Several tips can help cut calories when eating out.

• Order red instead of white sauces to lower calorie intake.
• Request all dressings, sauces, butter, and gravies be served on the side so you can control serving size. Then use sparingly.
• Choose entrees of chicken, seafood, or lean meat instead of fatty meats.
• Check for menu items marked “healthy.”
• Choose steamed, broiled, baked, grilled, poached, or roasted foods instead of those fried, smothered, sautéed, creamed, or au gratin.
• Avoid cocktails, appetizers, and bread and butter before the meal.
• Avoid all-you-can-eat buffets and specials. Order from the menu.
• Split orders with someone else, ask for smaller portions, or ask for a to-go box at the beginning of the meal to help control the amount you eat.

With busy schedules, sometimes fast-food seems unavoidable. To make healthier choices and to teach your children to do likewise, consider the following tips.

• Hold the mayo and other sauces.
• Choose low-calorie dressings for salads
• Avoid double meat portions. One portion is usually more than a serving size.
• Choose chicken over higher fat burgers.
• Ask for baked, broiled, or grilled fish sandwiches instead of fried fish.
• Omit bacon on sandwiches. It’s high in sodium, usually high in fat, and adds little nutritive value to the meal.
• Eat sandwiches open-faced to cut the extra calories from the top part.
• Order whole-wheat buns or bread when available.
• Choose low-fat milk, diet drinks, or water instead of regular colas.
• Choose unsweetened tea instead of sweetened tea.
• Skip the fries and request a fruit, fruit-cup, or vegetable such as salad.

Eating healthy isn’t nearly as hard as some try to make it. If you can’t bring yourself to make all these changes at one time, pick out a few you think your taste buds will tolerate and start there. You will at least be on your way to healthier eating and will probably lose a little weight along the way—which for most of us would be an added bonus. Bon appétit.

Related articles

• Yes, you can eat out and lose weight (theglobeandmail.com)

February is American Heart Month. According to the American Heart Association, a healthy diet and lifestyle are the best weapons against cardiovascular disease. They recommend the following simple steps for optimum physical well-being.

• Choose a variety of foods from all food groups each day in the following quantities (based on a 2000 calorie diet).
  • 6-8       Grains with at least half from whole grain sources
  • 4-5       Vegetables—including sufficient green and yellow varieties
  • 4-5       Fruits—especially those with high vitamin C levels
  • 2-3       Cooked lean meat, poultry, or seafood
  • 2-3       Fats/oils
  • Nuts, seeds, legumes, 4-5 servings per week.
• Watch serving size. Many consume too many calories because they eat excessive amounts. Consider the following as a guide to portion control.
  • Grains:            dinner roll—Yo-yo; cereal—baseball; pasta—tennis ball
  • Vegetables:     green salad—baseball; cooked vegetable—small fist; potato—computer mouse
  • Fruits:              light bulb
  • Meats:              three ounces poultry, beef, or pork—deck of cards; fish—checkbook
  • Fats/oils:        1 tablespoon tub margarine—three thumb tips; two tablespoons salad dressing—shot glass
  • Nuts:               one-ounce—cupped palm of medium-sized hand
• Curb the amount of nutrient-poor foods.
  • Choose less fatty or fried foods
  • Drink smaller amounts of beverages with added sugar
  • Strive to limit sodium to no more than 1,500 mgs per day
  • Reduce intake of trans-fats and partially hydrogenated vegetable oils
  • Choose fat-free dairy products
• Use as many calories as you take in. Remember that the only way to lose weight is to take in fewer calories than you use. To maintain a healthy weight, balance the amount of calories you eat with appropriate activity to burn up those calories.

You have only one heart. Use these suggestions to help assure yours will be healthier to celebrate Valentines 2013.

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Nutrition-Center_UCM_001188_SubHomePage.jsp

• Change in portion size. Smaller portion sizes emerge as customers, restaurants, and retailers move away from the idea that “Bigger is Better to Smaller is Beautiful.”
• Emphasis on personalized nutrition. Look for increased interest in nutrigenomics (nutritional genetics) as customized diets replace the “one-size-fits-all” attitudes of past years. Expect processed food choices to shift toward higher quality foods.

A taste for real food beckons today’s consumers as the following trends increase and more outdated ones decrease.

• Real butter replacing margarine.
• Grass-fed meats displacing soy protein. Reports of side effects and advice from health professionals have caused soy to plunge into disfavor.
• Healthy fats instead of fat-free.
• Cage-free whole eggs emphasized more than egg whites.
• Dairy from grass-fed cows instead of grain-fed. Milk from grass-fed Jersey, Guernsey, and Brown Swiss cows produce higher quality fat than those grain-fed which have higher levels of less healthy Omega 6 fatty acids.
• Fresh produce touted over excessive supplements.
• Stevia favored over artificial sweeteners.
• Local, seasonal fruits replacing out-of-season exotic fruits with claims of higher antioxidant levels. Blueberries remain high on the list of preferred high-nutritional foods. Cherries continue to surface as a new favorite for athletes and health-conscious consumers. Expect to see a wider variety of local berries and tree fruits.

While consumers continue to follow older trends, healthier fares abound for 2012. Will you be in the mainstream of positive changes toward a healthier lifestyle?

For questions about any of these trends, contact me or see http://www.hartman-group.com/downloads/looking-ahead-2012-trends.pdf

]]> http://foodfromthegarden.wordpress.com/2012/02/09/food-forecast-for-2012/feed/ 6 foodfromthegarden http://foodfromthegarden.wordpress.com/2012/01/25/tea-time-anytime/ http://foodfromthegarden.wordpress.com/2012/01/25/tea-time-anytime/#comments Wed, 25 Jan 2012 15:19:46 +0000 foodfromthegarden http://foodfromthegarden.wordpress.com/?p=570 ]]> Finally, someone designated a month just for my taste. January is National Hot Tea Month. The Duchess of Bedford in 1840 initiated the afternoon tea to ward off “that sinking feeling.” I can attest to that. Nothing quiets my soul like settling down in the late afternoon with Earl Grey to whisk away worries of the day.

My love for hot tea spans more decades than I will admit, but the joy of such a respite goes back centuries. Drinking tea, credited to a Chinese Emperor, began nearly 5,000 years ago.

Tea is the most commonly consumed beverage in the world other than water. Not all teas are the same nor do they offer equal health benefits. Black, green, oolong, and more recently white tea, come from the leaves of the Camellia sinensis plant. Black tea, the most popular tea for Americans, claims 87% of the market. Its fermented leaves produce a rich full color and flavor. Oolong, rarely seen in America, is mildly fermented. The astringent flavored green tea and the sweet, silky, delicate-favored white tea aren’t fermented.

Herbal teas differ from what we call true tea. Herbal teas come from the leaves, fruits, or flowers of other plants. They contain no caffeine nor do they possess the same healthful qualities of the tea plant.

One tea bag of black tea has slightly less caffeine (about 40 milligrams) than a 12-ounce cola and about half as much as coffee. Caffeine in green tea is about half that of black tea, and white tea contains even less than green tea. One decaffeinated tea bag has about 2 milligrams of caffeine.

If you drink tea every day, it may keep you healthier in several ways. While earlier research touted healthfulness of green tea, black tea also promotes physical well-being, and white tea may contribute greater advantages because of its plentiful supply of antioxidants. Benefits attributed to tea include:

• Decreased serum cholesterol, LDL or “bad” cholesterol, and triglycerides
• Reduced risks of heart disease and stroke
• Lowered risks of cancer including certain skin, colon, ovarian, and oral cancers
• Improved immune function
• Increased bone mineral density (BMD) which may lead to protecting women from osteoporosis
• Decreased incidence of dental cavities
• Reduced risk of kidney stones.

While you flatter your palate and celebrate the virtues of hot tea, bask in the thought of improved health. As the Apostle John wrote, “Dear friend, I pray that you may enjoy good health and that all may go well with you” (3 John 1:2). Start today with a  cup of steaming hot tea. Enjoy!

Not to be outdone, Mark Zable of Plano, TX filled pretzel dough with liquid beer and deep-fried it. He claimed the fried Kool-Aid was only flavored dough balls. His treat used real liquid. I think I’ll pass.

Other unusual health-food challenges presented at the Minnesota State Fair included deep-fried spaghetti and meatballs, bacon-cheddar mashed potatoes, and bologna, all on a stick.

Most nutrition databases don’t include such interesting foods. One thing is sure, all these fried concoctions provide whooping amounts of fat and calories.  Don’t look for any nutritive value. How many calories are there in a serving of fried cola dough topped with whipped cream and Coke syrup? One guess—about 830 calories. The Calorie King website gives the following estimates of similar foods. Five ounces fried Snickers (444 calories), two ounces fried Twinkie (420 calories), one Funnel cake (760 calories), one giant turkey leg (1,136 calories).

What will they think of next? Already in the works is fried bubble gum. The product didn’t work with real bubble gum. Instead, the creator used bubble gum-flavored marshmallows dipped in batter, deep-fried, and decorated with icing and powdered sugar.

As a nutritionist noted, foods at fairs and similar functions may be scarier than the dangerous rides offered. In an overweight society, what are we thinking? Such eating wreaks havoc on any health plan and creates a bulging waistline.

If you’re dying for Kool-Aid, check out http://www.calorieking.com/foods/search/Kool+Aid for nutritional information. Just skip the fried kind.

Instead of impossible resolutions, consider a wish list. Do you wish you could eat more healthy this year? Consider ways to make that happen without a guilt trip when you don’t make the wisest choices.

How difficult would it be to eat one more vegetable or fruit each day? This one small change could help make a difference. Find ways, as I have, to sneak in those added foods. I make my sauce for lasagna. My adult grandson thinks my recipe is the best. Whether he knows it or not, each batch has two shredded carrots. If you use purchased sauce, add carrots to that. Some substitute zucchini for noodles or shred a few into the sauce. The same principle works for many vegetables and foods. I’ll bet young children will never suspect additional chopped vegetables on their pizza.

To add fruits, consider an old standby that most children (and adults) love—Jello. If you believe your children consume too much sugar, choose artificially sweetened gelatin. Combinations of fruit and gelatin are endless. Add fresh or frozen strawberries to strawberry flavored gelatin or canned Mandarin oranges to orange. Lime is great with apples. Crushed pineapple adds a great touch to all of these as well as other flavors.

Choose individual serving containers of flavored or original applesauce for a tangy dessert. Substitute applesauce for part of the oil in most baked goods such as cakes or nutbreads. This little ingenuity cuts fat in the diet (not to mention calories) as well as adding more fruits.

Other minor changes include passing up all those less healthy goodies in the grocery and reaching for special treats of low-fat yogurt or one of the many snack or protein bars. Just check labels to know what you are eating and choose the healthy ones.

If losing weight is your number one wish, as it is for many, the above choices will help with that, too. Forget failures and focus on the future. Many substitutions provide painless hidden ways to cut calories and at the same time eat healthier. Filling your cupboards and refrigerator with more nutritious snacks helps. May your wish for a healthier you come true in 2012.

We don’t have to completely avoid holiday favorites, but we can make practical choices and cut back on the amount we eat. Our holiday tradition calls for fresh coconut cake. I doubt any family members will go without, but they don’t have to feel guilty. With determination we can cut back on the portion size of all high-calorie, fatty, salty, or sugar-laden goodies.

The American Institute for Cancer Research (AICR) compiled “Smart Secrets for Sensible Celebrations.” The following tips, adapted from AICR, give suggestions for what they term as “healthy indulgences.”

• Consider Plate Proportions. Cover one-third of your plate with holiday indulgences and the other two-thirds with healthier choices such as salads and vegetables prepared with limited amounts of fat, sugars, and salt.
• Select Whole Grains. These foods contain cancer-fighting phenols and saponins.
• Color with Synergy. The combined action (synergy) of nutrients in different foods makes for a healthier diet. The colors of varied vegetable and plant foods supply different phytochemicals that protect the body in many ways.
• Choose Party-plate Portions. How often do we attend parties sporting tiny plates and a table laden with a vast array of foods we salivate to try? We settle for slivers of this and a taste of that. Do the same with holiday meals. Take small amounts. Remember, one-half cup of cooked vegetables equals about one portion, and a serving of meat is about the size of a deck of cards. Indulge in small tastes of calorie-laden foods—nuts, fats, gravies, and sauces—or skip entirely if you can.
• Balance Beverages. Alcoholic beverages contain seven calories for each gram compared to four calories per gram for sugar. Consider unsweetened beverages and limit or avoid those with alcohol.

With these suggestions, you can cut calories, limit over-indulgence, and avoid feeling like the stuffed turkey.

Enjoy the holidays.

1.         Sugar in the diet can cause diabetes.

2.         Excessive weight is one of the greatest risks for developing type 2 diabetes.

3.         Total carbohydrate affects blood glucose levels (sugar in the blood) more than sugar.

4.         Those with diabetes can have desserts made with sugar if they substitute small amounts for other carbohydrate-containing foods.

5.         Carbohydrates include sugar, starch, and fiber.

If you answered the first question as false and the rest as true, congratulations. You understand the relationship of sugar in the diet and the condition of diabetes.

The idea that sugar can cause diabetes is a myth. Eating sugar has nothing to do with acquiring the disease. Regardless of the source of calories, weight (BMI over 25)  is a major factor in developing type 2 diabetes.

In past years, researchers suspected that sugar increased blood glucose levels, but the total amount of carbohydrate consumed has more effect. Those with diabetes, however, should use discretion and save sugar-sweetened foods for special occasions.

Carbohydrates are found in the following food sources.

Sugars

• Natural sugars: fruits (fructose) and milk (lactose)
• Added sugars: table, brown or powdered sugar (sucrose), molasses, honey, maple syrup and other less well-known sources

Starches or complex carbohydrates

• Starchy vegetables: sweet potatoes, white potatoes, corn, green peas, and lima beans
• Legumes: dried beans (pinto, navy, kidney) and peas (black-eyed and split)
• Grains: breads, cereal, pasta, and most cakes and pastries

Fiber may benefit health in several ways. It helps regulate digestion, provide a sense of fullness, lower cholesterol levels, and reduce possibilities of colon cancer. Adults need about 25 to 30 grams of fiber a day. Foods containing larger amounts of fiber include:

• Beans and legumes: as listed above
• Fruits and vegetables: especially those eaten with the peel or seeds (berries)
• Whole grain products: cereals, breads, and pasta
• Nuts: tree nuts and peanuts provide excellent sources of fiber, but limit the serving size because small amounts contain lots of calories.

Check labels. First, note the serving size and then the total amount of carbohydrate. Labels list each sugar, but remember, it is the total amount of carbohydrate that affects blood sugar levels most.

You don’t have to skip all desserts through the holidays. If you have diabetes, pamper your sweet-tooth without creating problems by using caution and remembering the above suggestions.

For more information see  http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/sweeteners-and-desserts.html?

]]> http://foodfromthegarden.wordpress.com/2011/11/30/does-sugar-cause-diabetes/feed/ 0 foodfromthegarden http://foodfromthegarden.wordpress.com/2011/11/15/world-diabetes-day/ http://foodfromthegarden.wordpress.com/2011/11/15/world-diabetes-day/#comments Tue, 15 Nov 2011 00:18:06 +0000 foodfromthegarden http://foodfromthegarden.wordpress.com/?p=491 ]]> November 14 is World Diabetes Day. The theme for the five-year period, 2009-2013, is “Diabetes education and prevention,” and this year’s slogan is “Act on Diabetes.Now.” Participating nations, eighty-four in 2010, will use blue lighting to reinforce the link between the color blue and diabetes.

This rampant disease isn’t limited to the United States. The World Health Organization (WHO) estimates that more than 346 million people worldwide have the disease, and WHO expects the number to increase.  Diabetes causes nearly four million deaths annually with amputations, a major complication, responsible for crippling nearly one million more. That means one person every eight seconds dies from complications of diabetes. The disease is no respecter of persons regardless of age, nationality or economic status.

Type 1 diabetes cannot be prevented, but healthy eating, weight loss, and physical activity impact the prevalence of type 2 diabetes and pre-diabetes.  Major risk factors for type 2 diabetes include:

• Family history of the disease
• Ethnic background (more common in Hispanics, African-Americans, Native Americans, and Asians)
• Sedentary lifestyle
• Excessive weight (BMI above 25)
• High blood pressure and abnormal cholesterol levels
• Increased age above 45

While we can do nothing about many of these factors, we can control those related to food, activity, and lifestyle. What are you doing to prevent or control this disease in your life and around the world?

http://archive.worlddiabetesday.org/en/news/wdd-2011-act-on-diabetes-now

http://diabetes.webmd.com/guide/risk-diabetes

Related articles

• World Diabetes Day (medicine.com.my)

Diabetes is the leading cause of kidney failure and blindness in adults. Two out of three with this malady will die from heart disease or stroke. The American Diabetes Association (ADA) estimates the annual national cost of the disease at $174 billion.

Food plays a significant role for those with diabetes as well as those with the potential to develop type 2 diabetes. Why aren’t we paying attention?

The ADA identifies ten superfoods beneficial not only to those with the disease, but also to the rest of us.

• Beans.  Take your pick from pinto, kidney, navy or black beans. All are high in fiber and provide exceptional sources of magnesium and potassium. Also, they are high in protein.
• Dark Green Leafy Vegetables.  These include spinach, kale, collards, and others. They’re low in calories and carbohydrates and packed with needed vitamins, especially vitamin A.
• Citrus Fruit.  Fruits like oranges, grapefruit, and lemons are loaded with vitamin C.
• Sweet Potatoes.  These all-time favorites, especially during holidays, are a starchy vegetable abundant in vitamin A and fiber. They make a great substitute for white potatoes because of their lower Glycemic Index.
• Berries.  Pick your favorite. All are abundant in antioxidants, vitamins, and fiber.
• Tomatoes. Most people enjoy this food in many ways from fresh slices to ubiquitous tomato sauces and salsa. They provide vitamin C, iron, vitamin E, and other nutrients.
• Fish High in Omega-3 Fatty Acids.  Salmon is the usual favorite, but mackerel, tuna, herring, and halibut are other great choices.
• Whole Grains.  Check labels carefully. Whole wheat means the product contains bran—the outer hard shell, germ—packed with most of the nutrients, and endosperm—the starchy part. Most wheat breads are made from the endosperm. Whole grains contain rich sources of B-vitamins plus
  magnesium, chromium, folate, and omega-3 fatty acids.
• Nuts.   They provide satiety value—help you feel full longer—and are great for weight management if you don’t eat too many. They contain healthy fats, magnesium, and fiber.
• Fat-free Milk Products.  Readily known for its rich sources of calcium, milk comes fortified with needed vitamin D.

This list isn’t just for those with diabetes. To eat healthier, include these super-foods in your diet for power-packed ways to help you stay healthy.

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