Brain Food Week 4
Chocolate is tricky when it comes to brain boosters. When the cacao bean is minimally processed it's packed full of antioxidants, flavonoids, catechins, and theobromine which increases cognitive function and enhances mood. Here’s the tricky part: most candy and chocolate bars contain low levels of cacao and the processing completely eliminates the healthy elements. If you want the most out of your chocolate choose high cacao percentage (75% or greater) dark chocolate bars. Remember there can be too much of a good thing, so use moderation when eating chocolate and indulge in no more than 2 ounces a day! (Posted 5-12-2010)Brain Food Week 3
The brain, which accounts for 2 percent of our body weight, sucks down roughly 20 percent of our daily calories. It’s no surprise that our mental performance is affected by what food we fuel our brains with. This week’s brain foods are nuts and seeds. Nuts and seeds are packed with Vitamin E and can improve cognitive function. Here are a couple of the best ones:• Walnuts even look like tiny brains! Protein-packed walnuts contain vitamin E and B6, which are great for your nervous system, and omega-3 and omega-6 fatty acids, which help brain function.
• Cashews are high in magnesium, known to open up the blood vessels in your body. More oxygen-rich blood equals better brain function.
• Almonds are high in riboflavin, known to boost memory.
• Pecans and peanuts are rich in choline, a nutrient important for memory, brain function, and development.
• Sunflower seeds can increase memory and cognitive function.
• Pumpkin seeds are a power food packed with zinc, vitamins A and E, and omega-3 and omega-6 fatty acids. Zinc is known to enhance memory and thinking skills.
So start feeding your brain with some nuts! (Posted 5-5-2010)
Brain Food Week 2
Mood, motivation and mental performance are powerfully influenced by diet. For the next couple of weeks we are exploring a few of the best brain foods. This week’s brain food is salmon. Wild salmon, not farm-raised, is an excellent source of essential fatty acids, like omega-3. This fantastic fish can help improve brain growth and function, promote artery health, and reduce your risk of stroke, dementia, and Alzheimer's disease. Fuel up your brain with a three ounce serving of wild salmon or other fatty fish twice a week! (Posted 4 -20 -2010)Brain Food Week 1
We know that the foods we eat affect our bodies. But they may have even more of an influence on how the brain works—it's general tone and level of energy and how it handles its tasks. Mood, motivation and mental performance are powerfully influenced by diet. For the next couple of weeks we will look at a few of the best brain foods. This week’s brain food is eggs. Eggs are a great source of high-quality proteins and contain the nutrient choline, which boosts the memory center of the brain. The antioxidants (lutein and zeaxanthin) are found in the yolks which help prevent age-related eye conditions. Do your brain a favor and feed it foods packed with nutrients to keep it healthy and fit. (Posted 4 - 13 - 2010)Breakfast
One out of four people start the day without breakfast. During hours since dinner and while sleeping, the body needs fuel to keep its millions of metabolic processes functioning. Much of that fuel comes from your body’s stores of glucose. More than half of your glucose stores, or energy reserves, are drained by morning. We need to refuel with breakfast to kick-start our metabolism and brain function. Studies have shown that when students are given a healthy breakfast, it has a positive effect on cognitive function related to memory, test grades, creative ideas and school attendance. Eat a breakfast to fuel brainpower by choosing foods that are high in fiber and are nutrient dense, such as whole grains and fruits. (Posted 4 - 1 - 2010)Portion Sizes
It seems like everything these days is "super-sized." 20 years ago a muffin was 1.5 ounces and 210 calories, today that muffin has grown to four ounces and 500 calories. This trend is increasing America’s waist line. Cutting back on sugar, fat, and calories can be as simple as watching your portion sizes, especially of foods high in fat and sugar. Eating smaller portions of food is one of the easiest ways to cut back on calories—but it can also be one of the most challenging, with the current trend of super-sizing. Huge portions, all-you-can-eat-buffets, and extra-large "single servings" of chips, candy bars, and other snack foods can all contribute to overeating. Here’s some tips to help reduce portion sizes when eating out Choose a regular hamburger at your favorite fast food stop instead of the larger burger, and save about 150 calories.
Have the small fries instead of the super-sized and save about 300 calories.
Order the small soda. It has about 150 fewer calories than the large one.
Share an entrée with a friend when you go to a restaurant.
Ask for half your meal to be packed for you and eat it for lunch the next day.
(Posted 3 - 29 - 2010)
Keeping Trans Fats in Focus:
Not all fats are bad, but the ones we need to watch out for are saturated and trans fat. Eating trans fats increases your risk of developing heart disease and stroke. It’s also associated with a higher risk of developing type 2 diabetes. Foods such as peanut butter, crackers, baked treats, potato chips, fried food and margarine may have trans fats. Even if products claim to be trans fat free on the nutrition label it could still contain trans fats. Labeling laws state that as long as a product has <0.5 grams of trans fat per serving that it can be listed as trans fat free. You can also spot trans fats by reading ingredient lists and looking for the ingredients referred to as “partially hydrogenated oils.” Anytime you see the word hydrogenated in the ingredient list it should be a red flag. This week I challenge you to focus on your trans fat intake. (Posted 3 - 18 -2010)Meat Food Group:
All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of the meat and bean food group. The American diet is largely made up of meat, when in fact the meat and bean food group is the group we need to eat the least from. The average adult needs only 5.5 ounces of food from this group. Translated: a deck of cards is equal to a 3 ounce serving size of meat. The average serving size of meat at a restaurant is usually more than what we need in a day-and that’s for just one meal! So what should we be eating instead? In 2005 study the CDC found that, approximately 32% of the U.S. adult population surveyed consumed fruit two or more times per day, and 27% ate vegetables three or more times per day. Looks like we could replace some of that meat with fruits and veggies. Start by making half of your plate fruits and vegetables, a quarter from whole grains, and a quarter from the meat and beans group. (Posted 3 - 9 -2010)Milk Food Group:
The milk group contains milk and all foods made from milk such as yogurt, cheese and pudding. This group is important because it is a good source calcium. Calcium is a mineral that gives strength to your bones. Right now our bones are storing calcium so that our skeleton will be strong later in life. But, the "bone bank" for storing calcium is only open for a short time. Your body stores excess calcium until you reach your early 30’s. After that you must rely on getting all the calcium you need from your diet. Teenagers need 1300 mg of calcium each day, which is the equivalent of drinking three cups of milk plus additional servings of calcium rich foods (totaling 400 mg) such as dark green leafy vegetables and foods that contain added calcium. (Posted 3 - 2 -2010)Frits and Vegetables Food Group:
Fruits and vegetables are full of vitamins that keep our body strong and healthy, yet many people do not eat the recommended number of vegetables required every day to maintain good health. The average American gets a total of just three servings of fruits and vegetables a day. The latest dietary guidelines call for five to thirteen servings of fruits and vegetables a day (2½ to 6½ cups per day), depending on one's caloric intake. We should vary the color of our fruits and veggies, because each different color is rich in different nutrients. The nutrients provided by fruits and vegetables can lower blood pressure; reduce risk of heart disease, stroke, and probably some cancers; lower risk of eye and digestive problems; and have a mellowing effect on blood sugar that can help keep appetite in check. Get some every meal, every day. An easy way to get extra fruits and veggies is by filling half your plate with vegetables or fruit at each meal. “You’ve got one body, one health and one life…do it right!” (Posted 2 - 15 -2010)Food Groups:
For the next four weeks we will explore the five food groups and the importance of including each one in our diet. We should have at least six servings of grains a day. Foods from the grain group come from plants like wheat, corn, and oats. They are used to make foods like bread, cereal, tortillas, and corn muffins. We should choose whole grains as often as possible and limit consumption of processed, low fiber grains. Choose whole grain breads, cereals and pastas and brown rice. Whole grains are higher in fiber and some nutrients than other grains. In order for a product to be 100% whole wheat the words “wheat flour” should be the first thing listed in the ingredient list. This week I challenge you to make half of your grain choices whole grain. I leave you with the quote: “healthy habits are contagious. Pass them on and infect everyone!” (Posted 2 - 15 -2010)Eat to Live Four:
All foods can fit a healthy lifestyle, although some “fit” better than others. There are no “bad” foods, after all food is a source of fuel for our bodies. However, there are better food choices we can make. Whole foods are the foundation for eating to live a healthy life. A whole food is real food from the earth, not fake food from a laboratory. For example, a French fry is not a whole food, but a potato is. Nourish your body with whole foods to increase you intake of vitamins, minerals and fiber-which are all things that enhance your health and help prevent disease. I challenge you to look at the foods you to try to make the majority of your choices from whole foods. “If you don’t do what’s best for your body, you’re the one who comes up on the short end”. (Posted 2 - 15 -2010)Eat to Live Three:
It is important to focus on reaching for the right type of drink when we are thirsty. Most of you know that water and low-fat milk are healthy choices. We need to watch how often we drink sweet drinks because they are a source of added sugar and can lead to obesity. Sweet drinks include all fruit juices, soft drinks, energy drinks, flavored waters and sports drinks. Did you know that one 20 ounce soda contains 16 teaspoons of sugar? The United States Agricultural Department advises people who eat a 2,000 calorie diet to have no more than 10 teaspoons of sugar a day! I challenge you to rethink what you are drinking! Be sure to reach for water and milk more often! (Posted 2 - 15 -2010)