Elizabeth's Corner

Healthy Easter Dessert

2009-04-01T12:01:00.002-05:00

This healthy recipe comes from eatingwell.com:

Lemon Verbena Cheesecake

Makes 16 servings

Ingredients

Crust
20 vanilla wafers (see Ingredient note)
1 tablespoon canola oil

Filling
16 ounces 1% cottage cheese (2 cups)
8 ounces reduced-fat cream cheese (Neufchatel), cut into pieces
1 cup sugar
2 tablespoons cornstarch
2 teaspoons fresh lemon juice
1 ½ teaspoons vanilla extract
Pinch of salt
3 large eggs, lightly beaten
2 tablespoons finely chopped fresh lemon verbena or lemon balm (see Tip)

Topping
2 quarts fresh strawberries
2 tablespoons sugar
Lemon verbena or lemon balm sprigs for garnish

Instructions

1. Preheat oven to 325°F. Coat a 9-inch springform pan with cooking spray. Wrap the outside of the pan with a double thickness of foil. Put a kettle of water on to boil for the water bath.
2. To prepare crust: Pulse vanilla wafers in a food processor into fine crumbs. Add oil and pulse to blend. Press the crumb mixture evenly into the bottom of the prepared pan. (Rinse and dry the workbowl.)
3. To prepare filling: Process cottage cheese in the food processor until very smooth and silky, stopping to scrape down the sides once or twice. Add cream cheese and process until smooth. Add sugar, cornstarch, lemon juice, vanilla and salt; process until well blended. Add eggs and pulse several times just until mixed in. Sprinkle in lemon verbena (or lemon balm); mix with a rubber spatula. (Do not process.) Scrape the filling into the crust.
4. Place the cheesecake in a shallow roasting pan and pour in enough boiling water to come 1 inch up the outside of the springform pan. Bake until the edges are set but the center quivers slightly, 50 to 55 minutes. Turn off the oven. Let the cheesecake cool in the oven, with the door ajar, for 1 hour.
5. Remove foil from pan. Cover cheesecake with plastic wrap and refrigerate until chilled, at least 2 hours.
6. To prepare topping: About 1/2 hour before serving, rinse strawberries. Set aside 3 whole berries for garnish; hull remaining berries and slice into a bowl. Sprinkle with 2 tablespoons sugar and toss to coat. Let stand until strawberries are juicy, 20 to 30 minutes.
7. To serve, place cheesecake on a platter and run a knife around the inside of the pan; remove pan sides. Make 3 lengthwise cuts in each whole berry; press lightly and arrange fanned berries in the center of the cheesecake. Garnish with a sprig of lemon verbena (or lemon balm). Top each serving with strawberries and juice and garnish with another sprig of verbena (or lemon balm).

Tips

Cover and refrigerate for up to 2 days.

Ingredient note: To avoid trans-fatty acids, look for brands that do not contain partially hydrogenated canola oil, such as Mi-Del Vanilla Snaps (found in natural-foods stores and large supermarkets).

Tip: If you cannot find lemon verbena or lemon balm, use 1 tablespoon freshly grated lemon zest instead.

Nutrition Information

Per serving: 188 calories; 6 g fat (3 g sat, 1 g mono); 51 mg cholesterol; 27 g carbohydrate; 7 g protein; 2 g fiber; 225 mg sodium.

Acai

2009-04-01T11:53:00.002-05:00

Acai is showing up in everything from to yogurt to juice, but what is it and why is is good for us?

Acai is a Brazilian berry that that has disease-fighting atioxidants, and in fact it has one of the highest levels of these compounds of any food. A recent study found that people who consumed Acai had TRIPLED their blood levels of antioxidants. You can buy acai in juice or powdered form.

Agave Nectar

2009-04-01T11:37:00.002-05:00

I have been asked recently about agave nectar. What is it and is it better than sugar?

Agave nectar is made from the blue agave plant, which is a desert shrub. It is a liquid sweetener that is only slighly lower in calories than sugar, but because it falls lower on the glycemic index, it is absorbed more slowly and won't cause spikes in blood sugar. It is sweeter than table sugar, so you would only use about half the amout called for in a recipe. And because agave necter has a lower burning point, you will want to make sure that you reduce the oven temperature by about 25 degrees.

Eating the Right Kind of Cereal

2009-04-01T10:55:00.002-05:00

By eating the right types of breakfast foods you can cut your risk of certain diseases. Here are some helpful tips:

1. Get in more fiber: new studies are showing that for every 10 grams of fiber you eat daily, you have a 17% less chance of dying from coronary heart disease.

2. Pack in more B6: muscle mass is usually lost when dieting, which makes it harder to stay slim due to a subsequent drop in metabolism. But studies suggest that you can preserve and prevent muscle loss by eating cereals fortified with B6.

3. Eat oatmeal: Oatmeal is low on the glycemic index, which according to some studies, may cut your risk of age-related macular degeneration.

Time Your Carbohydrates

2009-02-04T14:44:00.005-05:00

New research suggests that eating high quality carbs such as fruits, vegetables, and whole grains increases your metabolism, whereas limiting good carbohydrates slows down your metabolism.Your first meal of the day should include your biggest carbohydrate intake. Opt for water-releasing carbs later in the day, such as broccoli, tomatoes, asparagus, and green leafy salads.

Healthy Biscotti Recipe

2009-01-12T13:42:00.003-05:00

If you are looking for a healthy treat AND one that tastes good, try this recipe from BodyTrends.com:

Ingredients:

3/4 C whole raw almonds

2 C all-purpose flour

2/3 C sugar

1 tsp baking soda

3/4 C egg substitute

1 tsp vanilla

1/4 C almond extract or almond liqueur (such as Amaretto)*

zest of 1 small orange - optional

Directions:

Put almonds in a shallow pan. Toast at 350° F for 10 minutes. Cool. Chop coarsely.

Mix flour, sugar, baking soda, salt and nuts in a large mixing bowl.

In a separate bowl, beat egg substitute, vanilla, almond extract and zest about 1 minute.
Add to flour mixture.

Cut dough in half. On a greased and floured baking sheet, pat dough into two logs, 1/2" thick x 1-1/2" wide and 12" long.

Place logs 2" apart. Bake in a preheated 300° F oven for 50 minutes or until golden brown.

Cool on a wire rack for 5 minutes. With a serrated knife, cut loaves at 45 degree angle, 1/2" thick (16-10 pieces). Lay slices flat on a baking sheet. Cook at 275F for 20-25 minutes, turning once. Store in an airtight container.

Per Cookie:

Calories: 110

Fat: 7 G

Chol: 3 mg

Fiber: 6 G

*Alcohol cooks off during baking.

How to Save Big at the Gym

2009-01-12T13:31:00.005-05:00

Rocco Greco of Altheus Health and Sport in Rye, NY has these tips:

1. Sign up at the end of the month- sales reps are more willing to negotiate the last 3 or 4 days of the month to reach their sales goals.

2. Bring a friend- tell the rep you will both join if the fees are waived or reduced.

3. Shop around - let the rep know that you are doing this. This may entice him to cut or drop the enrollment fee.

4. Offer to pay upfront for an entire year in exchange for a month or two.

5. Press for perks - such as guest passes or free personal training sessions.

6. Be willing to walk away if the rep won't budge. There is always wiggle room and you will probably get a call back at the end of the month asking you to come back- enrollement fee-free.

Healthier Holiday Parties

2008-12-06T12:05:00.001-05:00

Healthful eating is truly a matter of balance. Pick a balance involving higher calorie favorites and lower calorie choices. Balance larger portions of special treats with smaller portions of other favorites. If you plan first it can be easy to take pleasure in healthful eating.

• When at a party, start by inspecting the food table and deciding which items you really want to eat and in what portions. Raw vegetables and fresh fruit offer fiber and are excellent fillers. If you enjoy dip, take just enough to "dip". Boiled shrimp and/or crab are great choices when topped with a bit of lemon or cocktail sauce. Once you have a full plate, leave the food table then eat in another area.

• Second, holiday parties are about visiting, so spend some time between plates of food talking with old and new acquaintances. Talking will help facilitate digestion and pace your rate of eating.

A Healthier Pumkpin Pie

2008-12-06T11:35:00.003-05:00

1 cup ginger snaps
16 oz canned pumpkin
1/2 cup egg whites (about 4)
1/2 cup sugar
2 tsp pumplin pie spice (cloves, cinnamon, ginger)
12 oz evaporated skim milk

Directions:

Preheat the oven to 350 degrees F. Grind the cookies in a food processor. Lightly spray a 9" glass pie pan with vegetable cooking spray. Pat the cookie crumbs into the pan evenly. Mix the rest of the ingredients in a medium-sized mixing bowl. Pour into the crust and bake until toothpick inserted in center comes out clean (approximately 45 minutes). Put in the refrigerator and allow to cool before slicing.

Serves 8. Each slice contains: 165 calories, 1.5 g fat, .5 g saturated fat, 1.5 mg cholesterol, 170 mg sodium, 32 g carbohydrates, 2 g fiber, 6 g protein.

Diabetic Exchange: 2 bread

**This pumpkin pie saves 151 calories and 12 grams of fat per slice from the classic version and it tastes the same!

Keys To Maintaining a Successful Exercise Program

2008-11-06T12:00:00.001-05:00

• Don't make excuses. Some people make excuses and others make things happen. You will always make time for those things that are most significant to you.

• Choose an activity you think is fun. Exercise should be enjoyable!

• Have a plan. When you fail to plan, you plan to fail. Write out precise and measurable goals. Preferably, exercise the same time each day and write it in your agenda as you do all other important priorities.

• Most people drop out of an exercise program in the first six weeks. What takes longer than six weeks to achieve? RESULTS! Most people quit before realizing the true benefits of exercise. Don't be an exercise dropout!

• Start exercising now! Most people have good intentions; they just never get around to doing anything about them.

• Commit to 21 days straight in the beginning. It takes 21 days to form a habit and exercising every day for 21 days will help establish exercise as an important priority in your schedule.

• Be consistent. If your goal is to exercise three days per week - do it without fail. If you have to skip a day, immediately re-schedule your session during an off day.

• Those who consistently exercise for one year will almost certainly continue exercise for the rest of their lives.

• Make exercise a lifetime obligation. There are a multitude of benefits to be gained from consistent exercise, but erratic exercise has little value.

• Bodily changes happen over time and are never immediate. Give your exercise program time for results to occur. Have a long-term outlook and don't get discouraged if you do not see results when you think you should see them. While you will see an immediate increase in energy and feel better, weight loss and body fat changes will take months of consistent effort to see major changes.

Tips on Food Buying

2008-10-21T07:42:00.004-05:00

It is important to crate a healthful environment, especially at home, because you will eat what is available . This is a very simple principle, but one that is very important and often overlooked.

1. Always make a shopping list and stick to it

2. Plan weekly menus

3. Avoid calorie-dense snack items such as chips and cookies

4. Buy canned soups, vegetable sticks, and fruits to eat as snacks with little preparation

5. Buy foods that can help you stick to your plan

6. Avoid candy and cookie grocery aisles - shopping the perimeter of the grocery store instead of in the aisles is a good practice since lean meats, fruits, and vegetables can be found there.

7 Never shop while hungry

Cooking Meats

2008-08-04T16:10:00.002-05:00

When you overcook meat, the protein in it becomes solid, dry, and dense. If you undercook meat, you run the risk of food poisoning.

The US Department of Agriculture suggests the following temperatures because the food will be safely cooked AND still have flavor at these temperatures:

Fresh ground beef, veal, lamb, pork: 160°F (71°C)
Beef, veal, lamb roasts, steaks, chops: medium rare: 145°F (63°C)
Beef, veal, lamb roasts, steaks, chops: medium: 160°F (71°C)
Beef, veal, lamb roasts, steaks, chops: well done: 170°F (77°C)
Fresh pork roasts, steaks, chops: medium: 160°F )(71°C)
Fresh pork roasts, steaks, chops: well done: 170°F (77°C)
Ham: cooked before eating: 160°F (71°C)
Ham: fully cooked, to reheat: 140°F (60°C)
Ground chicken/turkey: 165° F (74°C)
Whole chicken/turkey: 180° F (82°C)
Poultry breasts, roasts: 170° F (77°C)

Cereal Bars

2008-07-18T17:13:00.003-05:00

Cereal bars might sound like a better choice than chocolate, but check the ingredients and you’ll often find more than just cereal, oats, dried fruit, and nuts.

While it may be true that they are typically lower in fat than most chocolate bars (unless they’re packed with seeds and/or nuts), they usually contain just as much sugar, which might appear in the ingredients list as glucose syrup, fructose, rice syrup, raw cane sugar, honey, maltodextrin, or a combination of these.

You would be better off choosing fresh fruit if you are looking for something sweet. At the very least, check out the nutrition information before spending your calories on a cereal bar.

Fiber

2007-05-25T09:34:00.000-05:00

Dietary fiber generally refers to parts of fruits, vegetables, nuts, grains and legumes that cannot be digested by humans. There are two types of fiber: soluble and insoluble.

Soluble: Makes us feel full, helps with digestion, maintains lower blood sugar levels, dissolves in water, and is mainly found in fruits, legumes and oats.

Insoluble: Adds bulk to the diet, helps maintain intestinal health, may help in some cancers, does not dissolve in water and is mainly found in vegetables and the bran layer of grains.

Women should get approximately 25 grams of fiber/day, whereas men should get approximately 38 grams of fiber/day.

A high fiber diet may increase your the need for calcium, zinc, magnesium, phosphorus, selenium, copper, and iron. A low fiber diet may lead to constipation.

Here is the fiber content of select high fiber foods:

Bananas, 3 grams - medium 8" long
• Beans, 6-10 grams - baked beans, black beans, great northern beans, kidney beans, garbanzos, pinto beans, white beans
• Berries, 4-5 grams - blackberries, raspberries
• Bran Cereals, 5-10 grams - All-Bran, Bran Buds, 100% Bran, Raisin Bran
• Bread, 4-7 grams - 2 slices whole wheat, pumpernickel, seven-grain
• Broccoli, 4-5 grams
• Brussels Sprouts, 2 grams
• Carrots, 3-4 grams
• Dried Figs, 10 grams - 3 figs
• Fruit, 4 grams - medium apple, medium pear
• Green Beans, 2 grams - broad beans, pole beans, snap bean
• Greens, 4-6 grams - beet greens, collards, kale, spinach, turnip greens
• Lentils, 6 grams
• Lima Beans - 4-6 grams
• Peas, 7-9 grams - black-eyed peas, green peas
• Potatoes, 4-5 grams - medium baked Idaho or sweet potato
• Sweet Corn, 5 grams

Article Source: http://EzineArticles.com/?expert=Olinda_Rola

Waist/Hip Ratio

2007-05-23T12:59:00.000-05:00

Waist/Hip ratio differentiates between android and gynoid obesity.

Android obesity is defined as carrying most of one's fat in the abdoman or being "apple-shaped". It is associated with increased risk of coronary artery disease, hypertension, visceral obesity, glucose intolerance, and insulin resistance. Waist to hip ratio is increased as fat increases in the abdominal regions.

Gynoid obesity is defined as carrying fat in the lower part of the body such as hips and thighs, also called being "pear-shaped". It is not associated with increased heart risk. Waist to hip ratio is not increased as fat increases in femoral-gluteal regions.

To measure: measure around the smallest part of your waist and the largest part of your hips. Divide your waist measurement by your hip measurement. This will give you your ratio.

A waist/hip ratio of 0.8 or greater in women and a 1.0 or greater in men is indicative of android obesity and an increased risk for obesity-related diseases.

Exercise Physiology and Nutrition

2007-05-21T11:57:00.000-05:00

At rest and during normal activities, fats provide 80-90% of the energy source; carbohydrates provide 5-18%; and protein provides 2-5%.

During low to moderate intensity aerobic activity (long duration, steady speed, also known as endurance exercise), fat is a significant energy source.

Exercise above 60-65% of maximal oxygen uptake, carbohydrate is needed as a fuel source.

During prolonged exercise, there is a reliance on carbohydrate to provide pyruvate for continued fat oxidation.

Muscle glycogen (the storage form of carbohydrate in the muscle) is depleted in 2-3 hours of continuous exercise at 60-80% of oxygen uptake.

Dietary Guidelines for Americans

2007-05-18T13:00:00.000-05:00

The Dietary Guidelines for Americans were written by the USDA and HHS, and were designed to prevent chronic diseases. The components are:

1. Adequate nutrients within calorie needs: Limit intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol. Balance eating pattern using USDA's Food Guide Pyramid.

2. Weight Management: Balance calories consumed with calories expended. To prevent gradual weight gain over time, make small decreases in intake and increase physical activity.

3. Physical activity: To reduce risk of chronic disease, at least 30 minutes of moderate intensity physical activity on most days. To manage body weight, engage in 60 minutes of moderate to vigorous activity on most days, while not exceeding caloric intake needs.

4. Consume/Choose: 2 cups fruit; 2 1/2 cups vegetables; 3 oz or more whole grains, 3 cups fat-free or low fat milk products; <10% of calories from saturated fats; <300 mg cholesterol; 20-35% calories as fat; <2300 mg sodium.

5. Food safety: Cook foods to safe temperatures. Chill perishable food promptly. Clean hands, food contact surfaces, fruits and vegetables. Do not wash or rinse meat and poultry. Separate raw, cooked, and ready-to-cook foods.

Vegetarian Diets

2007-05-16T14:14:00.000-05:00

The advantage of a vegetarian diet is that it tends to be low in fat and high in fiber. The disadvantage is that is can be low in iron, vitamin D, zinc, vitamin B2, and vitamin B12.

The ovolactovegetarian diet allows for dairy products and eggs. It provides 80% of your need for zinc, but it is low in iron.

The vegan diet contains no animal protein ( meat, fish, eggs, poultry, dairy) and lacks vitamin B12.

When following any one of these diets, you need to consume complementary proteins to obtain complete proteins over the course of a day. An example of this would be beans and rice. A complete protein is a protein that has all the essential amino acids in amounts required for human use. Soy protein is considered equivilent in quality to animal protein.

Also, make sure to take a multivitamin daily to supplement your diet.

Trans Fats

2007-05-14T11:24:00.000-05:00

Trans fats are a type of unsaturated fat that are neither required nor beneficial for health. Eating trans fats increases your risk for coronary heart disease, therefore you should consume as little as possible. The good news is that many companies are voluntarily removing trans fats from their products or coming out with trans-free product lines.

Trans fats are naturally found in small amounts in dairy and meat prducts. However, most of the trans fats that we consume today are made industrially as a side effect of partially hydrogenating plant oils. By adding hydrogen to unsaturated oils, products have a longer shelf life and decreased refrigeration requirements.

Major food sources of trans fats:

40% from pies, cakes, cookies, breads, crackers

21% from animal products

17% from margerine

8% from fried potatoes

5% from potato chips, corn chips, popcorn

4% from household shortening

3% from salad dressing

1% from breakfast cereal

1% from candy

Data based on FDA’s economic analysis for the final trans fatty acid labeling rule, "Trans Fatty Acids in Nutrition Labeling, Nutrient Content Claims, and Health Claims" (July 11, 2003)

What is Diabetes?

2007-05-11T10:23:00.000-05:00

We all need some sugar is our blood because sugar is needed for energy. But too much blood sugar could mean you have diabetes. Normally, your body breaks down food into sugar and sends it into your bloodstream. Next, your pancreas makes a hormone called insulin. Insulin keeps blood sugar in normal range by taking the sugar from your blood and putting it into your cells to be used for energy. For people with diabetes, they either don't make enough insulin or it doesn't work well.

The long-term effects of high blood sugar include: heart, eye, kidney, blood vessel, and nerve damage. These can cause serious health problems and death. Therefore, people with diabetes need to make sure that their blood sugar levels are as close to the normal range as possibe.

Fat-Free & Sugar-Free Foods

2007-05-09T12:04:00.000-05:00

You still need to watch the portion size of fat-free and sugar-free foods. Fat-free foods still have calories, usually as many as their full-fat versions. The same is true for sugar-free foods, and these calories count just as much.

Will Eating Fat Make You Fat?

2007-05-07T12:00:00.001-05:00

Eating too much fat will not make you fat, per se. Eating or drinking too many CALORIES makes you fat. But it is still smart to limit the fat you eat. Fat has more than TWICE as many calories as protein or carbohydrates. Everyone should limit trans and saturated fat which can raise your cholesterol.

Calculating your Basal Metabolic Rate

2007-05-04T12:55:00.000-05:00

Your Basal Metabolic Rate (BMR) is the minimum number of calories your body needs to function. This does not take into account any activity.

The Harris-Benedict Equation:

Males: 66 + (13.7 x W) + (5 x H) - (6.8 x A)

Females: 655 + (9.6 x W) + (1.7 x H) - (4.7 x A)

where:

W = actual weight in kg (weight in lb/2.2 lb/ kg)

H = height in cm (height in inches x 2.54 cm/in)

A = age in years

Olive Oil Salad Dressing

2007-04-30T09:54:00.000-05:00

Olive oil is being widely recognized as a health food because it is a fat that is good for you! It helps to reduce your LDL cholesterol or the "bad" cholesterol. You can add it to your diet by using it as a dressing in pasta, rice or garden salads.

2 Tablespoons wine vinegar
2 Tablespoons honey mustard
6 Tablespoons of olive oil

Mix wine vinegar and mustard with a wire whisk. Gradually whisk in olive oil until thick and creamy.

Why Exercise?

2007-04-27T13:46:00.001-05:00

1. Benefits include lower cholesterol and blood pressure, healthy muscles and joints and less body fat.

2. Exercise is good for mental health. You'll feel better about yourself and have a more positive attitude about life.

3. You have to exercise to lose weight - diet alone will not do it.

Caloric Balance

2007-04-26T15:28:00.000-05:00

To maintain, lose, or gain weight, it's all about calorie balance. That means that if you consume more calories than your body uses, they will be stored as fat. One pound of body fat is equal to 3,500 calories. Losing one pound requires a deficit of 3,500 calories. For example, eating 500 fewer calories per day and burning 500 calories at the gym per day (for a total of a 1000 calorie per day deficit) would result in a 2 pound weight loss per week.

Snacks

2007-04-24T13:31:00.000-05:00

It's OK to incorporate your favorite foods, just do so in moderation. Divide large packages into smaller portions or choose foods in pre-proportioned single-serving packages. Look for snacks such as fruit cups, crackers, fat-free yogurt, reduced fat cookies or cheese that have about 100-150 calories per package.

Water

2007-04-20T09:02:00.000-05:00

To keep your body flowing smoothly, you must stay hydrated. By the time you feel thirsty, you already are partially dehydrated. The key is to drink water long before you feel thirsty. Adults need at least eight 8-ounce glasses each day.

Portion Sizes

2007-04-18T14:24:00.000-05:00

Judging serving sizes is a learned skill. For a quick estimate of portion sizes, here are some helpful tips:

Meat, Fish, Poultry: serving size is 2-3 ounces and is about the size of a deck of cards.

Pasta, rice: serving size is 1/2 cup and is about the size of a small computer mouse or the size of your fist.

Cooked vegetables: serving size is 1/2 cup and is also about the size of a small computer mouse.

Fruit: serving size is 1/2 cup and is about the size of a medium orange, apple, or pear.

Cheese: serving size is 1 1/2 ounces hard cheese and is about the size of a C battery or your thumb.

Stress Management and Diet

2007-04-16T10:40:00.000-05:00

1. Limit your caffeine and sugar intake.

2. Maintain a healthy diet with fruits, vegetables, whole grains, beans, and lean meats.

3. Research which vitamin and mineral supplements are best for you.

Tips for Eating Heart Smart

2007-04-12T15:06:00.000-05:00

Eating the right foods can drastically reduce your risk for high blood pressure, not to mention contribute to your overall health and well-being. The following are some quick tips that will help you get your diet, and your body, in shape:

1. Avoid eating fast food as much as possible.

2. Reduce the consumption of red meat by eating more fish, skinless chicken and turkey.

3. Avoid hidden fats - for example: cook with non-stick vegetable oil cooking spray instead of regular oils.

4. Buy lean cuts of meats and/or trim excess fat off before cooking.

5. Be a diligent shopper - check the labels on all your purchases.

6. Steam, bake, broil, or grill foods instead of frying them.

7. Eat more fruit, vegetables, and carbohydrates.

8. Watch your fat intake - be sure that you are conscious of what foods you're eating and when. Keep a food diary if you need to.

Diet Plans

2007-04-10T14:39:00.000-05:00

1. When choosing a diet plan, take into account your activity level, medical history, and eating habits.

2. Check with your physician before starting any diet plan.

3. Exercise regularly. If you do not, you will lose muscle as well as fat and your metabolism will slow down. This will make it harder for you to lose weight.

Soy

2007-04-04T15:22:00.001-05:00

If there was ever a food that has been linked with health, it has to be soy. From curing hot flashes and memory loss to reducing heart disease and osteoporosis, soy is the miracle food of the moment. Research does suggest that foods that contain isoflavones (check the label), as part of a healthy diet, may help protect against heart disease, but unfortunately research on the other benefits is still inconclusive.

Are Avocadoes Bad For You?

2007-04-02T15:08:00.000-05:00

Avocadoes are definitely high in fat, but it the healthy type of fat - monounsaturated. Scientists believe that monounsaturated fat may play an important role in helping decrease the risk of heart disease and other chronic diseases. Getting enough fat in your diet is also important in feeling satisfied without overeating. You don't need a lot - and too much fat, regardless of the type, can be problematic. Just a few slices is all you need to add to a sandwich or salad.

Healthy Skin Tips

2007-03-28T11:32:00.000-05:00

Healthy skin is important for appearance and overall health, because your skin defends against viruses and bacteria.

To keep skin healhty, eat plentiful amounts of Vitamin B (lean meats, dairy, fish) and Vitamin A (broccoli, spinach, dairy).

To help your skin retain its suppleness, drink 8-10 glasses of water a day. Avoid excess alcohol, caffeine, and sunlight.

Nutrition Tips

2007-03-27T11:39:00.000-05:00

At least 5 fruits and vegetable a day

At least 5-6 servings of grain (3 whole grain) daily

1000 mg calcium daily

Protein foods 2-3 times a day

Some fat at each meal (5-10 grams minimum)

6-8 cups fluid daily

Fast food-avoid oversizing

Dining out- 1/2 portion size

30 minutes of physical activity daily

General outline:
- Breakfast: grain, fruit, dairy
- Lunch: 2 grain, protein, vegetables, fruit, dairy
- Dinner: 2-3 grains, protein, vegetables, fruit
- Snacks: fruit/dairy, grain/dairy, grain/fruit, vegetables

Fruits/Vegetables

2007-03-23T09:42:00.000-05:00

Twelve Ways to Add Fruits and Vegetable to Your Diet:

1. Add mashed bananas or blueberries to pancake mix.
2. Add spinach to a sandwhich instead of iceberg lettuce.
3. Stir- fry frozen or fresh vegetables with meat or tofu.
4. Add salsa! One-half cup is a vegetable serving:
- Salsa on eggs
- Salsa on baked potato
- Salsa on a veggie burger
- Salsa on a tortilla with cheese
5. Slice a tomato on a sandwich.
6. Add fresh or frozen vegetables to pasta dishes:
- Sundried tomatoes
- Spinach
- Broccoli
- Peas
7. Cut up fruit, or add frozen fruit to mix with yogurt- cantaloupe, blueberries, banana, strawberries.
8. Try frozen bananas or grapes.
9. Try dried fruit - apples, apricots, raisins.
10. Mix chopped vegetables; cucumbers, red pepper, tomato, romaine lettuce, with grated cheese and ranch dressing in a pita.
11. Make fruit salsas to add to chicken, pork, or fish.
12. Make fruit smoothies with yogurt, milk and frozen or fresh fruit.

Healthy Recipe

2007-03-22T13:49:00.000-05:00

Blackberry Smoothie

You can use any fresh or frozen berry in this shake. It's easy to to take to the office or school in a small insulated container.

2 cups fresh or frozen blackberries
1 cup plain low fat yogurt
1 cup apple juice
1/4 cup honey
1 large ripe banana

Combine all ingredients in a blender until smooth.

Yeild: 3 servings

NUTRITION PER SERVING:
CALORIES 265 (3% from fat); FAT 0.8 g (sat.0.2 g, mono 0.1 g, poly 0.2 g); PROTEIN 5.7 g; CHOLESTEROL 2 mg; CALCIUM 192 mg; SODIUM 62 mg; FIBER 8.7 g; IRON 1.2 mg; CARBOHYDRATE 63.2 g.

Cooking Light, October 1998

Nutrition Information

2007-03-19T15:16:00.000-05:00

Do not make major changes in your eating habits because of what you read in a magazine article without researching it further. Nutrition facts can be validated by consulting textbooks available at libraries and bookstores. Unlike the information in some best-selling nutrition books, the information in nutrition textbooks are scientifically sound. You can also research online, however do not just enter your topic into a search engine. Nutrition misinformation abounds on the Internet. Instead, go to a web site that you respect and search that site's collection of articles and links. A good one to check out is http://www.usda.gov/.

Elizabeth

Supplements

2007-03-14T10:39:00.001-05:00

When it comes to dietary supplements, be very cautious. Dietary supplements do not need to be proven safe OR effective before they are marketed. Their quality may also be questionable; some products don't contain the types and amounts of ingredients stated on their label, and others may be contaminated with unwanted substances. Some dietary supplements may have harmful side effects, and some may interefere with medications. Even vitamins and minerals can be toxic if taken in excessive amounts. Before taking any supplements, (other than vitamins/minerals that are not more than 100% of Daily Value), it is a good idea to check it out with your health care provider. This precaution is especially crucial if you are pregnant, nursing, elderly, under the age of 18, have a chronic medical condition, or if you are taking any prescription or over-the-counter medication.

Elizabeth

2007-03-12T09:54:00.001-05:00

Did you know that bananas are a natural antacid?

Elizabeth

2007-03-09T12:21:00.000-05:00

Did you know that fish is good for your brain?

Elizabeth

2007-03-08T16:31:00.000-05:00

Did you know that onions contain a mild sedative called quercetin, which can help fight insomnia?

Elizabeth

College Corner

2006-11-14T00:27:00.000-05:00

Q: I hear my roommate throwing up after dinner almost every night. I confronted her about it and she admitted that she has a problem but doesn’t know what to do about it. Where can she go for answers?
D.J.

A: We at Avalon Centers may be able to help depending on the level of care that she needs. We are a partial hospitalization program and we also have outpatient services. If she happens to need a higher level of care we can refer her to a place that is suitable to her needs. For more information you can call our toll free number at 866-814-0999.

Q: My mom is nervous about me starting college because she has heard that there are a lot of eating disorders on college campuses. Is that true?
K.A.

A: Your mom has a right to be concerned. Statistics show that as many as 10% of college women suffer from a clinical eating disorder. By the first year of college, 4.5 to 18% of women and 0.4% of men have a history of bulimia. Research also indicates that as many as 61% of college women have a partial syndrome (Eating Disorder Not Otherwise Specified or eating dysfunctions). Avalon is committed to education and outreach at the college level providing general eating disorder awareness.

Elizabeth's Corner

2006-11-14T00:18:00.000-05:00

Q: My friend says I have an eating disorder, but all I am trying to do is lose 10 pounds. What is the difference between having an eating disorder and being on a diet?
P.H.

A: Having an eating disorder is much more than just being on a diet. An eating disorder is an illness that affects all aspects of a sufferer’s life, is caused by an array of emotional factors and influences, and has overwhelming effects on the people suffering and their loved ones. Eating disorders are about everything that’s going on in one’s life—stress, coping, grief, anger, acceptance, validation, chaos, fear, pain—cleverly (or not so cleverly) concealed behind phrases like “I’m just on a diet”.

Q: Can men have eating disorders?
S.W.

A: Yes, men can have eating disorders. The statistics show that 1 million males in the United States struggle with eating disorders. Men with eating disorders are more likely to exercise to rid their bodies of unwanted calories, whereas women are more likely to practice a purging behavior. This makes it harder to identify men who have an eating disorder. Avalon Centers offers outpatient and partial hospitalization to both men and women.