February 4, 2010 at 7:31 pm
· Filed under Uncategorized ·Tagged calcium, chobani, dairy, Greek yogurt, Providence restaurant
Yogurt is a great snack – rich in calcium and protein. If you’ve browsed the dairy aisle recently I’m sure you have noticed a gazillion types of yogurt. From plain to fruit-flavored, fat-free to full fat, some high in fiber, others super-enriched with healthy bacteria, and even yogurt in squeezable tubes, the options are endless. The multitude of choices available and their accompanying health claims are overwhelming for shoppers. One of the newer products in the dairy case is Greek yogurt, such as Chobani and Fage. Greek yogurt is simple, healthy and tastes great.
Greek yogurt is growing quickly in popularity because it stands out against other American-style yogurt. Its rich taste and smooth texture are addicting. The Chobani brand of yogurt opened up shop a few years ago after purchasing a closed down Kraft factory in upstate New York. In fact, it’s the same factory where Philadelphia Cream Cheese was first made. Since bringing on board a Master Yogurt Maker and hiring formerly laid off Kraft employees, Chobani has been churning out tasty Greek yogurt for America. Chobani offers both non-fat and low-fat yogurt in flavors like honey, pomegranate, and vanilla.
Although it makes a great snack or dessert, Greek yogurt is also a nice base for savory sauces such as a Tarragon Yogurt Sauce served with baked chicken. Plain Greek yogurt sauces pair well with fish and lamb. Chef Michael Cimarusti at Providence Restaurant in Los Angeles explains that when making a yogurt-based sauce he drains the yogurt with cheesecloth overnight to concentrate the rich flavors and remove excess water.
Greek yogurt may just be the answer for a simple snack or a velvety sauce without all the fuss and hype of other yogurts. Not only does it taste amazing, but it’s good for you.
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January 18, 2010 at 1:08 am
· Filed under Uncategorized ·Tagged cravings, kim snyder, meditation, mindful eating, weight loss, yoga
Yoga may teach mindful eating skills that promote weight loss and weight management beyond the effects of diet and other physical activity, according to a recent study published in the Journal of the American Dietetic Association. The focus on breath, conscious movement, and meditation in regular yoga practice may help develop personal restraint and consciousness of emotional response to food, causing yogis to maintain healthier weights. A higher level of mindful eating is associated with a lower body mass index (a measure of body fatness).
Factors involved in mindful eating include inhibition, awareness, external cues, emotional response, and distraction. For example, a mindful response to an external cue would be noticing that a craving for chocolate occurred after seeing a Godiva advertisement. Avoiding distraction while eating, such as watching television or eating while driving, is a mindful eating practice. It is possible to practice mindful eating without taking up yoga. Mindful eating tips: Start by sitting down at the table for meals. Eat slowly, and chew well. Try placing the fork back down between bites and taking the time to taste and appreciate your meal. Eating when you are hungry and stopping when satisfied (not stuffed) are essential mindful eating strategies that are key for weight loss.
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December 30, 2009 at 1:55 pm
· Filed under Uncategorized ·Tagged movie theater popcorn, portion control, weight management
I was recently at the movie theater and was surprised to see just how big the portions have become. While some fast food chains and other food companies are scaling down their portions, it seems like the movie theaters missed the message. I was told by the upbeat teenager behind the counter that drink sizes start at 32 ounces for a small and increase up to 64 ounces for a large. The small popcorn was equal to what reasonably could be viewed as a large and a large was enough to feed four to six adults. The picture below shows two medium sodas and a large popcorn. Keep in mind, a serving size of popcorn for an adult is three cups. McDonald’s refers to their 32 ounce soda as a large size.
Portion control is an important tool for weight management and is a key lifestyle approach for wellness. When dining out at places with gigantic portions our perceptions of what is a normal or healthy amount to eat can become skewed or distorted. Movie theaters benefit from offering large portions because they can charge more for relatively cheap food and beverage. However, America’s health pays the price.
Eating out is particularly tricky because servings are blown out of proportion and distractions like talking with friends or watching a movie can desensitize us to internal hunger and fullness cues. One solution for dining out is sharing with others or asking for the kid size. A child size ice cream cone, for example, is actually close to a reasonable adult portion. Try to avoid the trap of choosing the larger size because it seems like a better deal.
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December 6, 2009 at 10:38 pm
· Filed under Uncategorized ·Tagged Diabetes, food desert, food environment, health disparities, inner cities, Obesity
My comments for the Members of the Planning and Land Use Management Committee of Los Angeles City to support policy to increase the number of grocery stores and produce markets in the inner city neighborhoods. The City Council meeting will be held December 8, 2009.
Obesity is a local crisis for both adults and children in Los Angeles, especially in communities with lower socioeconomic status. Studies show that the environment in which a family lives has a large impact on the ability to choose healthier foods and that families living in lower income neighborhoods lack access to healthy and affordable food. In Los Angeles County it is estimated that there are four times more fast food restaurants and convenience stores compared to grocery stores and produce markets. In addition, those who live in the communities with more fast food restaurants and convenience stores relative to grocery stores face the highest rates of obesity. These neighborhoods are experiencing a disproportionate prevalence of overweight and obesity, and other related illnesses including diabetes, heart disease and cancer.
The consequences of childhood obesity are serious and continue to multiply. It is predicted that one-third of boys and 39 percent of girls born in Los Angeles after 2000 will get diabetes. These statistics are even more unfortunate for Hispanic and African American children. This is devastating for the future of these communities and will result in shortened life spans, reduced quality of life, increased rates of disabling conditions, and enormously high healthcare costs.
In my practice providing nutrition counseling to individuals and families with obesity, diabetes, and kidney disease, I have seen firsthand the consequences of poor access to nutritious food. Those with diabetes face gruesome complications like blindness and amputations. Adults who are obese are more likely to raise children who are obese. To help tackle the increasing numbers of overweight and obese youth, I have become certified in child and adolescent weight management. However, providing nutrition education is not enough. Changes must be made to the food environment. It is almost useless to encourage families to eat fruits, vegetables, and low-fat dairy products and prepare meals at home when they must take three buses and travel eight miles, pass dozens of fast food restaurants, to obtain fresh and nutritious food.
Improving access to healthy food is a vital part of improving the disparities in health in Los Angeles and reducing rates of chronic illness. We have seen changes in tobacco regulation turn around the rates of smoking in Los Angeles and the rest of California, a public health triumph. Creating equal access to fresh and healthy food is necessary to reverse the obesity crisis and improve the health of the future generations.
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December 1, 2009 at 1:58 pm
· Filed under Uncategorized ·Tagged 2010, cardamom, comfort food, food, food trends, inc., leeann smith, new year resolution
Just like fashion, food also has an “in” and an “out” list every year, obviously driven by consumers. Looking back at 2009, there was a lot of focus on recession-friendly foods – both comfortable and affordable, such as peanut butter and breakfast-for-dinner. There was a continued interest in super foods like acai, pomegranate, and mangosteen. Also, it would have been difficult to get through this year without noticing the surge in the locavore trend and increased consciousness around food sustainability. The film Food, Inc., the ever-increasing popularity of the farmer’s market, as well as local food justice movements, are showing us that locavore is more of a mind shift than a food trend.
So what can we expect for 2010? Mintel, a consumer, media, and market research firm, predicts that the Indian spice cardamom will be springing up in lots of unexpected places such as chocolate, for example. The seeds can be ground into a powder or the pods can be used whole. Cardamom is often used to flavor Chai tea. Other flavors to expect more of include hibiscus, rose water, and cilantro. A newish superfruit growing in popularity is cupuacu, a relative of cocoa and native to Brazil. Epicurious is expecting a revival of the potluck, which is a great way to entertain on a budget. Phil Lempert of FoodWeek Online predicts a “less is more” approach to food. A push for simple and natural ingredients has driven products such as Haagen-Dazs Five, which contains just five ingredients.
People across the country (& the world) are becoming increasingly interested in the origin of their food, how it’s made, and how to be healthier. Eating on a budget is a reality and so is trying new and exciting foods and restaurants. So, next time you are at the market, pick up some whole cardamom pods and spice up your new year.
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November 30, 2009 at 7:38 pm
· Filed under Uncategorized ·Tagged starbucks, world aids day
To make a difference on World AIDS Day, Tuesday, December 1, 2009, Starbucks will donate 5 cents to The Global Fund for every beverage sold. The Global Fund is an international financing institution that supports large-scale prevention, treatment, and care programs against AIDS, tuberculosis, and malaria. Stop by Starbucks tomorrow to pick up a warm beverage and support this important cause.
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November 17, 2009 at 5:30 pm
· Filed under Uncategorized ·Tagged breast cancer diet, mammogram, mediterranean diet, polyphenols
Today the United States Preventive Services Task Force, an influential group that provides insight to physicians, policy makers, and insurance companies, relased new guidelines recommending that women should start regular breast cancer screening at 50, not 40. The guidelines also state that women 50 to 74 should have mammograms every 2 years, not each year. However, the guidelines do not apply to women with risk factors for breast cancer. The new guideline recommendations, which were published in the Annals of Internal Medicine, are likely to cause a stir and a controversy over breast cancer screening because they reverse current longstanding and more aggressive guidelines.
It appears that new studies show that early and aggressive breast cancer screening is not efficient. So what is? Nutrition plays an important role in preventing breast cancer. Diet, alcohol consumption, and body weight are all associated with breast cancer risk. Limiting alcohol intake and maintaining a healthy weight help reduce your risk.
Studies have shown that women who go from eating a traditional Chinese diet to a typical Western diet increase their risk for breast cancer by 60 percent. Studies suggest that foods to avoid to prevent breast cancer include excess processed meats, sweets, and refined carbohydrates. The Mediterranean diet, high in fish, healthy oils, and vegetables; and low in meat and processed foods, is considered protective against both heart disease and cancer. Additional foods that are protective against breast cancer include:
Cruciferous vegetables such as broccoli, cauliflower, and kale
Green Tea, which contains a lot of antioxidants called polyphenols
Apples and apple cider, which contain a flavonoid called quercetin
Pomegranates, a “superfruit” rich in polyphenols
Complements of oregonlive.com
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November 9, 2009 at 11:19 pm
· Filed under Uncategorized ·Tagged dry skin, fish oil, flaxseed, omega-3 fats
Dropping temperatures and winter weather bring common complaints about dry and itchy skin. Though lotions and potions may be helpful to keep the dryness at bay, healthy skin often starts from the inside out. Omega-3 fats are important for the production of healthy skin cells and hair and nail growth. Other skin-related condition that show some improvement with omega-3 fats include eczema, psoriasis, and acne.
Studies show that Omega-3 fatty acids from foods may be better absorbed than when taken in the form of a supplement. Foods that are significant sources of omega-3 fats include: flaxseed, salmon, walnuts, mustard seeds, oregano, broccoli, cabbage, and halibut. Experts from the National Institutes of Health recommend that 2% of calories consumed daily should come from omega-3 fatty acids. For the average adult this is about 4 grams of omega-3s, easily obtained from 2 tbsp of flaxseeds plus 4 ounces of salmon.
Photo Courtesy of Sunset.com
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October 21, 2009 at 6:09 pm
· Filed under Uncategorized ·Tagged mercury, sustainable fish, sustainable seafood
The Monterey Bay Aquarium has released a Super Green List. Seafood on the this list meet the following three criteria: 1) low levels of contaminants, 2) the daily minimum of omega-3 fatty acids (at least 250 mg per day), 3) classified as a Seafood Watch “Best Choice”. Common seafood contaminants include metals, industrial chemicals, and pesticides. The Monterey Bay Aquarium with collaborated efforts from the Harvard School of Public Health and the Environmental Defense Fund identified the following list of seafood to be good for human health while not harming our oceans:
The Best of the Best- The Green List (October 2009)
Albacore Tuna (USA or British Columbia)
Mussels (farmed)
Oysters (farmed)
Pacific Sardines (wild caught)
Pink Shrimp (wild caught, from Oregon)
Rainbow Trout (farmed)
Spot Prawns (wild caught, British Columbia)
Other Healthy “Best Choices”
Arctic Char (farmed)
Bay Scallops (farmed)
Crayfish (farmed, USA)
Dungeness Crab (wild caught, California, Oregon, Washington)
Longfin Squid (wild caught, USA Atlantic)
Pacific Cod (long-line caught, Alaska)
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October 19, 2009 at 12:19 pm
· Filed under Uncategorized ·Tagged grocery shopping tips, pickey eaters
When both time and money are tight it can be challenging to eat well. Getting organized with a good shopping list is the first step to sticking to your healthy eating goals. Here are some tips to creating the perfect grocery shopping list:
1. Visualize your walking path in the market and arrange your list by store department.
2. Keep a running list on the fridge so when you notice you are out of something, you can add it to the list right away.
3. Before heading to the store check online for any sales or coupons.
4. Plan meals for the week ahead of time so you don’t have to make multiple trips to the store.
5. Involve the entire household. A useful strategy for picky eaters is to engage them in food item selection and meal planning.
6. Include items in your list that will help you plan additional meals with leftovers. For example, add slices of leftover steak to an arugula and tomato salad with herb vinaigrette.
7. Try to shop when you are not hungry and have a few extra minutes. Having an empty stomach and a rushed mentality with likely lead to unhealthy food choices and impulse buys.
8. Be flexible. If the store is out of an item you planned for or a comparible item is on sale, last minute changes to the shopping list can help save money and frustration.
9. Try something new. Sometimes a splurge on a new or unusual item is a great way to broaden your food preferences.
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LeeAnn Smith, MPH, RD
