away from heat and moisture. Herbs can be stored in the refrigerator, where they will retain their flavor for a longer period of time. The recommended length of storage is up to 12 months. To judge the freshness of your dried herbs just place a small amount in the palm of your hand and rub with your fingers to crush. The aroma should be quite fragrant and not dull.

Generally speaking, I find that the flavor of dried herbs holds up better in salad dressings that will be stored in the refrigerator, in marinades and rubs, and in sauces that will cook for a while. I will use fresh herbs to finish a dish, in a quick pan sauces and other quick dishes, or where the cooking process will not diminish their flavor. My favorite fresh herbs are parsley, cilantro, mint and rosemary. 

Purchasing good quality spices and herbs is key. You can stretch your dollar and boost the flavor profile of your food. I purchase most of my herbs and spices from a local spice store.  The spices I purchase contain no stabilizers or anti-caking agents, just pure spice.  To maximize the savings, I buy herbs and spices in bulk size packets, usually 4 to 8 ounce packets, and transfer to spice jars as needed. 

Smartphone Nutritional Food Apps

Educate yourself about food items you buy from your local grocery store. Smartphones arm us with many apps, one I found extremely interesting and helpful is the Fooducate. There are similar apps, this one just happened to be the one we used to scan our food items. Use your phone to scan a UPC barcode and receive an instant rating along with nutritional information, and alternative choices. To locate a food app go to the application market place on your phone and search on the keyword food. 

We used the smartphone app to scan barcodes found on food products in our house. I was happy to find that most products were very healthy; however, some surprised me as not so healthy.  One refrigerated product we scanned is a popular butter substitute spread. The app came back with nutritional information, a rating, and alternative choices. In addition, it provided some information about a particular ingredient used as a preservative in the product. This prompted me to investigate the ingredient and to make the decision not to purchase this product in the future. On another food item, the nutritional label listed 0 trans fat, but after scanning the barcode we found that it did contain trans fat. According to the Fooducate app I experimented with, there is a loop whole that manufactures use. If there is less than half a gram of trans fat per serving, manufactures can round the amount of trans fat down to zero, resulting in a labeling of 0 trans fat.

Scan before you buy to make healthy food choices for you and your family. If the product does not meet your nutritional needs, or if you find a particular ingredient suspect, select an alternative product right at the store. It is all at your fingertips. Feel confident in the choices you are making, buy food products that are satisfying to the taste and meet your nutritional needs. For the health conscious person, the food app can be one more ingredient in your treasure trove of information.

Restaurant Dining

Restaurant dining can be somewhat of a challenge. There are many food choices on the menu that seem to be quite healthy. At a restaurant, grilled seafood, poultry, lean meat, vegetables, and salad can be very healthy choices. Why would you think otherwise? I did some research on the nutritional values of some restaurant menu items and was shocked to find how unhealthy some of them can be.

Nutritional information about items at your favorite restaurant can be found on various websites, and in some instances, larger restaurants post the information on their website. What I am finding is that even at some of the best restaurants, the food choices contain far too much sodium. I found that many restaurant food choices can contain 3,000 - 4,000 milligrams of sodium per entree, some even higher! For everyone on a sodium restricted diet,  your meal could contain enough sodium for 2 - 3 days.

I am not very hung up on carb counting when dining out.  For me, I simply eat only a small portion of the carbs presented on the plate and take the rest home to enjoy at a later time. When I choose a salad, whether it be a side choice, or the main entree, I will always request that the salad dressing be served separately. I dip my salad into the dressing, rather than pouring it directly on the salad.  I find this to be very satisfying and do not miss the extra dressing; in fact, you will be surprised at the amount of dressing that is left at the end of your meal. Of course, vinegar and oil are always a good choice.

Before heading out to your favorite restaurant you might want to search the Internet for nutritional values. In doing so, you will be more informed and armed with the ability to make a healthy meal choice before arriving at the restaurant. Become a wise restaurant diner and you will enjoy your meal without any guilt or concerns.

Some Resources I Find Helpful:
USDA Consumer Corner
Livestrong.com

Sorbitol

For those of us that need to limit the amount of carbs and sugars we consume, a sugar-free product may be something we turn to.  I was researching sorbitol and too my shock, I found out that sorbitol is used as a laxative.  If you experience stomach and intestinal discomfort from time to time, check the ingredient label of products you recently consumed.  Sorbitol can be found in sugar-free candy, gum, syrups and many other products that are labeled as being sugar-free, or no sugar added.
In addition to the side effect, of which I only touched on one of them, I found out that Sorbitol is a sugar alcohol.  Diabetics limiting the consumption of carbs in their diets need to read the labels for the total carbohydrates in the product.  As always, if there is a concern or question about the product, always check with your medical professional for advice.

Here is an article I found at the American Diabetes Association web site. http://diabetes.org
From Ask the Registered Dietitian Archives - American Diabetes ...

Sugar alcohols are one type of reduced-calorie sweetener. You can find them in ice creams, cookies, puddings, candies, and chewing gum that is labeled as “sugar-free” or “no sugar added”. On average, sugar alcohols provide about half the calories of sugar and other carbohydrates.

Examples of sugar alcohol are:
   Erythritol
   hydrogenated starch hydrolysates
   isomalt
   lactitol
   maltitol
   mannitol
   sorbitol
   xylitol
Even though they are called sugar alcohols, they do not contain alcohol.

Tips for Carb Counting and Sugar Alcohols
The effect that sugar alcohols have on your blood glucose can vary so it is difficult to know how sugar alcohols will affect your blood glucose levels every time. Because there is less of an effect from sugar alcohols than either sugar or starch, you can use the following tips to estimate how much carbohydrate from a serving to count in your meal plan for foods that contain MORE than 5 grams of sugar alcohols.

If a food has more than 5 grams of sugar alcohols:

• subtract ½ the grams of sugar alcohol from the amount of total carbohydrate
• Count the remaining grams of carbohydrate in your meal plan…to read more go to:

http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/sugar-alcohols.html