Does HcG Work for Weight Loss?

Find out more about HcG and recommendations related to its use for weight loss.  Buyer beware!

 

myplate.gov

After decades of guiding food choices with food pyramids, the USDA has switched to a new food guide: the plate.  Although our most recent pyramid hasn’t been around for long, much of the information provided was challenging for people to apply.  Stepping away from ounces, cups, and measuring spoons, the new myplate food guide simplifies the message of healthy, balanced eating. 

Simple, straight-forward messages connected with myplate include:

• Enjoy your food but eat less
•  Avoid oversized portions
• Make half your plate fruits and vegetables
• Switch to fat free or low fat milk
• Make at least half your grains whole grains
• Compare sodium in foods like soup, bread, and frozen meals- and choose the foods with lower numbers
• Drink water instead of sugary drinks

For a look at the new myplate, and to access helpful tools like a meal planner and recipes, visit http://www.myplate.gov/.

When you need a fast meal

When life gets busy, the convenience of a fast food restaurant can be very appealing.  Despite how much time and stress it may save you, it likely won’t benefit your waistline and overall health if fast food restaurants become your new grocery store.  Besides a growing waistline, frequent consumption of common fast food meals such as hamburgers, French fries, and soda, can lead to increased blood pressure, elevated cholesterol levels, and poor blood sugar control. 

Luckily, not all fast foods will lead you down a road of poor health.  If eating out is a must, it is essential to become a savvy fast food eater.  First, rethink your restaurant choice.  Choose fast food restaurants that are known to offer healthy options such as healthy sandwiches, soups, chili, and green salads.  Most chain restaurants have great websites that list all of the nutrition values of their menu items.  Some restaurants are also required to list the calorie content of items on their menus.  Include the grocery store as one of your fast food options.  Consider a deli sandwich, fresh produce, and low-fat dairy as a quick meal on the go.

As always, plan ahead.  If you know you will be pressed for time, pack your lunch or prep a meal the night before so you don’t need to worry about stopping at a fast food restaurant at all, saving you both on time and money!

Being Nutritious at Work

Have you ever found yourself relying on nearby restaurants, vending machines and candy bowls at work for snacks and meals?  Although these are convenient pit-stops for stomach refueling during a busy day, you can likely agree that they aren’t the most nutritious.  So what can you do to be more nutritious at work?

The three P’s are a good start.

 1) Plan it: Brainstorm meal and snack items that you’d like to have available to you when you are putting together your lunch bag.  Make sure to include these items on your grocery list and have them available for prepping and packing throughout the week.  To stay nutritious, center your choices around healthy choices found within the food groups (whole grains, fruit, veggies, low-fat dairy, lean meats and beans).  Include “non-food group foods,” such as cookies and chips, in moderation.

 2) Prepare it: If lunch and snack items require some prep time, pick a day or two to cook or assemble.  If you prefer hot meals at lunch, make your own “TV-Dinners” by pre-packaging and freezing single serving entrée items ahead of time. 

 3) Pack it: Day-of work packing is less successful than night before packing.  Take a few minutes every night to pack your lunch and snacks for the day.  Aim to include at least 3 healthy choices, representing 3 different food groups in your lunch, and don’t forget to include a few healthy snacks.  Pack enough food to make it through the day without being ravenous!

March is National Nutrition Month!

March is National Nutrition Month. This year’s theme is “Eat Right with Color,” encouraging you to pack more nutrition into your day with colorful foods on your plate. Research is uncovering the benefits of pigment-related phytonutrients — and the colorful fruits and vegetables that supply them.

Different foods add a variety of color, texture, shape and flavor to meals and snacks, as well as different nutrients and phytonutrients. Vary the color on your plate to provide a festive and nutritious meal.

Green: avocados, apples, grapes, honeydew, melons, kiwi, limes, artichokes, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach

Orange and deep yellow: apricots, cantaloupe, grapefruits, mangos, papayas, peaches, pineapples, carrots, yellow peppers, yellow corn and sweet potatoes

Purple and blue: blackberries, blueberries, plums, raisins, eggplant, purple cabbage and purple-fleshed potatoes

Red: cherries, cranberries, pomegranate, red/pink grape fruit, red grapes, watermelon, beets, red onions, red peppers, rhubarb and tomatoes

White, tan and brown: bananas, brown pears, dates, white peaches, cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potatoes and white corn.

For videos, tips, games and other resources to help you eat healthfully this National Nutrition Month, visit www.eatright.org/nnm.

High Cholesterol, Blood Pressure or Blood Sugar? Eat This, Not That!

Many of you may have heard of Eat This, Not That!, the brainchild of David Zinczenko, editor-in-chief of Men’s Health magazine, editorial director of Women’s Health magazine, and bestselling author.

The Eat This, Not That! series of books, as well as its online articles and columns, offer advice on eating healthily in the real world, including analysis of popular drinks, grocery store items and meals at some of your favorite restaurants.

A recent Eat This, Not That! column, 3 ALL-NEW Food Cures, offers a “food cure cheat sheet” to help you make healthy food choices to reduce or improve your high cholesterol, high blood pressure or high blood sugar. Follow the link to check it out.

What eating habits have you changed or developed to improve your  health? Use the comments feature below to share your success stories.

Are you salt savvy?

With the release of the 2010 Dietary Guidelines for Americans, came updated recommendations for salt intake.  Are you salt savvy?  Test your knowledge here!

To check out the updated Dietary Guidelines, click here.

Healthier Food at Wal-Mart?

Recently, Wal-Mart announced a five-year plan to offer healthier, affordable food options in its stores across the country.

The plan includes a commitment to reduce the unhealthy salts, fats and sugars in many of its packaged food offerings, as well as to drop prices on fruits and vegetables.

In today’s Room for Debate feature on the New York Times, various experts debate the topic, “Can Wal-Mart Make Us Healthier?” (Note: The New York Times online requires free registration to access content.)

What do you think about Wal-Mart’s plan? Will it help people be healthier? Use the comments section below to share your thoughts.

Wrap It Up: Two Healthy Sandwich Wrap Recipes

Turkey, spinach and apple wrap

Ingredients

1 tablespoon reduced-fat mayonnaise
2 teaspoons honey mustard
2 whole-wheat lavash wraps or flour tortillas
2 cups (washed and dried) baby spinach leaves, loosely packed, or 2 large leaves of a soft, leafy green lettuce
4 thin slices turkey breast (4 ounces)
¼ Granny Smith apple, sliced paper-thin

Instructions

• Combine mayonnaise and mustard. Lay out both wraps. Spread the edges of each with the mayonnaise mixture.
• Leaving a margin free on the side closest to you, arrange a layer of greens on top of wraps. Top each layer with half the turkey. Evenly divide apple slices and lay lengthwise across turkey.
• Fold over the end of the wrap closest to you, then the two sides. Roll the wrap as tightly as possible toward the opposite side.
• Cover each wrap tightly in plastic wrap and refrigerate, seam side down, up to 4 hours before serving.
• When ready to serve, remove plastic wrap and cut each wrap in half at an angle.

Nutrition information

Makes 2 wraps, or 2 servings. Per serving: 234 calories, 7g total fat, 1g saturated fat, 27g carbohydrates, 20g protein, 3g dietary fiber, 294mg sodium

Crunchy veggie wrap

INGREDIENTS

¼ cup reduced-fat mayonnaise
1 tablespoon fresh lime juice
1 teaspoon grated lime peel
4 8-inch whole-wheat flour tortillas
2 cups fresh spinach leaves, washed and well-dried with stems removed
1 small ripe avocado, peeled, pitted and cut into slices
1 medium red bell pepper, seeded and cut into strips
1 medium carrot, cut into strips

Directions

• In a small bowl, combine the mayonnaise, lime juice and lime peel.
• Heat the tortillas in the microwave for 15-20 seconds on high to make it easier for you to roll them.
• Spread each tortilla evenly with the mayonnaise mixture. Arrange the spinach leaves on top of each tortilla, then the avocado slices, bell pepper and carrots.
• Roll the tortillas up tightly. Place the seam sides down on the serving plates.

As an alternative to the mayonnaise lime mixture, use a prepared hummus, yogurt-cucumber dip, low-fat flavored cream cheese, salsa, babaganoush or mustard.

Other options: Try arugula instead of spinach. Add any type of bean, grated zucchini, tomatoes, shredded cabbage, onions, mushrooms and/or chopped cucumbers.

Nutrition information

Makes 4 servings. Amount per serving: 198 calories, 10g total fat (2g saturated fat), 31g carbohydrates, 5g protein, 7g dietary fiber, 323mg sodium

Source: American Institute for Cancer Research

Beans: the other protein source

Beans aren’t “the other white meat” but they are certainly an economical meat alternative.  Touting a fantastic nutrition profile, beans (from the legumes group) are an excellent source of iron, protein, and fiber. 

One cup of black beans = 227 calories, 15 grams of protein, 1 gram of fat, 40 grams of carbohydrate, 15 grams of fiber, and 4 mg of iron.

 The great thing about beans as a meat alternative is that unlike meat, beans are free of saturated fat and cholesterol, and provide an excellent source of fiber.  

For a hearty and heart healthy dinner, try a bowl of Tortilla Soup:

Tortilla Soup
Makes 6 servings

1 Tablespoon olive oil
1 cup chopped onion  
1 teaspoon minced garlic
2 Tablespoons taco seasoning 
2 ¼ cups water     
2 (15-oz) cans pinto beans, drained and rinsed
1 (28-oz) can diced tomatoes, with juice
1 (14-oz) can low sodium chicken broth
2 (4-oz) cans chopped green chilies
3 Tablespoons fresh lime juice
1 ½ cups (6 oz) shredded reduced-fat cheese
¾ cup crushed baked tortilla chips

Heat the oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté for 3 minutes. Add taco seasoning, and cook for 1 minute. Stir in water and add next 4 ingredients (water through green chilies); bring to a boil. Reduce heat, and simmer 10 minutes. Stir in lime juice. Top each serving with cheese and crushed chips.

Nutrition per 2 cup serving: 353 calories, 11 g fat, 4 g saturated fat, 20 mg cholesterol, 261 mg sodium, 49 g carbohydrate, 16 g fiber, 20 g protein