RDsWeighIn

Chocolate & Your Heart- A Valentine's Update

Is it possible that something so smooth, creamy and delicious can also be good for the heart? Historically, cocoa was used for a variety of conditions including stomach problems, inflammations, fatigue, chest pain and hemorrhoids. More recent studies have shown the health benefits, particularly heart-health benefits, of chocolate.

Cocoa contains phytochemicals called flavanols that have been linked to reduced risk of heart disease. In addition to flavanols, cocoa seeds contain postassium, magnesium, zinc, copper, caffeine; 45-55% fat, 8-15% protein and 30-45% carbohydrate.

Cocoa may have a higher antioxidant capacity than green tea, red wine and blueberries. But can chocolate really be a health food? The results are still mixed.

• Antioxidant power: Some studies suggest that the antioxidants in chocolate (the flavonoids) may prevent the oxidation of LDL (“bad”) cholesterol, thereby protecting the arteries of the heart. Some of the evidence is quite convincing, however, in excess, the saturated fat and calories in a milk chocolate bar can override any protective effects on the heart.

• Lowers cholesterol: We know that about 70% of the fat in chocolate is saturated fat. We also know that saturated fat is the key contributor to raising total and LDL (“bad”) cholesterol levels. So how can this be? A little over ½ of the saturated fat in chocolate is in a form called stearic acid, and stearic acid does not raise cholesterol levels like other saturated fats. In addition, the other 1/3 of the fat in chocolate is from monounsaturated fats, which may help to lower cholesterol levels.

• Prevents blood clots, relaxes your blood vessels and lowers blood pressure: In a University of  California, Davis study, researchers found that people who drank a cocoa beverage had a decrease in blood clotting for the next six hours. Cocoa has also been shown to help relax and dilate the blood vessels to keep your blood flowing easily, which may help reduce blood pressure.

So what’s a chocolate lover to believe? The evidence is still not strong enough to make chocolate our next health food- but its opponents are quieting.  How do you get the best chocolate has to offer?:

1.    Choose your chocolate wisely. When shopping for chocolate, look for 70% or more cocoa (the flavonoids are in the cocoa), in alkali-free dark chocolate. Most of the chocolate on our shelves (milk, white and some dark) is loaded with sugar, processed chocolate liquor, and cocoa butter. These chocolates have little benefit. Processing can drastically reduce the flavanol content of chocolate and cocoa.

2.    For weight maintenance or weight loss, practice portion control. An ounce has about 150 calories, so be mindful as to how often and how much you consume. Have just 1 or 2 squares and savor every bite!

Looking for a Latin Lover this Valentine’s Day?

Now that I have your attention, let me tell you about one of the three hottest dishes in Hispanic cuisine, you can prepare this Valentine’s Day whether or not you are looking for a Latin lover.

Cuban cuisine has been influenced by many cultures, particularly, Spanish and African.  The heart and soul of many Cuban dishes is sofrito; a mixture of green pepper, garlic, oregano and ground pepper sautéed in olive oil. The ingredients of this sauce add flavoring to many Cuban recipes but also supply health benefits. For instance, moderate use of garlic and olive oil is associated with a healthy heart and green peppers are a good source of vitamins B and C.

 

Healthier versions of Cuban recipes for this Valentine’s Day

Arroz Moro (brown rice with Cuban black beans)

1 can of black beans                                         1 large green pepper, chopped

2 cups of already cooked brown rice                1 large onion, chopped

Salt and pepper to taste                                    3 garlic cloves, mashed

3 bay leaves                                                     2 medium tomatoes, chopped

1 cup of low sodium broth       

                                                

Sauté the chopped onions, green bell peppers, and garlic until onions are translucent for about 3-5 minutes. Add salt, pepper and oregano to this sofrito and mix for about 5 minutes. Next, add beans and mix well. Add tomatoes and broth and mix for 5 more minutes. Add 2 cups of already cooked brown rice and mix well. Cook until all is absorbed; it may take 10-15 minutes.

 

Fricase de Pollo (Chicken Fricassee)

1 chicken, cut into small pieces              1 tsp capers

6 garlic cloves, mashed                         ½ cup raisins

1 half onion, minced                                          4 spoonful of olive oil

2 medium ripe tomatoes, chopped                     1 cup stuffed olives

½ cup sour orange juice                                    1 bell pepper sliced

Salt and ground pepper to taste

 

Marinade chicken pieces in mashed garlic, sour orange juice, onion and bell pepper for about an hour. In a large pot simmer the garlic and onions in the olive oil for about 5 minutes. Add tomato, simmer for 5-10 minutes, then add capers, raisins and olives, also add the chicken and stir until all chicken pieces blend with the sauce. At this time add a cup of water and stir. Add salt and ground pepper to taste. Cook at low fire for about 30 minutes. Serve with Arroz con moro or brown rice.

I hope you enjoy these easy to make recipes! And for those of you who are looking for a Latin lover, I am sorry I cannot give you any love tips, being a Latino dietitian only qualifies me to encourage you to try one of our many ethnic cuisines. By the way, you can have some mojito cocktail with this meal. Just remember to drink in moderation.

Food and Fortune in the New Year

Growing up in the Carolinas, it was a given that on New Year’s Day there would be a special meal. Without compromise, it would include collard greens, hoppin’ john (field peas and rice), cornbread, and some sort of meat – often ham.  This is a typical southern meal eaten for luck and good fortune in the New Year. 

Even at a young age, I understood that the greens symbolized money (or economic fortune) and the peas were for prosperity.  However, there was never any mention of the wealth of nutrients found in the greens and peas.  Collard greens are full of fiber, calcium, folate and Vitamin A to name a few.  Similar to black-eyed peas, field peas are a good source of fiber, magnesium and potassium. 

 

Over the years, I’ve learned to make these dishes myself, minus the traditional salt pork and ham hocks used for seasoning.  For a slow-cooked flavor, I cook the peas with fresh thyme and chicken broth.  I season the greens with broth made from lean smoked turkey, canola oil and add a little spice with red pepper flakes.  My recipes are always evolving, so this year I looked for new ideas and found this Black-Eyed Pea Stew recipe that conveniently puts it all together in one pot.

 

If the thought of cleaning and cutting a big bunch of fresh collard greens is too daunting, try the ones that have already been cut or even frozen collard or turnip greens.  It’s easy to find field or black-eyed peas in the dried beans or frozen foods aisle of the store.  With the current recession, saving money is on everyone's mind.  These are all cheap and nutritious options for a great meal all year long.

 

Myth or reality, starting the New Year with greens and peas is a tasty way to good health and good fortune in 2009.

Mmm…those Healthy Holidays! Can Holidays be Good for You?

At this time of year you might find that you ate too much and made excuses to not exercise the holiday season can throw you off a bit from your healthy plans and goals, but holiday season can be good for you. Here are five good reasons that holidays can help us rethink how we are living our lives.

1. Cooking or preparing a new dish can help you get started to cook more and learn new tricks along the way when you are preparing a meal. You have to plan the menu, find your traditional family recipe, make a grocery list, prepare the food and enjoy the flavor of homemade cooking. Don’t stop after the holidays, keep on cooking. Hopefully you got a unique kitchen utensil that will make your cooking life easier.
2. Taste homemade food. Taste the difference. You know what you are putting in it and you can make healthy substitutions. One good example is homemade cookies. Believe it or not, homemade cookies are healthier than the ones you buy in the store. Not only they are fresh but they can help anyone appreciate the work that goes into making a batch from scratch. The smell, the taste, the memories of making chocolate chip cookies is the best holiday treat.
3. Enjoy! Stop complaining about how much you ate, or how naughty you are for overeating. Stay positive and enjoy every bite of delicious foods.
4. No eating on the run, eating in the car or eating at your desk. Relax, take your time to eat, pay attention and continue to sit down and engage in conversations, not in front of a screen.  
5. Keep moving. Holidays are good times to move more with the shopping and going places. Keep it going and make some time for you and go for a walk. Just keep in mind that if you drink 1 cup of eggnog you will need to walk it off for 58 minutes, if you eat one dinner roll then it is 14 minutes, if you eat ½ cup of plain carrots then it is only 4 minutes. If not walking yet, no worries The New Year is coming and the talk about how to get started is also on the way. MyPyramid can be a good start with calorie tracking and a meal plan. Better yet, time to see your Registered Dietitian.

 Happy Holidays.

Naturally Boost your Energy During the Holidays

It’s that time of year when the days seem to get shorter, but the "To Do" list gets longer.  For that much needed energy boost to get through your lists start with foods that pick you up rather than drag you down.  Complex carbohydrates such as whole grains, fruit, and vegetables will provide long-term energy; lean protein foods such as legumes, nuts, seeds, meats, eggs and diary will support a healthy immune system; and, healthy fats such as those found in avocadoes, nuts, nut butters, and seeds will provide a steady energy supply.

If you’re feeling moody or craving sweets you may benefit from eating foods high in the amino acid tryptophan, along with complex carbohydrates.  This combination helps restore brain serotonin levels and stabilize mood.  Foods rich in tryptophan are nuts, seeds, legumes, salmon, lean meats, eggs, and nonfat or lowfat dairy.  So the next time you are feeling moody try a snack of 1/2 cup low-fat cottage cheese, ½ banana and a tablespoon of sunflower seeds.

You can also try eating smaller meals regularly to ward off cravings and fatigue.  Keeping your body supplied with energy, but not overdoing calories, is key to feeling your best.  For example, a small can of chilled tomato juice with whole grain pita chips, veggie sticks and hummus or a piece of fruit with two tablespoons of your favorite nut butter and an ounce of whole grain crackers.

If you are finding yourself having trouble concentrating because of the extra demands, focus on eating foods rich in B-vitamins, zinc and choline.  These nutrients help nerves communicate with your muscles and are essential in energy production, especially when you are fatigued.  Foods rich in these nutrients include whole grains, peanut butter, almonds, legumes, wheat germ, lean meats, and eggs.

It may be extra challenging during the holidays, but avoiding excess sugar is key to feeling your best.  The short burst of energy you may feel from a sugared beverage or food is only temporary at best.  Instead opt for spices such as cinnamon, nutmeg and cardamom to satisfy your sweet tooth and act as energizing aromatherapy for your brain.  Don’t underestimate the energy boost from a cup of chai tea, but make sure it’s a low-sugar version.

No getting around it, physical activity is a natural energy booster.  During the holiday rush it may seem harder to get in 30 minutes a day, but this is the recommended minimum.  It will boost serotonin levels making you feel refreshed.

Happy Holidays!

December Goals

Start your new year's goals (aka resolutions) early by setting them today. What? A month

early you say. Taking care of yourself this holiday season will help de-stress your life

and help you feel better to enjoy the season.

    Set one goal today. So it's cold outside or there's snow and ice. Stand and move in your

living environment. Take a walk around the office. Doing something is better than nothing.

Take an extra serving of vegetables today. Quick and easy. Have you tried yellow carrots?

Ask the produce manager where you shop. They could be a conversation item at your holiday events.

Try pomegranates. Wash, cut the ends off and score lightly with a knife (similar to an orange.)

Place the pomegranete in a bowl of warm water and the seeds will fall to the bottom.

Make this a happy, restful holiday and get some sleep. Rest will help you eat less and

have more energy.

Most of all, appreciate friends and family.

The Halloween to Happy New Year Syndrome

Now that October 31^st has come and gone, and we, literally, have Thanksgiving under our belts, we need to bolster ourselves for the imminent days ahead. Whether you celebrate Chanukah or Christmas, you celebrate, and celebrations are generally accompanied by food… lots and lots of food.   

      For many people, this time of year is a “bad time to diet.” In reality though, it’s never a “good” time to diet if you regard a “diet” as deprivation. And there’s rarely a month that doesn’t have something to celebrate, whether it’s a major holiday or a friend’s birthday, a family member’s anniversary, or an office mate’s retirement party. Therefore…today’s a great day to start shedding some light on how to shed some pounds and learning how to improve upon the foods you eat as well as how and when you eat them.        

     Let’s turn the situation around, and instead of thinking negatively (about cutting back), let’s talk about how wonderful this time of year is, filled with tradition and thankfulness. Food is a very important part of the holiday season, laced with nostalgia and memories. But that doesn’t mean that you have to celebrate the holiday season all season! Halloween, Thanksgiving, Chanukah, Christmas, and New Years each occur on single days. These days need not last for months. Pick a few key days on which you’ll be more liberal about your food choices and try to eat in a balanced fashion. If go overboard on one day, don’t make it up by starving the next day or by indulging in negative self-talk and being angry with yourself.

            Here are a few simple tips to help you be a little naughty and nice:

v  Have a light snack before you go to a party so that you’re not starving when you get there.

v  Don’t be fooled by pretty colored, wrapped candies and cookies around your home or office. They’re probably the same sweets you’ve managed to avoid all year through – they won’t taste any better, they’ll just look nicer.

v  If you drink alcohol, do so in moderation and perhaps select wine, champagne, or a light beer. Whiskey, like vodka or gin, (especially when doubles and triples are poured at parties) can really pack on the pounds.

v  Drink lots of water, club soda or seltzer. Add lemon or lime and a splash of your favorite fruit juice for some added flavor. This is the drink of choice for the designated driver and the waist watcher.

v  Remember the word, “sample.” Don’t take large portions of food that will make you feel bloated and guilty before you even arrive home. Provide your body and mind with foods that will make you feel good, even if they’re high in calories, bringing comfort, not discomfort.

         This season is a time for feeling cozy and warm with those we love and for feeling good about your own accomplishments that occurred over the past year. It’s important to enjoy what you’re eating and to be aware that once the New Year arrives, you’ll want to enjoy what you look and feel like too.

Halloween Tricks of the Trade

Halloween is still a few weeks away but it's never too early to start thinking about healthy Halloween treats. I thought I'd re-post the list from last year with a couple of changes. Remember, you can go the non-food route; you don't necessarily have to just stick with mini raisin boxes.

So here we go again with some trick and treat suggestion that ought to put a smile on any costumed child's face.

Tricks of the Trade:

· Temporary tattoos

· Stickers

· Small plastic spider rings

· Super balls

· Colorful pencils, crayons, erasers, pencil tops and pens

· Pencil sharpeners

· Plastic or wax fangs

· Bracelets and rings for the girls

· Hair accessories like barrettes, hair ties and bows (also for the girls)

· Spinning tops

· Plastic animals and characters

· Coloring books

· Colored shoelaces

· Key rings

· Marbles

· Various party favors like the little slide puzzles

· Notepads

· Magnets

· Whistles

· Bubbles

· Noisemakers like kazoos

· Jacks

· Yo-yos

Guilt-free Treats:

· Flavored corn nuts

· Individually sized bags of nuts or trail mix

· Chewy or nutty granola bars

- Trail mix bars

· Sugar-free gum

· Pudding cups

· Individually sized cereal boxes

· Fruit leather (make sure it's 100% fruit with no added sugars like high fructose corn syrup)

· 100 calorie microwave popcorn bags

- 90 calorie snack packs

And again, if you have any other ideas please feel free to pass them along. Happy early Halloweenie everyone.

Andrea N. Giancoli, MPH, RD

Easter Eggs

With Easter Sunday right around the corner, I have eggs on my brain.  I love eggs, and not just at Easter.  Whenever I know that I have a long day ahead of me, I make sure I start with eggs for breakfast.  They are high in protein and give me a lot more satiety (fullness) than my usual bowl of cereal or oatmeal seems to.

Remember back not too many years ago when eggs were thought to be bad?  Did you think they still were on the "do not eat" list?  Well, wake up and smell the scrambled eggs, because they are good for you!  I used to be one of those "egg white only" people, but I no longer eat only the whites.  The yolks of the eggs are where most of the nutrients are, so don't throw them out!

The old news was that the cholesterol in eggs would cause a rise in a person's blood cholesterol.  However, after looking at all of the research for the past 30 years, we know that the cholesterol in eggs does not raise our blood cholesterol as much as we thought, if at all.  Beofre you get too excited, eggs (the yolk only) still do contain some saturated fat, which can raise cholesterol.  For that reason, I recommend "An egg a day is OK" but I would not recommend doing 2-3 per day every day.  If you want a 2-3 egg omelet, that is fine, just don't do it every day!

Benefits of eggs:

• Packs a protein punch.  Eggs have 6 grams of protein in a large egg.  They contain all 9 essential amino acids, which means they are high quality protein for adults and children alike.
• Low in calories.  At 75 calories each, they are a good nutritional value.
• Convenient.  They only take a few minutes to cook in the microwave (YES!  You can mic them!).  Hard cooked eggs travel easily in your lunch bag or your salad.
• Inexpensive.  On average, eggs only cost about 12 cents.  What a bargain!
• Nutrient dense.  Eggs have  13 essential vitamins and minerals including iron, zinc, vitamin B12, selenium, Vitamin A, just to name a few!
• Brain food. This is really exciting:  Eggs contain choline (found in the yolk) which is necessary to develop brain and nerve function.  An excellent food for pregnant or nursing mothers and for children!
• Sight for eyes.  Eggs contain lutein and zeaxanthin, two antioxidants that have been shown in research studies to help revent macular degeneration. 

I would not be doing my job as a dietitian if I didn't warn you about food safety.  Salmonella can be present in uncooked eggs, but with proper refrigeration and cooking, it is one less thing you have to worry about.  Keep your eggs refrigerated as soon as you get them home and don't leave them out at room temperature for more than two hours.  Always cook eggs so the yolk and white are hard and not runny.

If you are painting your eggs this weekend, have fun!  Just make sure you put them back in the fridge and don't leave them out the whole weekend and then crack into them!  I love deviled eggs, too.  Make them ahead of time and refrigerate until the guests arrive and them wow them with your beautiful eggs.  Happy Easter!

Holiday Party Tips

It started in mid-October with candy corn and won't let up until the last tortilla chip gets thrown in the trash on New Year's Day. It's a waist watcher's worst nightmare - eight weeks of eating as though you're on a cruise with the U.S.S. Pig Out. This is the last (and hardest) stage of the voyage. Having gotten past Halloween, you've still got another few weeks before you can dock into the New Year safely.

Here are some survival tips for holiday parties.

Tame the party animal
Let's get realistic about this. How many parties do you expect to attend in the next few weeks, including New Year's Eve? Two or three a week? Do you realize that if you drink two glasses of liquor at each of those parties, by the end of the season, you'll have drunk more than half a pound of extra weight? The worst part about holiday party wine is that, usually, it's not even the good stuff.

Tip: Play the Good Samaritan and assign yourself the Designated Driver. Then you have a compelling reason not to drink. If you really want a glass of wine, keep an expensive bottle at home and enjoy a glass at home when you return from the party.

Cut back on the hors d'oeuvres
Did you know that one ounce of brie cheese melted on a hunk of crispy French bread packs over 100 calories and 9 grams of fat? Couple that with a few other nibbles and you'll have to beep your tailor before dinner is served. Making a meal of hors d'oeuvres is fine once in a while, but you’ll need to get a handle on this part of the holiday party routine during this busy season.

Tip: Score points with the host or hostess by offering to bring hors d'oeuvres of your own. Now, here’s the sneaky part. Bring something that you know you can eat and fill up on - without filling out. Take a festive basket, line it with a holiday cloth napkin, and fill it with fresh veggies. No time to slice and dice? Buy the pre-cut variety at your local supermarket. Put a small bowl of a low fat dressing in the center of the basket. Snack away.

Stuff yourself before you go
If the dinner party invitation says cocktails start at 7 pm, this probably means that dinner won't be served until Dave Letterman is delivering his monologue. As the evening wears on, even the wallpaper will start to look tasty. In this ravenous state you are likely to stuff yourself with too many hors d'oeuvres at dinner.

Tip: Nibble on something healthy before you leave the house - a baked potato, large salad, or a bowl of hearty soup. This tactic will curb the temptation to eat the mountain of cheese and crackers that are typically at holiday parties.

Flatter the cook
Cooks always bring out their best recipes for the holidays. The only problem is that they expect you to eat all that food. Unfortunately, cleaning your plate means that you enjoyed the meal.

Tip: Ask him or her for the recipe. Imitation in the sincerest form of flattery. Your host will be thrilled that you enjoyed the meal so much that you want to share it with others.

Dance the night away
If there's music at the party, then dance away. Not only will you groove away from the buffet table, but you'll burn calories.

Be part of the solution
Be sure to practice what you preach at your own party. Limit the number of hors d'oeuvres you serve and keep them as healthful as possible. Choose fresh veggies and sliced fruit instead of cheese and crackers. Serve dinner early and choose a lean entree such as grilled seafood or skinless chicken.

Tip: When it comes to dessert, go light and go for a contained amount. When you make a dessert, make one that can only be served in individual portions. If you're having a party for eight, make sure you only have eight individual desserts. Then there's no leftover cheesecake to wake up to.

Have a safe and wonderful holiday season.