Did you know that Americans eat 30 pounds of lettuce per person each year? Lettuce is the 2nd most popular fresh vegetable in the United States, and California is the largest producer of lettuce in the country. What a great food lettuce is!
In just 2 cups of lettuce, which is only 10 calories, you can get 100% of your daily needs for vitamin A and vitamin K. It is also an excellent source of vitamin C and manganese. Choose dark lettuce leaves when you can, as these have more nutrients than the lighter ones.
To keep lettuce fresh store it in the refrigerator wrapped in a slightly damp paper towel in a plastic bag with holes in it. With proper storage your lettuce should stay fresh and ready to eat for an entire week. When you are ready to eat the lettuce rinse it in cold water and gently pat dry with a paper towel.
There are many ways to eat lettuce. Throw it on a sandwich, a burger, or a wrap. Add carrots or bell peppers and toss it with a low-fat dressing to make a delicious salad. Mix it in pasta or soup for added flavor and color. Stuff it with rice or other grains to make a healthy snack. However you choose to eat your lettuce, try to incorporate as many colors as you can into your meal because that will make sure you are getting a lot of different nutrients.
Posting provided by Rachael Beckert, trusted dietitic intern at UCSF Medical Center
June 29, 2008
May 25, 2008
The BEST exercises you can do!
There are two lower body exercise I do with my clients almost every workout--the squat and the lunge. They are basic, classic and get the job done! So many variations and modifications can be done to both--they each can provide a whole body workout and can get your heart rate up. The best part about these exercises is they never get easy. You can always increase the level of difficulty so the benefits continue.
Here are some tips on each...
The Squat:
Form and alignment: Stand with feet shoulder-width apart. Keep your weight in your heels, arch your lower back slightly, and keep your abs tightened while you bend your knees as though you are going to sit in a chair. Lower your body until your thighs are parallel with the ground and it feels as if you almost may fall backward. Keeping the weight in your heels, push yourself up slowly and squeeze your glutes until you're back where you started. To keep your knees safe, be sure not to allow your knees to extend over your toes. Do this exercise 2 or 3 times per week, 2-3 sets of 12 to 16 reps.
Modify: to increase difficulty stand on an unstable surface such as a Bosu or add dumbbells to make it an upper body workout as well. You can also turn your feet out or alter your stance to work different muscles in your legs.
The Lunge:
Form and alignment: Starting position is standing with both feet together. Take a step forward (or backwards) one foot in front of the other about 3-4 feet apart. Slowly lower your body into a lunge position, keeping the front knee at a 90 degree angle. If your front knee goes beyond your ankle, adjust your stance so the knee always stays just above the ankle. Keep the weight in the heel on the front foot and on the toes of the back foot. Push back up to starting position. Remember to never lock your knees at the top and never let your knee bend past your toes. Keep your shoulders just above your hips and abs tight.
Do this exercise 1 or 2 times per week, 2-3 sets of 12 to 16 reps.
Modify: There are hundreds of ways to modify a lunge. You can do static lunges or you could do walking lunges across the room. Add weight to increase difficulty or to add an upper body exercise. In addition you could put on foot on an unstable surface or add a twist in the upper body to use more balance and core work.
The best thing about squats and lunges is they can be done ANYWHERE. Bedrooms, living rooms, hotel rooms....anywhere! You do not need to rely on fancy equipment. There is no excuse to not start incorporating these into your workouts right away! If you do them directly, you will feel sore after the first day...enjoy!
Here are some tips on each...
The Squat:
Form and alignment: Stand with feet shoulder-width apart. Keep your weight in your heels, arch your lower back slightly, and keep your abs tightened while you bend your knees as though you are going to sit in a chair. Lower your body until your thighs are parallel with the ground and it feels as if you almost may fall backward. Keeping the weight in your heels, push yourself up slowly and squeeze your glutes until you're back where you started. To keep your knees safe, be sure not to allow your knees to extend over your toes. Do this exercise 2 or 3 times per week, 2-3 sets of 12 to 16 reps.
Modify: to increase difficulty stand on an unstable surface such as a Bosu or add dumbbells to make it an upper body workout as well. You can also turn your feet out or alter your stance to work different muscles in your legs.
The Lunge:
Form and alignment: Starting position is standing with both feet together. Take a step forward (or backwards) one foot in front of the other about 3-4 feet apart. Slowly lower your body into a lunge position, keeping the front knee at a 90 degree angle. If your front knee goes beyond your ankle, adjust your stance so the knee always stays just above the ankle. Keep the weight in the heel on the front foot and on the toes of the back foot. Push back up to starting position. Remember to never lock your knees at the top and never let your knee bend past your toes. Keep your shoulders just above your hips and abs tight.
Do this exercise 1 or 2 times per week, 2-3 sets of 12 to 16 reps.
Modify: There are hundreds of ways to modify a lunge. You can do static lunges or you could do walking lunges across the room. Add weight to increase difficulty or to add an upper body exercise. In addition you could put on foot on an unstable surface or add a twist in the upper body to use more balance and core work.
The best thing about squats and lunges is they can be done ANYWHERE. Bedrooms, living rooms, hotel rooms....anywhere! You do not need to rely on fancy equipment. There is no excuse to not start incorporating these into your workouts right away! If you do them directly, you will feel sore after the first day...enjoy!
May 12, 2008
Magnesium...the wonder mineral
Who knew? No one talks about magnesium but it is an essential mineral and is recognized for many health benefits.
In addition to helping manage blood sugars, magnesium can assist in controlling blood pressure, maintaining strong and healthy bones and improving cardiovascular health. It is important to note that magnesium may be excreted if taking certain diuretic drugs to lower blood pressure, estrogen or birth control pills.
The RDA for magnesium needed is 310 milligrams for women and 400 milligrams for men, but most of us do not meet our needs through our food.
Foods that provide over 100 milligrams of magnesium per serving include:
• Halibut
• Cooked spinach
• Roasted pumpkin seeds
• Black beans
• High fiber bran cereals, like All Bran
Tip from the RD: If you are taking a calcium supplement, take a Cal-Mag rather than just a calcium supplement. This will make your pill much more effective and allow to utlize the much needed calcium and magnesiumFebruary 04, 2008
Yummy Recipe
This is a favorite recipe of Mat Schuster, Chef at The San Francisco Bay Club. It is easy to make, great for you and delicious.
White Tea Poached Salmon
Serves 4
4 bags of white tea (standard size)
2 cups plus 2 tablespoons water, divided
4 garlic cloves, crushed
4 (1/2-inch-thick) slices fresh ginger root
4 thin slices lemon
2 tablespoons soy sauce or tamari
1 tablespoon mirin
1 stalk lemon grass
1 carrot, julienne
2 baby bok choy, leaves separated
1 teaspoon arrowroot powder or cornstarch
1 tablespoon canola oil
4 salmon fillets (6 ounces each), without skin
sea salt, to taste
ground pepper, to taste
1 teaspoon toasted sesame oil for drizzling
1/4 cup chopped scallions
Place tea bags in a teapot or glass container. Bring 2 cups water to a boil. Remove from heat and let cool for 2 or 3 minutes. Pour hot water over tea bags and steep tea for 3 minutes. Remove tea bags from water. Add garlic, ginger, lemon grass, lemon, soy and mirin to tea and set aside. In a small bowl, dissolve arrowroot or cornstarch in 2 tablespoons water. Set aside.
In a large skillet, heat canola oil over medium heat. Add salmon to pan and sear for 2 minutes, until browned. Add tea mixture to skillet. Bring to a boil. Add carrot and bok choy. Reduce heat, cover, and simmer gently for 8 to 10 minutes, until center of salmon is opaque and just flakes easily.
Remove salmon to a plate, season lightly with salt and pepper and tent with foil to keep warm. Add dissolved arrowroot to poaching liquid and bring to a boil, stirring constantly, until slightly thickened, 1 to 2 minutes. Strain liquid into a small bowl. Drizzle strained liquid and sesame oil over salmon and garnish with scallions.
This recipe also provides 2600mg of omega 3 fatty acids per serving!
White Tea Poached Salmon
Serves 4
4 bags of white tea (standard size)
2 cups plus 2 tablespoons water, divided
4 garlic cloves, crushed
4 (1/2-inch-thick) slices fresh ginger root
4 thin slices lemon
2 tablespoons soy sauce or tamari
1 tablespoon mirin
1 stalk lemon grass
1 carrot, julienne
2 baby bok choy, leaves separated
1 teaspoon arrowroot powder or cornstarch
1 tablespoon canola oil
4 salmon fillets (6 ounces each), without skin
sea salt, to taste
ground pepper, to taste
1 teaspoon toasted sesame oil for drizzling
1/4 cup chopped scallions
Place tea bags in a teapot or glass container. Bring 2 cups water to a boil. Remove from heat and let cool for 2 or 3 minutes. Pour hot water over tea bags and steep tea for 3 minutes. Remove tea bags from water. Add garlic, ginger, lemon grass, lemon, soy and mirin to tea and set aside. In a small bowl, dissolve arrowroot or cornstarch in 2 tablespoons water. Set aside.
In a large skillet, heat canola oil over medium heat. Add salmon to pan and sear for 2 minutes, until browned. Add tea mixture to skillet. Bring to a boil. Add carrot and bok choy. Reduce heat, cover, and simmer gently for 8 to 10 minutes, until center of salmon is opaque and just flakes easily.
Remove salmon to a plate, season lightly with salt and pepper and tent with foil to keep warm. Add dissolved arrowroot to poaching liquid and bring to a boil, stirring constantly, until slightly thickened, 1 to 2 minutes. Strain liquid into a small bowl. Drizzle strained liquid and sesame oil over salmon and garnish with scallions.
This recipe also provides 2600mg of omega 3 fatty acids per serving!
January 28, 2008
A healthy persepctive on a new year
It is the time of year for New Years resolutions. Everyone has one…even if you cannot say it out loud. Surveys unanimously agree that the #1 New Years resolution is to lose weight. In theory, it is a great goal. Unfortunately, stating that you want to lose weight will not change the number on the scale. People often make resolutions that are so unrealistic that they feel extreme disappointment when they cannot meet their goal. What a horrible feeling to experience year after year!! Instead of setting yourself for failure, what if you created a plan for success?
When it comes to weight loss, there are a lot of myths and misinformation out there. Think of this New Year as a great time to start fresh with a new outlook on health. Set a goal that is within reach…what a wonderful feeling it would be to succeed!!!!
The following provides some information to motivate you to get yourself on a successful and healthy path.
When it comes to weight loss, there are a lot of myths and misinformation out there. Think of this New Year as a great time to start fresh with a new outlook on health. Set a goal that is within reach…what a wonderful feeling it would be to succeed!!!!
The following provides some information to motivate you to get yourself on a successful and healthy path.
- Decreasing your daily caloric intake by 100 calories a day (one less cookie then usual) can result in a 10-pound weight loss in the coming year. 10-pounds!
- All foods can fit when you're trying to lose weight. For certain high-calorie foods, it's simply a matter of how much and how often you include them. Depriving yourself of your favorite foods is usually short lived. Finding moderation is key for success.
- Weight loss also doesn't have to involve severe hunger and cruel, small portions. It's not the volume of food that matters, it's the total calories consumed at the end of the day.
Multiple studies have shown that even small amounts of weight loss (a 10% weight loss) can improve things such as cholesterol level, blood pressure and blood sugar control. - It is so easy to want to believe there is a quick fix. Always question the source and keep in mind that if it sounds too good to be true, it probably is.
- Changing your perspective on weight loss will allow you to create realistic goals. Getting healthy this New Year can be an enjoyable experience. Promise!
February 28, 2007
How many calories are really in that?
Exciting legislation is happening in New York City. The city's health commissioner, Dr. Thomas Frieden has proposed a bill that all restaurants in New York City supply caloric values for basic sizes with ranges according to sizes and additions. The legislation is suggested to help consumers make more informed decisions and gain awareness of the nutritional content in foods.
The chairman of the council's Health committee, Joel Rivera, is introducing new legislation to water down Dr Friedman's bill. An advisor of Mr Rivera stated in a press release that "people going to Burger King are not the kind of people who care about the calorie count." Mr Rivera was also the leader in opposition of zoning laws to limit the number of fast food restaurants in neighborhoods with high obesity rates.
Most people do not realize how many calories they consume throughout the day. Everyday, I work with patients and clients who are fascinated at how many calories are in foods purchased at the grocery stores and restaurants. Many fast food meals provide over half the estimated daily calorie needs people require. People from different cultures, education levels, socioeconomic status do not know enough about calorie content in foods. It does not always matter if you are rich or poor--everyone needs nutrition education. Mr. Rivera's advisor should appreciate that generalizing that all people who eat at Burger King could care less is stereotypical and plain wrong.
A simple strategy to health and weight loss is Calories In needs to be less than Calories Out. It is as easy as basic arithmetic. If someone can have a better idea of the calories consumed when they are eating eat, they will be one step closer to taking control of their weight and health status. I think New York is taking a great step at helping people take control over what they eat.
What do you think?
Check out the links below:
NY Sun: Council May Well Step Into Fight Over Fast Food
http://www.nysun.com/article/49254?access=797938
NYT OPINION February 27, 2007 Editorial: You Want Some Truth With That?
The chairman of the council's Health committee, Joel Rivera, is introducing new legislation to water down Dr Friedman's bill. An advisor of Mr Rivera stated in a press release that "people going to Burger King are not the kind of people who care about the calorie count." Mr Rivera was also the leader in opposition of zoning laws to limit the number of fast food restaurants in neighborhoods with high obesity rates.
Most people do not realize how many calories they consume throughout the day. Everyday, I work with patients and clients who are fascinated at how many calories are in foods purchased at the grocery stores and restaurants. Many fast food meals provide over half the estimated daily calorie needs people require. People from different cultures, education levels, socioeconomic status do not know enough about calorie content in foods. It does not always matter if you are rich or poor--everyone needs nutrition education. Mr. Rivera's advisor should appreciate that generalizing that all people who eat at Burger King could care less is stereotypical and plain wrong.
A simple strategy to health and weight loss is Calories In needs to be less than Calories Out. It is as easy as basic arithmetic. If someone can have a better idea of the calories consumed when they are eating eat, they will be one step closer to taking control of their weight and health status. I think New York is taking a great step at helping people take control over what they eat.
What do you think?
Check out the links below:
NY Sun: Council May Well Step Into Fight Over Fast Food
http://www.nysun.com/article/49254?access=797938
NYT OPINION February 27, 2007 Editorial: You Want Some Truth With That?
February 14, 2007
Make the most of your vacation
I am currently on a much needed vacation and started thinking about how easy it is to be so unhealthy while travelling. Here you are, trying to do something good for yourself and take a break, but when you are done with your trip you have gained 5 pounds and feel like you have taken 5 steps backwards. It is doable to be healthy while traveling and enjoy your trip at the same time. Again, it all goes back to finding a balance. Moderation is the key. Savor your splurges without going too far off the deep end.
Here are some tips to make the most of your trip.
1. EXERCISE
Exercise is the best trick to keeping off the pounds while on holiday. When looking for a hotel, find one that has a fitness center in it. You would be suprised at how common it is and how many people take advantage of the facilities. This morning when I went to my hotel gym, all the machines were full! Whether its 10, 30 or 60 minutes, take some time for a some cardio and a quick weight circuit to keep the energy going, burn some calories and boost your confidence. Another option is to exercise throughout the day. Take a walking tour instead of a bus tour, go on a group hike rather than a boat ride, go on a bike tour rather than renting a car. These are all options to add activity to your day and still enjoying your travels. if your traveling partner is not supportive of these ideas, try to find a compromise. Wake up a little earlier so you can fit in a morning workout. At night when you normally watch tv, do some situps and push ups in your room. Make a compromise with you parter. Agree to go on a boat tour, if they agree to go a hike. They may be resistant to execise just because they have not incorporated healthy habits into their routine. Be a good role model and show them how fun exercise can be!
2. MEAL TIME
Plan ahead is your best bet. If you worried that you are going to eat out at every meal, bring some meals with you so you wont overeat at every meal. I bring cereal with me on every trip to I know I am getting my fiber in the morning and do not eat a uge breakfast. It feels a little weird a first but the waiters could care less and they know to bring me an empty bowl and a glass of milk! Bring some whole grain crackers, vars, nuts, cereal or other snacks so you can prevent overeating throughout the day. Also, think about your day and plan. If you know you are going to a fancy dinner, have a light lunch. If you know you are going to have a huge dessert two nights in row, save those as your dessert nights and dont have desserts on other nights. When ordering try to incorporate a vegetable into every meal. Instead of ordering three heavy things, choose a salad as the appetizer so you can enjoy your entree more.
3. DRINK WATER
Always remember to drink plenty of water while traveling. Planes can dehydrate you and it is easy to go a day without drinking when you left the hotel without a bottle. Find a grocery store to stock up if you are going to be in one hotel for a while. Keep a bottle in your backpack or purse so you can sip throughout the day. You will feel fuller so you may not snack so much and you will stay hydrated.
4. BE PROUD OF YOURSELF!
Realize that this is a great accomplishement. To resist temptation and make healthy habits part of your travelling routine may be tricky at first, but once you start you will notice how much better you feel at the end of each trip. Many people say after a trip, " I need a vacation from my vacation!" You wont feel that way anymore. You will come energized from your healthy ways, confident from your commitment to health and enriched with new cultural experiences from your journey.
Just a few tips to make the most of your holiday.
Bon voyage!
Here are some tips to make the most of your trip.
1. EXERCISE
Exercise is the best trick to keeping off the pounds while on holiday. When looking for a hotel, find one that has a fitness center in it. You would be suprised at how common it is and how many people take advantage of the facilities. This morning when I went to my hotel gym, all the machines were full! Whether its 10, 30 or 60 minutes, take some time for a some cardio and a quick weight circuit to keep the energy going, burn some calories and boost your confidence. Another option is to exercise throughout the day. Take a walking tour instead of a bus tour, go on a group hike rather than a boat ride, go on a bike tour rather than renting a car. These are all options to add activity to your day and still enjoying your travels. if your traveling partner is not supportive of these ideas, try to find a compromise. Wake up a little earlier so you can fit in a morning workout. At night when you normally watch tv, do some situps and push ups in your room. Make a compromise with you parter. Agree to go on a boat tour, if they agree to go a hike. They may be resistant to execise just because they have not incorporated healthy habits into their routine. Be a good role model and show them how fun exercise can be!
2. MEAL TIME
Plan ahead is your best bet. If you worried that you are going to eat out at every meal, bring some meals with you so you wont overeat at every meal. I bring cereal with me on every trip to I know I am getting my fiber in the morning and do not eat a uge breakfast. It feels a little weird a first but the waiters could care less and they know to bring me an empty bowl and a glass of milk! Bring some whole grain crackers, vars, nuts, cereal or other snacks so you can prevent overeating throughout the day. Also, think about your day and plan. If you know you are going to a fancy dinner, have a light lunch. If you know you are going to have a huge dessert two nights in row, save those as your dessert nights and dont have desserts on other nights. When ordering try to incorporate a vegetable into every meal. Instead of ordering three heavy things, choose a salad as the appetizer so you can enjoy your entree more.
3. DRINK WATER
Always remember to drink plenty of water while traveling. Planes can dehydrate you and it is easy to go a day without drinking when you left the hotel without a bottle. Find a grocery store to stock up if you are going to be in one hotel for a while. Keep a bottle in your backpack or purse so you can sip throughout the day. You will feel fuller so you may not snack so much and you will stay hydrated.
4. BE PROUD OF YOURSELF!
Realize that this is a great accomplishement. To resist temptation and make healthy habits part of your travelling routine may be tricky at first, but once you start you will notice how much better you feel at the end of each trip. Many people say after a trip, " I need a vacation from my vacation!" You wont feel that way anymore. You will come energized from your healthy ways, confident from your commitment to health and enriched with new cultural experiences from your journey.
Just a few tips to make the most of your holiday.
Bon voyage!
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