Eat Out Italian, and Lose Weight

Our culture loves to eat. Dining out is a social event where we relax, enjoy food good, and enjoy great conversations with friends. American’s are eating out more than ever and unfortunately it is resulting in an obesity epidemic. We all know eating at home is more calorie conscious, but it also is not always feasible. Is it possible to eat out regularly and still lose weight?

Let’s say you want to be weight conscious Friday night when eating at an Italian restaurant. You are going out with friends so you want to enjoy yourself but you still want to make health choices. 

You arrive at the restaurant hungry and fresh bread is placed on the table so you enjoy just one piece (80 calories) with a small amount of butter (40 calories). You practice good willpower and  resist a second piece of bread.

You skip the heavy appetizers and order a Caesar salad. Recognizing it has a lot of oil and cheese you only eat half (200 calories). Your plan is to limit starches so you order Chicken Marsala with steamed vegetables and no pasta. It is so good you eat three-quarters (575 calories).

You are having a great time with friends and enjoy 2 glasses of wine (250 calories). Your friends want to order dessert but you resist. You made some great decisions to cut out calories, but your total intake was still 1145 calories, way over your goal.

People following a 2000 calorie diet need about 500-600 calories at meals. People trying to lose weight with lower calorie goals need even less. Is it possible to eat out and still lose weight? It is if you stick to your calorie goals. Try this approach the next time you go out for Italian…

Eat an apple or another small healthy snack 1-2 hours before dinner so you don’t arrive at the   restaurant starving. Skip the bread altogether and enjoy only 1 glass of wine (125 calories). If you feel the need for an appetizer try a bowl of     minestrone soup (110 calories). Order a grilled salmon salad (without cheese, avocado, nuts, or dried fruit) with clear dressing on the side to use sparingly. Plan to eat about 1/2 the salmon and most of the salad (350 calories). Skip dessert and you are at 585 calories for the night. Skip the wine or soup and you are even less!

Many restaurants are now offering entrees under 600 calories which are great choices to select. Restaurants such as Harvest and Season’s 52 pride themselves in offering entire menu’s under 500 calories making them wonderful options for a night out with friends. Learning to eat all foods in moderation is important for a healthy lifestyle, and selecting smaller portions and lower calorie menu items sets you up for success in fitting the battle of the bulge.

Calories at Popular Italian Restaurants
1 glass wine 125Caesar Salad 400Tiramisu 510Lobster Ravioli 700Chicken Marsala 700Chicken Parmesan 850Salmon with Lemon & Herbs 990Steak & Gorgonzola Salad 1200Lasagna 1820Gnocchi 1870Fettuccini Alfredo 2000Mussels Diavolo 2310*these are general estimates, portion sizes and cooking methods vary  greatly among restaurants

Dining Out Strategies

Look up the menu and nutrition information before going out to eat

Order soup, salad, or healthy appetizers for your main entrée

Box up 1/2 or 3/4 of your entrée before you start eating

Ask for no cheese to cut out 100 calories per slice

Order salad dressing, sauce, and toppings on the side

Select items that are baked, grilled, broiled, poached, or steamed

Cheers to Good Health

Aging is a state of mind, and protecting our mind starts with the food and drinks we consume every day. One of the most powerful ways we can enhance memory, mental alertness, and slow brain aging is by drinking green tea regularly.

With over 4,000 years of use, tea is the most widely consumed beverage in the world, second only to water. There are three main types of tea: green, black, and oolong. The difference is in how the teas are processed. Green tea is made from unfermented leaves helping to retain the highest amount of antioxidants to protect against chronic disease such as heart disease, stroke, and cancer.

Tea also contains catechins which makes blood less sticky helping to further reduce the risk of heart attack and stroke. Catechins can also reduce free radical damage and some studies show it may help prevent breast, prostate, and GI tract related cancers.

Green tea has the highest catechin content, about 375 mg per cup, followed by black tea with about 210 mg per cup. Decaffeinated green and black teas appear to have the same benefits as regular.

Studies have also shown people who drink at least one cup of tea daily have higher bone mineral density helping to reduce the risk of osteoporosis. There are many properties in tea which could contribute to strong bones; fluoride being the best known can also help prevent cavities as well. Too much fluoride can be a problem, so it is best to limit tea to 4 cups or less daily.

Adding milk to tea blocks the absorption of catechins so this should be avoided. Sugar and alternative sweeteners do not  appear to effect catechin absorption, although consuming these in moderation is best.

Studies show tea is a powerful antioxidant that helps protect against many diseases and enhance mental function. Enjoy green tea regularly as part of a healthy lifestyle. 

Does chocolate have health benefits? Or is it all a myth?

Media attention on dark chocolate research and potential health benefits has increased sales of dark chocolate, fueling a 93% growth in the market. If you are looking to justify some indulgences this Valentine’s Day scientists have uncovered health benefits in cocoa. But before you grab a chocolate bar or a slice of chocolate cake it is important to understand not all chocolate is healthy.

Chocolate comes from harvesting cocoa beans and combining them with ingredients such as sugar, milk, and butter to make the tasty treats we love. 

Studies show cocoa contains powerful phytochemicals which can improve blood flow, increase flexibility of arteries, lower blood pressure, reduce clumping of platelets, and increase brain alertness. Some studies show people who ate dark chocolate regularly had a 50% reduction in heart disease risk.

One promising study gave middle-aged sedentary mice epicatechin, a compound in cocoa, twice daily. Half the mice exercised daily and the other half did not. After 15 days all mice performed an exercise test. Mice who never exercised but consumed epicatechin performed better than mice not fed the compound but who exercised daily. The top performers were mice who did both, consumed epicatechin and exercised.

The epicatechin appeared to increase capillaries as well as mitochondria which produce cellular energy, even in mice who never ran during the 15 day study. Mice are not people, but this study provides evidence of chocolate increasing athletic performance even in sedentary conditions. The human dosage equivalent to the mice consumption is 1/6th of an ounce or 1/2 a dark chocolate square.

Most chocolate is highly processed, meaning it has a lot of added ingredients such as sugar, fat, and preservatives which are not healthy and can lead to weight gain. Heavily processed dark chocolate is also lower in phytochemicals and does not provide the same health benefits as minimally processed dark chocolate or pure cocoa powder. When purchasing dark chocolate look for over 70% cocoa to receive some health benefits and select the least processed varieties. One of our favorite ways to enjoy the health benefits is mixing 3 tbs of unsweetened cocoa powder into oatmeal for breakfast. 

Winter Sports Workouts

Is the winter weather giving you cabin fever? We all love to be warm and toasty indoors, but spending time outside in nature can improve cognitive function and overall sense of well-being. Winter sports are a great way to stay active in the cold weather and burn off extra calories from the holidays.

Downhill skiing, also called alpine skiing, is a great way to engage your core, leg muscles, and arms. With mountains less than two hours from Philadelphia it is a great activity for the entire family. The best part is after 60 minutes of moderate downhill skiing a 185 lbs person can burn 530 calories! Are you more of a snowboarder? The same amount of calories are burned per hour making it a great workout as well.

Ice skating is easy on joints because it is low Impact. It can also improve balance and

coordination by engaging many small stabilizer muscles which are not typically engaged in day-to-day life. Skating can improve strength and help improve performance in other activities such as skiing, running, and yoga. Our same 185 lb person can burn a whopping 615 calories in 60 minutes of  moderate ice skating! The Blue Cross River Rink is open daily until the end of February so bundle up, get out there, and skate away.

Snow shoeing improves cardiovascular endurance while building strength and agility. Two studies conducted by Ball State University and the University of Vermont found snow shoeing can burn twice the number of calories as walking at the same pace, up to 1,000 calories per hour! The harder the terrain the greater the workout will be. Buckman’s in King of Prussia, Doylestown, and Ardmore rent snow shoes which is good to keep in mind when the next snow storm hits.

This winter get out there and have fun with winter sports. Enjoy the fresh air, the beauty of nature, and the calorie burning potential!

Ski Resorts in Pennsylvania

· Blue Mountain 86 miles from Philly

· Jack Frost 90 miles from Philly

· Camelback 102 miles from Philly

· Bear Creek 107 miles from Philly

· Alpine Mountain 109 miles from Philly

· Montage Mountain 122 miles from Philly

· Elk Mountain 149 miles from Philly

· Whitetail 183 miles from Philly

Health Benefits of Chicken Soup

The common cold is extremely common, but the reason for catching a cold is hard to assess. Some researchers have found when the internal body temperature drops after exposure to cold air, the immune system can drop as well making us more susceptible to colds. This could help explain why more people get sick in the winter rather than the summer.

Taking preventative measures to safeguard your health is strongly recommended. Protect yourself and others by washing your hands often, especially before eating. Avoid unnecessary contact with others and use a paper towel to open bathroom doors. Cough or sneeze into your arm or shoulder instead of into the air. And most importantly stay home when you are sick.

The flu is expected to peak in early January and hopefully decrease as the winter progresses. If you do come down with the flu or a cold, research shows eating chicken  soup is beneficial and is much more than comfort food when you are sick.

Researchers found chicken soup acts as an anti-inflammatory agent. It inhibits the migration of white blood cells to mucous membrane surfaces helping to relieve congestion and decrease cold symptoms.

Chicken soup was also more effective than hot water at thinning mucus and speeding up movement through the nose. This helps limit the amount of time viruses come in contact with the lining of your nose and can decrease the length of your cold.

Chicken soup contains nutrients in a form the body can easily absorb. Vitamin A, C, magnesium, phosphorus, gelatin, and antioxidants have been known to help build a strong immune system and fight off viruses. The protein from chicken provides amino acids which are used to build antibodies to fight infection. The carbohydrates in noodles or rice provide easy to digest energy which keeps you feeling satisfied.

Because chicken soup is mostly liquid, it prevents dehydration, especially if you are sweating from a fever. Plenty of other fluids is also recommended to help maintain hydration levels. The sodium and potassium in chicken soup can help maintain electrolyte balance. If purchasing canned soup, read the food label as some soups contain excessive amounts of sodium. These should be avoided if you are salt sensitive or suffer from high blood pressure.

Some of the brands used in studies that were found to be beneficial include: Campbell’s Home Cookin’ Chicken Vegetable, Campbell’s Healthy Request Chicken Noodle, Lipton Cup-o-soup Chicken Noodle, and Progresso Chicken Noodle.

Old-Fashioned Chicken Noodle Soup

Serves: 4

Ingredients:      

8 cups fat-free lower-sodium chicken broth                                

2 (4-ounce) skinless, bone-in chicken thighs                               

1 (12-ounce) skinless, bone-in chicken breast 

2 cups sliced carrots 

2 cups sliced celery

1 cup chopped onion

6 ounces uncooked egg noodles

1/2 tsp black pepper

Directions: 

Combine chicken stock with thighs and breast in a saucepan over medium-high heat; bring to a boil. Reduce heat and simmer 20 minutes. Remove chicken from pan and let stand 20 minutes. Remove chicken from bones and shred meat into bite-sized pieces. Discard bones. 

Add carrots, celery, and onions to pan; cover and simmer 10 minutes. Add noodles and simmer 6 minutes. Add chicken and pepper, cook 2 minutes or until noodles are tender. Garnish with celery leaves if desired.

Updated Dietary Guidelines for Americans

Every five years updated Guidelines are released to help guide Americans to eat healthier. The latest Guidelines released Thursday focus on:

· Balancing calories with physical activity to maintain a healthy weight
· Consuming more nutrient dense foods such as fruits, vegetables, whole grains, fat-free and low-fat dairy products and seafood
· Consuming fewer foods with sodium, saturated fats, trans fats, cholesterol, added sugars, and refined grains

More specific guidelines include:

· Consuming less than 10% of calories from added sugar daily
· Consuming less than 10% of calories from saturated fats daily
· Consuming less than 2,300 mg of sodium daily
· If consumed, drinking alcohol in moderation (up to one drink per day for women and two drinks per day for men)

Many experts criticize the government for allowing food manufacturers and lobbyists to skew published Guidelines. There is a great deal of money at stake based on what the guidelines say, and many food manufacturers are fighting hard to keep their businesses profitable.

According to the government, the Guidelines are grounded in the most current scientific evidence meant to help people make healthy food and beverage choices. Experts, including those from the American Cancer Society, argue the new Guidelines did not highlight the latest medical research on red meat and processed meat consumption which is repeatedly linked to higher rates of heart disease, cancer, and premature death. It is well known the meat industry has a huge influence on the USDA and many experts criticize this relationship skewing the Guidelines.

Overall we applaud the Guidelines for encouraging a reduction in added sugar, saturated fat, and sodium. In 2005 the Guidelines targeted dangerous trans fats resulting in the FDA requiring trans fats be listed on nutrition labels and removal of trans fats from all foods by 2018.

Optimism for similar changes in sugar and sodium usage by food manufacturers is anticipated. We are also pleased to see focus on the importance of everything one eats and drinks over a lifetime, rather than focusing on one specific nutrient or a specific diet to follow. It is clear the updated Guidelines are beneficial for Americans but there is certainly room for improvement.

Vitamin D Deficiency-What Are the Symptoms?

Rising evidence is linking vitamin D deficiency to increased risk of chronic diseases such as hypertension, heart disease, autoimmune diseases, and cancer. Also known as the sunshine vitamin, vitamin D is converted to a hormone within the body and acts as a chemical messenger between cells. Over 200 genes respond to vitamin D where it has a pivotal influence on bone health as well as controlling inflammation, making it a determinant factor in the development of many diseases.

42% of US adults are deficient in vitamin D, the highest rates were among African Americans and Hispanics according to a 2010 study in Nutrition Journal. People living in the Northern United States above Richmond, VA were more at risk for developing vitamin D deficiency in the winter due to the angle of the sun preventing UVB rays from being absorbed by the skin.

Vitamin D is called the sunshine vitamin because the body can produce its own supply from sunlight. Sun exposure allows the body to synthesize vitamin D in the skin, where it is then metabolized in the liver and kidneys to become activated for use. To prevent deficiency it is recommended to expose arms and legs to sunlight for 5-30 minutes between 10am-3pm twice per week; although season, latitude, and skin pigmentation could alter exposure time requirements.  

Vitamin D is also found in some foods such as fortified dairy products, salmon, sardines, mackerel, fortified oatmeal, fortified orange juice, fortified cereal, and some mushrooms.

You are at higher risk for vitamin D deficiency if you are African American or have darker skin tones, are elderly since vitamin D is not synthesizes as effectively, have a bowl disease such as IBS or Crohn’s, have limited sun exposure, are overweight since it is harder for the body to retrieve stored vitamin D imbedded in deeper adipose stores, and if you have kidney or liver disease.

Symptoms of deficiency are subtle, often people report bone pain or muscle weakness. Many times people do not have any symptoms at all. A blood test measuring the amount of vitamin D in your blood can assess whether you are deficient.

One study following 50,000 men for 10 years found those deficient in vitamin D were twice as likely to have a heart attack compared to men with sufficient vitamin D levels. Low vitamin D levels were also associated with higher risk of heart failure, sudden cardiac death, stroke, and cardiovascular disease.

Vitamin D has a role in lowering blood pressure and deficiency could result in higher blood pressure levels. Research shows vitamin D also plays a role in insulin secretion and vitamin D deficiency resulted in impaired insulin secretions and glucose intolerance in type 2 diabetics. In addition to increasing the risk of chronic diseases, deficiency can also cause rickets in children and osteoporosis in adults.

The recommendation for most people is to obtain sufficient sunlight or to consume 600 IU of vitamin D daily, 800 IU for people over 70 years of age. Since vitamin D is fat soluble taking too much could lead to toxicity. Do not exceed 4,000 IU daily unless under doctor

supervision.