liGymRatt’s BodyBlog

Are You Speed-Eating? Hit the Brakes.February 28, 2008

Eating on the run is common for many Americans. But eating slowly may be better for your health and your enjoyment of food.

Food involves more of your senses than taste. If you eat quickly, you might short-change yourself on the full experience: the visual presentation of the food on your plate; the combination of smells and the anticipation of goodness to come. So slow down!

• Always eat from a plate.
• Sit at a table.
• Eat only when you’re hungry.
• Enjoy what you eat.

When you eat more slowly, you can better sense when you are full and stop before you overeat.
Produced by ADA’s Public Relations Team

Control Morning SicknessFebruary 27, 2008

Morning sickness, characterized by nausea and vomiting, is experienced by 50 percent to 90 percent of pregnant women. The cause of morning sickness, which can occur throughout the day or night, is likely due to changing hormones during pregnancy.

These suggestions may help keep morning sickness at bay:

• Avoid strong-flavored foods.
• Keep a package of dry crackers at your bedside and have some before you get out of bed.
• Space your meals throughout the day and drink plenty of water between meals.
• Limit high-fat foods.
• Have a small snack before bed that’s high in protein, such as peanut butter and crackers. 

If morning sickness persists for more than a week or for more information on why these tips can aid in keeping morning sickness at bay, contact a registered dietitian for help in developing a pregnancy eating plan that is right for you. If you vomit more than twice a day, call your doctor.

Produced by ADA’s Public Relations Team

For Heart Health, Eat Plenty of FiberFebruary 22, 2008

Fiber helps your body stay healthy and may prevent heart disease. Consuming enough fiber may be easier than you think.

Fiber is found in oats, barley, beans, apples, oranges and other fruits and vegetables, may help prevent heart disease by lowering LDL or “bad” cholesterol levels.

Set a goal to eat 20 grams to 35 grams of fiber every day. The best way to do this is to consume a wide variety of whole grains, nuts, seeds, beans, fruits and vegetables.
 
Add vegetables to stews and casseroles and add oats to meatloaf, breads and cookies. Fruit on cereal, as a snack and in salads are other options.

You can meet your fiber needs with five daily servings of fruits and vegetables each day, along with whole grains and beans.
Produced by ADA’s Public Relations Team

Culinary Ideas That Work at Home, TooFebruary 20, 2008

At upscale restaurants, fast-food eateries, delis and family-style establishments alike, chefs are enhancing the natural flavors of food while retaining their nourishing qualities. You can use the same culinary techniques to lighten up the dishes you prepare in your kitchen.

• Poach fish, poultry or meat in flavorful broth, rather than cooking them in oil. Poach fruit in juice, rather than cooking in sugary syrup.
• Intensify flavors with high-heat cooking, such as pan-searing, grilling or broiling to brown meat and seal in juices.
• Add fuller flavors with more whole grains, including brown rice, amaranth and quinoa as well as wild rice.
• Serve bean purees or olive tapenade instead of butter or margarine as table condiments.
• Add nuts like hazelnuts, almonds and pecans to recipes. Just a few nuts pack big flavor and nutrition.
• Use big, bold flavor ingredients in small amounts, such as feta cheese, pomegranate seeds, chipotle pepper or cilantro.

Produced by ADA’s Public Relations Team

Controlling PMS with NutritionPremenstrual syndrome starts as many as 14 days before a woman’s period. While there is no evidence of any links between PMS and nutritional deficiencies, you may be able to control PMS by what you eat:

• Some research indicates calcium may help reduce fluid retention and regulate mood-related brain chemicals. In any case, consider boosting your calcium intake. It is essential for lifelong bone health and most women don’t get enough of it in their daily diet.
• Phytoestrogens are naturally occurring plant estrogens that may help relieve some PMS symptoms. They are found in tofu, tempeh, soy milk and other soy foods. Science hasn’t yet determined how much phytoestrogen you need or exactly how phytoestrogens interact with other hormones. Still, foods containing phytoestrogens are worth enjoying for their potential health benefits.
• For water retention, a general guideline is to limit sodium intake to 2,400 milligrams per day; for most women there is no need for further limits (unless there are medical reasons to do so). And do not limit your fluid intake.

General guidelines for good health may help you cope with PMS. Eat an overall healthful diet, live an active lifestyle, relax and get plenty of sleep.

 Produced by ADA’s Public Relations Team

Milk Recommendations for InfantsFebruary 15, 2008

Cow’s milk is a great source of calcium and other nutrients, making it an ideal food for toddlers, children and adults. However, regular cow’s milk should not be consumed by infants younger than 12 months. While some infant formula is made from cow’s milk, it’s been modified for infants.

The high protein content of unmodified cow’s milk makes it hard for a baby’s system to digest and process. Potassium and sodium levels also are higher than recommended for babies.

Consult your pediatrician around your child’s first birthday for the okay to switch from formula or breast milk to cow’s milk. Visit a registered dietitian for more information on a healthful infant diet.

Produced by ADA’s Public Relations Team

Happy Valentine’s DayFebruary 14, 2008

Along with Cupids, hearts and flowers, one thing is synonymous with Valentine’s Day: Chocolate.

Among South American tribes, chocolate was considered a food of the gods; for many people, it remains just that. With planning, chocolate can fit healthfully into anyone’s Valentine’s Day plans.

The fat in chocolate is a combination of saturated and unsaturated fat and does not appear to increase blood cholesterol levels. Even so, chocolate contains calories, so eat it in moderation.

Produced by ADA’s Public Relations Team

Cruise Your Way to Good HealthFebruary 9, 2008

Do your vacation plans include a cruise? You can enjoy the floating feasts on cruise ships without throwing your healthful eating plan overboard.

At mealtimes, check the menu before you dig in. Many of today’s cruise ships offer lighter fare. If you can’t resist the urge to order another serving, ask for a smaller portion. Just because your meals are prepaid doesn’t mean you have to order everything on the menu.

And take advantage of the ship’s fitness center, pool and exercise classes to work off some of the calories, or use the ship’s outer deck as a running or walking track.

Produced by ADA’s Public Relations Team

A Variety of Options with Chicken

Variety, enjoyment and flavor are key components to healthful meals. When you think chicken, how does it measure up?

Chicken offers tremendous versatility due to its very mild taste. Chicken can be roasted, baked, oven fried, grilled, stewed or even microwaved. For variety, season chicken with different herbs such as tarragon, chives, or basil, try teriyaki, parmesan, lemon, cajun, or BBQ.

Boneless chicken breast cooks quickly and makes a great addition to salads, pasta, stir-fried vegetables, or mixed with fruit for chicken salad.

To enjoy chicken safely, cook until it reaches 160 degrees farenheit or until juices run clear. If there are leftovers, wrap them tightly and store in the refrigerator for no longer than three to four days or in the freezer for up to four months.

If you are tired of plain chicken, experiment with new seasonings or use the many different summer vegetables to flavor-up chicken.