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More on The Art of Living Well by Rose Reisman
The Holidays are here and so is the excess food!
2008/12/20
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This is the time of year where many of us can gain between three to five pounds. Keep in mind it takes a lot longer to lose it in the New Year, that is if you lose it! During the holiday season you’re in the moment of excess food, alcohol and other indulgences. Exercise is also set on the back burner. It’s easy to add 300 extra calories per day during this time, which can easily equal three pounds over the month.
A couple of eggnogs, a few more appetizers and some extra desserts are all you need. And every January 1st we all wake up asking ourselves why we lost such control. Realize that this is a food-oriented time. But it’s also a holiday, not a “holimonth”! I advise that you to try to maintain your weight at this time. It’s not a time for a new fad diet, but a time to try to prevent gaining excess weight. Healthy food environments are hard to navigate during this time, but it can be done.
The key is not to go hungry before a party or event. If you are famished, you will always overeat and pay the price.
Here are my holiday tips:
· Practice self talk. Make choices about the foods you’ll eat and the amounts before you hit the tables.
· Before the party, eat a small portion of food with protein and complex carbohydrates to settle your appetite. A handful of nuts and dried fruit; some yogourt and cheese; half a sandwich or a fruit-and-yogourt smoothie will prevent overeating and not add unnecessary calories to your day.
· Know the type of food your host traditionally serves. If the food is high fat, deep fried, smothered in butter, cream, cheese or oil, definitely eat before you go and be a polite guest.
· At the party, choose your favorite three appetizers and if they’re high fat, eat half of what you normally would and enjoy them without guilt. The more flavours you eat, the more increased appetite you’ll have.
· After a higher-fat food, wait at least 10–15 minutes before you strike again!
· Try not to be the first person to eat when the tables open. It’s not Las Vegas!
· Try to eat while socializing. This often controls the amount you eat. Rarely will you gorge while talking!
· Location, location, location. Keep at least an arm’s length from the food tables so getting food is not so easy.
· Try not to wander off into a corner and eat by yourself.
· It’s best to search for the lighter appetizers such as the veggies and dip; fruit; satays; shrimp cocktail or sushi.
· Keep to a minimum the fried, butter-, cheese- and cream-based foods.
· Use a plate if available. Visualizing your food helps to see what and the amount of food you’re actually eating.
· Offer to bring the host an appetizer, one that you can enjoy.
· Watch the beverages that can add up calories quickly. Wine, beer, cocktails, juice and sodas average over 120 calories per drink.
· It’s best to enjoy a couple of drinks then stick to bubbly water with ice and lemon slices.
When at parties, I always keep a mantra going in my mind:
“Thin tastes better.” Enjoy!
Coffee: Is it good for you?
2008/12/09
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Coffee is a universal beverage definitely due to the aroma, taste and caffeine lift. If you’re a regular coffee drinker and go a day without it, you’ll remember that oh-too-common headache! At least until you have a cup!
There have been thousands of studies with respect to our health and caffeine consumption. The latest and largest study at Harvard Medical School suggests that drinking coffee in moderate amounts (up to 6 cups per day) may have positive health effects. Some of the benefits from coffee are a direct result of its higher caffeine content; an eight-ounce cup contains about 85 mg, which is about three-and-a-half times more than the same serving of tea, cola or one ounce of dark chocolate. Decaffeinated coffee does not have the same benefits. Coffee has antioxidants that become more potent after roasting, which delivers the following health benefits.
Benefits – Study done by Harvard Medical School and the Institute for Coffee Studies at Vanderbilt University Medical Centre
• 1–3 cups daily can reduce Type 2 Diabetes by single digits, but having more than 6 cups reduced men’s risk by 54% and women’s by 30% over those who didn’t drink coffee.
• Coffee antioxidants can increase insulin sensitivity, which improves the body’s response to insulin, which plays a part in preventing Type 2 Diabetes.
• Other studies show that regular coffee drinkers are up to 80% less likely to develop Parkinson’s disease; have a 25% reduction in colon cancer; an 80% drop in liver disease and 50% less risk of gallstones.
• Women who drank 2–5 cups daily were 26% less likely to suffer a fatal heart attack.
• Coffee may prevent heart disease by preventing inflammation in the body and improving the function of arterial walls.
• Parkinson’s drugs are now being developed that contain a derivative of caffeine.
• Coffee may even offset the damage caused by other vices – those that smoke and are heavy drinkers have less heart disease and less liver damage.
• Caffeine is also a powerful aid in enhancing athletic performance. One is then able to ignore fatigue or recruit extra units of muscles for intense athletic performance.
• Caffeine will make you more alert, which can boost concentration, but won’t improve mental performance. This means that a B average doesn’t automatically become an A average, without more work!
• There are no studies that show coffee in reasonable amounts is harmful to children.
The downside of coffee
• Coffee for some can increase nervousness, hand trembling and increase your heartbeat. If you have any of these symptoms after a couple of cups, then coffee is not the beverage for you.
• Coffee is one of the most heavily sprayed crops. You can purchase organic as an alternative.
• Milk and sugar reduce the positive effects of the antioxidants.
• Avoid the white coffee filters when preparing your coffee. It is bleached with chlorine.
So now you can relax when drinking your coffee, but always remember: never have too much of a good thing! Moderation always is the motto.
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Foods For the Cold Season
2008/11/30
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As the winter is upon us, the number of adults and children affected with the common cold rises. And since the cold virus is quite contagious, it can easily rage through the family, work place and classroom causing increased days of absenteeism.
Those who don’t suffer with colds tend to have enhanced immune systems that fight off these viruses. The old adage of eating and sleeping well and keeping stress in control will increase your immune system, but there are more specific steps you can do to improve the odds.
Foods that improve your immune system
• Eat extra servings of fruits and vegetables. You must eat at least 5 servings. One apple is 2 servings. 1 cup of broccoli is 2 servings. It’s that easy. You can never eat too much. The more the better.
• Drink lots of fluids. When you’re dehydrated, tiny cracks form in your nasal membranes making it more susceptible to virus gathering and causing infections.
• Stay away from excess caffeinated and alcoholic drinks which decrease effectiveness of white blood cells that fight disease.
• Probiotics, which are known to increase the good bacteria in your stomach, may prevent the common cold by enhancing the immune system. They are found in fermented milk products such as yogurt and kefir. You only need one serving daily or you can also take a supplement. Get your children consuming these as well.
• Vitamin C. The latest studies show that all the Vitamin C we took to prevent a cold in the past has little effect, but studies show they may help reduce the intensity. Take a daily dose of 2000 mg if you have a cold or 500 mg on a daily basis.
• Vitamin C foods. Enjoy papaya, bell peppers, grapefruit, strawberries, broccoli and oranges.
• The exotic fruits such as guava, passion fruit and papayas have more vitamin C than an orange.
• Vitamin A foods can also increase the fighting ability of white blood cells. These include yellow and green vegetables as well as carrots and spinach.
• Vitamin E may help to prevent a cold by improving the immune system. It helps white blood cells that kill infection. A supplement of 1000 IU is recommended, or the foods you can eat include nuts, seeds, vegetables oils, whole grains and leafy green vegetables.
• Zinc. There are studies that show zinc lozenges called either zinc gluconate or zinc acetate help you recover faster from coughing, sore throats, runny nose and headaches. Those with added flavouring have less effect. Consume no more than 5 lozenges per day.
• Zinc can also be found in foods such as seafood, especially oysters, red meat, poultry, yogourt, wheat bran, whole grains and enriched cereals.
• Garlic stimulates your immune system and fights infections – ½ cloves per day or garlic extract is beneficial in preventing and treating colds.
• Ginger, freshly grated, is known to relieve sinus and chest congestion. Add it to your foods and teas.
• Chicken soup. This is not an old wives’ tale. There is a compound called cystine, which has a decongestant ability. Add vegetables to your soup for an added benefit.
• Avoid Extreme dieting. Any more than 2 lb per week can decrease effectiveness of white blood cells that fight infection. Stay away from fad diets.
By eating well, you’ll improve your immunity system to fight off the common cold or at least lessen its intensity. But also get enough rest, try to reduce your stress, and exercise, which can also improve your immunities.
Tips for Eating Healthy With Rising Food Prices
2008/11/11
With rising food costs, can you still eat healthy and save money?
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Everywhere we look the cost of food is rising to a point that we're questioning whether or not we can afford good, nutritious foods. There's so much going on in the world to explain these rising food costs. Droughts, floods and skyrocketing energy costs are some of the major reasons. But as well, the flourishing middle classes in China and India have now developed a taste for grain-fed beef, pork and chicken, commonly known as westernized foods.
Wheat, corn and soy are now put into everything from bread to animal feed, fast food and biofuels, and are offered to the highest bidder. Farmers are reducing the amount of land farmed for wheat and soybeans and giving it to corn to supply the ethanol industry.
The result is that North Americans are seeing increases in the prices of their baked goods, eggs, milk and meat. We haven't yet seen the full impact since our stronger dollar has delayed it.
I have some great ways to trim your food costs so you can continue to eat healthy foods, and the foods you enjoy.
• Learn where the most economical supermarket is in your area. Travel an extra mile or two.
• Avoid buying general groceries at specialty food shops or drugstores even if it's easier.
• Make a practical list of food items for weekly meals. This will prevent you from shopping on autopilot and help you avoid impulse buys.
• Look for sales and cut out coupons, but only if it fits into your meal plans. A super-sized bag of potato chips doesn't work! Check out the website www.save.ca, an amazing free coupon service that offers consumers choices of their products and brands. The coupons are mailed to you on the next business day.
• Avoid prepared foods since they're always more expensive and usually filled with excess fat, calories and sodium. You're only paying for convenience.
• Don't always buy larger quantities even if it's more economical. Often this goes to waste.
• Watch your meals if eating out often. Restaurant food is not known for its healthy nutrients. Brown bagging your lunch can save considerably while providing a healthier alternative.
• Buy locally grown foods in season. You'll avoid extreme transportation costs, support your local farmer and keep the environment cleaner. And you'll get more nutritious foods since they're delivered to your table sooner.
• Compare generic to brand name products. Read the labels; often you're getting a similar product for much less, but sometimes you're getting a less nutritious item.
• Take a look at the sale or clearance section. If you use the product often, buy as much as you can. Watch for the perishable foods.
• Frozen fruits and vegetables are often more nutritious and more economical than fresh since they have been picked and packaged sooner, compared to the time it takes fresh produce to reach your stores.
• Watch out for supermarket marketing ploys. Raising the price of a popular brand for a couple of weeks, then “price cutting” to below the original price is a tactic used to make the product look like a special offer.
In general, times are definitely tougher today with respect to food costs. But it's so important to keep healthy nutrition at the forefront of your thinking. Eating inexpensive, non-nutritious foods will only lead to weight gain and health issues. Use these tips while shopping during these trying times.
Reducing the Risk of Breast Cancer
2008/10/16
October is breast cancer awareness month – can you reduce the risk of breast cancer?
Since 1993 I have been raising funds for breast cancer awareness, education and treatment through the sale of my cookbooks. I am thrilled to say I have raised over $1 million just through the simple sale of a cookbook.
There is lots of contradictory advice on whether eating well and exercising can actually reduce the risks. As we all know, there are no guarantees in life, but current studies show you may reduce the risk substantially, and the bonus is that you will improve your health to prevent other diseases such as heart disease and stroke, diabetes type 2 and other cancers. At the same time you’re improving your immune system to fight off diseases.
Some of us like to play “Russian roulette” with our lives, always pointing to the healthy people who get breast cancer. People like to rely on fate or genetics. But this is not taking a proactive stance.
• One of the key studies with respect to breast cancer prevention was done at the University of California cancer centre. The study shows that even if a woman is overweight, but eats at least 5 servings of fruits and vegetables and walks briskly for 30 minutes, 6 days per week, she can reduce the risk of death by 50%! The key is that you must do both, not one or the other.
Here are some proactive tips you can utilize to potentially reduce the risk of breast cancer.
• Limit your alcohol consumption. The latest studies show that more than two drinks per day may increase your risk by 50 %. The type of alcohol doesn’t matter. Limit your intake to one drink per day or better yet, enjoy occasionally.
• Maintaining a healthy body weight is crucial from an early age. There is a link between obesity and breast cancer, especially if you gain weight later in life, particularly after menopause.
• Fatty tissue is a source of circulating estrogen in your body, and breast cancer risk can be linked to how much estrogen you’re exposed to in your life.
• Reduce the amount of animal saturated fat in your diet. The Mono unsaturated fats such as canola, olive, peanut and grapeseed oil are perfect substitutes.
• It’s best to emphasize a plant-based diet. Fruits, vegetables, complex carbohydrates and high-fiber foods contain more nutrients and antioxidants that are known to attack the free radicals in our body that may lead to cancers in general.
• Replace some of the animal proteins with nuts, seeds, beans and soy products. If there is a history of estrogen-based breast cancer in your genetics, limit the amount of soy in your diet.
• Exercise maintains your weight and can reduce the risk of breast cancer. Go for 30 minutes per day and breaking it up works as well. Exercise may also reduce the recurrence, survival and development of new cancers.
• Tell your daughters this today: that breast cancer doesn’t develop overnight. Eating well, exercising and doing self examinations may reduce their risk.
To date there is no magic bullet for preventing or curing breast cancer. But being proactive in your health may decrease your risk and at the same time empower you. The end result is that you’ll be healthier and improve your immune system that may fight off serious disease.
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