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Recent CommentsHealthy Beverage Choices?
October 29, 2009
Harriet asks:
I know that when I’m following a healthy eating plan, what I drink is just as important as what you eat. And certain drinks can be diet busters. But, I’m wondering what healthy beverage choices any of you can recommend when I’m on a diet, other than plain boring water?
Fat is My Friend!
October 26, 2009
Mood Boosting Foods
October 25, 2009
If you’re in the need of some mood-boosting foods, try these tips from the Nutrition Twins:
Tip #1: Have oatmeal for breakfast to naturally change your brain chemistry:
• It’s one of the best foods for creating your body’s “feel- good” chemical, serotonin, which combats pain, decreases appetite, and produces calm or sleep.
• The fiber in oatmeal slows digestion, releasing energy gradually and causing a long-lasting mood-boost.
When to get it: Oatmeal is great for any meal–and even instant varieties like Quaker Instant Oatmeal will do the trick!
Tip #2: Start your day with vitamin D. Research shows that people who are low in vitamin D have higher rates of depression.
Be sure to get plenty of D throughout the day and play it safe—get it in the morning.
Where to get it:
* Take a daily 400 or 800 IU Vitamin D supplement. Experts now believe we need about 1,000 IU a day, more than previously thought. Then get the rest of your needs from food (or from summer sun).
* Take a walk in the morning sun. (Note to New Yorkers and those who live north of Philadelphia or Denver—this will work only work in the summer!)
* Tropicana Calcium + Vitamin D (Vitamin D-fortified) orange juice (1 cup = 100 IU = 25% Daily Value)
* Glass of Vitamin D- fortified skim milk or Vitamin D- fortified soy milk (1 cup = 100 IU = 25% Daily Value)
* Salmon, canned with bones, 3 ounces = 425 IU of Vitamin D
* Scrambled or hard boiled eggs (The yolk contains Vitamin D) 1 yolk = 25 IU
BONUS COMBINATION: Eat mood- boosting oatmeal and a hard- boiled egg for breakfast. The protein from the eggs will cause a slower digestion and extend the uplifting benefits of the serotonin from oatmeal.
Tip #3: Get a daily dose of Omega-3’s. People who battle with depression often have low blood levels of Omega- 3s fatty acids, which are abundant in fatty fish like salmon, herring, whitefish and tuna.
Days that you don’t get at least 3 ounces of a fatty fish, take 1000 mg of combined DHA and EPA (the most beneficial omega-3 fats) from sources such as:
* Tropicana Healthy Heart with Omega 3 orange juice (1 cup = 50 mg EPA and DHA combined)
* Breyers Smart! Lowfat yogurt (Breyer’s does not disclose the omega-3 content)
* Horizon Organic Omega 3 eggs (225 mg Omega 3’s per egg)
* A pure fish oil supplement that doesn’t have contaminants (Our favorite is Nordic Naturals brand)
Bonus: Combine omega- 3 protein sources like salmon or tuna at dinner with serotonin- boosting, fiber-packed brown rice or with folic acid-rich white rice. The combination will give you a quick mood boost from healthy brown rice and an extended boost from the salmon’s slower digesting protein. Plus, you’ll get the anti-depressant found in salmon.
Note: Omega-3 fats shouldn’t replace standard treatment for depression and should be discussed with your doctor.
Tip 4: Be sure to eat at least one colorful (green, red orange or yellow) veggie or one colorful fruit at every meal.
Folic acid deficiency has been found in people with depression. Like Vitamin B6, Vitamin C and Zinc, it’s needed to make the feel-good brain chemical serotonin from the tryptophan found in foods.
• Oranges
• Orange Juice
• Grapefruit
• Spinach
• Broccoli
• Strawberries
Tip #5: Have a cup of tea with a little honey 45 minutes before bed for a good night’s rest and reduced irritability.
Why Tea calms :
• Theanine, the amino acid found in tea, is absorbed after 20 minutes and alters brain chemistry, creating a feeling of calm.
• The warm tea will soothe you.
Why Honey relaxes:
• Carbohydrates in honey release serotonin, creating relaxation.
• The small sweet treat will help you to feel like you aren’t being deprived, improving mood.
• New research released in January 2008 shows honey creates a more restorative sleep by contributing to the release of melatonin, the hormone required for recovery and rebuilding of body tissues during rest.
Source: Nutrition Twins
Giving Kids Multivitamins?
October 23, 2009
Mary asks?
There are so many multivitamin/mineral supplements for kids, how do you know which one to buy? And do my children need supplements to begin with? Am I wasting money, by giving them daily multivitamins? Thanks.
Super Easy Sweet and Sour Chicken
October 22, 2009
The Nutrition Twins have this great recipe:
Ingredients:
Chicken breast tenderloins (skinless) or Skinless Chicken breast cut in strips (1 pound)
Hot Mustard
Duck Sauce
Directions:
Preheat oven to 350 degrees. Spread a thin layer of hot mustard on a large piece of tinfoil. Spread chicken evenly across tinfoil, then spread a thin layer of hot mustard on top of the chicken. Note: Be sure your tinfoil is big enough for foil to be folded up and closed up at the top, making a covered packet. Close packet and bake at 350 degrees for 25 minutes or until thoroughly cooked. Remove from oven. After removing the packet, carefully open packet as steam coming out of the packet is extremely hot. Use a fork or food “paint” brush to add a light layer of duck sauce. (Adding sauce afterwards makes flavor appear stronger while using less sauce and saving calories).
Makes 4 servings.
One serving = approximately 175 calories, 26 grams protein, 14 grams carbohydrate, 1.5 grams fat
Serve with lots of steamed veggies and a small portion of brown rice.
Source: Nutrition Twins
Chocolate: An Essential Nutrient?
October 18, 2009
“Finally – a multivitamin that recognizes chocolate as an essential nutrient!”
How do You Keep Your Kids Fit?
October 15, 2009
Fran asks:
So Glenny’s fans, what tips can you give for keeping kids fit? What do you do with your kids?
Cheesy Baked Artichokes
October 15, 2009
Cheesy Baked Artichokes
Description
Artichokes baked gratin-style are creamy and delicious. Using the frozen hearts makes this recipe a breeze to prepare.
Serves 4
Ingredients
2 packages (9 oz each) frozen artichoke hearts
1 tablespoon lemon juice
3 tablespoons ground pecans
2 tablespoons grated Parmesan cheese
1 teaspoon dried Italian seasoning, crushed
1 clove garlic, minced
1 teaspoon extra-virgin olive oil
Instructions
Preheat the oven to 375° F. Coat a 9″ glass pie plate with cooking spray.
Place the artichokes in a colander and rinse well with cold water to separate. Drain well, then pat dry with paper towels. Place in the prepared pie plate and sprinkle with the lemon juice.
In a small bowl, combine the pecans, cheese, Italian seasoning, garlic, and oil. Sprinkle the mixture evenly over the artichokes.
Bake for 15 minutes, or until the topping is golden.
Nutritional information
Per serving:
110 calories
6 g fat (1 g sat)
12 g carbohydrates
5 g protein
8 g dietary fiber
170 mg sodium
0 mg cholesterol
Source: SouthBeachDiet.com
It’s Not What You Are Eating
October 11, 2009
Can Yogurt Cure the Cold?
October 8, 2009
There’s good news for yogurt lovers! A recent German study found that probiotics (as found in yogurt with active culture) may shorten your cold episode by almost two days! Most yogurt products have a label claiming they are good for your digestive health and may boost immunity. But, it’s important to know that not all bacterial strains have the immune-boosting quality. So far, only some strains, like Lactobacillus casei and Lactobacillus reuteri have been scientifically shown to prevent colds, improve immune response, or shorten sick leaves from work. So keep on eating those “friendly” bugs but look for yogurt products that contain these strains!
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