Tag Archives: nutrition

Vitamins That Keep Your Brain Young

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By Stacey Colino for Live Right Live Well

Wouldn’t it be great if simply eating could keep your brain young? Well, good news: New research sheds light on how certain vitamins and other nutrients may keep your memory sharp and your brain agile — and ward off dementia — as you get older. “The key is to try to get these nutrients from whole foods whenever possible, because they can act synergistically,” says Paula Bickford, a doctor of pharmacology and professor in the department of neurosurgery and brain repair at the University of South Florida College of Medicine.

So which vitamins and nutrients have the most promise for keeping your brain young?

Omega-3 Fatty Acids
French researchers found the lower your intake of omega-3 fatty acids, the higher your risk of suffering cognitive decline.

How they keep your brain young: “Omega-3 fatty acids protect the brain against oxidative stress [damage generated by unstable molecules called free radicals],” explains Bickford. In addition, “nerve tissue uses omega-3 fatty acids as the building blocks for cells,” says Bickford, and omega-3’s help with signaling within and between nerve cells, which helps your brain function properly.  

What to eat: salmon, tuna, lake trout, sardines, anchovies, walnuts, canola oil, flaxseeds.

Vitamins C, D and E
Research from the Netherlands suggests that eating a diet rich in vitamin E may reduce the risk of dementia and Alzheimer’s disease. A South African study found that older adults with dementia had lower blood levels of vitamin C. Finally, a study at the University of Manchester in the U.K. found that middle-aged and older adults with lower blood levels of vitamin D performed less well on cognitive function tests.

How they keep your brain young: Because these vitamins have antioxidant properties, they can protect the brain from free radical damage. Plus, “having antioxidants in your diet helps reduce low-grade inflammation in your cells and clogging of arteries, which would compromise blood flow to the brain,” says Joy Dubost, a doctor of food science, registered dietitian and spokeswoman for the Institute of Food Technologists.

What to eat:
For vitamin C: orange juice, red peppers, papaya, strawberries, broccoli, citrus fruits.
For vitamin D: salmon, halibut, fortified milks, fortified cereals, eggs.
For vitamin E: fortified cereals, sunflower seeds, almonds, spinach and other leafy greens, canola oil.

B Vitamins
Researchers from the Rush University Medical Center in Chicago found that older adults with higher blood levels of vitamin B12 showed slower rates of cognitive decline. Meanwhile, research from the University of California, Los Angeles found that low folate levels were associated with higher levels of cognitive decline among high-functioning adults in their 70s.

How they keep your brain young: No one knows exactly how these B vitamins help, “but there are many hypotheses,” says Christy Tangney, a doctor of nutrition and associate professor at Rush. One is that suboptimal levels of B12 can lead to problems in your body’s ability to synthesize brain chemicals and maintain your brain’s network of nerves. “Another is that a deficiency of either folate or B12 can lead to a buildup of homocysteine [an amino acid in the blood], which is toxic to the blood vessels in the brain and causes damage to neurons [which can lead to cognitive decline],” explains Tangney.

What to eat:
For vitamin B12: beef, shellfish, organ meats, salmon, fortified cereals.
For folate: fortified cereals, beans, broccoli, spinach, okra, papaya, enriched pastas.

Stacey Colino has written for The Washington Post health section and many national magazines, including Newsweek, Real Simple, Woman’s Day, Self, Marie Claire, Cosmopolitan, Glamour, Parenting, Sports Illustrated and Ladies’ Home Journal.

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Healthy Holiday Treats

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By Jessica Goldbogen Harlan for Live Right Live Well

If you’ve got a sweet tooth — not to mention heartburn — , chances are you anticipate the holidays with both excitement and dread. After all, even the most resolute intentions can crumble when you’re faced with a whipped cream-topped wedge of pecan pie or your favorite holiday cookie. But “there’s no reason why you shouldn’t be able to enjoy outrageously delicious and decadent desserts this time of year,” says Kathleen Daelemans, author of Cooking Thin with Chef Kathleen (Houghton Mifflin) and a regular guest on NBC’s “Today” show. “The problem is when portion control goes out the window.”

Whether you’re a guest at a party or making treats for your own dinner or event, you can make it easier to enjoy holiday treats with just a few simple ideas:

Choose recipes wisely Instead of picking a super-rich recipe and trying to lighten it with substitutions that could compromise the flavor and make it less satisfying, opt for stunning desserts that also happen to be low in fat and calories. Angel food cake is often fat-free, and you can drizzle it with raspberry syrup  for a lovely presentation. Fruit crisps with seasonal fruit are often lower in fat than pies, which have butter-laden crusts.

Think small Take a cue from the spa cuisine restaurant chain Seasons 52, which serves rich and creamy desserts like red velvet cake and Boston cream pie layered in tiny shot glasses. Tiny portions allow you to savor rich ingredients without packing a huge caloric punch.

Make fruit the rule That’s the advice of Sari Greaves, a registered dietitian at the Step Ahead Weight Loss Center, in Bedminster, N.J., and spokesperson for the American Dietetic Association. By piling your plate up with fruit plus a small indulgence, like a dollop of whipped cream, a mini scoop of premium vanilla ice cream or a petit four, you get all of the fiber and nutrients fruit has to offer and still satisfy your sweet tooth. Greaves also recommends baked or poached fruits, like apples and pears, or making fruit kebabs dusted lightly with powdered sugar. When it comes to fruit pies, she says, “Ditch the pie crust. It’s probably high in fat, especially saturated fat from butter.” Instead, bake the filling in individual custard cups or use fruit compote to top elegant meringue shells.

Be smart about substitutions Not every recipe or ingredient will lend itself to lower-fat substitutions. But in certain instances, you can use nonfat or 2 percent when a recipe calls for milk, or thick Greek-style yogurt in place of sour cream. “Just be sure to practice the recipe beforehand to make sure you’re happy with the finished dish,” suggests Daelemans. Greaves adds that in many baked desserts, you can simply cut the fat by up to half. For recipes that call for vegetable oil, use heart-healthy olive, canola or grapeseed oil. Finally, you can often get away with replacing one-third or one-half of the sugar in a recipe with a sugar-free substitute, like Splenda, and use two egg whites or one quarter-cup egg substitute to replace each egg in a dish.

Plan ahead Who can resist a holiday buffet? You can, says Greaves, if you have a plan of attack. Start by checking out the entire buffet and deciding what goodies you want to sample. Then serve yourself small portions on a small dessert plate (a large plate might cause you to unwittingly serve yourself more). Avoid grazing, which can cause you to lose track of how much you’ve eaten.

Above all, says Greaves, “Enjoy your dessert, eat slowly and savor every bite.” After all, the holidays come but once a year.

Jessica Goldbogen Harlan is an Atlanta-based writer and recipe developer specializing in nutrition and healthy eating. Jessica has written for numerous publications and Web sites including Pilates Style, H2O, Lime, Gaiam and iVillage.

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How To Maximize Nutrition

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By Steve Gelman for Live Right Live Well

Yes, yes, we know that you know that eating broccoli is good for you. But did you know that cooking it incorrectly can destroy the health benefits? Or that failing to spot just one word on the label of cooking oil can deprive you of vital nutrients? “You must always be aware of nutrient retention if you want to get the biggest health boost from food,” says Jennifer Crum, a dietitian with New York University Medical Center in New York City. “And the way you cook, buy and store food can make a big difference in how many nutrients it retains” To maximize the nutrients in the food your family eats, follow these 10 simple dos and don’ts from the experts:

Better Buying
DON’T buy “blended” cooking oil Blended oils are usually dominated by the cheapest and least-healthful oil listed on the label. Instead, look for single-source oils such as pure canola or pure olive.

DO buy fruit whole Nutrients in fruit can be diminished by exposure to air, so buy melons and other fruit whole, rather than cut in halves, quarters or cubes, says David DeVellis, M.D., a Groton, Mass., nutrition consultant and a medical editor at the University of California Berkeley Wellness Letter.

DO make sure fish is fresh Buy only those that the store keeps on ice and covers with ice. The fish should have bright, glossy skin; clear, bulging eyes; tight scales and firm flesh. The aroma should be clean and briny, with no whiff of iodine, ammonia or strong fishiness.

Smart Storing
DON’T cut fruit and vegetables before storing Once you slice and dice, fruit and vegetables begin to lose vitamin C, says Marisa Sherry, a dietitian with Mt. Sinai Medical Center in New York City.

DO put soups and stews in the refrigerator overnight The next day the unhealthy fat will have congealed on top, and you can simply skim it away, leaving the healthy nutrients intact. You can do the same thing with stock and sauces, adds Crum.

Crafty Cooking
DO cook vegetables Cooking vegetables until they’re just tender releases nutrients so that they are absorbed more readily into the body than if the vegetables were eaten raw, says Crum.

DON’T boil away vitamins Boiling vegetables, especially in large amounts of water, drains away essential vitamins, says Sherry. Steaming or stir-frying retains the most nutrients. This is especially true of broccoli, but in general, the less water most vegetables are cooked in, the healthier they will be.

DON’T remove the skin from potatoes This is because most of the nutrients in potatoes are near the surface, says Crum. Instead, scrub potatoes to remove dirt, then bake, steam or heat them in a microwave to preserve vitamins.

DO cook carrots with a bit of olive oil A little monounsaturated fat can make it easier for your body to absorb the vital antioxidant beta-carotene, says Crum.

DO roast meat and poultry on a rack This allows fat to drip away for the best heart-healthy results, says the American Heart Association. In addition, use low-fat broth instead of pan drippings for basting.

Steve Gelman has covered health and fitness as an editor and writer for more than 30 years. His work has been published by the Reader’s Digest Association, Life, Esquire, Woman’s Day and other major outlets.

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Four Easy (Non-pie) Pumpkin Recipes

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By Densie Webb for Oral Care And Health Daily

Pumpkins are everywhere this season, and once you get past the scary faces, these gourds turn out to be

nutritional superstars. Low in calories, they’re a terrific source of fiber, vitamin A and vitamin C — the latter of which has been linked to a reduced risk of developing gum disease. Plus, the pumpkin is easy to use: The canned version is just as nutritious as one cooked from scratch. (Check out the ingredient label, and all you’ll find is … pumpkin!)

This season, go beyond the pie and try these pumpkin favorites:

Pumpkin Smoothie

  • 1 small frozen banana
  • 1/3 cup canned pumpkin
  • 1/3 cup low-fat milk
  • 1/4 cup plain yogurt
  • 1 tablespoon and 1 1/2 teaspoons orange juice concentrate
  • Dash of cinnamon
  • Dash of nutmeg

Blend all ingredients until smooth.

(From: Recipes for Living: A Green Mountain at Fox Run Cookbook)

Vegetarian Pumpkin Chili

  • 1 tablespoon vegetable oil
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 1/2 teaspoon powdered ginger
  • 1 large red sweet pepper
  • 2 carrots, peeled and chopped into small pieces
  • 1 teaspoon cumin
  • Dash of hot paprika
  • Two 14-ounce cans pinto or red beans
  • 14-ounce can Mexican style (Rotel) tomatoes with juice, blended in blender
  • 1 cup canned pumpkin
  • Fresh coriander, chopped

1.    In large pot, heat oil over medium heat.

2.    Add onion, garlic, ginger, red pepper and carrots. Cook, stirring often until vegetables begin to soften.

3.    Add chili powder, cumin and paprika; and cook for one minute.

4.    Add beans and tomatoes. Bring to a boil; reduce heat to medium-low.

5.    Simmer for about half an hour, or until vegetables are softened.

6.    Stir in pumpkin. Add salt and pepper to taste.

7.    Serve topped with chopped cilantro.

(From PrudencePennywise.blogspot.com)

Pumpkin Curry Soup

  • 2 tablespoons margarine (or olive oil, for a healthier substitute)
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1 1/2 teaspoons curry powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground white pepper
  • 3 cups chicken broth
  • 15-ounce can pumpkin
  • 12-ounce can fat-free evaporated milk

1.    Melt margarine (or heat olive oil) in large saucepan over medium-high heat.

2.    Add onion and garlic; cook, stirring frequently, for two to three minutes, or until tender.

3.    Stir in curry powder, salt and pepper. Cook for one minute.

4.    Add broth and pumpkin. Bring to a boil; reduce heat to low.

5.    Cook, stirring occasionally, for 15 to 20 minutes.

6.    Stir in evaporated milk.

7.    Transfer mixture to food processor. Cover and blend until smooth.

8.    Serve warm.

(Adapted from VeryBestBaking.com)

Tofu Pumpkin Custard

  • 14-ounce package soft tofu, drained and pressed
  • 2 cups canned pumpkin
  • 1/2 cup packed light brown sugar
  • 2 tablespoons black strap molasses
  • 1/2 teaspoon salt
  • 1/2 teaspoon nutmeg
  • 1 1/2 teaspoons cinnamon
  • 3/4 teaspoon ginger
  • Zest from 1/2 orange
  • 2 tablespoons canola oil

1.    Preheat oven to 350 F.

2.    In a food processor, puree all ingredients. Once ingredients are evenly blended, pour into an 8-by-8-inch glass baking dish.

3.    Bake for an hour.

4.    Allow to cool completely before serving.

(From Green Mountain at Fox Run)

Densie Webb is
a Texas-based registered dietitian and writer. She co-wrote The Dish: On Eating Healthy and Being Fabulous.

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The New Super-food ~ Hybrid Fruit

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By Stacey Colino for Live Right Live Well

Hybrid Fruit: The New Super-food

Plumcots? Broccoflower? No, these foods aren’t from a cartoon funny farm. They’re hybrid fruits and vegetables, and they’re all the rage these days as plant specialists crossbreed plums with apricots, broccoli with cauliflower, and much more to produce hybrid super-foods.

In some instances, the new hybrids were developed to better resist pests and diseases than their parents. In others, breeders “are finding ways to naturally combine the best nutritional and sensory characteristics of two different fruits or vegetables,” explains food scientist Alfred Bushway, a spokesperson for the Institute of Food Technologists. “The results often have increased levels of phytochemicals [health-promoting plant substances] and nutrients.”

So what are some of the hottest hybrid super-foods appearing at farmers’ markets and grocery stores? Here’s the inside scoop:

Plumcot
With a ratio of 75 percent plum to 25 percent apricot, these smooth-skinned fruits are very sweet — much sweeter than apricots. (By contrast, their cousins, the apriums, have a higher percentage of apricot than plum, which makes them look and taste more like apricots, notes University of Maine professor of food science and human nutrition Mary Ellen Camire.) Several varieties of plumcots exist nowadays, so you’ll find them with skin ranging from green to purple and flesh in the yellow-orange-red spectrum.

Why it’s good for you: It’s high in vitamin C, potassium, anthocyanins, lycopene, lutein and other phytochemicals.

Broccolini
A mix of broccoli and Chinese kale, broccolini has thinner, more tender stalks than regular broccoli and “a slightly milder, sweeter flavor than either broccoli or Chinese kale,” says Camire.

Why it’s good for you: Loaded with vitamins C, K, folate and beta carotene, broccolini is also a rich source of health-promoting phytochemicals, including sulforaphane, lutein and quercetin.

Tangelo
The result of cross-breeding tangerines with pomelos (a type of grapefruit), the tangelo is about the size of a large orange but “with more of a tangerine taste,” Camire says, since “the bitter compounds of grapefruit have been bred out.”

Why it’s good for you: It’s a good, juicy source of vitamin C with an even higher content of dietary flavonols (another type of phytochemical) than its parents have, Bushway says.

Broccoflower
It’s just what it sounds like — a cross between broccoli and cauliflower. A broccoflower looks like a light green cauliflower and offers a milder, less bitter flavor than is found in either of its parents.

Why it’s good for you: A good source of vitamin C, folic acid and beta carotene, the broccoflower is also high in antioxidant phytochemicals like sulforaphane, lutein and quercetin.

Nectaplum
Yep, it’s part nectarine, part plum — and totally sweet, juicy and delicious. Though these hybrids look more like nectarines than plums, “they tend to be much sweeter and have higher sugar content than either parent,” Camire says.

Why it’s good for you: Like its parents, this variety contains vitamin C, potassium and beta carotene.

If you’re feeling uncertain about trying hybrid fruits and vegetables, don’t. This produce is bred to please and often includes the very best qualities of both parents, Camire says. Plus, “there are a lot of health and nutritional advantages to having a variety of fruits and vegetables in your diet,” she says, and “these hybrids are a good way to get that.”

Stacey Colino has written for The Washington Post health section and many national magazines, including Newsweek, Real Simple, Woman’s Day, Self, Marie Claire, Cosmopolitan, Glamour, Parenting, Sports Illustrated and Ladies’ Home Journal.

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The Whole Scoop on Whole Grains

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By Stacey Colino for Live Right Live Well

Whether they’re served warm or cold, whole grains are heating up grocery store shelves and restaurant menus with offerings ranging from pastas, cereals and breads to crackers, snack foods and even frozen entrees. “Whole grains are the food of the minute because they involve less tampering with the food and getting the maximum nutrition from it,” says registered dietitian Keith Ayoob, an associate professor at the Albert Einstein College of Medicine in New York and author of The Uncle Sam Diet. “As the whole-foods concept explodes, it’s easier than ever to get whole grains.”

Yet the average person in the U.S. eats less than one serving of whole grains per day, even though experts recommend at least three servings of whole grains each day and that at least half of your total grain intake be whole-grain. Why? Consuming a diet that’s rich in whole grains has been linked to a reduced risk of high cholesterol, type 2 diabetes, heart disease, stroke, obesity and a variety of cancers.

Getting the Whole Thing

“A whole grain consists of the entire seed of the plant — the bran (which is the outer coating of the kernel), the endosperm (or middle layer) and the germ (which is the inner layer),” explains Lisa Hark, Ph.D., a registered dietitian and nutrition consultant in Philadelphia and co-author of The Whole Grain Diet Miracle and Nutrition for Life. Besides containing good-for-you fiber, whole grains also provide healthy oils, health-promoting phytochemicals, vitamins (such as A, E and several B’s) and minerals (like magnesium, iron, calcium and selenium).

Unfortunately, when it comes to packaged foods, it’s often hard to get the whole truth about what’s really in them. That’s beginning to change thanks to the Whole Grains Council. Now, if a product bears the basic black-and-gold whole-grain stamp, you’ll know it contains at least 8 grams (half a serving) of whole grains. If a product bears the “100%” stamp, all the grains in the product are indeed whole grain, and each serving contains 16 grams or more of whole grains. You can also find out what’s in a packaged food by reading the nutrition label: If the ingredient list has whole wheat, whole oats, whole rye or another “whole” grain listed as the first ingredient, you’ll know you’re getting the good stuff, says Ayoob.

Beyond Whole Wheat

While there’s a whole lot of whole wheat out there, you’d be cheating yourself if you didn’t explore the wider world of whole grains. Consider:

Barley One of the oldest grains in history, barley is a fiber-rich, nutrient-dense whole grain, says Hark. Pearled barley is delicious in soups and salads, whereas cracked barley or barley flakes can be used for hot cereals or in such baked goods as biscuits, pancakes and breads.

Brown rice With far more fiber, protein, vitamins and minerals than its pale sibling (white rice), brown rice can be used in soups, side dishes or rice pudding, or as the base for a tasty stir-fry with veggies and meat.

Buckwheat Buckwheat noodles (aka soba noodles) can be used in soups and pasta dishes, while buckwheat flour can be used to make hearty pancakes, breads and muffins. “Because it is not actually a variety of wheat [it’s another type of plant altogether], people who are allergic to gluten can have buckwheat,” says Hark.

Cracked wheat Made of raw whole-wheat berries, cracked wheat can be used in pilafs and salads.

Kamut A distant cousin to wheat, kamut contains 20 to 40 percent more protein, vitamins and minerals than wheat does, notes Hark, and it has a naturally sweet, buttery flavor. Try it as a hot cereal with milk, vanilla and raisins, combine it with rice or another whole grain in a side dish, or look for kamut pastas and breads.

Oats Opt for whole oats or steel-cut oats (aka Irish oats), both of which involve minimal processing. Use oats as a terrific hot breakfast cereal or as an ingredient in hearty bread.

Quinoa Native to South America, quinoa is one of the most nutritious grains around. It is a high-protein grain that makes a delicious alternative to oatmeal for breakfast. Or you can use it in a pilaf or rice dish, suggests Ayoob. Also look for quinoa pasta — a great choice for those who must go gluten-free.

So try to include more whole grains in your life. Just make sure you’re swapping processed grains for whole grains, not simply adding whole grains to your current diet. (Otherwise, you could set yourself up for a calorie overload.) By including more whole grains in your meals, you’ll keep your taste buds happy and boost your health along the way.

Stacey Colino Stacey Colino has written for The Washington Post health section and many national magazines, including Newsweek, Real Simple, Woman’s Day, Self, Marie Claire, Cosmopolitan, Glamour, Parenting, Sports Illustrated and Ladies’ Home Journal.

Copyright © 2010 Studio One Networks. All rights reserved.

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Eggs for Weight Loss

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Being a self-proclaimed health nut and busy mother of three , I am someone who is always looking for a high protein snack , I have found that eggs appeal to nearly everyone and I tend to enjoy them quite often! With so many recipes and ways to cook them , they rarely fall on that list of ‘things I’ll never eat again’.  Eggs are easy to eat, not too messy and great food for on-the-go eating (I know most of us are looking for healthy on the go snacks!).

In fact, eggs are a great source of protein that contains ALL of the essential amino acids that our body needs to build and repair muscle! To enjoy all of the benefits of the egg, it is important to eat the entire egg (yolk included) . If available, organic, cage-free eggs are the best choice.Many of my clients use eggs as a weight loss snack,so let me share with you the simple 3-step method for cooking the perfect hard-boiled egg that I share with my clients. 

3 EASY STEPS TO A PERFECT HARDBOILED EGG!

Below you will find a recipe to make the perfect HARD-BOILED EGGS. You may not need this recipe if your boiled eggs turn out perfect every time and you’ve never have a problem with the membrane sticking to the white of the egg. However,  if you are like me, you’ve tried  many times and only occasionally got it right… the recipe below will ensure you have EASY TO PEEL eggs every time!!

RECIPE FOR PERFECT HARDBOILED EGGS

  1. Start by placing the eggs in a pot of COLD water Be sure there is a minimum of an inch of water above the top of each egg. The idea is to stabilize the temperature between the water and eggs.
  2. Place the pot with the eggs and water over high heat until the water comes to a full boil . After the water is boiling steadily, immediately take the pot off of the heat and cover with a tight-fitting lid . The eggs will continue to cook from the heat of the water.
  3. Let the eggs sit in the pan in the hot water for 12 minutes for medium eggs, 15 minutes for large eggs and 18 minutes for extra large eggs. USE A TIMER! After your timer goes off, drain water and replace with ice cold water. Let the temperature between water and eggs stalilize again and you’ll have the perfect BOILED EGGS! Now, enjoy your healthy snack and give yourself a pat on the back for cooking the perfect, incredible, edible, weight loss snack!

As a final note, I have been noticing, on many weight loss blogs, that there are concerns about regular consumption of eggs. Studies have shown that daily consumption of eggs will not cause an elevation of cholesterol or heart disease risk. Most cholesterol problems can be linked to excess carbohydrate intake rather than excess cholesterol consumption. So, go ahead, enjoy your eggs!

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Get Your Kids to Eat Healthy

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By Jessica Goldbogen Harlan for Live Right Live Well

The next time you’re tempted by a bag of potato chips, check to see if your kids are around — because the old adage “do as I say, not as I do” doesn’t work when it comes to teaching children healthy eating habits.

In a recent study, 120 children, age 2 to 6 years, were invited to shop for play food in a play grocery store stocked with everything from fruits and vegetables to sodas and junk food. What did the kids purchase? The same stuff they see their parents buying and eating. “Parents need to be aware that the choices they make do have an impact on their kids, and kids start to learn food behaviors and patterns at a very early age,” says study leader Lisa Sutherland, Ph.D., of the Hood Center for Children and Families at Dartmouth College, in N.H. To raise a kid who grows up loving broccoli and whole grains, consider the following:

Be a good role model As the study shows, kids will mirror your own eating habits. So let them see you eating whole-grain toast at breakfast, enjoying a piece of fruit for a snack and filling up on veggies at dinner. If you can’t give up your cookies and soda, try to eat them when the kids are in bed and keep them out of sight in your cupboard.

Combine favorites with the unfamiliar “Don’t just always serve their favorite food,” advises Melinda Johnson, a registered dietitian and spokesperson for the American Dietetic Association. “At a meal, mix their favorites with what you’re trying to challenge them with.” And don’t give up after the first time your child rejects a food. “Don’t force them [to eat it], but keep offering it to them,” says Sutherland. “You might have to [offer] new things eight times before a kid will eat it.”

Follow the “Rule of Three” At each meal, try to include at least three of the following food groups from the USDA food pyramid: grains, vegetables, fruits, milk, meat/beans. A snack can consist of two food groups.

Make grocery shopping a fun learning experience Let young children pick out their favorite fruits; older kids can learn math concepts, like finding the best value or comparing nutrition labels.

Involve kids in the kitchen Letting your children help with the cooking can give them a better understanding of food, notes Sutherland. Johnson agrees: “The more kids get involved, the more likely they’ll eat and appreciate the food once it shows up on their plate. Plus, you’re teaching them cooking skills.”

Allow for occasional junk Insisting that your children eat only healthy foods can backfire, leading to lunch-swapping and overindulging when you’re out of sight. Instead, teach them a healthy balance by allowing them to have the occasional treat, even if it’s something that’s not good for them. Johnson recommends a blend of 90 percent relatively healthy food and 10 percent junk food and other treats.

So put away the potato chips and instead invite your child to the kitchen to help you prepare a healthy snack, such as whole-wheat pita with hummus and carrot sticks.“Your child isn’t going to end up eating better than you do,” says Johnson. So if you want him to eat well, “you have to eat the way you want your child to eat.” Not only will you both benefit today, but it will lay the groundwork for a lifetime of healthy eating for your child.

Jessica Goldbogen Harlan Jessica Goldbogen Harlan is an Atlanta-based writer and recipe developer specializing in nutrition and healthy eating. Jessica is the cooking equipment guide for About.com (online) and has written for numerous publications and Web sites, including Pilates Style, Arthritis Today, Clean Eating, Lime and iVillage.

Copyright © 2010 Studio One Networks. All rights reserved.

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Omega-3 Power Boosts Health

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By Stacey Colino for Live Right Live Well

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There’s something fishy going on. Omega-3 fatty acids, once found primarily in fatty fish, are being added to all sorts of foods, including fruit juices, soy milk, eggs, nutrition bars, cereal, yogurt — even infant formula. In fact, they’ve become the wonder nutrient du jour, largely because researchers are discovering more and more health benefits associated with them.


Health Benefits from Head to Toe

Long known for their heart-protective powers, omega-3 fatty acids lower blood pressure, reduce triglyceride levels, decrease the buildup of artery-clogging plaque and lower the risk of heart arrhythmia. In addition, researchers are now finding that omega-3s may be helpful in a wide range of conditions including acne, age-related cognitive decline, Alzheimer’s disease, asthma, attention-deficit hyperactivity disorder (ADHD), bipolar disorder, depression, diabetes, macular degeneration (a leading cause of blindness), Parkinson’s disease and rheumatoid arthritis.

How to Get Your Omega-3s

There are a few different types of omega-3 fatty acids, but the real powerhouses are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). The American Heart Association (AHA) recommends that most people eat fish, particularly fatty fish, at least twice per week. The best choices: fatty cold-water fish, such as salmon, tuna, herring, lake trout, sardines, mackerel and anchovies. The AHA also recommends that people who have heart disease consume about one gram of EPA and DHA per day, possibly in supplement form. Those who need to lower their triglycerides are advised to ingest two to four grams of EPA and DHA per day from capsules.

But some experts go beyond the AHA recommendation, believing that even more people should be taking these supplements. “Those who consume less than the equivalent of two to three fish meals per week and no other sources of long-chain polyunsaturated fatty acids, such as omega-3 eggs, should consider supplements,” says J. Thomas Brenna, a professor of human nutrition at Cornell University in Ithaca, N.Y. And if you’re worried about contaminants associated with fish, you’ll be happy to hear that omega-3 supplements have been found to be free of heavy metals that have been a concern with fish.

So eat more fish and
consider omega-3-fortified foods and supplements. Says Barry Swanson, a fellow
of the Institute of Food Technologists and professor of food science at
Washington State University in Pullman: It doesn’t matter how you get your
omega-3s — “as long as you get these nutrients in your body, it’s better than
not consuming them at all.”

Stacey Colino

Stacey Colino has written for The Washington Post Health section and many national magazines, including Newsweek, Real Simple, Woman’s Day, Self, Marie Claire, Cosmopolitan, Glamour, Parenting, Sports Illustrated and Ladies’ Home Journal.

Copyright © 2010 Studio One Networks. All rights reserved.

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Get Your Kids to Eat Healthy

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By Jessica Goldbogen Harlan for Live Right Live Well

The next time you’re tempted by a bag of potato chips, check to see if your kids are around — because the old adage “do as I say, not as I do” doesn’t work when it comes to teaching children healthy eating habits.

In a recent study, 120 children, age 2 to 6 years, were invited to shop for play food in a play grocery store stocked with everything from fruits and vegetables to sodas and junk food. What did the kids purchase? The same stuff they see their parents buying and eating.

“Parents need to be aware that the choices they make do have an impact on their kids, and kids start to learn food behaviors and patterns at a very early age,” says study leader Lisa Sutherland, Ph.D., of the Hood Center for Children and Families at Dartmouth College, in N.H.

Melinda Johnson, a registered dietitian and spokesperson for the American Dietetic Association, agrees. “Your child isn’t going to end up eating better than you do,” she says. So if you want him to eat well, “you have to eat the way you want your child to eat.”

To raise a kid who grows up loving broccoli and whole grains, consider the following:

Be a good role model As the study shows, kids will mirror your own eating habits. So let them see you eating whole-grain toast at breakfast, enjoying a piece of fruit for a snack and filling up on veggies at dinner. If you can’t give up your cookies and soda, try to eat them when the kids are in bed and keep them out of sight in your cupboard.

Combine favorites with the unfamiliar “Don’t just always serve their favorite food,” advises Johnson. “At a meal, mix their favorites with what you’re trying to challenge them with.” And don’t give up after the first time your child rejects a food. “Don’t force them [to eat it], but keep offering it to them,” says Sutherland. “You might have to [offer] new things eight times before a kid will eat it.”

Follow the “Rule of Three” At each meal, try to include at least three of the following food groups from the USDA food pyramid: grains, vegetables, fruits, milk, meat/beans. A snack can consist of two food groups.

Make grocery shopping a fun learning experience Let young children pick out their favorite fruits; older kids can learn math concepts, like finding the best value or comparing nutrition labels.

Involve kids in the kitchen Letting your children help with the cooking can give them a better understanding of food, notes Sutherland. Johnson agrees: “The more kids get involved, the more likely they’ll eat and appreciate the food once it shows up on their plate. Plus, you’re teaching them cooking skills.”

Allow for occasional junk Insisting that your children eat only healthy foods can backfire, leading to lunch-swapping and overindulging when you’re out of sight. Instead, teach them a healthy balance by allowing them to have the occasional treat, even if it’s something that’s not good for them. Johnson recommends a blend of 90 percent relatively healthy food and 10 percent junk food and other treats.

So put away the potato chips and instead invite your child to the kitchen to help you prepare a healthy snack, such as whole-wheat pita with hummus and carrot sticks. Not only will you both benefit today, but it will lay the groundwork for a lifetime of healthy eating for your child.

Jessica Goldbogen Harlan Jessica Goldbogen Harlan is an Atlanta-based writer and recipe developer specializing in nutrition and healthy eating. Jessica is the cooking equipment guide for About.com (online) and has written for numerous publications and Web sites, including Pilates Style, Arthritis Today, Clean Eating, Lime and iVillage.

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