October 2008
How can I season without salt?
There are many other spices found in the grocery store other than salt. Garlic, pepper, onion, and cumin are just of few of the more commonly used spices that add a lot of flavor and no sodium to your favorite dishes. Instead of adding salt to your taco meat; add some cumin and onion to give it that rich meaty flavor. Rosemary gives baked chicken a great flavor when picked fresh. Using fresh herbs as seasoning can be very inexpensive and you can grow them yourself!
Should I take antioxidants if I am afraid of getting cancer?
Antioxidants are found naturally in many of your favorite foods and they can help prevent the development of cancer. Eating a balanced diet will provide you with a large amount of antioxidants without having to take a pill. Most foods high in antioxidants provide your body with other benefits such as fiber, carbohydrates for energy and healthy fats. Fruits and vegetables are the most obvious choice for receiving antioxidants and will help you meet your daily requirements for fiber. Blueberries are one of the fruits that contain the highest amount of antioxidants for its size. However, oatmeal and salmon are high in antioxidants and combining them with brightly colored fruits and vegetables will help you to serve up a high antioxidant containing meal.
Should I eat organic fruits and vegetables?
Organic produce are grown without pesticides and there are multiple studies linking the pesticides from produce to an increase risk of cancer and other diseases. However, the benefit of including a variety of fruits and vegetables into your diet far outweighs the risks. Organic products can be more expensive so if you do choose to purchase these items spend your money on the products that you are going to eat with the peel. The majority of the pesticides used can be found on the peels of fruits and vegetables. Also, remember to wash all produce before peeling or consuming them, to help reduce your exposure to pesticides and harmful bacteria.
Septmeber 2008
Is the live culture yogurt really better for you?
The culture placed in the yogurt is to aid with your digestion and to help promote the growth of “good bacteria” in the digestive tract. If you have recently had a cycle of antibiotics a few cups of live culture yogurt might help restore your digestive tract. Antibiotics do not discriminate against “good” and “bad” bacteria; they just kill every type of bacteria they contact. Eating live culture yogurt will help to restore the “good” bacteria in your digestive system, which can help treat/prevent constipation and diarrhea. Eating live culture bacteria even if you haven’t taken antibiotics recently can be helpful in maintaining a healthy digestive tract.
What foods should I pack in my lunch for work?
Just like when you pack your child’s lunch box, you want to include a variety of foods and in the right amounts in your lunch box, as well. Sandwiches seem to be the lunch box standard but pouches of light tuna with wheat crackers, bowls of salad with grilled chicken, or even a few lettuce wraps with lean turkey and low fat cheese can all be used for the main course of your lunch. Your main course should include about 3 oz of lean protein and a fiber packed carbohydrate. As a side dish, pack some baby carrots or sliced cucumbers with light Italian dressing for dip. Small containers of low sodium vegetable soup are a quick and easy way to add some vegetables to your meal. Leftovers are always a great choice or grab a frozen meal and a side salad if you are in a hurry. For a sweet ending, pack a piece of whole fruit or canned fruit in juice to have as a dessert or a quick pick me up in the afternoon. Remember, you need at least five servings of fruits and vegetables each day so pack at least two servings for your lunch.
Is running bad for your body?
Running can be a great exercise to help lose weight or to just tone overall. However, running may not be for everyone. If you have joint problems in your legs then running may aggravate the problem. The constant impact that running has on your body may be too much for some people’s bodies to handle. However, if you train correctly and wear good running shoes you can often prevent many injuries that befall most runners. Don’t over train and listen to your body when it says it hurts. Running through the pain will only make an injury worse and could cause long term damage to your body. The main point is that everyone is different and not everyone is a runner. If it hurts when you run then you may want to switch to an exercise with less impact such as walking, bicycling, or swimming. The key is to find what you enjoy and stick with it!
August 2008
Are100 kcal packs a healthy option for me to have for a snack?
100 kcal snack packs can be a healthy snack depending on what is in the pack. If the pack is filled with candy or cookies then it is probably not your healthiest option. If the pack is filled with a low fat baked cracker or a fruit and nut trail mix then you are probably getting your calories worth from the pack. You can place almost any food into a 100 kcal pack and that won’t necessarily make it healthier for you. If you normally eat boxes of cookies at a time then the individually wrapped100 kcal packs may be a good stepping stone to the new healthier you.
What should I use when I want to substitute butter?
A butter blend is your best option when trying to substitute butter. Butter blends are usually made with canola or olive oil. Butter can contain two to three times the amount of saturated fat then found in most butter blends. Saturated fat can raise cholesterol and increase your risk of heart disease. Margarine contains trans fat which can lead to plaque build up in your arteries and heart disease. Butter blends are made up mostly of monounsaturated and polyunsaturated fat which can lower your total cholesterol and raise your HDL, “good”, cholesterol.
Is there any one food that I can eat to help me lower my blood sugar?
There is not one food that will lower your blood sugar levels. It is better to prevent your blood sugar from becoming too high in the first place. Eating 3 small meals and 2-3 snacks throughout the day will help to keep your blood sugar stable. Eating carbohydrates that are higher in fiber and eating them with protein will help prevent your blood sugar from spiking and then dropping too quickly. If your blood sugar is too high then use your fast acting insulin and make sure that you are well hydrated with water. Eating something while you have high blood sugar will only make it increase even more. If you have administered insulin and you get two more readings above 300 then you should contact your physician or visit the emergency room.
July 2008
What should I look for in a granola bar?
Granola bars can be a great snack in between meals or they can lead to a sugar high. Most granola bars are full of added sugar and very little protein or fiber, so it is extremely important to pay close attention to the food label when making your selection.
FAT: Look for granola bars with less than 2 grams of saturated fat. Some bars may be higher in fat than their sugary competition but as long as the fat is from mono and polyunsaturated sources then they can be considered a healthier choice. These fats can help reduce the risk for heart disease and help increase your HDL (good) cholesterol.
PROTEIN: Protein is important to keep you feeling full longer and to help repair torn muscles after a workout. Look for bars with at least 6 grams of protein per bar.
FIBER: Look for bars with at least 3 grams of fiber to aid in keeping you full and satisfied.
CARBOHYDRATE: What is the recommended amount per bar?
There are a wide range of granola bars in the grocery store and comparing the bars will help you to best decide which flavor and calorie level best suits you.
How do I get my kids to eat more fruits and vegetables?
You are one of the greatest influences over what your children eat every day; so take advantage of this. Have fresh fruits and vegetables already cut up and ready to eat. Instead of having a large bag of carrots in the crisper place a few snack size bags of carrots on the shelves of the refrigerator at their eye level. Keep offering your children vegetables even if they don’t eat them. Do not battle your children over eating their vegetables because it can easily become a power struggle. Make sure all of the adults in your family are good role models. If your child sees everyone else eating fruits and vegetables throughout the day then they will be more likely to mimic those habits. Take time to explain to your child why fruits and vegetables are good for them. Get them involved in choosing the fruits and vegetables at the grocery store.
Are sugar-free foods a better choice for diabetics?
Some foods claim to be sugar-free but still contain other carbohydrates that can still affect a diabetic’s blood sugar level. Sugar-free beverages, gelatins, popsicles, hard candies and gum are some of the few foods that will not affect a person’s blood sugar. These can be a sweet addition to a diabetic diet if the are eaten in moderation. However, sugar-free cookies, cakes, pies, and ice cream can still contain carbohydrate, such as flour and fruit, and may adversely affect someone’s blood sugar level. Always look at the food label for its total carbohydrate content. Also, the fat content in these foods may be higher than in the original version of the same food. Reading the entire food label will be your best indicator of which foods are a better choice for you.
June 2008
Can I eat meat while following a healthy diet?
Yes! Meat is an important part of the diet and a great source of protein. Poultry, beef, pork, and fish can all fit into a healthy diet for anyone. One ounce of lean sirloin steak is a great source of iron, zinc, riboflavin, vitamin B6, and protein with very few calories. Some people choose to not eat meat and they have to pay close attention to their diet to ensure that they are receiving all of the necessary vitamins and minerals provided by meat.
Choose lean cuts of beef such as Top Sirloin Steak or Round Steak when including beef into your diet. Poultry without the skin and cooked with very little oil is also another great choice for lean meat. A small slice of lean pork tenderloin goes great with fresh green beans and brown rice. Tilapia is a great choice for fish that doesn’t have a strong fish flavor and can be baked with whole wheat bread crumbs.
Should I drink sport drinks when exercising?
Sport drinks are intended for athletes training for more than an hour at high intensity. If you are working out for an hour or less at a moderate intensity than you do not usually need to drink a sports drink. Drinking plenty of water during and after your exercise will help to rehydrate you without all the added calories.
Sport drinks are mostly used to replace lost sodium and potassium in your body. However, most sport drinks contain more sodium than potassium causing you to drink more. Most Americans are deficient in potassium and have too much sodium in their diet already making a sports drink a poor choose for hydration. If you feel that you need a sports drink choose one low in calories and high in potassium and be sure to drink water along with it.
Should I drink beverages containing caffeine?
This depends mostly on how much caffeine and the reason you are drinking the beverage. A little caffeine every now and then or in your daily cup of coffee isn’t necessarily a bad thing. However, some people are very sensitive to the side effects of caffeine and can become short of breath, have a racing heart beat, or have an upset stomach due to the caffeine. These people should avoid beverages containing caffeine such as coffee, tea, most sodas, and even hot chocolate.
Using beverages with caffeine excessively or for your sole means of fluid is not recommended. Water is the best source for hydration and should be your main source of fluid. If you want to get off of the caffeine do so slowly or you may have a headache from the lack of caffeine in your system.
May 2008
What is the difference between a nutritionist and a registered dietitian?
A registered dietitian must receive a bachelors degree in an area related to nutrition or human science and attend an accredited internship to be eligible to take the exam to become a registered dietitian. RDs are required to complete 75 hours of continuing education every 5 years and are recognized by the state as nutrition experts.
A nutritionist is not required to have any formal training in nutrition or related fields. They are not recognized by the state and do not have to complete any continuing education. Anyone can call themselves a nutritionist.
How many calories do I need to burn to lose one pound?
We encourage individuals to not only focus on the exercise part of weight management but to be aware of their portion sizes as well. To be able to lose weight and keep it off we recommend that you lose no more than one to two pounds per week. To lose one pound per week you need to burn 3,500 calories. This can be accomplished by combining exercise and reducing your calorie intake to use an extra 500 calories per day.
Are carbohydrates bad for you?
Carbohydrates are your body’s first choice for energy, and they are your brain’s chosen source of fuel. A healthy diet should include a variety of complex carbohydrates such as whole-grain breads, pastas, and brown rice. Fruits and vegetables are great sources of carbohydrates that are full of vitamins and minerals that you need to function and help prevent diseases.
Should I cut all fat from my diet?
Fats are essential for your body to function and are a great source of energy. Choosing healthier fats and in small amounts is the key to prevent disease and obesity. Saturated fat and trans-fat can raise your LDL cholesterol and increase your risk for heart disease. Monounsaturated and polyunsaturated fats have been shown to help lower LDL cholesterol and raise HDL cholesterol. Nuts, avocados, and olive oil are all great sources of fats that should be incorporated into everyone’s diet.
How much water should I drink?
Your body needs water to help utilize water soluble vitamins and stabilize electrolytes in your body. Someone who participates in a moderate amount of exercise should drink 3-5L of water per day. Water is the best source but it can also come from tea or flavored water. Sodas can provide some hydration but act mostly as a diuretic. Try to drink water before, during, and after exercise.
Should I take a supplement if I don’t like vegetables?
The best way to obtain the vitamins and minerals needed to build a healthy body is eating a well-balanced diet. Supplements are not regulated by the FDA and can’t be guaranteed to prevent or treat what they advertise. A multi-vitamin may be a good “insurance policy” if you feel that your diet is not providing you with all the necessary vitamins and minerals. Unless recommended by a physician, try to go with a brand of supplement that has an established reputation for providing quality products.
