Embrace the New Year

We'll hear it the entire month of January... A New Year - A New You.  So I ask...What makes the idea of a new year fill us with excitement and anticipation of setting new health and fitness goals?    Maybe instead of rolling our eyes at the age old cliche, we should embrace the simple truth in this phrase and look to the new year to set goals not just for a new diet but for an overall healthier lifestyle. 

First, set realistic goals. If are currently not exercising don’t set a goal of running a marathon by the end of the year. Start by adding a short walk into your routine a few times a week and slowly work up to 30 minutes 4-5 times a week.   If your goal is to start running, once you can comfortably walk 30 minutes at a time, add 1-2 minute running breaks into your walk and slowly work up to longer periods of time as you get more comfortable. 


Second, slowly make healthy changes in your diet.  A complete pantry overhaul may be what you need but to keep your family from thinking you have lost your mind...make simple changes one at a time.  For instance, switch from white rice and pastas to brown.  Switch from white bread to wheat and multi-grain varieties.  Be more conscience about the packaged products you are purchasing; if they contain high fructose corn syrup or any kind of hydrogenated oils, put them back on the shelf.  And the most important nutrition goal you can have is to limit your animal protein and start eating a larger variety of fruits and vegetables.

Third, have fun. Try not to look at healthy eating and exercise as a daunting, punishment to endure. Instead, try to turn it into a new way of life – your new and improved lifestyle. Exercise stimulates various brain chemicals, which may leave you feeling happier and more relaxed than you were before you worked out. You'll also look  and feel better when you exercise and eat a healthy diet on a regular basis, which can boost your confidence and improve your self-esteem.

Preventing Breast Cancer - Foods to Avoid

I like to read articles that are quick and to the point.  With all the information about what foods to eat and what to avoid it can get overwhelming to know what to do.  Remember food should be food.  If there is a list of ingredients on the package that you cannot pronounce and that your grandmother would not recognize...it's probably not real food.

Here are some dietary habits to avoid, as they may increase the risk of breast cancer(from dr.weil.com):

1. Eating too much fat. Keep your dietary fat content low - below 25 percent of your daily calories is ideal.
2. Consuming animal fats, polyunsaturated fats (including many vegetable oils), and hydrogenated oils (margarine, and vegetable shortenings) can all increase cancer risks. Minimize consumption of all.
3. Drinking alcohol. Even in modest amounts, alcohol consumption is associated with an increased risk of breast cancer.
4. A daily intake of conventionally raised meat, poultry, eggs, and dairy products. Replace with organic, hormone-free versions and use sparingly.

http://www.drweil.com/drw/u/TIP03644/Preventing-Breast-Cancer-Foods-to-Avoid.html

A Healthier Cracker

Not long ago, I had a craving for crackers and cheese. I picked up a box of the most popular brand of buttery round crackers and decided to read the ingredients. I was shocked to find that the ingredients included partially hydrogenated soybean oil and high fructose corn syrup. Unbelievable! So I went on the search for a healthier cracker and this is what I found:

Eat This: Back to Nature Classic Rounds: They taste as good as the more popular brands but they contain no trans fat, no hydrogenated oils, and no artificial preservatives.

Not That: Popular Brand Crackers containing HFCS and Hydrogenated Oils.

I have found these crackers at Super Target, Market Street and Kroger

Why Some Food Additives are Bad for Your Health

If you read the list of ingredients on food labels chances are there are several items you have heard are not good for you or your family but you may not know why. I have listed a few below in hopes that it will help you understand the reasons why some of these additives should try to be avoided:

Artificial Food Colors: Linked to hyperactivity in children, learning problems

Monosodium Glutamate (MSG): Headaches and muscle aches

Nitrates: Linked to gastrointestinal cancer, flushing and headaches

Sulfites: Headaches

Partially Hydrogenated Oils: Clogs arteries, raises bad cholesterol, risk of heart disease

**Some information from Fear of Food Additives: Consumer Reports on Health**

A Healthier Pancake

My boys love pancakes. On occasion we will whip them up a batch from scratch but most of the time I use a mix. My favorite mix is Maple Groves Farms - All Natural Honey Buckwheat Pancake Mix. I add about a TBL of ground flax seed meal and a tsp of cinnamon to the mix. I also use canola oil.

They are on the healthier side of pancakes and do not contain partially hydrogenated oils or high fructose corn syrup like other mixes. Most importantly they taste pretty good. We also only use 100% natural syrup. You'd be surprised but the popular syrup brands almost all have high fructose corn syrup in them so make sure you buy only 100% maple syrup.

Top your pancakes with chopped pecans and fresh blueberries. Mmmm.....

Here is the website for Maple Grove Farms. You can also find this mix at Market Street.

http://www.maplegrove.com/index.asp

How to Cut Calories at Breakfast

1. Only Eat Half of a bagel; Split it with a family member or co-worker or safe the other half for tomorrow.

2. Drink your coffee or tea black. If you need to spruce it up use skim milk or a small amount of sugar. Do not use powdered coffee creamers. They contain partially hydrogenated oils.

3. Do not add whip cream to anything - not even lattes.

4. Scramble your eggs instead of fried.

5. Use skim milk or fat-free milk in your cereal.

6. Use turkey bacon or sausage. Try to find meats that are un-cured (do not contain nitrates).

7. Measure out the amount of cereal you use. Try to stay to one serving.

Healthy French Fries?

Is there really such thing as a Healthy French Fry? Well, I don’t know but I sure have found something pretty close. Today for Eat This Not That I conquer the French fry.

Who doesn’t love French fries? I don’t know anyone. Since we don’t eat fast food very often I had to find a frozen French fry that was acceptable to our diet. Looking at the ingredients on the major brands of frozen fries I found partially hydrogenated vegetable oil and other un-natural ingredients. Ugh! So I went on the search and finally found a brand I liked that used only a few, natural ingredients and also tastes great – kid approved!

Eat This: All Natural Alexia Foods Oven Crinkle Fries. They are made with organic potatoes, organic apple juice and sea salt. They are delicious and a much healthier choice than the fast food line or even some of the other brands of frozen potatoes. Other organic products in their line include hash browns and other French fry flavors.

They also have several non-organic products that we love including onion rings and sweet potato fries. Although these have a few more ingredients on their list they are still a much better alternative to fast food and even other brands.

Not That: Frozen French fries, Waffle Fries, and Extra Crispy Fries that include partially hydrogenated oils and other un-natural ingredients. Always read your labels.

Tomorrow I will write about the ketchup you will need to go along with your fries!

Here is the web site to Alexia Foods:
http://www.alexiafoods.com/index.html

The Other Pop-Tart

Funny how things work but I had 2 different conversations with 2 different friends today about pop-tarts. I thought that was a good sign for me to give you a healthy alternative to the “regular” pop-tart, which can contain ingredients such as high fructose corn syrup and partially hydrogenated oils, both of which are products to avoid.

When I went on my search for a healthier alternative I found Nature’s Path Organic Frosted Toaster Pastries. You can buy them at places like Market Street and Whole Foods and even on line. I have included the website.

Now I don’t recommend that you have your kids (or spouses!) eat them every day for breakfast but they are a much better alternative than the regular brand, come in a variety of flavors, are USDA certified organic and best of all…my kids love them!

http://www.naturespath.com/

Stumped By Trans Fat?

What is trans fat?

Trans fatty acids are formed when manufacturers turn liquid oils into solid fats. Trans fats are found in 40% of the products on supermarket shelves.

Why is trans fat bad?

It increases the risk of heart disease and raises LDL cholesterol levels in the blood. Eating just five grams per day ups your risk 25%.

Always check your food labels. Some foods may claim to be low-fat but they have trans fat in them. Here is a list of foods to be careful of - read the labels before you purchase:

1.Spreads like margarine and shortening
2.Packaged foods: Cake,muffin and cookie mixes
3.Fried Food (esp. fast food like fried chicken and french fries)
4.Doughnuts and other baked goods (cookies, crackers, muffins)
5.Some brands of microwave popcorn
6.Some frozen foods (pies, pizzas, chicken pot pies)

What to look for when reading your label:Any packaged goods that contains "partially-hydrogenated vegetable oils", "hydrogenated vegetable oils" or "shortening" most likely contain trans fat.