You are here: Home / Archives for survivor nutrition

Can You Eat Too Much Fruit?

January 20, 2013 By

With recent focus on reducing the glycemic index of the foods we eat, nutritionists and dietitians are often bombarded by questions about fruit:  Is fruit good for me?  What about the sugar? Am I eating too much fruit? What’s the best type of fruit to eat?

Many modern diet plans limit how much fruit can be eaten and when it should be eaten.   The rationale here is that fruits contain carbohydrates which, if eaten in excess, can throttle weight loss plans. Too much carbohydrate from fruit itself can prevent weight loss or even can make you gain weight. The reality, though, is most people simply don’t get enough fruit in their diet and there are many fantastic reasons to continue to enjoy your favourite fruit.

Fruit is a great source of fiber, potassium, vitamin C, and folate– nutrients that help guard against disease.  A diet rich in fruit has been linked to lower rates of heart disease, stroke, high blood pressure, cataract and even type 2 diabetes. Along with those nutrients, you also get carbohydrates, mainly in the form of natural sugar known as fructose.  One medium apple has 25 grams of carbohydrates and 95 calories, 1 medium banana has 27 grams of carbohydrates and 105 calories, and 1 cup of blueberries has 21 grams of carbohydrates and 84 calories.

It is important to note, though, that if you are trying to lose weight, you can’t eat all the fruit you want.  It is recommended that an adult should consume 7 to 10 servings of vegetables and fruits combined per day. Of these servings, you can comfortably enjoy 4 to 5 servings of fresh fruit (fruit cocktail in a can doesn’t count). One fruit serving is equivalent to 1 medium sized fruit, ½ cup of berries or fresh cut up fruit, ½ a grapefruit, mango or papaya, ¼ cup of dried fruit or ½ cup of 100% fruit juice. Unlike whole fruit, fruit juice lacks fiber so it doesn’t fill you up; make sure to keep your portion to ½ cup.

If your diet lacks fruit, the following strategies will help you increase your intake:

  • -Keep fruit at work. Apples, bananas, pears and dried fruit can be kept in your desk so you’ll have a healthy snack on hand when you feel hungry.
  • -Keep a bowl of fresh fruit visible on the kitchen counter or desk to encourage healthy snacking.
  • -Include fruit at breakfast. Make a fruit smoothie with milk or soy milk, berries and ½ a banana. Or top a bowl of breakfast cereal with fresh berries.
  • -Serve fruit for dessert such as fresh fruit salad, fruit kebabs, frozen grapes, etc…
  • -Add fruit to salads. Toss dried or fresh berries, orange segments, or apple slices into green and whole grain salads.
  • -For convenience, buy packages of frozen berries or cut fruit to add into smoothies. Pick up a fresh food salad or pre-cut fresh fruit from the deli section of your grocery store.

Sources:

  1. Centers For Disease Control; About the Buzz: The Sugar in Fruit and Table Sugar Are Basically the Same?
  2. “Journal of Nutrition”; Dietary Sugars Stimulate Fatty Acid Synthesis in Adults; Elizabeth Parks, et al.; June 2008
Filed Under: survivor nutrition Tagged With:

Small Changes = Big Dividends

December 29, 2012 By

A new year is a great time to make lifestyle changes, as long as you have a plan to make them stick. On the nutrition front, you’ll be happy to know that even modest changes to your diet can lead to extraordinary results. The key is to take that first small change, implement it masterfully, and then make another change.

If you are looking for advice on what small changes have the greatest potential to improve your health, look no further. The following is a list of lifestyle changes that current research has shown will benefit your health, from promoting weight loss to decreasing the risk of cancer. Some you may already be familiar with; while others you may need to work on. Remember; make it one small step at a time.

  • Eat Breakfast. It’s the best way to control your weight. Start the morning with whole grain cereal. Breakfast is a great place to get fiber in your diet. Look for cereals where the first ingredient listed on the label is a whole grain such as oatmeal or whole wheat. Add berries or other fruit and a full cup of low fat milk.
  • Write it Down. Believe it or not, you may whether intentionally or not, forget what you eat at the end of the day. How can you hold yourself accountable? A major study followed more than 2,000 people and found that the single biggest indicator of whether dieters would lose weight was whether the person kept a food diary. A week’s worth of keeping track may convince you to make some changes.
  • Eat More Fruits and Vegetables. The evidence shows that if you don’t eat enough of it, you’re at a health disadvantage. From arthritis to weight loss, fruits and vegetables have been shown to improve health. No wonder the dietary guidelines increased the daily servings. Eat the rainbow-five to twelve daily servings are recommended.
  • Eat More Dark Leafy Greens. This is where Popeye was right: Spinach and other colorful greens help prevent cataracts, stroke and the cognitive decline associated with aging such as Alzheimer’s disease.
  • Add Vitamin D. Vitamin D promotes the absorption of calcium and is very important for bone health and also been shown to reduce the risk of developing the most aggressive form of prostate cancer. If you live in the northern half of the globe, your skin isn’t making any vitamin D from October through April. Vitamin D supplementation is recommended for most people between 1,000 to 2,000 IUs of vitamin D daily, however some people may require more. The rest of the year, expose your skin sunscreen to the sun for 20 to 30 minutes.
  • Find your Go-To Healthy Snacks. Inevitably, as you make healthier diet decisions, you may find yourself a bit hungrier. This is because you’re used to allowing your body have whatever it wants and most likely, more than it needs. Find some go-to healthy snacks that you can turn to when the hunger strikes. Some quick, on-the-go nutrition-dense options include: Plain Greek yogurt, apple slices and peanut butter, almonds, vegetables and hummus, trail mix and string cheese.
  • Don’t Deprive Yourself. Depriving yourself of treats and goodies will lead to unwanted binging. If you’re craving something, go ahead and allow yourself a small controlled portion. You’ll be more satisfied and less likely to make an unhealthy decision later.
  • Eat More Fish. It’s the easiest way to get those omega-3 fats that are so good for us. Add a fish meal twice a week. Omega-3 fats are good for your heart, immune function and decrease mental impairment with aging. Omega-3 fats also been shown to fight inflammation, which benefits your joints too.
  • Hydrate. Be sure in the morning and the last thing at night to drink 1-2 cups of water. Sip water all day long and eat foods with high water content such as cucumbers, lettuce, tomatoes, apples, and oranges. Water will help with hydration as well as making your skin healthier and depressing your appetite.

Keep these practical tips at hand which can help you make 2013 an incredibly healthy year!

Filed Under: survivor nutrition Tagged With: , , ,

Breakfast: Don’t Leave Home Without It!

November 27, 2012 By

We’ve all heard, at one point or another, that breakfast is the most important meal of the day. While most parents make sure their kids start their day with a full stomach, many adults tend to make it all the way to lunchtime on a few cups of coffee. Research has found that people who skip the first meal of the day are more likey to eat a bigger lunch, and also tend to seek out unhealthier and higher-calorie foods.

 

Dr. Goldstone at the MRC Clinical Science Centre at London’s Imperial College conducted a study where 21 male and female participants had a brain scan on two separate occasions, once when they had not eaten anything that morning and once after they had a 750-calorie breakfast. On both days, the participants were served lunch after the scans were complete. The study concluded that when the participants skipped breakfast, they ate around 20% more at lunch, compared with days when they had eaten a normal breakfast.

Research also tells us that eating breakfast helps with weight loss and also in maintaining a healthy weight. Experts believe that breakfast keeps the metabolism running higher because skipping meals causes the body to kick into ‘starvation’ mode. It’s more likely that people who regularly eat breakfast also make good dietary choices the rest of the day.

 

Keep in mind that when making breakfast choices, many options simply aren’t that nutritious. Many prepared foods like boxed cereals, pastries, and breads contain large quantities of sugars and additives, while common breakfast meats like bacon and sausage that are high in saturated fat and sodium.

 

A good breakfast should include a heart-healthy source of protein and a complex carbohydrate that is high in fiber; this combination is known to help satisfy hunger until lunch time. Protein foods can include low-fat meat, low-fat dairy products nuts or nut butters, as well as eggs. High-fiber carbohydrates include fruits, vegetables, and whole grains.

 

If you are looking for something easy and on the go, try a simple breakfast that includes one hard-boiled egg, a piece of 100-percent whole wheat toast, and a piece of fresh fruit.

 

Source: A. Starke, C. G. Prechtl, S. Scholtz, N. Chhina, A. Miras, G. Durighel, R. Leech, D. J. Sharp, C. F. Beckmann, G. S. Frost, S. R. Bloom, J. D. Bell, A. P. Goldstone. Lack of modulation of brain resting state networks by fasting and ghrelin in humans. Neuroscience Meeting Planner. New Orleans, LA: Society for Neuroscience, 2012. Online.

Filed Under: survivor nutrition Tagged With: , ,

Amazing Artichokes

October 29, 2012 By

Artichokes have been around for a long time. Originally found around the Mediterranean Sea, they were used by the ancient Romans to treat poor digestion. Somewhere along the line, the Romans realized artichokes also made great appetizers, and they have been a traditional Italian food ever since.

The Latin name for this greenish-purple vegetable is Cynara scolymus. Sometimes called French or Globe artichoke, it’s the flower of the plant that is sold in grocery stores. But don’t confuse it with the Jerusalem artichoke, which is really a tuber that grows in North America.

One medium artichoke supplies 20 percent of the vitamin C you need for the day. With only 60 calories, it’s also a good source of potassium and magnesium, both important for a healthy heart. And like most fruits and vegetables, it’s packed with disease-fighting antioxidants that nutritionists rave about.

Here are the top 3 ways that artichokes keep you healthy:

 

1. Aid in digestion

 

As it turns out, the ancient Romans were onto something when it comes to artichokes and digestion. An ingredient in artichoke leaves helps your liver form bile – something necessary for good digestion. If your liver doesn’t produce enough bile, your food doesn’t get broken down properly, and you end up with stomach pains and indigestion.

 

If you feel sick to your stomach, overly full, and have abdominal pain after eating a normal-sized meal, you may suffer from dyspepsia – a fancy name for poor digestion.

 

Several scientific studies showed dramatic improvements in people with dyspepsia after being treated with artichoke extracts. You can also get help for your indigestion the way the ancient Romans did – by eating a delicious artichoke with your dinner.

 

2. Choke out heart disease

 

Bile from your liver does more than help you digest food. It also helps break down cholesterol from the fat you eat. But a liver that doesn’t produce enough bile lets too much cholesterol get by – kind of like the I Love Lucy episode where the chocolate assembly line starts moving too fast for her to keep up. People with liver problems can have high cholesterol even if they eat a low-fat diet.

 

That’s where artichokes come in. Because they can help you make more bile, you might be able to lower your cholesterol by eating them. A study in Germany showed that taking artichoke extract for six weeks caused LDL cholesterol, the bad kind, to fall by more than 22 percent. As a bonus, artichokes might also be able to block some new cholesterol from forming in your liver.

 

3. Lower blood sugar

 

Your liver is busier than you might think. In addition to breaking down fatty foods, it also stores extra glucose (sugar) in the form of glycogen and turns it back into glucose whenever it gets a phone call from your blood saying that supplies are too low. This is a great system in a perfectly working body. But some people have faulty phone lines, and their livers work day and night cranking out glucose their blood doesn’t need. This overproduction of glucose can lead to diabetes and other health problems.

 

In animal studies, researchers found that substances in artichokes kept livers from making too much glucose. More studies need to be done, but scientists think artichokes might someday be useful to people with noninsulin-dependent diabetes. In the future, people might use plants, like artichokes, to keep their blood sugar production in check.

 

Pantry pointers

 

  • -Choose artichokes with even, green color. Don’t buy any that look wilted, dried out, or moldy. Heavy, small heads are best.
  • -Small artichokes are good for appetizers, and larger ones can be used for stuffing with a variety of fillings and served as an entree.
  • -Be sure to trim about an inch off the top with a sharp knife. And then trim about one-quarter inch from the tips of the leaves since this part is inedible and rough on your hands.
  • -Artichokes can be steamed in a steamer basket or boiled in water. They should be tender and ready to eat in about 30 minutes. If you’re in a hurry, you can microwave them more quickly. First, rinse them with water to add some moisture. Then wrap each one in microwaveable plastic wrap. For four artichokes, microwave on high for 10 to 15 minutes or until the meaty part at the base of the artichoke is tender.
  • -You can serve these veggies hot or cold. Some people serve a dipping sauce with artichokes. It would be a shame to ruin a lowfat food with a rich sauce, so try a low-calorie, yogurt-based dip.
  • -If you’ve never eaten an artichoke, you might be a little confused about what part is edible. The outer leaves are hard and a little bitter, but at the bottom of the leaf, where they pull away from the stem, there is a soft, velvety hunk of “meat” that you can eat by gently pulling the leaf through your teeth. After you’ve nibbled all the leaves this way, you’re left with the best part of the artichoke – the heart. This is a soft, nutty-flavored center that can be eaten whole. Just scrape off the soft fuzz with a spoon before you dig in.

 

 

Filed Under: survivor nutrition Tagged With: ,

Packaged Products for Your Pantry

July 21, 2012 By

If you do most of your food shopping at grocery stores or supermarkets, you’ve probably noticed that most of the fresh and healthy food finds its way to the perimeter of the store in the produce, dairy, seafood, and meat sections. The rest of the store will have rows of various cans, boxes and bags of mostly processed goods. There are, however, some hidden gems in these aisles which are packed with key nutrients and add flavour and variety to your meals. Here is a solid list of staples to add to your pantry on your next visit to the grocery store:

  • *Oat bran and steel cut oats – avoid the sugary and processed instant oatmeal, and use the real thing to add fiber to your diet with these hearty breakfast staples.
  • *Coconut milk – It’s high in saturated fatty acids and medium-chain triglycerides (MCT), which are both easily burned as fuel by the body. Coconut milk is excellent in smoothies, and is an excellent base for stir-fry sauce. Some cheaper brands use guar gum as a thickener and have cans lined with BPA, so make sure you read your labels.
  • *Antioxidant rich teas – green, oolong, white, and rooibos are all excellent and can be used to make refreshing summer beverages by adding ice and slices of fruit after brewing.
  • *Stevia – a natural non-caloric sweetener which is an excellent alternative to artificial sweeteners like aspartame, saccharine, and sucralose.
  • *Whole wheat or whole grain spelt pasta – both have more fiber and a lower glycemic index than their regular counterparts.
  • *Brown rice and wild rice – avoid instant rice and rice products in microwaveable pouches, rice with sauce, and other concoctions. Wild rice is grass and is a good source of protein and vitamin B5, as well as a variety of trace minerals. Brown rice is a whole grain and is brown because both the germ and the bran parts of the grain have been preserved.
  • *Cans of black and kidney beans – Beans are packed with protein, fiber, and antioxidants. They make wraps, stews, chili, and other dishes heartier without adding meat.
  • *Tomato sauces and salsas – The mighty tomato is packed with lycopene,  a powerful antioxidant. Always read labels to pick products without added sugars or preserviatives, and you’ll find lots of options for creating Mediterranean and Mexican dishes while keeping calories in check.
  • *Dark chocolate – Satisfy your sweet tooth and get a healthy dose of antioxidants at the same time. Many fine chocolate makers sell chocolate with a cocoa content of 90% or greater, and this is what you are after. It’s still calorie dense, so don’t overindulge.

One last bit of advice… many food manufacturers are cluing into our desire for healthier products and are slapping labels like “organic”, “natural”, and “fat-free” onto their packaging. Many stores also feature organic or natural food isles. While taken as a whole, these products may have better ingredients; this does not mean that the combination of these ingredients results in foods that are good for you. Read labels carefully and use your common sense to separate out foods that are truly nutritious instead of those that pretend to be good for you.

Filed Under: survivor nutrition, Uncategorized

How to Eat to Stop Emotional Overeating

June 20, 2012 By

Emotional OvereatingEmotional overeating refers to any of a number of eating habits where genuine hunger is not the motivational factor. It is more common among women than men, but men are not immune – especially young men in their teens and twenties. Those who suffer from this disorder associate food with emotional comfort, and will turn to eating to escape negative feelings.

If you have emotional overeating tendencies, you’re not alone – many people who suffer from this problem feel imprisoned and helpless. It can seem like you are unable to break free from the overwhelming emotions and habits. But there’s good news – it’s a treatable problem.

Being honest with yourself is an important first step. Emotional overeaters tend to judge themselves pretty harshly, but don’t – you’re not an isolated case or some kind of freak. It’s a sign of strength to seek help! It means you’ve identified the problem.

If you’re struggling with this problem, there are some things you can do to get things under control while you’re seeking professional help. Here are some tips…

Your Grocery List

When an emotional moment hits and you head for the refrigerator or pantry, what kind of foods do you usually go for? Often, emotional overeaters head for high-calorie comfort foods like ice cream, chips, or candy bars. But you can’t eat those things if they are not in your house! Here are some examples of foods to put on your grocery list in place of the ones you may be tempted to buy. (Another tip – buy only the foods on your list. Compulsive buying of food is tempting.)

  • *Brown rice (instead of white rice)
  • *Millet (instead of or in addition to rice)
  • *Fresh fruits and vegetables (rather than canned)
  • *Low-fat, low-calorie yogurt (rather than ice cream)
  • *Popcorn kernels for air popping (rather than chips and fatty snacks)
  • *Lean protein like fish, turkey, and chicken (instead of deli meats and processed meats like hotdogs and bologna)
  • *Natural, healthy cooking oils like olive and safflower oil (instead of shortening, lard, or unhealthy oils)

Don’t Crash Diet

It’s good to be proactive in solving problems, and emotional eating is no exception. If you try to crash diet, you may find yourself eating more after the crash diet is over. So, rather than stopping eating everything you love, try some of these tips:

 

  • *Allow yourself to have a dish of frozen yogurt each week as a treat. This approach tends to be easier than just cutting out all frozen treats. You could use this approach with other “naughty” foods, too – it may be easier to resist if you know you are going to have that food on Saturday (or whatever day of the week you choose to have a small treat).
  • *Boost your nutrition with a good quality vitamin and mineral supplement.
  • *Increase your consumption of nutrient-dense foods.

Eat Regular Meals

Experts recommend regular mealtimes as a way to combat emotional overeating. If it’s not “time” for food, then you may be better able to hold off on eating until it is time. Also, eating regular meals helps you to be deliberate about your intake of nutritious foods. And finally, having regular meal times tends to make for a more relaxed eating experience, which is the direct opposite of anxiety-driven overeating.

If you, or someone else you know, needs additional help with emotional overeating, there are many counsellors and psychologists that specialize in eating disorders. You can also check out a selection of books on the subject here

Filed Under: survivor nutrition