Posts Tagged ‘carrots’
Thursday, March 14th, 2013
As they say, “Everyone is Irish on St. Patrick’s Day!” But that usually just means that everyone can partake in the long-standing tradition of overindulging in fatty foods and rich lagers. Most holidays have become food fests, but this one is a real diet breaker. The interesting thing about St. Patrick’s Day, though, is that it’s always been that way.
Christian prohibitions on meat and other things during lent have always been waived during this celebratory feast to pay tribute to the man who was credited for brining Christianity to Ireland. Imagine not cheating on a strict diet for an entire month, and then having one free day where you can go wild.
I always encourage celebration, but it also doesn’t hurt to tone things down a bit. If you really want to have the “luck of the Irish,” stick with the traditional St. Patrick’s Day foods that are actually good for your body. Here are a few:
- Cabbage – Cabbage is loaded with phytonutrients and vitamins, including A, C and K, which are natural antioxidants. It’s also a good source of dietary fiber (nearly 15% of daily recommended value per serving).
- Carrots – Carrots are absolutely loaded with antioxidants in the form of carotenoids, anthocyanindins and vitamin C.
- Corned beef – Corned beef is packed with protein, B-vitamins and zinc. Just remember that it is extremely high in fat, so don’t overdo it.
- Potatoes – Protein, calcium, iron, potassium, zinc and vitamin C are all found in the potato. But don’t load it up with butter, bacon or cheese (saturated fat and cholesterol traps).
Tags: cabbage, carrots, corned beef vitamins, feast, st paddy's day
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Thursday, September 6th, 2012
“One lives in the hope of becoming a memory.” That’s a nice quote from Antonio Porchia, but what happens when we start forgetting? As we get older, many people find that their memories aren’t as reliable as they once were – and I’m no exception. Recently, I’ve found that I need to make more notes and setup more reminders on my computer and phone than I used to. It happens to everyone, right? But, what if there was something we could do to stop or slow memory loss?
As you might have guessed, the answer doesn’t come in pill form. In order for your brain to work properly and recall memories, it must be fueled with the right nutrients. A 1997 Journal of the American Geriatric Society study found that patients who had higher blood levels of vitamin C and beta carotene scored better on tests of memory, vocabulary, recall and recognition. Both vitamins work as antioxidants, which can prevent cell damage within the brain (and the rest of the body).
A 2010 Journal of the Alzheimer’s Association study found that omega-3 fatty acids* may improve memory and learning in older adults with minor cognitive impairments. Omega-3 fatty acids can be taken in supplement form, but they are also found in certain foods.
Although there are specific nutrients that have been proven to have a direct impact on memory function, it’s important to remember that these nutrients don’t work in isolation. That’s why it’s always better to get as much nutrition from food as possible.
Here are a few tips for getting more of these brain-boosting nutrients into your diet (in their natural form):
- Guacamole night – Guacamole is a fun party food, but it doesn’t have to be reserved for special occasions. Make some guacamole and set out popchips for your family to nosh on while dinner is in the oven. Avocados are rich in vitamin C, which will help you remember the fond memories you’re creating.
- Add grated carrots to your salads – Carrots are so quick and easy to grate, and they’re also very rich in beta carotene (hence the name).
- Eat more fish – Salmon, tuna and halibut all have high levels of omega-3 fatty acids. Try to incorporate one of these into your dinner plans at least once a week.
- Snack on walnuts – Walnuts are rich in omega-3 fatty acids, so they are a good alternative if you don’t like fish. Flaxseed is another non-fishy source of this essential fat.
- Replace starchy white potatoes with beta-carotene-rich sweet potatoes. You can bake them, mash them, or make them into fries – just as you would with the white potato.
*Please consult with your physician before taking supplements, especially omega 3 fatty acids (as they can act as a blood thinner). It’s important to notify your health care professional about any supplements you take or are considering taking.
Tags: antioxidants, avacados, beta carotene, boost memory, carrots, fish, memory, recall, salmon, sweet potatoes, vitamin c, walnuts
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Wednesday, March 14th, 2012
Whether your ancestors are from Ireland or Ibiza, you can probably get into the spirit of Saint Patrick’s Day. And how do we do that? With a little Guinness and a lot of traditional holiday food – of course!
Most of us indulge on this holiday, and then feel guilty later. But, is your guilt really necessary? Probably not. As long as you’re practicing good preparation and portion-control habits, there are a lot of reasons to embrace the traditional foods that come along with this holiday.
Corned beef –Buy a lean corned beef that is marked as being “low-sodium,” trim any visible fat and boil or steam it (this will reduce the sodium content even further). But even with these steps, you’ll need to be diligent about controlling portions. As long as you take these steps, you can eliminate your need for guilt. Corned beef is a great source of protein, iron and vitamin B12.
Potatoes – Dr. Atkins waged war against the potato (and other carbs) in the 70s, and this root vegetable’s image has yet to recover. But baked and boiled potatoes contain tons of nutrients and fiber, so they’re really good for you – just don’t slather them with unhealthy condiments. Make your mashed potatoes with low-fat sour cream, skim milk and chives.
Cabbage – I don’t think anyone would call cabbage an indulgent food, but I worry that people sometimes overlook its nutritional value. Cabbage is a good source of vitamin C, fiber and potassium – and it has fewer calories and fat than any other vegetable. Boil cabbage to go along with your corned beef, but be careful not to overcook it and you’ll keep all of those great nutrients intact.
Tags: cabbage, calories, carrots, deborah enos, Deborah's kitchen, dr atkins, food, great nutrients, healthy, healthy snacks, Irish, Irish soda bread, luck of the Irish, potassium, potatoes, vitamin b 12, vitamin c
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Thursday, February 9th, 2012
Until recently, I thought I had a good working routine for lunch. If you ever came to see me at lunchtime, you’d find me hunkered over my keyboard, carrot sticks in hand. The lunch was healthy, and I saved about 20 minutes that I could later use however I’d like: starting dinner earlier; spending time with family; or getting an extra exercise session in after work.
All was well with my theory until I read a study on the subject. The study found that people who ate while working (or gaming) on the computer would later eat more than those who weren’t distracted by the computer during their meal. When we aren’t paying attention to what we’re eating, it’s as if the mind doesn’t register the meal and our stomachs end up grumbling too soon after. I knew it was time to change my habits.
I think we all know that if we watch TV when we eat, we consume more calories. But this was the first study I read that showed how the effects of mindless eating can persist throughout the day.
In the process of changing my habits, I went through a period of trial and error before I landed on these three tips that work for me…
- Book lunch with a friend. At least one day a week I get away from my desk to enjoy a good meal and great conversation.
- I resolve to eat at least part of my lunch away from my desk every single day. I might eat carrot sticks & hummus at my desk, but then I take the rest of my lunch to the break room and pray I run into someone!
- I take a green tea walk. I make a cup of tea, usually an hour before lunch, and then I come up with an excuse to go outside and enjoy the fresh air.
Tags: carrots, chat with friends, deborah enos, exercise, green tea, healthy breakfast to lose weight, high energy foods, humus, out to lunch, sitting at computer, walk, watching television
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Wednesday, November 2nd, 2011
Your body is not a savings account. You can’t bank your calories all day long and spend them on one dinner at day’s-end. You’re starving yourself, teaching your body to be frugal about calorie-burning, and getting cranky in the process.
Both your weight and your mood are controlled by hunger. When you’re hungry, you’ll eat a third more calories than your body requires. You’ll crave bad foods (do you want carrots or fries with that?), and you’ll eat too much before realizing you’re full.
Eating small portions throughout the day will keep hunger at bay. When you do pounce on a bowl of carrots (and a scoop of hummus) you’ll still feel satisfied.
My favorite “On The Go Snacks”
- Nuts- High in protein but packed with calories. Use a shot glass to measure one ounce.
- Pumpkin seeds- Great source of protein and immune-boosting zinc.
- Hardboiled eggs- Easy to store, open and eat.
- String cheese- Add an apple for a high-energy snack.
If you’re in need of a fix on the run, Starbucks has a nutritious selection of high-protein foods:
English muffin with turkey bacon and egg – Delicious and 320 calories. If you’re in the mood to make a sacrifice, toss half the muffin, and eat the sandwich open-faced.
The Bistro protein box – A hardboiled egg, cheese and peanut butter qualifies as a small meal or a big snack at only 400 calories. It’s a perfect mid-day calorie deposit that won’t destroy your budget.
Tags: bacon and egg, calories, carrots, energy snack, English muffin, great source, hardboiled egg, hardboiled eggs, high energy, high protein foods, hummus, ounce, peanut butter, pumpkin seeds, shot glass, snacks, starbucks, string cheese, turkey bacon, zinc
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Wednesday, March 23rd, 2011
Eat more fiber and you may live longer according to the latest research from the National Cancer Institute.
The average American is eating about 15 grams of fiber per day. Far below what we should be eating; women should be consuming 25 grams/day and men 38grams/day.
In the research people who ate the most fiber were 22% less likely to die from any cause when compared to people who ate the least amount of fiber. Fiber’s health benefit appears to be the most helpful in: diabetes, cancer (mainly men), high blood pressure and heart disease.
*The researchers suggest that fiber from grains was most strongly linked to lowered risk in the above mentioned diseases.
Surprisingly enough, the study also found a link to fiber consumption and prevention of influenza and pneumonia!
I’m not saying fiber is a miracle health cure; but why not try switching from white rice to brown rice or from sourdough to whole grain bread on your lunchtime sandwich? Making small changes to your diet by including more fiber from whole grains is a simple (and delicious) way to improve your health.
Here are some of my favorite high fiber breakfast and lunch ideas.
| Breakfast |
Serving Size |
Fiber/grams |
| Kashi |
1 cup |
10g |
| Raisin Bran |
1 cup |
8g |
| Steel Cut Oats |
¼ cup |
5g |
| Whole Grain Bread |
1 slice |
4g |
| Lunch/Dinner |
|
|
| Brown Rice |
½ cup |
2.5g |
| Couscous |
½ cup |
4g |
| Farrow |
½ cup |
4g |
| Quinoa |
½ cup |
3g |
*The research was conducted using mainly fiber from grains. I believe it’s helpful to get fiber from a variety of food sources. So make sure to increase your dietary fiber from grains and fruits, veggies and legumes.
| Fruit |
Serving Size |
Fiber/grams |
| Apple |
Med. ¾ cup |
3g |
| Banana |
Med. ¾ cup |
2g |
| Pear |
Med. ¾ cup |
4g |
| Raspberries |
½ cup |
6.8g |
| Veggies |
|
|
| Broccoli |
½ cup |
3g |
| Carrots |
1 cup |
4g |
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| Legumes |
|
|
| Lentils |
½ cup |
7g |
| Pinto Beans |
½ cup |
6g |
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Tags: aha, american heart association, beans, berries, carrots, couscous, eat more fiber, farro, Fiber, fruit, high fiber foods, Kashi, legumes, lentils, national cancer institute, Quinoa, raspberries, spinach, strawberries, tortillas, veggies
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