Posts Tagged ‘nutrition and health’

New Study Shows 5 foods combat weight gain over time

Posted on: August 3rd, 2011 by Emma Fogt 1 Comment

by Grace Dickinson and Emma Fogt

A 20 year study recently published in the New England Journal of Medicine looked at weight gain over time in 120,877 women. Certain foods were associated with avoiding weight gain over time -those being vegetables, whole grains, fruit , nuts and yogurt (NEngJMed 2011;364:2392-404).

The best way to start off the day? How about kicking off the morning with the protein from the yogurt, plus all the vitamins and nutrients from the fruit, combine with fiber-filled granola to create a complete breakfast that is sure to satisfy your taste buds. And when you whip up your own granola, like in the recipe below, you can ensure your day isn’t off to a sugar-laden start.Layer with fresh summer berries for an added fruit serving and natural sweetness.

Make the granola ahead of time so you can whip this breakfast up in a flash, leaving plenty of time for you to get started on any other patriotic dishes/activities you might have in mind.

Homemade Granola
(Makes about 7 cups)

Dry:
-3 cups oats
-1 1/3 cup wheat germ
-2/3 cup almonds, roughly chopped
-1/2 cup walnuts, roughly chopped
-1/2 cup raw pumpkin seeds
-1/4 cup raw sunflower seeds
-3/4 tsp. cinnamon
-1/8 tsp. nutmeg
-1/4 tsp. salt
-1/2 cup raisins
Liquid:
-1/3 cup safflower oil or coconut oil*, plus more for greasing
-1/2 cup maple syrup
Preheat oven 300F. In a large bowl, combine dry ingredients together, excluding the raisins. Stir in liquid ingredients, and mix until thoroughly incorporated.
Grease an extra large baking sheet. Spread oats mixture in thin layer across baking sheet. Bake 40-50 minutes, stirring every ten minutes.
Remove from oven. Stir in raisins. Let sit until cool. Store in a tightly covered jar.

Homemade Granola
(Makes about 7 cups)

Dry:
-3 cups oats
-1 1/3 cup wheat germ
-2/3 cup almonds, roughly chopped
-1/2 cup walnuts, roughly chopped
-1/2 cup raw pumpkin seeds
-1/4 cup raw sunflower seeds
-3/4 tsp. cinnamon
-1/8 tsp. nutmeg
-1/4 tsp. salt
-1/2 cup raisins

Liquid:
-1/3 cup safflower oil or coconut oil, plus more for greasing
-1/2 cup maple syrup

Preheat oven 300F. In a large bowl, combine dry ingredients together, excluding the raisins. Stir in liquid ingredients, and mix until thoroughly incorporated.

Grease an extra large baking sheet. Spread oats mixture in thin layer across baking sheet. Bake 40-50 minutes, stirring every ten minutes.

Remove from oven. Stir in raisins. Let sit until cool. Store in a tightly covered jar.

Feasting on Spring

Posted on: May 6th, 2011 by Emma Fogt No Comments

written by Grace Dickinson, Temple University
Celebrate Spring with these healthy, seasonal eats

Spring brings blooming flowers and sweet-smelling fragrances. The season embraces extended sunny hours and warm evenings predestined for spending outside. And best of all, it brings veggies. Veggies that are dying to spring up from the ground into the surrounding warm air, waiting to be picked and placed on your plate.

The arrival of warm weather means fresh vegetables are alas within reach. And when you can finally get your hands on vegetables that needn’t be shipped from across the country, you can also guarantee you’re getting a healthier product.

Purchasing local food means less time goes by from farm to fork, which allows for optimal nutrition to be maintained. For instance, a study done by Penn State showed that spinach packaged and stored at proper temperatures declines in nutrient value within seven to 10 days from harvest. Spinach you can buy at your local farmer’s markets is usually picked no more than a day prior to the market, meaning more vitamin A for you.

So celebrate this spring by checking out its seasonal veggie offerings, all of which can typically be picked up at a local farmer’s market, or maybe even a neighbor’s garden (or your own). Below are three star vegetables you can guarantee you’ll see this spring.

Asparagus

In season: Mid-April through mid-July
Choose: Bright green, firm stalks, with tightly bound heads. Avoid wrinkly stalks with soft, moist heads.
Quick cooking: Preheat oven to 400F. Toss asparagus with olive oil, salt and pepper, and any other desired seasonings, such as garlic or lemon. Roast until tender but still crisp, about 25 minutes.
Nutrition 411: About 30 calories per cup, 3 grams of fiber, 30% DV of vitamin A, 70% DV of vitamin C, 15% DV of iron, 61% DV of folate (an anti-inflammatory enhancer), 11% DV of vitamin E and an assortment of other vitamins.
Fun Fact: Asparagus causes some people’s pee to turn smelly but not everyone. Asparagus contains a sulfur compound called mercaptan. Those who carry the gene to break down mercaptan during the digestive process will smell it in their pee.

Radishes

In season: Late March through early-July
Choose: Uniformly shaped and colored radishes with firm bulbs and green, non-wilted, healthy-looking tops
Quick cooking: Thinly slice radishes and layer on top of buttered brown bread. Sprinkle with salt and pepper.
Nutrition 411: ExExceptionally low in calories with just 20 cals per cup, 30% DV of vitamin C, excellent source of potassium, and comprise a variety of B vitamins and trace minerals
Fun Fact: Radishes grow fast, and are named for the Greek translation of “fast-appearing.”

Peas

In season: May through July
Choose: Look for firm pods with a bright green color. Avoid soft, yellowish pods.
Quick cooking: Cook peas with onions, chicken or vegetable broth, salt and pepper, and a dab of butter. Puree into a delicious, creamy soup.
Nutrition 411: An excellent source of fiber, containing about 6 grams per cup. Also contain nearly 8 grams of protein, 30% DV of vitamin A, 25% DV of vitamin C, and 6% DV of iron per cup
Fun Fact: Only 5% of green peas are eaten fresh per year. The rest of harvest is frozen and canned for enjoyment when those cold weather months roll back around.

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.

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.

NUTRITION and MIGRAINES

Posted on: September 28th, 2009 by Emma Fogt No Comments

Just reading that the vice president’s wife Jill Biden has suffered from migraines for years brings to light that 12% of the adult population in the U.S. suffers from migraines. More women than men experience migraines especially when going through hormonal changes, have lack of food or sleep, are fatigued or stressed.

Low levels of estrogen and or serotonin can contribute to migraines as well as foods and food additives.
Nutrition and food can play a role in triggering migraines. There may be a category of food which contains an allergen, a biogenic amine or substance that triggers a migraine. Here are a few:

Allergens:
Some common food allergies may cause migraines: Eggs, milk, wheat, legumes,pork.

Phenylethylalanine, Tyramine and Histamine:
Some foods containing biogenic amines can cause migraines. Examples are foods containing phenylethylalanine such as aged cheese, red wine and chocolate. Tyramine which may also trigger migraines is in agesd cheese, processed or fermented sausages, sour cream, red wine, pickled herring, smoked fish, sauerkraut, vinegar, avocado and chicken liver. Histamine, another biogenic amine is found in shellfish, fermented cheeses, fermented soy products, soy sauce, wine and beer, tomato, spinach, egg white, strawberries, chocolate and sauerkraut.

Nitrites:
Nitrites are found in most salami, bologna, ham, bacon, pepperoni, some lunch meats and some wieners , smoked fish and aged cheeses and can trigger migraines.

Methylxanthines:
Found in coffee, tea and cola drinks can trigger migraines.

Other possible migraine triggers:
monosodium glutamate (MSG) or the artificial sweetener aspartame.

What to do:
1. Record what you have eaten over 24 hours when you experience a migraine- see if one of these foods or food groups explains the onset.
2. Get fish oil for EPA and DHA: Recommended daily intake of omega-3 fatty acids (healthy adults) : http://www.mayoclinic.com/health/fish-oil/NS_patient-fishoil/DSECTION=dosing.
3. Drink 6-8 cups water/day
4. Eat regular meals to fuel.