Archive for the ‘General Nutrition’ Category

It’s Your Call with Lynn Doyle: Behind the Scene’s of a Women’s Health Segment

Posted on: March 17th, 2011 by Emma Fogt No Comments

Lynn Doyle: It's Your Call

“It’s Your Call with Lynn Doyle” www.lynndoyle.net on CN8 is honoring National Women’s History Month with a compelling series focused on the important issues facing women today, including gender equality and empowerment.
Dr. Anjali Ray, MD from Cooper Medical Center and I were invited to be guests on the It’s Your Call with Lynn Doyle today for Focus on Women: Women’s Health.
What did it take to prepare for this 30 minute interview with a fast paced and lively discussion on women’s medical issues and nutrition advice ?

I was contacted by the producer Janet, who asked me to list top 10 nutrition issues for women. We both realized this list was too long and edited down to 5 nutrition issues: Weight control, calcium and bone health, healthy fats and omega 3s, portion control and getting enough fruits and veggies. This morning I went over the subjects of discussion and facts I had accrued while on the gym treadmill and committed them to memorization.
I then went to get my nails done and to Trader Joe’s to pick up visual props for the show…walnuts, ground flax seed, avocados, olive oil, fruits, veggies and calcium supplements. I also grabbed a bright blue t-shirt from the Gap.
From there, I was suddenly sitting in a chair getting my hair cut and dried, and then back home to throw prepped fruits and veggies into the car, and put on the suit.
Driving down Route 76 to 95 at 3pm… I thought “Where did this day go?”
At the studio armed with grocery bags and a smile I was shuffled into the Green Room- Dr. Ray was there with her husband and so was Janet. Janet and I set up the food props in the studio and before you know it Dr. Ray and I are sitting at a desk with the dynamic Lynn Doyle. Lights, Camera and ACTION!
I hope you will be able to watch this fun segment on
“FOCUS ON WOMEN: WOMEN’S HEALTH” airing on the following dates & times.
Sunday, March 27, 2011 8:30 p.m. EST/ The Comcast Network:
Monday, March 28, 2011 5:30 p.m. EST/ The Comcast Network:
Monday, March 28, 2011 9 p.m. EST/ Retirement Living TV.

Eating the Colors of the Rainbow

Posted on: March 10th, 2011 by Emma Fogt No Comments

Rainbow of fruits

Rainbow of fruit

Written by: Grace Dickinson, Student and Blogger at Temple University.
In honor of National Nutrition Month, below are a few tips on how to include a healthful array of colors into your diet

March marks a whole month celebrated to health and nutrition, so happy NATIONAL NUTRITION MONTH everyone! This year’s theme, as chosen by the American Dietetic Association, is “Eat Right with Color,” dedicated to reminding eaters to include a colorful variety of foods on their plates each day. Let’s take a moment to break this down, showing you how you can include a rainbow of color and nutrition into your diet.

Rainbow of veggies

Rainbow of veggies

The Reds

Tomatoes, strawberries, and many of those other rosy red fruits and veggies get their color by a natural plant pigments known as “lycopene” or “anthocyanins.” Lycopene and anthocyanins both act as powerful antioxidants, which may help reduce the risk of several types of cancer.

Here are a few delicious (and colorful) reds you might want to include on your plate:
-Beets
-Red cabbage
-Cherries
-Pink grapefruit
-Red grapes
-Red peppers
-Pomegranates
-Raspberries
-Strawberries
-Tomatoes
-Watermelon

The Yellows/Oranges
Many of the fruits and veggies in this category are filled with something known as beta-carotene, a component that gets converted into vitamin A in the body. Vitamin A is essential for promoting healthy eyes, and a wide range of studies have also shown beta-carotene to reduce the risk of many types of cancer. While the citrus fruits in this category, like oranges, aren’t a good source of vitamin A, they are excellent sources of vitamin C and other immune boosting vitamins.

-Cantaloupe
-Carrots
-Grapefruit
-Oranges
-Papayas
-Peaches
-Pineapple
-Pumpkin
-Squash
-Sweet corn
-Sweet potatoes

The Greens

Dark, leafy greens like spinach and kale are filled with vitamins and antioxidants. Other green veggies, such as broccoli and cabbage, contain “indoles,” a chemical component which has shown to be a preventative agent against breast cancer. Lutein, another chemical component found in many green veggies, has been shown to promote eye health. Bust out your inner Popeye and try some of these green fruits and veggies:

-Artichokes
-Asparagus
-Avocados
-Collards
-Green beans
-Broccoli
-Brussels sprouts
-Honeydew melon
-Kale
-Kiwi
-Lettuce
-Spinach
-Zucchini

The Blues/Purples

The illustrious item in this category is the blueberry, filled with powerful antioxidants that have helped raise this delicious berry to its star status. Blueberries have been linked to everything from reducing the risk of cancer to improving memory function. But there are many other blue/purple fruits and veggies that are also worthy of adding to your diet. The Blues/Purples contain nutrients like lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, and quercetin, serving a wide variety of functions in the body. Give some of these beauties a try:

-Blackberries
-Blueberries
-Eggplant
-Figs
-Plums
-Prunes
-Purple grapes
-Raisins

The Whites

Despite their lack of color, many of the Whites are filled with essential vitamins and nutrients. Take for instance bananas, America’s most beloved powerhouses of potassium, an electrolyte essential for proper bodily functions. There are also items like garlic, which contain health-promoting chemicals such as allicin, shown to help lower cholesterol, blood pressure and the risk of heart disease. So don’t pass over these tasty foods. White’s a healthy color too!

-Bananas
-Cauliflower
-Garlic
-Ginger
-Mushrooms
-Onions
-Parsnips
-Potatoes
-Turnips

When Cooking for the Family use Heart Healthy Fats

Posted on: January 15th, 2011 by Emma Fogt No Comments

New data shows that it may not be the amount of fat that we eat in the diet which is a concern but the types of fats. Take for example the Mediterranean Diet- a diet with plenty of fat. The fats however in the Mediterranean diet are rich in good fats or heart healthy fats. For simplicity sake- we can describe fats as healthy and unhealthy.  Both healthy and unhealthy fats make up total fat. Unhealthy fats are labeled saturated and trans fats on the Nutrition Facts Labels and healthy fats are labeled polyunsaturated and monounsaturated fats.

Total Fat= Saturated fat + Trans Fat + Polyunsaturated Fat  + Monounsaturated Fat.

Surprisingly we have all heard that olive oil is heart healthy: high in monounsaturated fats a good fat. Olive oil alos conatins about 1% of polyunsaturated fat as well as 15% saturate fat. Olive oil does contain the most amount of mono unsaturated fats or heart healthy fat. But did you know that canola oil, safflower oil and sunflower oil are also high in the “good” fats? Take for example canola oil, which contains 61% mono unsaturated fat and 11% polyunsaturated fat- both good fats for a total of 72% (61 +11) heart healthy fats.

TABLE 1:

The bottom line is when choosing fats for cooking and for salad dressings- think heart healthy fats: Olive Oil, Canola Oil, Safflower Oil, Sunflower, Corn Oil, Soybean Oil and Peanut Oil.

Make Your 2011 Resolutions S.M.A.R.T. Goals

Posted on: December 31st, 2010 by Emma Fogt 1 Comment

It’s New Year’s Eve today. At midnight the clock strikes 2011. This new year signifies the the turning over of a new leaf.Today is the day when New Year resolutions are made and when motivation to make change is high.  Why not make this year a healthy year for you and your family? A “healthy  makeover” does not mean you need to overhaul your life overnight.

If you expect to run a marathon, lose 25 pounds and quit smoking tomorrow then that is not  just overwhelming, it’s unrealistic . A healthy makeover means taking small steps towards a larger goal over time. What is the best way to approach goals?  In the 90′s (yes : the dinosaur era and can you believe 0ver 20 year ago!)  I remember giving a talk to patients on S.M.A.R.T goals.  These goals are : small , measurable, attainable,realistic and tangible. Let’s break it down for example.

“I need to lose weight.” or “I will exercise every day.”, or “I want to quit smoking” are large goals.

Small: Think about a goal in parts- break it down into small pieces. “I woud like to lose a certain amount of weight this month.”

Measurable: “I would like to lose 1-2 pounds this week – that’s 4-8 pounds over the month.”

Attainable: ” I need to decrease my usual intake by 500 calories each day- I would like to replace the usual cookies after dinner with fruit 3 times  this week.”

Realistic:” I don’t like fruit alone- it’s boring especially bananas and oranges but I  like grapes, berries and apples.”

Tangible: “Maybe I can have a yogurt parfait with fruit one night then grapes and a low fat cheese stick another night and strawberries and 1/2C low fat frozen yogurt on another night.”

I suggest writing down 3 healthy goals this January 2011 Then break them down into SMART Goals!

MY  HEALTHY GOALS FOR 2011:

1. Healthfully Blog 3x/week to Support, Network and Creatively Inspire Clients to “create a lifetime of healthy eating”

2. Continue to Exercise 4x/week.  Gym: 2x weights and cardio and 1x yoga. Tennis 1x/week

3. Creatively Cook Healthy meals and catalogue recipes on website for family, friends and you!

Facebook Your SMART Goals!

Cooking Healthy Meals for Many!

Fat or Fiction : Seven healthy tips

Posted on: February 6th, 2010 by Emma Fogt No Comments

Fats are confusing. How much fat in the diet is too much? How much is too little? What kinds of fats are heart healthy?

Most of us know fat contains twice the calories as protein and carbohydrates whether it is saturated butter or bacon fat or heart healthy oils and avocado fat. But fat in the diet provides flavor and satiety. It is important for healthy skins, nails and hair, helps cushion vital organs and dietary fats help maintain body temperature and cell integrity.
Without counting fat grams or worrying about getting the American Heart Association and American Dietetic Association recommended “30% total fat” in the diet, I encourage my clients to eat lean and to eat low fat as often as possible using these simple 7 tips:

1. Look for low fat foods- those containing less than 3 grams/fat per serving on the Food Facts Labels.

2. Keep Saturated Fat levels less than 1/3 that of Total Fat. For Example: If Total Fat on a Foods Facts Label is 9 gm, Saturated Fat should be less than 3 gms/serving and consume foods with zero trans fat.

3. Non fat processed foods may contain more sugar versus low fat foods. specifically nonfat cookies or nonfat yogurts. I encourage consumption of low fat foods for taste and satiety over many non fat versions

4. Cook and prepare foods with heart healthy fats such as safflower oil, canola oil and olive oil.

5. Fats in the form of heart healthy monounsaturated fat help raise levels of protective HDL cholesterol. Some of the foods that are a good source for monounsaturated fat are the almond, walnuts and the avocado.

6. Stick to lean meats: chicken, turkey, lean cuts of beef: “loin” and “round” cuts, pork and plenty of fish and sea food.

7. Keep added fats to a minimum such as salad dressings, sauces and spreads. Try spray dressings or order dressings on the side when eating out. Choose or make dressings with heart healthy oils.