nyc health department anti-soda campaign

The New York City Health Department recently started a campaign to educate the public about the health impacts of drinking sweetened drinks.

Through the campaign they ask, "Are you pouring on the pounds?"

To me this is a powerful and necessary campaign. What do you think?

foods to buy organic

Many of us can't afford to buy all organic produce, yet the pesticides lurking in our food can be scary. To keep us informed, the Environmental Working Group (EWG) samples the 49 most common fruits and vegetables for pesticides, ranking them from worst to best based on pesticide contamination. Nearly all of the samples are taken after the produce has been rinsed or peeled (as you would eat it).

The most recent study, released this spring (foodnews.org), provided some startling results. When you eat "the dirty dozen" you will be exposed to about 10 pesticides per day. Choose fresh produce from the "clean 15" and you will be exposed to less than 2 pesticides per day.

"dirty dozen" (buy organic to avoid pesticides)

celery

peaches

strawberries

apples

blueberries (domestic)

nectarines

sweet bell peppers

spinach

cherries

kale/collard greens

potatoes

grapes (imported)

"clean 15" (not necessary to buy organic)

onions

avocado

sweet corn (frozen)

pineapples

mango (subtropical and tropical)

sweet peas (frozen)

asparagus

kiwi fruit (subtropical and tropical)

cabbage

eggplant

cantaloupe (domestic)

watermelon

grapefruit

sweet potatoes

honeydew melon

on the "dirty dozen" last year, but were "bumped"

lettuce

blueberries (imported)

carrots

the skinny on fats pt 2

Certain fats are necessary for vital activities such as brain function, cell structure, joint integrity, reproductive health and the list goes on. Most people are most interested to know that fats are a key to healthy skin and hair. So, what I am telling you is that if you want your skin to get dull and flaky and your hair to fall out, you should go on a diet that seriously restricts fats.

For the sake of simplicity, this is what you should know:

Best

Fish, Olive Oil, Peanut Oil, Canola Oil, Fish Oils, Flaxseeds, Avocado, and Nuts (peanuts, almonds, walnuts, etc)

These are: Monounsaturated Fats (MFA's, best) known as Omega-3's (fish & nuts) and Omega-6's (nuts)

What they do: improve brain function and reduce blood pressure by increasing HDL (good cholesterol) and lowering LDL (bad cholesterol)

Okay

Vegetable oils such as corn oil, safflower oil, and sesame oil

These are: Polyunsaturated Fats (PUFA's), which are a bit different structurally that MFS's

What they do: decrease HDL (good cholesterol) and decrease LDL (bad cholesterol)

Most Americans get more than enough PUFA's, and an overabundance can be dangerous. We should be aware that overheating these oils can actually cause them to have unhealthy properties.

If we must (...and I must)

Animal fats, such as those in meats and dairy, and some tropical plant oils such as coconut, cocoa, and palm oil

These are: Saturated Fats, which are solid at room temperature

What they do: Increase HDL "bad" cholesterol and LDL "good" cholesterol

Try to: Choose lean meats, such as lean cuts of beef or chicken, and low-fat dairy products. Eat full fat as a treat!

Yuk

Hydrogenated Oils, Partially Hydrogenated Oils, Vegetable Oils solid at room temperature - found in many peanut butters, butter spreads, and processed foods

These are: Trans Fats

What they do: This is a man-made product that decreases HDL "good" cholesterol and increases LDL "bad" cholesterol.

Try to: Read labels! If it says "Hydrogenated Oil" or "Partially Hydrogenated Oil" it has Trans Fats (even if it advertises Zero trans fat on the label). Limit these items as much as possible.

the skinny on fats

Fat is an incredibly important part of a balanced eating plan, yet it gets a totally bad rep.

About 1/3 of your total calories should come from fat calories. But don't dip a spoon into your butter container quite yet- this does not mean that 1/3 of what you eat should be fat! Fats are incredibly energy-rich, providing more calories per serving amount than carbohydrates or proteins. So, a relatively small amount can meet your needs.

Fats help us to feel full longer after a meal. The body's ability to easily store fats was very important for the survival of our ancestors, which may be a reason why we are so drawn to eat them. Thank you fat cells, for being so opportunistic and stowing away in new, mysterious places at any chance.

The type of fats you eat is what's important. Next post: choose the right fats!

spice it up

Getting in a flavor rut can really bum a girl out.

I'm actually not that creative when it comes to reaching into my cabinet, mixing spices, and coming up with amazing combinations of flavors. I was introduced to Penzey's Spices of Pittsburgh, PA a couple of years ago, and life hasn't been the same since. Seriously, these spice blends can bring life to any dish.

I love:

Foxpoint

Sandwich Sprinkle

Northwest Fire

Chinese Five Spice

Check out their website and try some yourself! www.penzeys.com

(no, this is not an ad...I really love their stuff that much)

what would a sumo wrestler do?

To maximize weight gain, sumo wrestlers follow a regimen designed to slow metabolism.

a few tips from a sumo...

Don't eat breakfast. Breakfast jump-starts your metabolism! Skipping this important meal tells your body that you may be in a famine state, and prompts it to burn fewer calories throughout the day.

Exercise on an empty stomach. Our bodies are uniquely designed to conserve energy when fuel (food) is not available. This feature allowed our ancestors to survive when they didn't have access to enough food yet still needed to be active for hunting - or running from predators.

Eat before bed. Sleeping on a full stomach can allow your body to store the nutrients absorbed more easily (in the form of fat). Most importantly, when we eat late we tend to overeat. This can be because we are late-night snacking, are over-tired, or we waited so long to eat we have a hard time stopping once we get started.

Eat large portions. Eating until you are stuffed at each meal, rather than only until you are satisfied, can pack hundreds of extra calories each day. 3,500 calories consumed above the amount you burn is equivalent to 1 pound, so eating 350 extra calories each day (1 donut, 2 pints of beer...) can add up to 1 pound of excess weight in only 10 days - or 37 lbs in a year!