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Can Green Tea Really Help Fight Cancer and Help Your Heart?

October 3, 2011 by

green teaFor years, green tea was believed to help keep your heart healthy and fight cancer, among other health benefits, and we’re learning more about it every year.

Catechins are the antioxidants in green tea, and they act as scavengers in your system, gobbling up free radicals that can contribute to disease. These antioxidants are abundant in green tea because it doesn’t go through the processing that other teas do. One particular catechin, epigallocatechin-3-gallate, or EGCG, was found to shrink tumors in mice in one Canadian study. Other lab studies have shown it stops cancer growth, but human trials have not proven it yet.

According to Marji McCullough of the American Cancer Society, the challenge of green tea human studies is finding populations that drink enough green tea for an adequate length of time. A few human studies have shown green tea to be effective, but most were conducted in Asia and the East, where green tea is widely used. Also, the typical Asian diet is higher in fish and soy than the standard American diet, which may influence results.

One study in Japan showed that women with Stage I and Stage II breast cancer had a lower recurrence if they drank more green tea before and after surgery. A second study in China showed that increased green tea consumption led to lower risk of several cancers including colorectal, stomach, prostate, and pancreatic. An analysis of 22 studies found that green tea could reduce risk of lung cancer.

In the case of heart disease, Japanese researchers found that four cups of green tea a day might have contributed to a reduced severity of heart disease among men in one study. A Dutch study of over 3,000 women and men found that those who drank more tea had less severe blood vessel clogging, perhaps because green tea’s antioxidants improve the flexibility of blood vessels. In addition, green tea has been found to help obesity and reduce LDL cholesterol levels, which also improve heart health.

Although the studies aren’t yet there to prove green tea’s benefits, researchers believe that the antioxidant load from green tea is beneficial. For more on green tea, click here.

What are your thoughts on the benefits of green tea?

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The Good Fat versus the Bad

September 5, 2011 by

avocadoFor several years, we’ve been told to reduce or cut fat from our diets. While it seems like good advice, this message is too simplistic. A better message is to make sure we get enough good fat in our diet and cut out the bad fat. Not all fats are equal, and once you know the difference, you’ll be well on your way to better health.

What is fat and why do we need it?

Essential fatty acids (EFAs) are just that: an essential part of our diet like protein, carbohydrate, vitamins, and minerals. EFAs cannot be produced by the body and must come from food. The truth is that you need a certain amount of fat to be healthy. In addition to providing energy and insulation, fat has several functions in the body:

  • Your body needs dietary fat to transport and use the fat-soluble vitamins A, D, E, and K. These vitamins keep your eyes, skin, blood, kidneys, and bones healthy.
  • Dietary fat, particularly omega-3 fatty acids, reduces symptoms of inflammatory conditions such as arthritis.
  • Fat helps the body synthesize hormones, and it promotes healthy cell function.
  • Children need fat to develop normally, both physically and mentally.
  • Fat slows digestion and helps your body absorb nutrients.
  • Your brain needs fat to function, and nerves are covered with a substance made from fat.
  • Omega-3 fatty acids reduce depression, dementia, and memory problems.

Unfortunately, many people have been led to believe that any food with fat should be avoided, which has spawned an incredible number of “fat-free” foods. Fat gives food flavor, so to replace this flavor, manufacturers add sugar—not a good tradeoff.

Which are the good fats?

Good fats come in many foods, such as avocados, nuts and seeds, and fish. Moderation is the key. Don’t be afraid to cook in olive or coconut oil, which are more stable at high temperatures than vegetable oils. Go ahead and put real butter on your toast, and eat nut butters, olives, and fatty fish such as salmon. Put some real cream in your coffee.

The bad fat you want to avoid

Trans fats are found in stick margarine, vegetable shortening, and most packaged or processed foods. Trans fats are created in a laboratory by forcing hydrogen through vegetable oil to make it solid at room temperature. These fake fats increase inflammation in your body and can raise cholesterol.

Food manufacturers can claim a product has no trans fats if it has less than 0.5 grams per serving, so reading labels is vital to avoiding trans fats. If you see the words “partially hydrogenated” or “hydrogenated,” don’t eat it.

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The Truth behind High-Fructose Corn Syrup

August 15, 2011 by

high fructose corn syrupHigh-fructose corn syrup (HFCS) is corn syrup that is processed to convert some of its glucose into fructose to make it sweeter. HFCS is the sweetener of choice for most food companies, and is found in everything from bread to baby food. It has replaced sugar (sucrose) in processed food and baked goods because it costs less than sugar.

HFCS has become controversial recently because of its widespread use in products that one wouldn’t expect to contain sugar. As studies have found an alarming number of ill effects that appear to be caused or worsened by HFCS, such as higher triglycerides, greater insulin resistance, increased abdominal fat, and elevated blood pressure, the food industry and corn growers maintain that HFCS is safe, even preferable to cane or beet sugar. HFCS has also been linked to weight gain in a Princeton animal study.

As noted, the effects of HFCS are controversial and still being studied, but one fact remains: the amount of sweeteners in our food today is very high—we’re simply eating too much sugar in general. Most HFCS consumption is in the form of soft drinks. According to the USDA Economic Research Service, in 2003 the average American consumed 63 pounds of HFCS, 75% in soft drinks. As the use of HFCS has exploded over the past decade, that number is likely to be much higher today, and does not include all the other sugars that we consume, most of which have no nutrient value.

Some food manufacturers are removing HFCS from their products, which is an encouraging step, but we’d like to suggest that you become vigilant about your sugar intake. A good place to start is to reduce soft drink intake; read labels; avoid sugar, especially HFCS, whenever possible; and eat whole, fresh foods whenever you can. The less your food has been processed, the healthier it is.

When you’re reading labels, anything with the word syrup or sweetener (or ending in –ose) is a sugar. Some other sugars and sugar derivatives to watch for are maltodextrin or dextrin, sorghum, brown rice syrup, agave nectar, treacle, xylose, fruit juice concentrate, and dehydrated cane juice.

Have you reduced your intake of HFCS?

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Low-Fat Ways to Spice up Any Dish

July 22, 2011 by

low-fat dishesOne criticism of low-fat diets is boredom and blandness, because fat adds flavor to meals. Spices and condiments can add all the flavor you want without adding extra calories or contributing to health issues.

When using spices, don’t be afraid to experiment. One way to know if a spice is right for your dish is to do the sniff test. Smell the spice, and you’ll be able to tell right away if it’s right for the meal you’re planning. We’ve searched our spice rack to bring you some fresh ideas to create new flavors without fat.

Meat and poultry

Even low-fat cuts of meat benefit from thoughtful use of spices. Try tenderizing and then marinating your meat overnight before cooking. You can find plenty of commercial marinades in a variety of flavors, but some have high fructose corn syrup or excess sodium, so be sure to read all labels. Try using steak sauce, beer, wine, soy sauce, or fruit juice. Marinade recipes abound online and provide variety.

Spice and seasoning blends such as Mrs. Dash, Nature’s Seasons, and seasoned salt and pepper take a simple cut of meat or poultry and make it taste like a gourmet masterpiece. Instead of simply sprinkling the spice, try rubbing it into the meat directly. Single spices that pack a flavor punch include garlic, dill, sage, rosemary, and cinnamon. You can also add vegetables during cooking, such as mushrooms and onions.

Seafood

Lemon pepper and fresh-squeezed citrus fruit enhance seafood, as do low-sugar, low-fat tartar sauce and cocktail sauce. Most spice companies produce spice blends specifically for seafood, and for a real treat, add a little parmesan before baking.

Vegetables

Veggies are an important staple of a low-fat diet because of their fiber and low calorie count. Spice blends are delicious on vegetables, and some spices that add a unique flavor include marjoram, nutmeg, onion, and cinnamon. Think outside the box when using spices. Perhaps an apple pie or pumpkin pie spice would work with squash. Instead of butter and sour cream for baked potatoes, try some low-fat plain yogurt with chives, salt, and fresh-ground pepper.

Be sure to keep an eye on sodium, high-fructose corn syrup, and hydrogenated fat when you’re spicing up your food. The main rule in using spices is that there is no right or wrong. Use the spices you like in combinations that make sense to you. You never know what delicious spice blends you’ll create.

Do you have any low-fat ways to spice up a dish? We’d love to hear about them in our comments section!

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Tricks to Enjoy Yummy Beers and Wine without Packing on the Pounds

July 11, 2011 by

light alcoholWhen you’re watching your weight, one of the first things you normally reduce or eliminate is alcohol. While drinking too much can cause weight gain and other issues, moderate consumption of alcohol is good for your heart. You don’t need to deprive yourself to keep your weight down and stay healthy—you just need to do a little planning.

Often, small changes are all you need to make your favorite drinks healthier. For example, if you enjoy beer, you might like the new low-calorie and low-carb light beers. Most of the domestic beer makers have low-calorie options, such as Budweiser Select, Michelob Ultra, Miller Genuine Draft 64, and Aspen Edge. These beers vary in alcohol content.

If you prefer wine, lighter whites such as Chardonnay, Pinot Noir, and Chablis tend to be lower in calories than reds. White Zinfandel is also a good choice. Sweet dessert wines such as Port and Madeira contain high levels of sugar and alcohol and are high in calories.

The calories in mixed drinks and cocktails often come from the mixers you choose. While sweet liqueurs such as crème de menthe are high in calories by themselves, if you add high-calorie juices or cream, you can go from 100 calories to over 500 in no time. If you choose a drink that combines several types of alcohol, the calories will also climb.

The simpler the drink, the better. An average shot of 80-proof alcohol is around 100 calories before you add anything. Asking for diet soda pop, water, or diet tonic will help keep your calorie count down. Gin and tonic, rum and diet coke, and whiskey and water may not be very exciting, but their calorie counts are low. You could opt for shots of liqueur or flavored vodka, or order them on the rocks.

Some drinks have spawned their own low-calorie versions. For example, a skinny margarita leaves out the syrupy mix of the regular margarita. Ordering the regular-sized margarita instead of the fishbowl-sized margarita will help your weight stay where you want it. Some super-sized drinks can have 1,000 calories or more.

To reduce your consumption of alcohol and related calories, consider drinking a glass of water or simple mocktail between drinks, and skip the munchies at the bar. After a few drinks, your inhibitions are low, which also affects your resolve to watch yourself. If you know you’re going out one night, skip snacks or eat light during the day to save up calories for later. Eat before you go out so you aren’t tempted to eat high-calorie bar snacks.

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Is Seafood on Your Menu at Home? 5 Reasons It Should Be

July 8, 2011 by

seafoodSeafood is one of the healthiest foods you can eat and is full of good fat, vitamins, and minerals. Some species of seafood, such as shellfish, have unfairly earned a reputation as an unhealthy food. Nothing could be farther from the truth. Shellfish are a good low-fat source of protein, and except for shrimp, are low in cholesterol. People in Nordic countries and in Asia who eat high levels of fish live longer and are healthier than the rest of the world. They have lower rates of certain cancers, such as breast, pancreas, lung, and colon.

For best results, eat fish at least twice a week to receive the highest level of benefits.

Fish is one of the best heart-healthy foods.

The Omega-3 fats found in fatty fish such as salmon, trout, herring, and tuna are polyunsaturated, which protect against heart disease by lowering cholesterol and triglycerides. Fish reduces blood clotting, which lowers the risk of heart attack and stroke. The fats also keep arteries elastic, which reduces blood pressure and coronary disease.

Fish oil reduces inflammation.

Inflammation plays a role in various diseases, such as arthritis, diabetes, fibromyalgia, and hypertension. In fact, most autoimmune diseases and many chronic disorders have been linked to inflammation, which is caused by poor diet, environmental toxicity, and stress. Omega-3 fatty acids reduce inflammation and help treat or prevent these diseases.

Seafood has high levels of essential vitamins and minerals.

Eating a variety of seafood gives you a full range of vitamins and minerals. Oysters are a good source of vitamins A, B, and D, magnesium, and calcium, and crab, shrimp, clams, and mussels are high in zinc and iron. These nutrients ensure good eyesight and healthy muscles and skin.

Fatty acids in fish keep your brain healthy.

Omega-3 fatty acids increase blood flow to the brain and prevent Alzheimer’s disease and dementia. Children who consume seafood tend to perform better in school, and the incidence of depression tends to be lower in those who eat seafood.

Omega-3s keep kids healthy and strong.

Pregnant women who eat a variety of seafood tend to have full-term, healthy babies with lower rates of asthma. Doctors believe that fish oils control allergens in the body. Even if a woman doesn’t eat seafood during pregnancy, the allergy control benefit occurs if the child consumes fish oil daily.

As with any food, the fresher the seafood, the better. There is a chance of mercury contamination in some fish, but the benefits outweigh the risks. To reduce mercury, choose fish that is wild caught, and eat fish lower on the food chain, such as sardines and herring. Predatory fish, such as swordfish and mackerel, will have the highest levels of mercury because they eat the smaller fish, so mercury builds up in the larger fish’s body.

What is your favorite fish?

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When and Why to Choose Organic Foods

June 13, 2011 by

organic foodOrganic foods, generally speaking, are grown with fewer chemicals or hormone treatments than supermarket foods. Typical chemicals and additives include growth hormone, antibiotics, pesticides, and herbicides.

Obviously, we would all like to eat wholesome, naturally-grown foods for every meal, but they can be hard to find. Livestock animals eat unnatural diets to make them heavier and ship them to market sooner, and they’re injected with hormones and antibiotics. Fruits, vegetables, and grains are genetically modified to grow faster and larger, and they’re sprayed to keep pests and fungus away.

Organic foods can be significantly more expensive than supermarket foods, and you may wish to vary your eating with the seasons, as organic produce in season is less expensive. If you have a farmer’s market in your area, you’ll find very fresh, organic produce for a reasonable price. Local sources for meat and dairy products are often organic as well, but may not be available in some areas.

You might be asking yourself whether you have to buy everything organic. Certain foods are treated with more chemicals than others, and these are the foods that you should consider buying organic. For these foods, washing, peeling, and cooking do not significantly reduce chemical residues, so these foods are called the dirty dozen or the crucial dozen:

  • Peppers
  • Celery
  • Grapes
  • Fruits with pits, such as apricots, peaches, and nectarines
  • Farm-raised meats such as beef, chicken and pork
  • Potatoes
  • Dairy products
  • Coffee
  • Berries
  • Apples and pears
  • Tomatoes and carrots
  • Spinach and salad greens such as lettuce and kale

No matter the source, be sure to wash all produce with a fruit and vegetable wash, which can be found at most supermarkets and health food stores.

For foods with low pesticide residue levels, buying organic isn’t as vital. These dozen foods lose the residue with thorough washing, peeling, or cooking:

  • Onions
  • Bananas
  • Kiwi
  • Corn
  • Mango
  • Melon
  • Grapefruit
  • Pineapple
  • Asparagus
  • Broccoli
  • Cabbage
  • Avocados

While organic is ideal, it’s not always necessary to spend the extra money. Which foods do you buy organic, or not?

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Healthy Brunch Ideas

June 8, 2011 by

healthy brunch ideasBrunch is the perfect time to eat healthy. From fruit to whole-grain muffins and Canadian bacon to turkey sausage, an endless variety of food works for brunch. We’ve come up with a dozen delicious options to help you stay on your healthy eating plan.

Multi-grain pancakes and waffles contain anything you want them to: oat, buckwheat, whole wheat, cornmeal, flax seed, or spelt. Use whole grains as much as possible, and don’t be afraid to add blueberries to those pancakes!

Whole-grain muffins give you the texture and taste you want in a healthier package. Use applesauce or mashed bananas to replace the fat during cooking, and use all-fruit spreads or nut butters on top.

Turkey bacon and sausage add low-fat protein and delicious flavor to quiches, casseroles, and scrambles.

Smoothies are the perfect way to blend your favorite fruits with protein powder, juice, yogurt, or even ice cream. Try several recipes, as there are hundreds of ways to make a tasty smoothie.

Tofu can replace meat in almost any dish. It can also be marinated and barbecued or used in place of cheese.

Canadian bacon has incredible flavor and one-third the calories of regular bacon. It’s also much lower in fat and sodium.

Vegetables of any kind add nutrition, color, and flavor to egg dishes, salads, and side items. Omelets and quiches are an ideal place for a variety of veggies. Try to eat as many different colors as possible to ensure you’re getting the full spectrum of antioxidants and nutrients.

Fruit is a brunch favorite and is used for everything from fresh-squeezed juice to tarts. Like vegetables, be sure to eat a variety to take advantage of the excellent nutrition fruit offers.

Nut and fruit butters and all-fruit spreads are healthy substitutes for butter and high-sugar jellies and jams. Choose from all-natural peanut butter, almond butter, cashew butter, apple butter, and spreadable fruit. All are available in stores, but read labels carefully: nut butters should have only one ingredient: the nut itself. Ingredients on the fruit butters and spreadable fruit will vary, but there should be only a few ingredients with no added syrup, sugar, or oils.

Quiche is a delicious, healthy main course, perfect for any type of food you want to put in it. Eggs, vegetables, meat, cheese, and tofu are common ingredients, and quiche invites experimentation with flavors, ingredients, and spices. A casserole is also a good option for a quick and easy brunch dish.

Wild or game meat adds unique flavor and healthy protein to any dish. Game is naturally low in fat, and does not receive antibiotics or hormones. Game meat includes venison, elk, bison, moose, alligator, and wild boar.

Real eggs are one of the healthiest foods you can eat and full of protein, vitamins, and minerals. Eggs are versatile and can be cooked a number of different ways: fried, scrambled, sunny side up, hard- and soft boiled, and poached.

Keep in mind that how you cook and serve is just as important as what you cook and serve. Stay away from partially hydrogenated oils, such as margarine. Coconut oil and olive oil are good choices for both cooking and serving. Real butter, low-sugar syrup, and cream cheese in moderation add a delightful taste to the table. And of course, stay away from high-fructose corn syrup.

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What Does It Mean to Eat Healthier?

March 28, 2011 by

healthy eatingWhat does healthy eating mean to you, personally?

Eating healthier means different things to all of us. For one person, it might mean cutting out animal products and eating strictly organic vegan food. For another, it might mean eating out no more than a couple times a week and learning to cook.

Transforming your eating habits is a process, and you can’t expect to be perfect overnight. Eating healthier means striving to avoid unhealthy food most of the time. Only you can decide what it means to decrease unhealthy food and add healthy food. Your doctor or nutritionist can help, but you must live with your new eating habits, so your plan must be realistic.

We’ve seen people stop eating certain foods cold turkey, and while it works for some, for others it’s a recipe for disaster. When you deprive yourself of foods you love, you may reach a point where you have an overwhelming craving for that food, and then you’re likely to binge, or eat a large amount at one sitting.

We recommend that instead of cutting out favorite foods completely, allow small portions occasionally, or find an acceptable substitute. One example is moving from eating large amounts of milk chocolate daily to small amounts of dark chocolate a few times a week. Another example is limiting yourself to one soda a day.

When you’re ready to change your diet for the better, you can start with these tips:

  • Think about how you eat now. Look at how often you eat processed food, such as frozen pizza, versus food in its natural state, such as fruit. Generally, the less often you eat processed food, the better.
  • Keep a food diary for two weeks. You’ll see where you can improve, and you’ll have a good idea of exactly what you’re eating.
  • Visit www.healthfinder.gov, www.healthypeople.gov, and www.mypyramid.gov for more information on healthy eating and ways to change your eating habits.
  • Decide what you can and cannot live with when it comes to healthy eating, and start with small steps such as reducing sugar intake. Once you’re comfortable with that, add another small change to your diet.

Remember, this is a marathon, not a sprint. Make minor changes gradually, and you’ll still enjoy eating while you work toward your goals. Use your doctor and nutritionist for help and guidance.

What steps to improve your diet are you considering? If you’ve already taken steps to change your eating, please share in our comments section.

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