Eat Live Great

Jamie@eatlivegreat.com

3/9/12-Raise Your Glass- Is wine good for you? In MODERATION and part of a healthy diet, the answer is yes. Thanks to the resveratrol in the seeds of the grapes, wine has been shown to reduce the risk of heart disease, certain cancers and slow the progression of Alzheimer’s and Parkinson’s disease. One drink equals 4 oz of wine. My recommendation: enjoy one drink a couple of times a week.

3/2/12-Packed with the antioxidant beta carotene (which the body converts to vitamin A), sweet potatoes may be good for vision, help prevent some cancers and boost immunity. They are low in calories, high in fibe, folate, vitamin B6, C an E. Try them roasted, mashed, steamed, baked or grilled.

2/24/12-Did you know the foods you eat can give you younger looking skin?  Foods with vitamin A like yogurt, low fat dairy and mangoes can maintain and repair cells. Strawberries, blueberries, blackberries and plums have a great antioxidant capacity which fight free radical damage that can prematurely age skin. Avocados are rich in essential oils that nourish your skin and the vitamin E in almonds will help keep your skin moisturized. And don’t forget to drink a lot of water!

2/17/12-It’s getting cold outside! Warm yourself up in the mornings with a hot bowl of oatmeal. Besides starting your day with a healthy breakfast and besides the fact that oatmeal helps you get whole grains, oatmeal has shown to lower cholesterol (because of the soluble fiber). In one cup of oatmeal you get thiamin, folate, iron, zinc and copper. Watch out for instant oatmeal packages which typically contain a lot of extra sugar.

2/10/12-Popeye had the right idea with his love of spinach! Spinach is a nutritional powerhouse. One cup has more than your daily requirements of vitamins A and K, twice as much fiber than other green leafy vegetables, vitamin C, iron and calcium. Add chopped fresh or frozen spinach to lasagna, vegetable soup, baked potato, omelets and smoothies. Popeye would be proud!

2/ 2/12- A special Tu B’shvat message:  Is dried fruit really a healthy snack? Although dried fruit has no fat, cholesterol or sodium and is better than junk foods like potato chips and candy bars, beware of calories! The calorie content of fruit that has been dehydrated is about twice the calories of fresh fruit. Dried fruit has fiber and iron, but loses its vitamin C, calcium and potassium in the drying process. It’s important to remember that 1/4 cup of dried fruit is equal to one serving of the five fruit servings that are recommended daily. So, yes dried fruit is considered a healthy snack but, enjoy in moderation.

1/24/12-Want to maintain the health of your digestive tract and boost your immune system? Eat yogurt for breakfast, lunch or as a mid-day snack. One cup of yogurt, with it’s “good” bacteria (probiotics), gives you almost half of the calcium you need in one day. Calcium helps build strong bones and teeth, and keeps them strong throughout your life. Beware of yogurts with a lot of sugar or artificial sweeteners; you are better off adding your own fresh fruit or granola. Look for yogurt that says: “Live and active cultures”.

1/17/12-Rich in fiber, iron and protein, beans can be a key ingredient in a meal. There are many types including: chic peas, lentils, black, white, navy and kidney beans. Beans are good for your heart, may lower blood pressure and cholesterol, and may reduce risks for certain cancers. Soak dried beans overnight (or up to 24 hrs) in the refrigerator before cooking or put beans in a pot covered with cold water and bring to a boil. Then turn offthe heat and soak beans, covered, for one hour. When using canned beans, rinse in water to remove the salt.

1/13/12-If you eat 100 calories less each day, you can lose 1 pound in a month and 10 pounds in a year. Here are easy ways to cut 100 calories or more: Replace a glass of regular juice with a glass of lite or reduced juice. Replace 2oz of flavored coffee creamer with 2% milk. Choose carbonated, fruit flavored water instead of regular soda. Make tacos with 3oz grilled white chicken instead of 3oz ground beef. Replace 1/2 the oil in your favorite recipe with unsweetened applesauce.

1/5/12-Eggs are one of the best proteins you can eat. Eggs have all 9 essential amino acids thatthe body can’t make and they are loaded with nutrients. Don’t be afraid to eat theyolks, they contain choline which help protect heart and brain function and prevents cholesterol and fat from accumulating in the liver.

12/29/11- Multigrain and whole grain are not the same. Whole grain means that all parts of the grain kernel, the bran, germ and endosperm, are used. Multigrain means that a food contains more than one type of grain; you don’t know it they are whole or refined grains or a mixture of both. Whole grains are healthier so look for products that list the first ingredient as “whole grain” “whole wheat” or “whole oats.”

12/23/11-Fat Facts- Fats and oils are essential to a nutritious diet. The fat in avocado, almonds and olive oil called monounsaturated fatty acids( MUFA) is the healthiest type of fat. Polyunsaturated fatty acids( PUFA), like omega 3 fatty acids, are found in fish, flax seeds and sunflower seeds. Research shows high MUFA and PUFA diets can lower risk of heart disease and protect against high blood pressure. Try to avoid saturated fat like in butter, fatty meats and high fat dairy and transfat found in processed foods. Both can raise cholesterol and increase risk of heart disease and stroke.

12/16/11-Too much salt is harmful and can lead to high blood pressure, heart attacks and strokes! Most people should eat no more than 2300 mg a day (about 1 teaspoon of table salt).Avoid eating processed foods, canned foods, cold cuts and soy sauce. Cut down on salt gradually, over a few weeks or even months, and you wont notice a difference. Season your food with herbs and spices instead of salt. If you like a tart flavor, try lemon or lime juice or vinegar. If you like hot flavor, use a drop of hot sauce. Always read food labels and choose foods with less than 5% of the daily value of sodium per serving.

12/8/11- Foods with nutritional value have vitamins, minerals, fiber and antioxidants. Foods with no nutritional value, “empty calorie” foods include candy, ice cream, soda, beer, white bread and fried foods. A small amount is okay but most people eat more than is healthy. How can we avoid the empty calories? Replace fried chicken with baked, soda with water or seltzer, white bread with whole wheat. Start slowly and stay with it!

11/17/11- What vegetable is 80-90% water, low in calories, low in sodium and fat, has fiber and potassium and is also a fungus? Mushrooms come in thousands of varieties; white button, portobella, shitake, baby bella (to name a few). They can reduce risks of certain cancers, stimulate the immune system, help fight infection and protect against heart disease. To maximize flavor and benefit from all the nutrients, don’t overcook them. Add mushrooms to soups, salads, sandwiches and pastas.
Enjoy!

11/10/11-Researchers have seen high accumulations of aluminum in the brains of patients with Alzheimer’s. Therefore, aluminum is suggested as one of the risk factors for this disease. Try to avoid aluminum tins and aluminum foil whenever possible. Use parchment paper so that food doesn’t come into direct contact with the aluminum. When cooking use copper, iron and stainless steel. Glass and porcelain are ideal because they are non reactive with foods. Aluminum is also found in antacids, water and baking powder.

10/27/11- Need to “get back on track” with healthy eating after the holidays? Today is a new day! Have a positive attitude and make the right food choices i.e. eat fruits and vegetables, whole grains, low fat dairy and lean meat and chicken. Keep a food diary; writing down what you eat will help you become more aware of the foods that go into your body. Exercise- you will feel better and burn calories! And always remember to drink plenty of water. Good luck!

10/19/11-They look like the etrog but have unique functions of their own: Lemons and limes. Lemons and limes, both citrus fruits, are an excellent source of Vitamin C, an antioxidant that helps fight heart disease, inflammation and cancer. It’s great to place lemons and limes on fish and chicken when cooking, to place them into a pitcher of water, and squeeze them onto salads. For those who are watching their salt intake – and even for those who are not, serve lemons with your meal – as their tartness makes for a great salt substitute.

10/12/11- In keeping with the holiday spirit, keep pomegranates in your refrigerator while it is in season. Pomegranates are loaded with antioxidants, potassium, folic acid and iron. It can help with heart disease, cancer and problems associated with aging. Sprinkle it on salads or use it in baked goods, soups and sauces. 

10/6/11-You Are What You Drink-Drinking clean water is essential for a healthy body. According to the Environmental Working Group, EWG, filtered tap water is healthier than bottled water because of questions in origin and quality. Thirty eight contaminants were found in the ten most popular brands of bottled water. Use filters like carbon or reverse osmosis to remove contaminants from tap water. Be sure to change filters on time.

9/22/11-Fruits and vegetables must always be washed before eating. Some are known to contain more chemicals such as; strawberries, apples, blueberries, kale, cherries, potatoes, grapes, celery, peppers, lettuce and pears. Let’s protect our families by:

1. Buying organic produce. 
2. Peeling fruits and veggies. 
3. Use vinegar wash ( 1/2 water to 1/2 white vinegar). 
4. Soak in salt water (1 tsp salt to 1 cup water). 
5. Soak in dish soap and water 6. Buy spray wash from local stores ( Environne or Veggie Wash)

9/14/11- Eat Well, Learn Well Now that the kids are back in school, let’s try to send healthy snacks. Here are some suggestions; Cut up fresh fruits and vegetables, Clif Z bar, Clif kid twisted fruit, Pirate booties corn puffs, Smart fries potato sticks, Whole wheat pretzels, Baked potato chips, Stretch island fruit leather, Barbara’s chocolate chip cookies, Popcorners, Multigrain chips and Apple chips.

9/1/11-Serve Yourself! What is a serving? We don’t always have a measuring cup or scale handy to weigh the food that we eat so, here are healthy hints: The palm of your hand is equal to 3 oz of meat, chicken or fish. A tennis ball is like a medium size piece of fruit and is equal to one serving. One adult handful is about 1 or 2 oz of a snack like nuts and your thumb is like an ounce of cheese.

8/24/11-Run For Health Do you want to lose weight, reduce stress, boost your mood and sleep better?

EXERCISE!

Three different types of physical activity are: A. Cardio Workout: Which includes aerobics, running, biking,basketball and swimming. B. Resistance Training: Using weights and C. Stretching: Like yoga and pilates. For the best health benefits for your body, include all these exercises in your regimen.8/20/11-A few helpful hints to protect you and your family from cancer causing substances known as free radicals. Free radicals can be produced in meat grilled on the barbecue. Fight free radicals by sweetening meat with tart cherries or other fruit, which are loaded with antioxidants. Seasoning the meat with garlic is also helpful. Flip the meat every minute and don’t cook the meat to a point where it’s “well done.”. Adding cruciferous vegetables and drinking orange juice with the meal provides additional safeguards.

8/14/11-Soy…What do you think? Soy products are rich in nutrients while low in calories. Soy foods are made from soy beans. They are an excellent source of high quality protein, fiber, polyunsaturated fatty acids and omega 3 fatty acids.

8/7/11- Fight Those Free Radicals Antioxidants are compounds that may protect against disease by neutralizing unstable oxygen molecules, called free radicals, in your body. Common antioxidants are vitamin A and beta carotene [carrots and tomatoes], vitamin C [oranges and strawberries], vitamin E [nuts and grains] and selenium [fish, red meat and eggs]. 

8/3/11-Broccoli Rocks! Cruciferous vegetables are named for their cross shaped flower petals. Some examples are: Brussels sprouts, broccoli, cauliflower, kale, bok choy and cabbage. These vegetables provide cancer fighting nutrients that are recognized for not only preventing different cancers, but also possibly reversing their progress. Suggested servings: 3-5 per week. Average serving is half a cup.

7/30/11-Here Comes the Sun Vitamin D is a unique vitamin. It is made in our body from exposure to the sun for 10-15 minutes a day. Milk, orange juice and some cereals are fortified with Vitamin D. Vitamin D promotes calcium absorption and is important to maintain bone health.

7/25/11-Good Fat Omega 3 fatty acids are essential fatty acids that the body can not produce so it’s best to get them through foods like: Salmon, seeds and walnuts. Omega 3 fatty acids play a crucial role in brain function and may reduce heart disease.

7/21/11- Brain Food The foods we eat can influence how well our brain functions. Try to include these brain boosting foods into your diet; nuts like walnuts or almonds, seeds like flax and sunflower, berries like blueberries and strawberries, avocoado and eggs.

http://www.bcooks.com/recipes_info.php?recipes=314

7/15/11-Garlic and onions contain natural chemicals that are capable of fighting infections and healing the body. They lower total cholesterol but raise the good type HDL cholesterol. Garlic and onions lower blood pressure and reduce the risk of blood clots that may cause heart attacks and strokes. They are best eaten in a raw state; cut up, sliced or chopped.

7/10/11-Fiber decreases the risk of cardiovascular disease, diabetes and cancer. Green, leafy vegetables and whole grains are a good source of fiber. Add seeds, nuts and flaxseeds to your salad, soup, cereal or yogurt. Add berries as well. Cut up vegetables in a bag and take them with you.

7/5/11-Eat nine servings (one serving=half a cup) of fruits and vegetables each day. The darker the color of the fruit and vegetables, the more vitamins and minerals they contain ie: deep green broccoli, dark red peppers, and bright orange persimmon.

7/1/11-Compartmentalize the plates of food you serve your children. They should be 50% fruits and vegetables, 25% whole grains, and 25% proteins. Express your love for your children by protecting their health!

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