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BWMC: Grill it up this summer! – CapitalGazette.com
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Entering the summer months means that it's time to heat up the grill and invite family and friends over for a backyard cookout. This year try out some new grilling ideas, spice up the foods with some new seasonings and enjoy the warm weather with great company!
The Wonders of Produce Trying to incorporate more fruits and vegetables into our diets can be difficult. Grilling your vegetables and fruits can help to change their flavor or texture to please a crowd. When developing an appetizer try grilling some peppers and carrot sticks to use with dip rather than chips. This easy substitution can help reduce the calories in your appetizer and make your guests wonder how you could be so creative. Creating a dessert for your cookout does not always need to revolve around the apple pie. Instead try grilling fruit kabobs. Just a hint pineapple, watermelon and peaches all grill well.
Why exactly would it be beneficial to your health to incorporate more fruits and vegetables? Having a variety of fruits and vegetables in your diet may reduce your risk for developing chronic diseases like obesity, hypertension and high cholesterol. Plus, many fruits and vegetables are lower in calories which can help with weight management. By filling half of your plate with fruits and vegetables, without adding additional fat or sugar, you can help build a healthier plate.
Shake up your seasonings When creating a healthy diet it is important to think about reducing your intake of salt. As you are developing your grilling menu, play with different ways to season. Adding spices can help incorporate flavor without added salt. Some spices to consider using when grilling are garlic or onion powder, paprika, cumin, cayenne powder, black pepper or chili powder. A good rule of thumb when looking for lower salt seasonings is to choose those seasonings with powder in their name, but in any case you can look to the ingredients list. If you see the word salt, try and find another alternative.
Beyond spices Using herbs can help shake up your normal dishes. Summer is a great time to explore fresh herbs like basil, cilantro or parsley and growing your own herbs can help a family become more engaged with their meal. If you don't have access to fresh herbs, dried herbs work great and can often be found near the spices at your local grocery store.
So why is it beneficial to reduce the amount of salt you have in your diet? Having a high daily intake of sodium has been found to raise your blood pressure, so reducing sodium in your diet lowers your blood pressure.
The average American's daily sodium intake should be approximately 2,300 milligrams a day. Besides using spices and herbs instead of added salt, you can also reduce your sodium intake by looking for reduced sodium and no-added-salt alternatives in the grocery store. Try to compare the sodium content of prepared foods by looking at the Nutrition Fact Labels.
Make the grill a place to explore new dishes this summer! Don't worry, creating a healthier meal does not need to be difficult and it can be fun to get creative by adding variety into your dishes. Bon apetit!
Amanda Markie, MS, RDN, LD is a dietitian at the University of Maryland Baltimore Washington Medical Center's Digestive Health Center and can be reached at 410-553-8187.
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BWMC: Grill it up this summer! - CapitalGazette.com
How Do You Lose Weight With Jenny Craig? A Dietitian Explains – POPSUGAR
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How Do You Lose Weight With Jenny Craig? A Dietitian Explains
So you're researching diets, looking for weight-loss solutions, and evaluating your options. A program you've definitely heard of, but may not know the logistics of: Jenny Craig. We've all seen the commercials, heard the jingles, and maybe have even had a relative who's done this diet but how does it work?
We chatted with registered dietitian nutritionist Lisa Talamini, senior science expert at Jenny Craig via email to get the scoop. She told POPSUGAR that "the program takes a holistic approach to weight loss and weight management, focusing on food, body, and mind." So the goal is weight loss, and the tools are preplanned meals and expert coaching. Let's break it down!
This is the premise of the program: the diet. Or rather we should say, the food (which tastes fantastic, according to the very high ratings from US News and World Report). Jenny Craig premade meals which range in price but start at $3 each are how members lose weight on the program. Here's the gist of it.
So you've got the food, but now you need a little bit of help and guidance. This is the second part of the program, and just as crucial as the meals: the consultants. "The Jenny Craig program offers a personal consultant who provides support and behavioral skills for developing a healthy relationship with food, while the Jenny Craig menus act as a guide for members to right size their portions," said Talamani.
These consultants go through rigorous, "intensive training," according to Talamani, which "focuses on active listening, motivation-based counseling, and education on basic nutrition, physical activity, and behavioral strategies for weight management and lifestyle change." This education is paramount for equipping Jenny Craig dieters with information that can help them sustain their healthy lifestyle. Consultants educate members on how to combine their premade, precalculated Jenny Craig meals and snacks with what the brand calls "Fresh and Free Additions" (read: high volume, low calorie) that are "rich in water and fiber to keep them feeling full longer with fewer calories."
It's not just marketing and catchy jingles: Jenny Craig is science backed. US News and World Report ranked Jenny Craig as the number two diet overall for weight loss; Journal of American Medical Association (JAMA) also backed Jenny Craig's efficacy, citing that the structure of the program results in more sustained weight loss over the course of two years. "Annals of Internal Medicine, one of the most widely-cited peer-reviewed medical journals in the world, identified Jenny Craig as one of the most effective weight-loss programs," said Talamani. "[The study was] based on evidence that its participants achieved greater weight loss at 12 months, compared to control groups."
If you're looking for something specific to Type 2 diabetes or if you're prediabetic, Jenny Craig has a program that is tailored to Type 2. The brand shared a study with us from the April 23, 2014 issue of Diabetes Care that showed that "people with Type 2 diabetes who followed the Jenny Craig Type 2 diabetes program for one year lost more weight, had significantly lowered HbA1c (blood sugar) levels, and reduced heart-related risk factors than people who received the usual standard of care."
Image Source: POPSUGAR Photography / Sheila Gim
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How Do You Lose Weight With Jenny Craig? A Dietitian Explains - POPSUGAR
Can This De-Bloating Strategy Actually Make You Gain Weight? – Women’s Health
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Women's Health | Can This De-Bloating Strategy Actually Make You Gain Weight? Women's Health But does following a low-salt diet actually work against your weight loss goals? It depends, says Gans. First off, you shouldn't cut out just a single ingredient or nutrient in an effort to drop pounds, Gans says. Focusing on just removing salt from ... |
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Can This De-Bloating Strategy Actually Make You Gain Weight? - Women's Health
Alternative lifestyle and diet changes may help lead to a healthier, more energetic life – Southeast Missourian
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Aside from going paleo or tossing out carbs with Adkins, there are a number of lifestyle and diet changes people can make to live healthier, more energetic existences, says Charlotte Cervantes, instructor of dietetics at Southeast Missouri State University.
Cervantes says a popular trend over the last several years sees people looking to cut down on or eliminate meat altogether. That's a trend with a lot of benefits, not only to people's health, but to their budgets and even the environment.
"Most vegetarian diets are completely sustainable and nutrient dense," Cervantes says. "Fad diets like wheat barley or paleo" aren't necessarily as beneficial, she says, but some nutrient replacement options are more sustainable.
"Vegetarian diets certainly fit in that category," she says.
Cervantes says the most liberal vegetarian diet is a semivegetarian or "flexatarian," whose diet isn't restricted other than excluding red meat.
Happy man sitting at the restaurant and having salad for lunch.
Lactovegetarians will consume dairy, Cervantes says, but no other animal flesh or products or by-products.
Ovovegetarians will eat eggs but no other.
Cervantes says she thinks most vegetarians in American culture are lacto-ovo-vegetarians, who consume dairy and eggs but no animal flesh.
The most restrictive in terms of food intake, Cervantes says, is vegan.
"The vegan lifestyle is a complete lifestyle," she says, "with no animal products consumed at all, even honey."
"Certainly lots of people are able to make that work, although we do find in vegan diets there are some nutrients missing."
Vitamin B12, for instance, is often lacking in a strict vegan diet, but it's often replaced by supplements or eating fortified foods.
Another vitamin not as prevalent in vegan diets is Vitamin D, which should be gotten from sunlight, Cervantes says, but if a vegan has cut out dairy milk, it might be best to seek supplements.
Bioavailability, or the extent to which a human gastrointestinal tract can digest, absorb and use a nutrient, plays into this as well, Cervantes says.
"With iron, calcium, for instance, they're more bioavailable when they come from animal sources. Not to say they're not in good amounts, but not as available as we'd find in an animal source," Cervantes says.
Even protein needs can be different for vegans than for someone consuming animal products, Cervantes says. "Vegans' protein needs might increase, not because their needs are really that much higher but because bioavailability in animal products is higher," she says.
Cervantes says fortified foods need to be researched as well, if one is considering a vegan lifestyle.
"Vitamin D is sometimes sourced from sheep's wool," Cervantes says, which excludes it from the vegan distinction, since it's an animal product.
Vitamin B12, though, is often synthesized in a lab, but these are considerations, Cervantes says.
As to benefits of a meat-free diet, Cervantes says, as with any diet or lifestyle change, it's important to check with a doctor first.
"Sometimes when people switch to a vegetarian diet, to lose weight for instance, there's a new focus on nutrient density and a healthier lifestyle, so it does result in changes. How much is tied directly to animal products, I couldn't say."
Cervantes says in nutrition, studies conducted are attempting to build correlations, not a causative relationship, so it's a little difficult to say one change is the reason for another change.
"Just paying attention, trying to eat better, it doesn't really matter what the change is so long as it's not harmful," Cervantes says.
Some research does indicate people who live a vegetarian lifestyle have a lower risk of metabolic syndrome, a condition associated with greater risk of Type 2 diabetes and cardiovascular disease, Cervantes says, "but then again, it's hard to nail down exactly why."
Healthy lifestyle practices, exercising regularly, meditation, relaxation or other factors besides choosing to follow the diet could be at play, she says.
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Alternative lifestyle and diet changes may help lead to a healthier, more energetic life - Southeast Missourian
How to spot a fad diet – Mia Nacamulli | TED-Ed
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How unhealthy are those fad diets? Michael Pollan, Professor of Journalism at UC Berkley, goes into depth about fad diets and gives some very succinct advice about nutrition in his article, Unhappy Meals.
Clearly, different diets are better for different people. In this easy-to-read worksheet, University of Kentuckys College of Agriculture explains the nature of fad diets and tables the disadvantages of common regimes, with everything ranging from expense to flatulence. If youre interested inhow individualized diets can be, check out this NY Times article discussingthe idea of personalized nutrition.
Whats the deal with detox? Kidshealth.org lays out the basics and how you can flag a detox fad diet. Feel like you can discern between a healthyand a fad diet? For a little more help, they also have this short article with some simple tips on spotting a fad diet.
Click here to wet your taste-buds with more information about the Chew and Spit Diet, the Tapeworm Diet or the Arsenic Diet.Have you heard of any fad diets yourself?
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How to spot a fad diet - Mia Nacamulli | TED-Ed
Canines at the cubicle: 10 things to keep in mind if you’re bringing your dog to work – Chicago Tribune
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While many companies have an open-ended dog policy, employees should know that it's not exactly an open invitation to bring Fido to work, unless they've covered their bases first. While most companies are explicit about other policies, they usually assume their co-workers know what should be covered.
"Dog policies are pretty intuitive," says Hannah Walsh, a Chicago-based dog owner who brings her 7-year-old border collie with her to work at one of the city's shared workspace locations. "You either do the right thing or you don't. And when you don't, companies don't adjust the rules or send out information, they just cancel the perk." Unless you want to be responsible for rescinding your company's dogs-at-work policy, follow this list of tips before you decide to bring your best buddy to work:
1. Make sure your dog has all of his or her shots. This is a no-brainer. Anytime you bring your dog to a dog park or a friend's house, other people assume your dog is properly vaccinated.
2. Be sure your dog has the correct disposition for a day in the office. If you have an angry animal at home, there's really no reason to think that mood will change once he or she is surrounded by the comforting buzz of copy machines and keyboard strokes. Be smart. If a dog doesn't like other people, don't bring him or her to work.
3. Know your dog's limitations. If your dog doesn't like men, or has a problem with older women, they shouldn't accompany you on the job. The same goes for people in uniform. I once worked in an office that allowed dogs and watched a nearby friendly golden retriever go into an all-out sprint when he saw the FedEx guy coming to pick up the afternoon deliveries.
4. Quiet dogs make for the best co-workers. If your dog likes to bark at shadows or unseen figures, it might be cute at home, but it's not so adorable in the office. Think of those neighbors who let their dogs out at 5 a.m. every Saturday just so the dog can bark at every passing car and local jogger. Barking dogs should be left at home.
5. Beware of the overly friendly dog. And by overly friendly, we don't mean the kind of dog who licks the outstretched hand. We're talking about that dog that makes a beeline for your co-workers leg and goes to town until you need a fire hose to pry him loose. And remember, there's nothing cute about a dog in heat at the office. It's kind of gross, actually. You should know if your dog is in a particularly amorous mood -- or if that particular mood is just part of his or her day-to-day disposition. If either is the case, just leave him or her back at the base.
6. Bring some extra treats for other dogs in the office, but don't offer them anything without checking with their owners. Some people have their dogs on diets that would make even the most hardcore vegans roll their eyes, so check first.
7. Unless you work on a ranch, make sure your dog has a collar and a leash. Don't assume all of your co-workers want to spend time with your dog. Not all of them will appreciate your four-legged friend, but they'll tolerate it as long as it's not jumping on their lap.
8. Be aware of the calendar. If something bad is going to happen on a certain day, it's probably a good idea to leave the dog at home. Same goes for the good days when the company springs for lunch. No one wants to see a dog pawing things off the conference-room table or going through each cubicle trash bin looking for a little midday snack.
9. Place your puppy's water bowl under your desk or behind a file cabinet. Your co-workers shouldn't kick it over every time they come by your desk.
10. Know your dog's schedule. Unless you're putting a diaper on that dog, you'll need to be aware of his or her digestive schedule.
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Canines at the cubicle: 10 things to keep in mind if you're bringing your dog to work - Chicago Tribune
Weight loss: You’ll be SHOCKED by how much weight you could lose by eating an APPLE – Express.co.uk
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University of Iowa did a study that revealed animals given ursolic acid supplements increased their muscle mass and energy expenditure - in layman's terms, calorie burning.
A similar study performed on people shows that women who added three small apples to their diet per day lost in excess of two pounds more than those who didn't in just over two months.
Scientists believe the miracle apples work by increasing levels of hunger-suppressing hormone GLP-1.
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Women who added three small apples to their diet per day lost in excess of two pounds
The news comes after experts found eating one serving a day of beans, peas, chickpeas or lentils could help lower high cholesterol and contribute to modest weight loss.
Researchers from St Michael's Hospital in Toronto, Canada, said eating three-quarters of a cup - the equivalent of 130 grams - each day of these foods known as pulses led to a weight loss of 0.34 kilograms.
The research builds on previous work by the hospitals Clinical Nutrition and Risk Factor Modification Centre, that a daily serving of pulses can significantly reduce bad cholesterol.
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Jonah Hill shed the pounds by ditching beer
Cholesterol is waxy substance produced mainly in the liver, although most body cells can make it when necessary.
It is vital for health as it is used to make hormones, vitamin D, bile acids and cell membranes but there are two main types of cholesterol - good HDL cholesterol and bad LDL cholesterol.
Good HDL-cholesterol removes LDL-cholesterol from the circulation and transports it back to the liver for processing.
But bad cholesterol has been linked with an increased risk of cardiovascular disease such as heart attack and stroke.
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Weight loss: You'll be SHOCKED by how much weight you could lose by eating an APPLE - Express.co.uk
ShopRite of Milford Offers Free Registered Dietitian Services – WTNH Connecticut News (press release)
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MILFORD, Conn. (WTNH) After 75 years of enjoying all that life has to offer, including food, Howie Blau realized he needed to make a few changes.
Whats made me want to come to see Kristen is the same thing thats made me want to lose weight for the last 20 years, but I needed somebody who was really special to help me do it, Blau said.
That special person is Kristen Haight, ShopRite of Milfords registered dietitian.
My dietitian services here at ShopRite are free, Haight explained. People can come meet with me for one-on-one consults for diabetes, weight loss, any kind of issue that you need to see a dietitian for.
When Blau first met Haight six months ago, he was struggling to control his high blood pressure and cholesterol with medication.
Usually about 10 percent of weight loss is all some people need to get off of some medications, Haight said.
But on his own, the weight loss didnt come easy for Blau.
He was frustrated because in the past he tried diet after diet and nothing was really working so that was kind of the first step when he came in here I said I dont believe in diets, Haight recalled. I just believe in kind of tweaking how youre eating right now and your lifestyle.
We worked out a plan where I ate in moderation but I never felt deprived, and I would report in every week, Blau said.
Haight also took Blau through the store to talk nutrition.
We went up and down all the shelves stuff to eat between meals, stuff to thwart off hunger that would be a nice little snack between meals but wouldnt be so full of calories, Blau said.
We would look at nutrition labels together and just make sure he was choosing the healthier option of things, making sure hes looking at fiber and protein and especially the calories in the items hes choosing, Haight said.
After six months, Blaus hard work paid off. Hes lost 35 pounds and is now off all of his meds.
I feel Im healthier now than Ive been in the last 20 years and I owe it to Kristen, Blau said.
Proving its never too late to turn your health around.
When working with ShopRites dietitian, you can also work with their pharmacist to talk about medications, check your blood pressure and more. For more information, visit ShopRite.com.
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ShopRite of Milford Offers Free Registered Dietitian Services - WTNH Connecticut News (press release)
Keto diet might just be the answer to your carbs – Tahlequah Daily Press
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The phrase "chewing the fat" has a literal meaning when you're on the keto diet. You are expected to chew the fat - and lots of it.
Although I haven't been living in a remote cave in the wilds, I'd never heard of the keto diet until a few weeks ago. Sure, I knew about low-carb diets, though I never paid much attention to them until I was diagnosed with diabetes in January 2015. And with several exceptions, Type 2 diabetes is largely of our own making, developed through years of poor eating habits and a sedentary lifestyle.
That assertion, though accurate, will tick some folks off. Last month, Jimmy Kimmel gave a monologue in which he made a case for covering pre-existing conditions, which is son has. Sen. Bill Cassidy, R-La., dubbed it the "Jimmy Kimmel test" in terms of evolving health care policy. President Trump's budget chief, Mick Mulvaney, was hoisted on a cross after he said: "That doesn't mean we should take care of the person who sits at home, eats poorly and gets diabetes. Is that the same thing as Jimmy Kimmel's kid? I don't think it is."
Though Mulvaney's comment sounded callous, it has some merit - except people of faith who would deny care even for the most slothful diabetic aren't paying much attention to Scripture. Turns out we ARE our brothers' keepers. The Gospels don't specify such care should come from taxpayer funds, as Libertarians often point out. But in my opinion, the inherently selfish nature of many folks would preclude even the truly needy from getting that care without governmental assistance.
I don't want to become a burden on society myself, so I've renewed my efforts at keeping the carbs down. When I had a publisher who was a diabetic, if I even tried to consume so much as a banana, he would stand over my shoulder until I'd dropped it into the trash can. But in the ensuing two years without anyone to police me, I'd fallen off the wagon, and when another medical issue surfaced a few weeks ago, I decided enough was enough.
I can't remember who first mentioned the keto diet on a Facebook thread, but it evolved from Leon Briggs' comments about fasting. Leon is an artist who years ago worked for the Press, and later was editor of the weekly Times-Journal. It may have been David Rain or Lisa Pinnick - two other Press alums - who said something; both have had huge success with the keto diet. They say they're shedding pounds at breakneck speed, and they feel more energized and focused than they have in years.
The keto diet is extremely low-carb, but the idea is to achieve a perfect balance with carbohydrate, fat and protein consumption. If the body isn't able to get enough carbs to burn for energy, it will opt for stored fats (they call this state of being "in ketosis"), but evidently one must train the body to do this by adding a bit more fat to the diet initially. Proteins are important because without them, you'll lose muscle mass.
I've been doing this for almost two weeks now, and I can report two observations. First, I believe I've dispensed with that 8 pounds I've gained since late 2015, because I can get back into the one skirt the gain had precluded me from wearing. Second, though I haven't had the promised burst of energy, I'm not as famished as I normally am during the day. And it's long been the case that if I eat during the day, I feel sluggish afterward.
This diet is "husband-friendly," at least in my case. You have to pretty much give up all grains (bread, rice, corn tortillas, oatmeal, etc.), starches (potatoes), high-carb fruits (especially tropical, but limit yourself to berries), anything sugary (cookies, candy, doughnuts) and stick with veggies that mainly grow above ground (lettuce, spinach, broccoli, cauliflower, etc.). On the other hand, you can throw caution to the wind when it comes to meats and cheese, and other dairy - except, strangely, milk. When my husband realized eggs and bacon were still on the menu, he capitulated.
Now, my mission is finding substitute recipes for things I like. Mashed potatoes are now mashed cauliflower (which my son makes, anyway, and it's quite good). I've made an incredible pizza dough that contains no grain or yeast, and rolled out very thin, it turns into a passable tortilla chip substitute. I've designed a revamped recipe for my famous strawberries-and-cream pie and plan to try that this weekend, thanks to Teddye Snell's arrival at the office last week with a flat of Stilwell berries. Also on tap are strawberry cake, various casseroles, and a brown butter pecan ice cream that looks to be the work of the devil.
As I write this, I'm enjoying what the keto crowd calls a "bullet-proof coffee." It contains 20 ounces of the stout stuff, plus 2 tablespoons of cream and 2 tablespoons of coconut oil, and a few drops of liquid stevia. You're supposed to add a couple of tablespoons of melted butter, and while I tried it once and it's not half-bad, it's a tough sell - sort of like, for some people, pineapple on pizza.
I'll let you know how it turns out.
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Keto diet might just be the answer to your carbs - Tahlequah Daily Press
Which Bad Habit Sabotages Your Diet Most: Big Stress or No Sleep? – Entrepreneur
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By now, most of us are aware of the link between being stressed out and stuffing your face. In tough times, many of us turn to cookies to try to chase away a bad case of Im freaking out!
Well, the Journal of Applied Psychology has just published a study that says a worse enemy to your waistline than stress could be your up-all-night TV binging habits. In two studies of more than 200 workers in China, researchers found that the real difference maker in healthier diets is getting plenty of Zs.
Related:10 Effective Ways to BeatStress
"We found that employees who have a stressful workday tend to bring their negative feelings from the workplace to the dinner table, as manifested in eating more than usual and opting formore junk food instead of healthy food," said study co-authorChu-Hsiang "Daisy" Chang, associate professor of psychology at MSU.
"However, another key finding showed how sleep helped people deal with their stressful eating after work," she continued. "When workers slept better the night before, they tended to eat better when they experienced stress the next day."
Related:12 Habits to Dramatically Improve YourSleep
In the two studiesof workers in high-stress positions, researchers found that when workers are in bad moods, they eat to compensate. Speaking with MSU Today,Yihao Liu, co-author of the study and assistant professor at the University of Illinois, explained that eating is [U]sed as an activity to relieve and regulate one's negative moodbecause individuals instinctually avoid aversive feelings and approach desire feelings, he said.
But for long-term relief, Chang and Liu found that the best way to curb negative feelings and negative eating is to put down the bag of chips and pull up the covers.
A good night's sleep can make workers replenished and feel vigorous again, which may make them better able to deal with stress at work the next day and less vulnerable to unhealthy eating, Chang explained.
Related:The Impact Of ChronicWork StressOn Your Employees
So are nap pods better than a box of donuts for office morale? Sounds like it.
Food-related perks may only serve as temporary mood-altering remedies for stressed employees, Chang said, and failure to address the sources of the work stress may have potential long-term detrimental effects on employee health.
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Which Bad Habit Sabotages Your Diet Most: Big Stress or No Sleep? - Entrepreneur