Did you know that a sweet potato is only distantly related to a white potato? Sweet potatoes are actually the most nutritious vegetable according to the Center for Science in Public Interest! In 1 serving, which is 1 cup cubed, sweet potatoes provide four times the recommended daily value of B-carotene. They are also a good source of fiber, vitamin B6, and potassium. Furthermore, sweet potatoes are a source of vitamin C and other essential minerals such as calcium and magnesium.
There are many delicious ways to eat sweet potatoes: bake them in the oven, puree them for soup, or cut them up and eat them raw with dip. Make sure you leave the skin on though, for extra nutrients.
When buying sweet potatoes pick ones with no blemishes and dry, smooth skin. Do not store them in the refrigerator as this can make them taste bad. Sweet potatoes will last the longest when stored in a dry, cool place.
On average, Americans consume 4.2 pounds of sweet potatoes per year, but they are so nutritious and delicious more would be better! Add sweet potatoes to your diet and discover the benefits of this great vegetable.
Written by Rachael Beckert, RD
November 30, 2008
October 29, 2008
Have a Healthy Halloween!
So many of our poor eating habits are not because we want to eat junk food--it is simply something we do that we are unaware of. Halloween is a perfect example of this. We overeat on junk food that we may never normally eat but it what you do...right? When did this habit start? It started when we were kids and we walked house to house in search of candy bars and gummy bears and just ate and ate and ate. Did we want all that candy? Or is that just what you do on Halloween? This year, try sending a new message to the children in your neighborhood. Playdoh has come up with a mini-size that is just perfect to put in everyone's Halloween bag. The kids will love it and you can feel like you are sending a positive message of creating a new healthy habit for Halloween. Trick or treat!
http://www.hasbro.com/playdoh/default.cfm?page=products&product_id=20702
http://www.hasbro.com/playdoh/default.cfm?page=products&product_id=20702
September 30, 2008
What?? High Fructose Corn Syrup Commercials!!!
I don't know how many of you have seen this yet but there are commercials for High Fructose Corn Syrup(HFCS). Check it out on YouTube...
http://www.youtube.com/watch?v=YE5aSUcU3YA
I cannot express how absolutely ridiculous this is! HFCS should not be encouraged in our diet, not even in moderation. Here is the history behind it. In 1971 Japanese food scientists found a way to economically produce a cheaper sweetener called HFCS which was six times sweeter than sugar and made from corn. Food manufacturers were thrilled because they could significantly reduce their production costs of all processed foods. In addition, HFCS has additional chemical attributes: It protects frozen foods from freezer burn, increases shelf life of processed foods and keeps bakery products looking natural and fresh. In the 1970's their was a food crisis and the government needed to come up with a solution to lower food prices without making farmers bankrupt. They created subsidies for farmers to grow corn and created a guaranteed buyer with food manufacturers who now wanted HFCS in all their products. In the 1970's food companies changed all their recipes to replace sugar with HFCS to increase their profit margin and now HFCS is in salad dressings, cereals, breads and condiments. No one even knew it had happened. All the consumer noticed was their portions got larger and food was cheaper--more bang for their buck. It was a win win for the farmer, food companies and the consumer! The problem is that caused a huge dependency on corn crops, the increase and trend of farm subsidies to corn farmers and the increase in Genetically Modified Organisms (GMOs). In addition, the sugar content in foods significantly increased, portion sizes got larger and everyone now could afford the luxury of processed foods.
While there is no proof that HFCS has caused our obesity crisis, there is a direct positive correlation between in the increased amount of products that contain HFCS and the increasing rates of heart disease, diabetes and obesity. It may be that HFCS is actually safe, but because of its cheap price due to its chemical structure and farm subsidies, portion sizes have tripled in size since the seventies and there are billions of different types of processed foods on the market.
The goal is to eat WHOLE and BE AWARE. Before you put something in your mouth, take the time to read the ingredients and understand what you are putting in your body. Take the time to get informed and don't be a victim of smart politics and marketing. Make a list of 10 foods you everyday and read the label and see if you are satisfied with what you read. If not, take the time to discover a healthier alternative.
http://www.youtube.com/watch?v=YE5aSUcU3YA
I cannot express how absolutely ridiculous this is! HFCS should not be encouraged in our diet, not even in moderation. Here is the history behind it. In 1971 Japanese food scientists found a way to economically produce a cheaper sweetener called HFCS which was six times sweeter than sugar and made from corn. Food manufacturers were thrilled because they could significantly reduce their production costs of all processed foods. In addition, HFCS has additional chemical attributes: It protects frozen foods from freezer burn, increases shelf life of processed foods and keeps bakery products looking natural and fresh. In the 1970's their was a food crisis and the government needed to come up with a solution to lower food prices without making farmers bankrupt. They created subsidies for farmers to grow corn and created a guaranteed buyer with food manufacturers who now wanted HFCS in all their products. In the 1970's food companies changed all their recipes to replace sugar with HFCS to increase their profit margin and now HFCS is in salad dressings, cereals, breads and condiments. No one even knew it had happened. All the consumer noticed was their portions got larger and food was cheaper--more bang for their buck. It was a win win for the farmer, food companies and the consumer! The problem is that caused a huge dependency on corn crops, the increase and trend of farm subsidies to corn farmers and the increase in Genetically Modified Organisms (GMOs). In addition, the sugar content in foods significantly increased, portion sizes got larger and everyone now could afford the luxury of processed foods.
While there is no proof that HFCS has caused our obesity crisis, there is a direct positive correlation between in the increased amount of products that contain HFCS and the increasing rates of heart disease, diabetes and obesity. It may be that HFCS is actually safe, but because of its cheap price due to its chemical structure and farm subsidies, portion sizes have tripled in size since the seventies and there are billions of different types of processed foods on the market.
The goal is to eat WHOLE and BE AWARE. Before you put something in your mouth, take the time to read the ingredients and understand what you are putting in your body. Take the time to get informed and don't be a victim of smart politics and marketing. Make a list of 10 foods you everyday and read the label and see if you are satisfied with what you read. If not, take the time to discover a healthier alternative.
August 20, 2008
Proper portion sizes can make a huge impact on your wasitline
Portion sizes over the last 20 years have continuously gotten bigger. The average bagel today has 200 more calories than the average bagel 20 years ago! Reducing your portion size is an effective way to help you control weight without sacrificing fun or flavor when eating.
There are many tactics you can use to control your portion size. Try using a smaller plate or buying single serving packages of food. If a food item you like only comes in large bags, portion it out into smaller bags immediately so it is ready for you to eat. Make sure to read nutrition labels, as many packaged foods come disguised as 2 or more portions.
Restaurants provide a challenge when trying to keep to portion sizes small. Try ordering an appetizer for your main course and splitting a salad with a friend. If you do order a large entrée ask for a to-go container and put half of your meal in it right away.
Try to avoid situations that make it easy to over-eat such as buffets, standing by the snack table at parties, or eating in front of the television. Also, make sure you are well hydrated, because it is easy to mistake thirst for hunger. Lastly, wait 20 minutes after you eat to decide if you need seconds because our body needs time to process the food we’ve eaten before we feel full.
July 30, 2008
Hydrate hydrate hydrate!
Drinking water is so important. Most do not realize how dehydrated they are and to make the message sink in for you all I am going to tell you a little secret--drinking enough water will likely help you lose some weight!
First you have to figure out how much water you need. A quick and dirty way to figure it out is take your weight in pounds and divide it by two--that number in ounces should be how much water you need a day. For example a 150 pound person should drink 75 oz water daily. This is not exact or perfect for everyone but it gives you a ballpark figure to get you started.
Once you have your number start drinking an additional 8 oz glass of water every other day. So lets just say you have been drinking around 32oz water daily but you need to get up to 75. Start drinking 40 oz. for 2 days then 48oz for 2 days and so on until you get to your goal or "breakthrough" point. You will know when you are at your breakthrough point by the sudden reduction in signs of fluid retention, a sudden loss of body weight and a normal thirst.
Some tips to increase your water intake:
1. Fill a 64 oz water bottle with water and finish it by the end of the day. Do not refill the bottle until you have finished it so you can keep track of how much you are drinking
2. Leave a post it note to yourself on your desk, your computer, on the refridgerator, or in your car to remind you to drink more
3. Keep water bottles at your desk or in your car so you always have water availble. Use reusable bottles to stay green.
4. Tell your friends and family you are trying to drink more so they can remind you and hold you accountable
5. Add lemon, lime, orange or cucumber slices for a little flavor
Happy drinking!
First you have to figure out how much water you need. A quick and dirty way to figure it out is take your weight in pounds and divide it by two--that number in ounces should be how much water you need a day. For example a 150 pound person should drink 75 oz water daily. This is not exact or perfect for everyone but it gives you a ballpark figure to get you started.
Once you have your number start drinking an additional 8 oz glass of water every other day. So lets just say you have been drinking around 32oz water daily but you need to get up to 75. Start drinking 40 oz. for 2 days then 48oz for 2 days and so on until you get to your goal or "breakthrough" point. You will know when you are at your breakthrough point by the sudden reduction in signs of fluid retention, a sudden loss of body weight and a normal thirst.
Some tips to increase your water intake:
1. Fill a 64 oz water bottle with water and finish it by the end of the day. Do not refill the bottle until you have finished it so you can keep track of how much you are drinking
2. Leave a post it note to yourself on your desk, your computer, on the refridgerator, or in your car to remind you to drink more
3. Keep water bottles at your desk or in your car so you always have water availble. Use reusable bottles to stay green.
4. Tell your friends and family you are trying to drink more so they can remind you and hold you accountable
5. Add lemon, lime, orange or cucumber slices for a little flavor
Happy drinking!
June 29, 2008
Lettuce make you healthier!
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
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
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!
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