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More on The Art of Living Well by Rose Reisman
Fast Food Salads – Easy Summer Eating??
2010/06/30
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All fast food chains, take outs and restaurants are now offering a variety of salads and they’re perceived to be a healthier choice. But think again!
Salad entrees often come packed with cheese, bacon, greasy croutons and plenty of dressing and can have more fat and calories than an all-dressed burger. An average fast food entrée salad is usually over 506 calories, 30 grams of fat (including 7 grams of saturated fat) and 1450 milligrams of sodium. That's half a day's worth of fat and almost two-thirds a day's worth of sodium from just one meal. For some people, that’s more than half their day’s worth of calories (and all their fat).
To put these numbers in perspective, people eating 2000 calories per day should limit their total fat intake to 65 grams, saturated plus trans fat to 20 grams, and sodium to 2300 milligrams. Anyone with high blood pressure should keep their daily sodium intake to 1500 milligrams.
Even though the vegetables are healthy you’re counteracting the benefits by eating excess fat, calories and sodium.
Keep in mind: A salad should supply at least 4 g of fibre, no more than 10% of calories from saturated fat, and no more than 1000 mg of sodium.
There are no perfect fast food salads, but there are few things you can do to cut fat, calories and sodium.
1. Go easy on the dressings (1 tbsp of creamy dressing = 90 calories). Choose lower fat dressings or use small amounts. For many salads, half the calories, fat and about one-third of the sodium come from the dressing. If a reduced-fat dressing isn't available, use half the package.
2. Pile on the greens and plain vegetables = 10 calories per cup
3. Add lean protein, such as beef, chicken, fish, tofu, beans
4. Ask for salad dressing to be served on the side, so you can control how much you use
5. Limit yourself to one fatty topping. Deep-fried croutons, crispy noodles, tortilla chips, cheese and bacon send the calories, fat ands sodium numbers climbing. If you want the creamy dressing, skip the cheese. If you want the sour cream on your taco salad, skip the deep-fried chips. Ask for grilled chicken, not fried, breaded or crispy.
6. Go for colour. To increase your intake of vitamins, minerals and phytochemicals, choose salads made with spinach and dark green lettuces such as Romaine and Leaf. Order salads with plenty of colourful vegetables like tomato, bell pepper, shredded carrot, and purple cabbage.
7. Read nutrition information. Most of the fast food outlets have the nutrition breakdown of their menu items on their websites. Many even have brochures with this information in the restaurant, but you have to ask for it.
8. Avoid anything deep fried or marinated in oil
9. Select one high calorie extra
o Chinese noodles – 150 calories (1/2 cup)
o Croutons – 100 calories (1/2 cup)
o Shredded cheddar cheese – 225 calories (1/2 cup)
o Feta cheese – 190 calories (1/2 cup)
o Chopped Walnuts – 180 calories (1/4 cup)
o Sunflower seeds – 180 calories (1/4 cup)
o Granola – 115 calories (1/4 cup)
o Raisins – 120 calories (1/4 cup
o Olives – 40 calories (8 items)
o Avocado – 150 calories (1/2 item)
For vegetarians looking for a lower fat option, go for something with pulses or beans. These are low-fat and contain protein.
Barbecuing Techniques for Meat, Fish, Poultry and Vegetables
2010/05/30
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Some of us are pros at barbequing, but others need a little help. Read some of my tips to help you master your shiny barbeque.
Fish
• When grilling fish, the hardest part is knowing when it’s done
• Fish will flake easily with a fork and will appear opaque, not glossy
• Try to use fillets that are evenly cut. If they are uneven, cut in half
• Fillets should be left on an oiled surface and left until ready to flip – only turn once
• Edges will be flaky and opaque
• Whole fish and steak fillets are easier to cook, but take longer
• Stuff whole fish with lemons to add flavour
• Wrap in foil with spices, lemon juice, herbs and a little olive oil. This avoids sticking
• Your fish is done when toothpick is inserted and meets no resistance or temperature probe reaches 125 degrees F.
• Using a basket is also great for the grill.
Seafood
• Direct heat - medium to high heat – cook quickly to avoid moisture loss
• Remove shells from shrimp
• Don’t overcook seafood or it gets tough and rubbery. When cooked, shrimp will turn pink
• Grill mussels, clams or oysters on a grill safe pan or aluminum foil. Direct flame will burn shells for 2 minutes
• Marinate squid (calamari) in milk for at least 3 hours to tenderize.
Meat
• Use the leanest meats possible for health reasons and to avoid flare ups, which can cause carcinogens
• When cooking thin pieces of meat, leave on barbeque for 2 minutes, rotate 45 degrees to get grill marks, then turn.
• Temperature: (1) rare – 130 F – 145 (2) medium – 160 F well done or feel it with index finger. Rare will be soft yielding, medium is firm yielding and well done is firm
• Right kind of steak for barbeque is either sirloin, tenderloin, porterhouse, New York strip or flank steak
• Use sea salt or kosher salt – better for barbequing
• Cook on one side until beads of blood appear on surface then turn over
• Let steak sit for 2 – 3 minutes before serving. This allows juices to flow back to the middle
• Larger cuts need indirect heat with the lid closed – pan of water underneath maintains moisture.
Ribs
• Number one mistake is too much heat
• Cook on low and slow heat – 225 F
• Pre-cook ribs to speed up process or increase tenderness
• Boil ribs for 30 minutes, then season and cook indirectly until done
• Don’t add barbeque sauce until the end to avoid burning.
Burgers
• Use medium chopped rather than finely ground beef
• Don’t over mix and don’t press flat with spatula or the juices will escape
Chicken
• Trim fat to reduce flare ups
• Apply seasoning before grilling to add flavour and give crispness to surface to keep in moisture
• Put larger pieces on first, then smaller pieces to complete at the same time
• Put smaller pieces on higher heat and larger pieces on lower heat – breasts closest to high heat, then in order comes the thighs, legs and the wings in the coolest part of the grill. This way all cooks evenly and nothing burns
• If having a flare up, remove that piece of chicken, leave lid up, so fire dies down
• Turn chicken over when meat feels firmer on the bottom
• After 30 minutes add barbeque sauce and continue cooking until temperature reaches 165 F.
Kebobs
• Use same size pieces and use flat bladed skewers to keep food from twisting
• Use vegetables with same water content, for ex. tomatoes have more water than peppers.
Vegetables
• Pre-soak vegetables in cold water for half an hour to keep them from drying out
• Cut vegetables the same size to cook quickly and evenly (¾” - 1”)
• Vegetable basket is easy, so pieces don’t fall through grates
• Corn: pull back husks, don’t remove. Cut off ends. Soak in water for 30 minutes. Brush with some butter or olive oil. Fold husks back down. Grill for 5 – 7 minutes, turn to avoid burning
• Onions – cut into ½” thickness
• Potatoes – wrap in foil – 35 minutes.
Enjoy!
A Healthy Glow is Only a Spoonful Away
2010/04/23
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We are what we eat. Good nutrition makes your skin looker healthier, younger and fresher. A well balanced diet with loads of fruits, vegetables and complex carbs can make your skin have a healthier glow. Those who eat junk food, no-carb diets, have a pale, whiter tone to their face.
Here are the top 6 nutrition DO’s to make your face radiant:
Switch Your Carbs
• Replace refined carbohydrate foods like white bread, cookies, and pasta with their whole grains cousins. Not only do whole grains provide a lot more anti-aging antioxidants, they also provide the key element fiber for healthier skin.
• Filling up on whole-grain products leaves less room for the "white" foods that are a worse choice for skin health, which is good. These include white-flour items (bread, cake and pasta), sugar, and white rice. All can affect insulin levels and cause inflammation that may ultimately be linked to skin break-outs.
• I recommend eating 35 grams of fiber every day.
Include the mineral Selenium
• Found in Whole-wheat bread, muffins, and cereals; turkey, tuna and brazil nuts. Experts say selenium plays a key role in the health of skin cells. Some studies show that even skin damaged by the sun may suffer fewer consequences if selenium levels are high.
Opt for Vitamin A in Low-Fat Dairy Products
• One of the most important components of skin health is vitamin A. One of the best places to get it is low-fat dairy products.
Choose better Fats
• Get rid of saturated and Trans fat and replace them with good fats, such as monounsaturated and polyunsaturated fats
• Essential fatty acids found in Salmon, Walnuts, Canola Oil, and Flax Seed are key foods for healthy skin. Essential fatty acids are responsible for healthy cell membranes, which is not only what act as barriers to harmful organisms, but also as the route for nutrients to cross in and out and for waste products to get in and out of the cell.
• Healthy Oils contain more than essential fatty acids. Eating good-quality oils helps keep skin lubricated and keeps it looking and feeling healthier overall. Oils great for healthy skin are those labeled cold pressed such as extra virgin.
• Cheaper processed oil contain solvents and heat them through several processes reducing the nutrients.
• Another good fat - linoleic acid – prevents dry, flaky skin found in vegetable oils like safflower oil, sunflower oil and olive oil.
Add citrus to your daily routine
• Citrus fruits play an important role in keeping your skin looking young. That's because the antioxidant Vitamin C found in citrus helps in the development of collagen that keeps your skin firm and reduces wrinkling.
• Include more Vitamin C-rich foods such as oranges, grapefruit, kiwis, strawberries, red bell peppers, and broccoli in your diet.
Indulge in Blackberries, blueberries, strawberries, and plums
• The link between these four foods is their high antioxidant content. In a study published in the Journal of Agricultural and Food Chemistry, these four fruits weighed in with the highest "total antioxidant capacity" of any food. The benefits of these foods for healthy skin are plentiful.
Don’t throw out the Strings and Peels
• Silica is found in the part of plant-based foods that are often thrown out, such as the skin and strings. But these components can help maintain the suppleness of your skin and improve your skin texture. Try cucumber, string of celery and asparagus.
Have a little bit of honey
• Honey is loaded with antioxidants, B vitamins, minerals and amino acids, and has been used for centuries as a therapeutic and healing agent.
• Honey acts as moisturizer that keeps your skin silky smooth.
Have a plenty of fluids
• Fluids keep your skin hydrated and help flush toxins. Drink at least 6 cups of fluids every day. You can drink black, green, and white teas for their beneficial flavonoid content. Omit the cream and sugar. But best of all – drink plain water. Avoid sugary drinks, sodas, energy drinks and vitamin waters.
Sip Green Tea
• The skin-health properties in this beneficial drink just can't be beat. It has anti-inflammatory properties, and it's protective to the cell membrane. It may even help prevent or reduce the risk of skin cancer.
Bring back “Leave it to Beaver” Days;
Do You Have These 10 Super-green foods in your diet?
2010/02/24
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Jamie Oliver, the Naked Chef, who visited Toronto a while ago gave an alarming statistic that 70% of homes in England don’t have a dinner table or use their table for storage. I am sure that this frightening statistic is true for Canada as well. This means that people are eating on couches, on the floor or in front of computers, but not at a table with their families.If you were always told to eat your greens, you probably always assumed they were green in colour. Well, that is true. Green is in not only “in” when we talk about our environment and sustainable world system, but also about the foods we eat. Check out the benefits of these 10 green super foods and the benefits they have on your health.
1. Spinach has great nutritional value especially when it’s fresh, lightly steamed or boiled. Spinach is a source of folic acid, which is better preserved if the spinach is steamed than boiled. It is also rich in anti-oxidants, vitamin A, E, K and C. It is also a good source of magnesium which can protect against heart disease.
2. Pistachios - a quarter cup of pistachios without the shells or (1/2 cup with shell) can give you 3g of fiber, making it one of the highest fiber nuts. They are also high in monounsaturated fats, the kind that help total lower cholesterol. About 30g of pistachios contain more anti-oxidants than a cup of green tea.
3. Kiwi is actually a berry! Is a great source of vitamin C containing twice as much as an orange and contains almost as much potassium as a banana! Each fruit contains about 2.6g of fiber and the oil from its seeds contains up to 62% ALA which is an Omega-3 fatty acid. Each fruit has only 45 calories.
4. Brussel Sprouts are related to the cabbage family. One cup of boiled brussel sprout contains 160% vitamin C, 20% of your daily requirements for vitamin A and folate. It also contains phyto-nutrients which can protect against cancers by boosting the body’s natural detoxifying enzymes.
5. Avocado is an excellent source of mono-unsaturated fats, helping to decrease unhealthy cholesterol and increase good cholesterol. It is also an excellent source of potassium which helps regulate blood pressure and also contains 23% daily recommended folate.
6. Turnip Greens are supercharged with such an abundance of vitamins and minerals it’s almost like a multi-vitamin. One cup contains over 100% of vitamins K and A, 60% vitamin C and 40% folate of the daily recommended amounts! Due to its high variety of nutrients, turnip greens can protect against many diseases through its anti-oxidative properties.
7. Green Tea like many other teas has 0 calories. It is among the least processed teas and is very high in polyphenols, which are a type of anti-oxidant which protect again the development heart diseases and some cancers. Allow tea to steep for 3-5 minutes to allow polyphenols to be released from tea leaves.
8. Seaweed is an excellent source of Iodine, which is important for proper thyroid function. Researchers in Japan are studying compounds in seaweed which may help individuals to reduce abdominal fat through a balanced diet including seaweed.
9. Lentils come in all colors including green and contain naturally occurring molybdenum which is a naturally occurring substance in the enzymes that help breakdown toxins in the body. One cup cooked lentils contains 62% fiber and 90% folate of the daily recommended amounts.
10. Rosemary is an herb which has both a fabulous taste and aroma. It contains chemicals which improve and stimulate circulation, digestion and immune function. Researchers believe it increases concentration by increasing blood flow to the brain.
Bring back “Leave it to Beaver” Days;
Family meals have become a lost art – “TV dinners too common”
2010/01/27
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Jamie Oliver, the Naked Chef, who visited Toronto a while ago gave an alarming statistic that 70% of homes in England don’t have a dinner table or use their table for storage. I am sure that this frightening statistic is true for Canada as well. This means that people are eating on couches, on the floor or in front of computers, but not at a table with their families.
Today’s busy lives cause difficulty in coordinating everyone’s schedule. Both parents are working, stuck in traffic and activities with family, among others. This creates a domino effect: too busy - can’t shop, cook or eat properly and therefore more meals are eaten out or ordered in, which leads to lack of the designated time for families to “break” bread. This presents many problems because the next generation mimics these behaviours. We all have to do something about it!
Why eat together?
Sitting, eating and communicating together is great way to connect and check in with members of family. When you experience face to face interaction, you can tell a lot about a family member by how they look, whether they are happy, depressed or anxious and that in turn can signal any potential problems. Studies show regular family meals improve children’s emotional, intellectual and physical health. Family meals reduce stress about one’s day and allow you to vent and improve communication. Frequent family meals are also linked to a lower risk of substance abuse, depression, anti social behaviour and school problems. Breaking bread with the family also:
• Teaches communication skills, such as listening, speaking, giving opinions
• Teaches manners
• Helps maintain a healthy diet and ideal body weight if parents are role models
• Reduces the risk of obesity and food disorders
Studies show that families who cook, tend to eat less fried foods and consume less sugar beverages. You also have an opportunity to introduce new foods at the dinner table. Eating and not paying attention to meals such as when you watch tv, or sit at the computer encourages eating out of control. In addition, when kids eat in front of the TV they are more exposed to non-nutritional foods that are being advertised and are more likely to ask for these foods.
How to do it
We all know it’s tough to get started. Here are some tips to help your family along.
• Identify the barriers or excuses to why you can’t eat together
• Work slowly at making a plan work. Don’t overwhelm yourself
• Try twice a week to start or weekends. More time – less stress
• Plan the meal around the day’s activities. Simpler meals for busy days. Maybe you may have to cut back on an activity
• Get whole family involved, such as setting table, preparing dinner, cleaning up etc…
• Don’t make food a “serious” thing every night. Order in occasionally. Objective is to just sit down together
• Pick menu themes or days. For example: Monday – fajitas; Tuesday – burgers; Weekend brunches – pancakes. You can make sure that every member of the family has their days choice
• Spend more time at table than the stove. Select easier nutritious meals
• Turn off tv, turn on answering machine, put away blackberries, phones and newspapers
• Focus communication on family talk
• Keep communication positive and light
• Family table is not a time for disciplining, otherwise it becomes a not welcoming environment
• Everyone gets to talk and listen. Make sure all opinions are heard
• Sit around the table and not side by side
• Don’t linger too long at table or pleasure disappears
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