Benefits of Breakfast

Need an energy boost? Breakfast is the most important meal of the day because it replenishes our depleted energy stores and keeps our metabolism running. Skipping breakfast or not eating enough tells our body to conserve energy, slow down our

metabolism and burn fewer calories throughout the day. This is why people who skip breakfast are more likely to be overweight than breakfast eaters.

New studies are revealing even more evidence of how

important breakfast is as it relates to metabolic function. When skipping breakfast study participants produced 39% more

insulin and had higher blood sugar levels later in the day as a result. Concerns over regularly skipping breakfast might lead to chronic insulin resistance, a major risk factor for type 2

diabetes.

To keep your blood sugar stable and to kick start your energy select fiber and protein rich foods for breakfast that provide about 20-35% of your total daily calories. For someone

targeting 1600 calories per day that is 320 calorie breakfast. For someone targeting 2000 calories per day that is 400 calorie breakfast. Below are some ideas:

· Whole grain English muffin topped with 1 tbs peanut butter and 1/2 sliced banana (285 calories)

· 6 ounces nonfat plain Greek yogurt topped with 3/4 cup blueberries and 2 tbs slivered almonds (240 calories)

· 1 slice whole grain toast topped with 1/4 mashed   avocado, 1 poached egg, and hot sauce (255 calories)

· 1/2 cup egg whites mixed with spinach, tomato, and onions served with 1 slice whole grain toast topped with 1 tbs peanut butter and 1 cup of melon (350 calories)

· 1/2 cup dried oats cooked with 1 cup skim milk, 1 chopped apple, 2 tbs chopped walnuts, and cinnamon powder (415 calories)

Have you tried Kombucha?

Kombucha is a fermented and slightly carbonated tea drink  originating in ancient Chinese medicine over 2000 years ago. Sweetened tea is fermented with a colony of bacteria and yeast which produces a mushroom in the liquid. In fact in the Chinese language Kombucha is called “chajun” which translates to tea mushroom.

The beverage is acidic, tart, vinegary, and slightly alcoholic. 8 ounces typically has 30 calories and contains B vitamins as well as probiotics, bacteria, and other chemical compounds.

Unpasteurized kombucha can ferment and develop an alcohol content to the level of some beers. In fact Whole Foods pulled kombucha from its stores due to concerns of fluctuating alcohol content beyond the legal limit of 0.5%. Pasteurizing stabilizes the fermentation process and makes the beverage safer to   consume allowing Whole Foods to carry the beverage again.

Many health claims include improvements in digestion, liver   detoxification, cancer prevention, and stimulation of immune function. To date there is no scientific evidence to support these health claims.

There have been several documented cases of serious adverse effects from drinking kombucha, particularly when home-brewed and unpasteurized. The FDA warns of a high risk of contamination from home-brewing kombucha which could result in toxic reactions and death in some reported cases.

In the late 1990’s Kombucha became commercially available, and when pasteurized, is much safer to drink than home-brewed varieties. The bottom line is that kombucha is not a magic cure-all elixir. Science is not substantiating the health claims but if you do believe in the health benefits drink it in moderation and be careful with your selection to ensure safety.

Eat the Rainbow, with Rainbow Chard

This colorful vegetable is cousins to kale and is packed with nutrients you want to be eating. As one of the most popular vegetables along the Mediterranean, research shows chard contains 13 different antioxidants as well as Vitamin C, Vitamin K, potassium, and iron to nourish your body.

As a member of the chenopod family (along with beets, spinach, and quinoa) chard provides a number of health benefits not available from other foods. The bright red and yellow pigments protect our nervous system, including organs like our eyes. Chard also has a high level of nitrates which has been shown to lower blood pressure in some studies.

One cup of cooked chard provides over 700% of the recommended daily amount of Vitamin K necessary for bone health and blood   clotting. It also contains over 200% of the recommended Vitamin A  necessary for eye health, immune function, and cell growth.

When purchasing chard look for plants with firm, deep green leaves. Smaller leaves will have a more milder taste and be more tender. Store chard in the refrigerator to keep it fresh. When cooked, chard is very similar to spinach and can be used interchangeably in       recipes. When eating raw, try chopping it into thin ribbons to make the chard more tender and easier to handle.

This colorful vegetable is packed with good for you nutrients and is a great addition to soups, stir-fries, or as a topping on pizza. For a tasty salad try our Roasted Pear and Rainbow Chard Salad Recipe below.

Roasted Pear and Rainbow Chard Salad Recipe

Serves: 4

360 calories each

Vinaigrette Ingredients:                         

2 tbs freshly squeezed lemon juice

4 tsp Champagne vinegar

1 tsp Dijon mustard

4 tbs extra-virgin olive oil

Salad Ingredients:

1 tbs extra-virgin olive oil

1 tbs Champagne vinegar

4 small, firm pears

1 bunch rainbow chard, stems trimmed and roughly chopped

1/2 cup goat cheese 

4 lemon wedges

Directions: To prepare vinaigrette whisk together all four ingredients and set aside. To prepare salad preheat oven to 375°F. In a small bowl whisk together olive oil and champagne vinegar. Cut pears in half and carefully cut out the core. Set pears with sliced side facing up on a rimmed baking sheet. Drizzle olive oil mixture over pears. Place in oven and roast 8 minutes. Turn and roast an additional 6-8 minutes until edges are golden and pears are easily pierced with a fork. Set aside.

In a large bowl toss greens with half the vinaigrette. Crumble goat cheese and toss in gently. Divide greens between four plates, add 2 pear halves and drizzle with remaining vinaigrette. Garnish with lemon wedge before serving. 

How Taxes Raise Cholesterol

Unhealthy food choices, lack of exercise, smoking, and genetics are all factors contributing to high cholesterol, but one undermentioned factor is the role chronic stress plays in cholesterol and heart health.

Whether you have a tough job, you have relationship problems, or other high anxiety situations in your life, chronic stress can raise cholesterol in a number of ways. When stressed the hormones cortisol and adrenaline are released which activate our fight or flight response. These hormones increase energy production by releasing glucose and fatty acids into your bloodstream to supply energy to your muscles. Epinephrine increases your heart rate and cortisol narrows your arteries which helps your heart pump blood faster to deliver oxygen and glucose to your muscles.

Releasing some cortisol is normal and actually healthy, but chronically elevated levels can raise cholesterol, effect your weight, decrease your immune function, and increase your chronic disease risk. Cortisol also increases hunger signals in the brain resulting in cravings for high calorie foods. Stressed people often stop exercising too, which contributes to higher cholesterol levels as well.

Tax day is fast approaching and one study published in Circulation Journal looked at how taxes impact cholesterol. The study followed accountants filing individual income-tax returns through tax season. The accountants were 28-50 years old and remained consistent with their diets and exercise routines through the study period. Researchers found cholesterol rose on average 13% from 206 mg/dL in January to 232 mg/dL on April 15th and then back down to 215 mg/dL in June.

Similar research on airline pilots found total and LDL cholesterol rose about 5% when under high stress preparing for recertification exams. Cholesterol levels also rose when pilots were asked to give a speech on short notice.

Stress management is important for cardiac health and should include regular exercise, adequate sleep, and relaxation. Limit caffeine as this can stimulate cortisol. Also limit sugar, chocolate, baked goods, and white grains as these are stimulants which can also elevate triglycerides. Avoid high saturated fat foods which can increase cholesterol such as butter, cheese, ice cream, red meat, fried foods, whole milk, 2% milk, baked goods, and many packaged snacks. Focus on eating a well balanced diet rich in vegetables, fruit, beans, whole grains, lean protein, low fat dairy, and a small amount of healthy fat every day.

Kraving Kale

Kale is a nutrient rich powerhouse, and may be one of the  healthiest vegetables we could be eating. It belongs to the cruciferous vegetable family (along with broccoli, cabbage, and Brussels sprouts). At only 33 calories per cup, kale   provides over 130% of recommended vitamin C, 205% of recommended vitamin A, 680% of recommended vitamin K, and 9% of recommended calcium. It is also a good source of potassium, iron, and phosphorus.

Kale contains carotenoid and flavonoid antioxidants helping to prevent oxidative stress, inflammation,  and cancer. The fiber content of kale can also help lower cholesterol levels and reduce the risk of heart disease.

If you are like many people who find kale to be a bit tough, baby kale is a great option. Harvested prior to the plant reaching full maturity, baby kale has a mild and more tender leaf while providing nearly the same nutrients as the adult version.

Looking for ways to eat kale? Kale doesn’t need to be cooked and can be enjoyed in a salad by slicing it into thin ribbons. Its bitter taste pairs well with tart flavors such as fresh lemon. Kale can easily be added into smoothies where the flavor can be blended with sweet strawberries or banana.

Kale’s sturdy texture holds up well in soups and pasta,   making it a better option over spinach which can fall apart easily. Sautéing kale with olive oil and garlic makes for a great side dish or topping on your homemade pizza. Kale chips baked in the oven also makes for a tasty snack that is much healthier than potato chips. For a fresh spring salad try the delicious recipe below.

Baby Kale Salad with Lemon, Parmesan, and Crispy Chickpeas

 

Serves: 4

240 calories per serving

 

Ingredients: 

1 can (15 oz) chickpeas, rinsed and drained

3 tbs olive oil

1 tbs lemon juice

1 minced garlic clove

Ground black pepper

5 oz bag baby kale

2 oz Parmigiano-Reggiano Cheese

Directions: 

Preheat the oven to 425°F. Place chickpeas on a baking sheet and toss with 1 tbs olive oil and some pepper. Roast 10-12 minutes, stirring once until  chickpeas are crispy. Let cool.

 

In a bowl, combine lemon juice, 2 tbs olive oil, garlic, and pepper. Add the kale and toss until evenly coated.   Arrange on plates and top with cheese and roasted chickpeas. Enjoy!

Eggs and the Cholesterol Debate

We eat a lot of eggs, enough to produce 75 billion in the U.S. each year. With all the omelets, egg salads, and recipes calling for eggs...are they good for us?

Eggs are considered the gold-standard of protein. One large egg has 70 calories, 5 grams of fat, 1.5 grams of saturated fat, 6 grams of protein, and 212mg of cholesterol. Eggs also contain vitamin A, potassium, and many B vitamins.

People concerned with cholesterol have avoided egg yolks for a long time since all the dietary cholesterol is contained in the yolk. The American Heart Association used to advise the general  population to limit dietary cholesterol to 300mg/day and for people with high cholesterol or heart disease risk to limit their dietary cholesterol to 200mg/day, and no more than 2 egg yolks per week.

New research on dietary cholesterol and cholesterol in the blood have been inconclusive leading the American Heart Association and the American College of Cardiology to state more studies are needed before definitive recommendations for dietary cholesterol can be made. While it is clear more evidence is needed to establish safe limits, unrestricted consumption might not be helpful. Since cholesterol is naturally produced in the  liver it is not an essential nutrient. Some studies suggest dietary cholesterol may increase bad “LDL” cholesterol as much as 5%.

We recommend a common sense approach; enjoy eggs on occasion but if you have high cholesterol don’t eat egg yolks every day. Egg whites do not contain cholesterol and are fine to eat daily. For blood cholesterol concerns focus on reducing saturated fat intake which has a stronger association with increasing bad “LDL” cholesterol. Limit fried food, butter, whole milk, 2% milk, cheese, ice cream, red meat, bacon, sausage, poultry skin, chocolate, cookies, cake, pastries, baked goods, chips, pizza, and many processed foods.

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