Rose Reisman2013-06-20T06:31:40-04:00Rose Reismanhttp://www.huffingtonpost.ca/author/index.php?author=rose-reismanCopyright 2008, HuffingtonPost.com, Inc.HuffingtonPost Blogger Feed for Rose ReismanGood old fashioned elbow grease.Five Most Unhealthy Ingredients Found in Packaged Foodstag:www.huffingtonpost.com,2013:/theblog//3.30393952013-05-30T17:36:12-04:002013-05-30T17:36:23-04:00Rose Reismanhttp://www.huffingtonpost.com/rose-reisman/
I try to minimize my intake of packaged, processed or any instant foods. The rate of diseases amongst the older and younger population today is astounding. Obesity, type 2 diabetes, heart and stroke disease, autoimmune diseases and various cancers are all on the rise.
I personally believe we are what we eat and we're not eating very well today. The occasional indulgence is fine but a continuous diet of chemicals and additives to your food supply can remain in your body for years -- - According to Melanie Warner, author of Pandora's Lunchbox, about 70 per cent of the food we consume is processed.
These additives enhance the appearance of the food and prolong shelf life. But are they safe?
Here are some of the ingredients often found in pre-packaged foods that you should stay clear of:
1. Partially Hydrogenated Oil
Even though it may say "0 g trans fat", beware. Packaged food allows products to claim they have zero grams of trans fats as long as they have less than 0.5 gm per serving. This small amount can add up, since 2 gm is your daily allowance. Avoid anything that says "partially hydrogenated oil." You'll find this in fried foods, chips and crackers, fast foods and margarine. They increase the bad cholesterol and increase the risk of heart disease diabetes type 2 and other health problems while decreasing the good cholesterol.
2. BHA and BHT
Both are used to prevent foods that contain certain oils from spoiling, changing colour or flavor. It has been shown to cause cancer in rodents and is considered a carcinogen. You'll find it in cereals, gum, chips, jello and vegetable oils.
3. Sodium nitrite
Both nitrites and nitrates that are used in deli meats such as hot dogs, salami and bacon to prevent botulism-causing bacteria, thereby maintaining the 'pink' color of these meats and increasing flavour. There have been different studies that have associated with consumption of cured meat and nitrates to a variety of cancers.
4. High fructose corn syrup
Also known as HFCS, this is a highly refined artificial sweetener which is being labelled as the number one cause of obesity today and can lead to type 2 diabetes. It also causes an increase in the bad cholesterol (LDL). It's found in processed foods such as salad dressings, sweetened yogourts, cereals, candy and most packaged foods.
5. Food dyes
Most flavored candies, sugary colorful cereals, juices, baked goods and jellos don't contain any fruit despite their bright colors. They rely on artificial food colors that have been linked to worsening hyperactivity in children, as well as linked to cancers and tumours.
My best advice for you is to try cooking from natural ingredients as often as possible and keep anything packaged, processed, canned and instant foods for an emergency.
It may seem tough to do with our daily demands, but it's well worth the health of ourselves and family.
LOOK: 10 of the unhealthiest ingredients found in common (tasty) foods: ]]>5 Things You Should Know Before You Dietag:www.huffingtonpost.com,2013:/theblog//3.33187702013-05-22T10:46:34-04:002013-05-22T12:19:27-04:00Rose Reismanhttp://www.huffingtonpost.com/rose-reisman/
Too many of us have an all or nothing approach to life. This can lead to a domino effect of negativity. For example if you're following a strict diet then you "blow it" you feel like a failure. It usually leads to uncontrollable bingeing setting the stage for a cyclical life of dieting. Diets are not focused on health but numbers on a scale. This makes rational people, totally irrational in their decision making.
Firstly I blame the food manufacturers for hooking us on salt, fat and sugar. Processed food is killing our population through diabetes, heart and stroke, obesity and cancer.
Getting one thing right is the key to long term success in any of your endeavours. It may be as simple as modifying your daily "double-double" coffee. If you switch to one cream and one sugar, at the end of 365 days, you could lose 16 pounds (and won't miss the added fat).
2. Stop blaming your genes.
Most of us view our health as unpredictable, based on "luck of the draw." This is often used as an excuse for some not to take control of their health. Stop blaming your genes! Genes account for only 25 per cent of your health, the other 75 per cent we can control. That's quite empowering. Maintaining a healthy lifestyle gives you more energy and can influence the natural disposition of genetic disease and change its path.
3. Have passion.
If you love what you're doing, you'll never work a day in your life. The earlier you "get it," the happier you'll be as you age, which can translate into better health. I have been influencing my fellow citizen's health through diet over the past 20 years. At times if often feels like an uphill battle, but I am greatly comforted by a proverb that says "If I can save one life, I've saved the world."
4. The harder you work, the luckier you get.
Over the years I've learned that you can never be over-prepared. It helps in remaining calm, cool and collected. I shoot for perfection but have found it's a moving target. Never stay too content. What I learn today effects how I view my previous accomplishments. Remember that it takes years to build a reputation, and a second to sink it.
5. The recipe for life is balance.
Is there such a thing as balance? I believe so. The important elements in life don't all have to be in separate compartments in terms of health, family and happiness. It's very easy to get too self-absorbed and focus on one matter to the exclusion of all else. Guard against this tendency
My final words are that "Success is not the key to happiness; Happiness is the key to success." If you love what you're doing, you will be successful."
]]>Should We Force Restaurants to Display Nutritional Information?tag:www.huffingtonpost.com,2013:/theblog//3.31947862013-05-02T08:02:22-04:002013-05-02T08:02:30-04:00Rose Reismanhttp://www.huffingtonpost.com/rose-reisman/the movie with Bill Murray and Andie McDowell. Everyday he woke up and the same day was repeated over and over again.
This is how I feel when we are consistently having reports on restaurants "opening their kimonos" regarding the nutrients of their food. We have been discussing this for years. But unlike New York, nothing has been done. Under Mayor Michael Bloomberg, New York City forced restaurant chains to post their nutritional information right beside their menu items, bold and clear. With clear labelling, the customer then has more knowledge about what they're eating and can make an informed decision. The control is in their hands, not the restaurants'.
We cannot force people to make healthier choices but empowering them with proper information is the first step. It's just like with cigarette smoking: We knew cigarettes were bad for our health, but once we started putting warnings on cigarette packages the results were seen.
Dr. McKeown will give the restaurants until September to do so on a voluntary basis. If they fail to do so, he will develop a Toronto specific bylaw.
Naturally, this all comes from our dire health situation. Obesity among adults and children is at an all-time high. Type 2 diabetes has increased dramatically over the past few decades, as well as heart disease. The common denominator is that there is a higher frequency of eating away from home -- usually this means eating fast food, which is processed, inexpensive and filled with fat, sugar and salt. An addiction forms over time to these nutritionally devoid foods. Not to mention the fact that we are all too to make time for healthy shopping and food preparation.
Dr. McKeown says studies show that at least 70 per cent of customers want menu regulation but the restaurant industry will fight this. Reasons are multi-faceted. They don't want to declare these unhealthy numbers since it will endanger their sales. Menu re designs will also become an expense. But the identical situation was with cigarettes. The restaurants benefit as we become a chronically sick society.
My concern is that Dr. McKeown only wants to list calories and sodium. The other crucial nutrient missing is the total fat, but more importantly the saturated fat, which raises our cholesterol. You need a whole picture to make better decisions. But at least this is a start.
Restaurants shouldn't be concerned. This is an opportunity for them to see what really sells when nutritional information is posted and recreated on other menu items. This would be my definition of euphoria! Finally, an opportunity for the restaurants to help our health situation.
Maybe I'm dreaming, but hopefully not!
]]>Why Fasting Is a Terrible Way to Lose Weighttag:www.huffingtonpost.com,2013:/theblog//3.29259002013-03-22T08:16:21-04:002013-05-22T05:12:01-04:00Rose Reismanhttp://www.huffingtonpost.com/rose-reisman/
For five days a week you eat normally (whatever that means) and then, for two days, you fast. It's not complete fasting, but women can only consume 500 calories and men can only consume 600. Dr. Michael Mosley, a British doctor, has just launched, "The Fast Diet: Lose weight, stay healthy and live longer with the simple secret of intermittent fasting."
The theory is based on life extension which focuses on restricting calories and fasting. If you're only consuming 500 -- 600 calories a day, it sure isn't a lot of food! Most of us eat that many calories for breakfast. If we break down these calories over the day, that might mean that at breakfast you may have two scrambled eggs on one half of whole wheat English muffin and 1 cup of diced melon. Forget lunch; just drink liquids with no calories. Dinner could consist of 2 oz of lean fish or chicken, 1 cup of green steamed veggies and a salad with low calorie dressing. Apparently, your body adjusts to this calorie restriction within a couple of weeks and on the days that you're fasting you don't feel all that hungry. You can always snack on very low calorie veggies such as cucumber, broccoli, green beans or lettuce.
Many of us feel weak and can't focus if we're hungry. But Dr. Mosley found he was more focused. His cholesterol and blood glucose levels came under control. Dr. Mosley says you'll lose an average of two pounds per week.
My concern is that on the other five days of the week you've given carte blanche! You're advised to eat healthy, but mammals are used to "hoarding" if we know we will be deprived -- and I bet you're not going to binge on carrots and broccoli. More likely, you'll eat all those foods you crave that are high in calories, fat and sodium. Why wouldn't you? I think the Fast Diet is merely a quick fix to lose a few pounds. Cutting back calories has to be done strategically, on a daily basis and a pattern of controlled eating has to be learned. It doesn't come naturally in our North American culture.
Dr. Mosley believes scientifically fasting works due to the hormone insulin called IGF-1. When you're young you need adequate levels of this hormone, but higher levels appear as we age, which speeds up aging and cancer (specifically breast and prostate cancer). Fasting reduces these levels. Fasting also appears to protect the brain from memory loss such as in Dementia and Alzheimers.
Britain's National Health Service believes that there is not enough scientific evidence about intermittent fasting and it's safety. They listed side effects being anxiety, bad breath, irritability and dehydration. But I'm sure this will not affect those looking for the next "magic bullet" for weight loss.
]]>Ways to Help Kids Fight Obesitytag:www.huffingtonpost.com,2013:/theblog//3.28387382013-03-08T14:28:27-05:002013-05-08T05:12:01-04:00Rose Reismanhttp://www.huffingtonpost.com/rose-reisman/
Once a month we spent a full day, for the duration of six months discussing strategies that could be implemented to reduce the risk of obesity in young children across the province.
The three pronged strategy is to:
• Start all kids on the path to healthy eating
• Change the food environment
• Create healthy communities
I don't have to tell you that this is a very tall order! Obesity in children is a complicated issue. It's complex due to the outside numerous issues affecting us such as our home environment, parents, schools, peer groups, food manufacturers, restaurants and fast food establishments.
We live in a toxic food environment where we are constantly exposed to foods that contain excess salt, fat and sugar producing an ongoing addiction. Processed and fast foods are at the crux of the problem. The restaurants, food manufacturers and advertising campaigns are the only ones benefiting from this negative food environment.
There isn't a parent I know that doesn't want the food environment to be healthier. Stress and time restraints force many to get the "quick" fix when it comes to food, and fewer families are preparing meals from scratch. Fast food is convenient and inexpensive now, but at the risk of our children's future health and longevity. Children of this generation are expected to live 10 years less than the current generation.
Start all kids on the path to healthy eating
• Pre-pregnancy health is vital -- what the mother decides to eat and drink for the next 9 months will determine the health of the child
• Breast feeding is the healthiest option for feeding a newborn and should continue for at least the first 6 months
• Parents are responsible for the health of their young children and expected to be their role models
Change the food environment
• The current voluntary programs used to reduce the impact of food advertising to young children have not been effective. It is the time for government to step in to begin the process of devising clear and strict regulations on marketing junk food to children under the age of 12
• Lack of education in food knowledge is one of the causes of why consumers eat poorly.
• Food labels can be misleading and difficult to understand. Consumers are also confused about what they need in terms of calories, fat, sodium, protein and carbohydrates.
• Printing the nutrients on menus or posting on the menu boards would allow for more educated decision
Create healthy communities
• Parents want their children to be in healthy communities where schools offer daily physical activity and healthier foods are readily available.
• Community activity programs must be available in small and large communities
• "Food deserts" known as those small communities who don't have access to supermarkets have the highest rate of obesity. Junk food is cheap whereby fruits and vegetables are more expensive. Healthy foods should be subsidized by the government in these areas.
My opinion
I feel proud of the report written by my fellow members. But as stated this is a huge undertaking that will take time and patience. I hope I will see the Health Minister be able to implement even small recommendations to our government and manufacturers. But remember that junk food today is addictive and breaking this addiction is not an easy task.
We need support from not only the government but also the manufacturers. In time if changes are not made on a volunteer basis the government must have the strength to begin regulating industries and restaurants. An overweight child means an overweight adult, and this serious cycle will have no end. We no longer have a medical system that can afford to have children who will have full blown serious disease by the time they are in their 30s.
]]>Can What You Eat Really Help You Fight Off Disease?tag:www.huffingtonpost.com,2013:/theblog//3.26962462013-02-19T12:15:36-05:002013-04-21T05:12:02-04:00Rose Reismanhttp://www.huffingtonpost.com/rose-reisman/ Berries
Blueberries are at the top of the list, but close behind are raspberries, strawberries, cranberries and blackberries. The antioxidants contained help to eliminate free radicals that may be responsible for fighting heart disease and certain cancers. They also help to stabilize blood sugar levels which works to fight Diabetes type 2.
Fatty fish
Omega 3 fatty acids, known to fight heart disease, are best to get from real food rather than a supplement. The best source comes from salmon, tuna, mackerel and eel.
Greens
You can never eat too many greens, but be sure to consume those with dark leaves. They contain an antioxidant called lutein. These greens may also reduce the risk of macular degeneration, a serious eye disease.
Dairy foods
A great source of calcium, vitamin D and protein, but be sure to consume those with lower fat. Dairy helps to prevent osteoporosis and may enhance weight loss since it is a filling source of protein. My number one product today is plain low fat Greek yogurt. I eat it with fruit, cereal and cook with it.
Whole grains Anything that says 100% whole grains is what to look for. Not just the words whole grain or whole wheat that can be a combination of refined grains.The soluble fibre helps to lower blood pressure and high cholesterol and also contains folic acid which may prevent birth defects. Whole grains also include: quinoa, pot barley, millet and brown rice.
Nuts
Yes high in calories and fat, but a good source of fat. The calories are protein based, so they can be a substitute for animal or fish proteins. Nuts can lower blood cholesterol and prevent heart disease. But keep portion size to about one ounce per day. Walnuts and flax seed contain the most omega 3 fatty acids.
Eggs
Still an ongoing controversy, but today medical experts are giving a thumbs up to eggs! They are an economical source of protein and choline which is a key nutrient for pregnant women. They also may help prevent macular degeneration, a serious eye disease. Moderation again is the key. One egg per day.
This is just a mere sampling of those foods that can help fight chronic disease. Begin incorporating these into your daily diet. You'll look and feel better, have more energy and lose unwanted weight while strengthening your immune system. And the bonus is that nutrient dense food tastes great!
The formula goes like this:
Healthy Eating + Exercise = Healthy Longevity
]]>Can You Really Maintain a No-Wheat Diet?tag:www.huffingtonpost.com,2013:/theblog//3.25842792013-01-30T17:54:16-05:002013-04-01T05:12:01-04:00Rose Reismanhttp://www.huffingtonpost.com/rose-reisman/Wheat Belly. Following right behind this success is his Wheat Belly Cookbook. Dr. Davis is a cardiologist and gives this idea credibility. Gluten-free diets initially were for celiacs, those who have an auto-immune condition whereby they are allergic to anything containing wheat.
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The problem today is that not only those with celiac disease suffer from wheat allergies. A large part of the population suffers from side effects connected to the consumption of wheat. This appears to be due to how wheat was processed in the past, compared to what's being done today. New wheat proteins are added to address world hunger issues to increase production which means these plants are getting more pest control, nitrates and irrigation. The result has been a strong physical reaction by many to these new forms of wheat including weight gain. However it has not yet been proven by clinical trials.
So where does weight gain come in? Well regular bread raises your blood sugar quickly due to the high glycemic index. High blood sugar is associated with type 2 diabetes and obesity. Dr. Davis actually states that flour is worse for your blood sugar than sugar! Two slices of whole wheat bread raises it higher than a candy bar! This is how the vicious cycle begins. After your blood sugar spikes, it falls, creating hunger and then the addiction to wheat continues this damaging cycle. The result is excess fat and weight gain. Dr. Davis believes that eating wheat promotes fat storage especially in the belly and also increases your appetite. Once you cut out wheat your blood sugar stops spiking, your appetite is reduced and thus you lose weight. Easy formula, but challenging to maintain.
Some grains to substitute for wheat are coconut, rice, bean and potato flour as well as ground nuts. Eat more natural foods including: vegetables, organic meats and healthy oils and keep fruit to a minimum due to the sugar content. Forget about fast food, most beverages and snacks. If you do this you will lose weight.
The Good of the Wheat Belly Diet:
• No need to count calories, fat or portion sizes. Just eliminate every trace of wheat.
• Lean protein, vegetables and nuts and seeds can lower cholesterol and stabilize your blood sugar.
The Bad of the Wheat Belly Diet:
• No wheat! Can you do this for life? That means no bread, cookies, pasta or any of your favourite comfort foods!
• Wheat is not only in bread and pastas. It is virtually in all processed and packaged foods! Salad dressings, sauces, cereals, baking powder and even gum, just to name a few.
• Keep in mind when you eliminate all wheat you're also eliminating certain beneficial nutrients such as: B vitamins, zinc and fibre.
My personal belief is that if you have a moderate wheat allergy, try organic products that have been less processed and keep your wheat to whole grains.
]]>Key Tips to Keeping Your Health Resolutionstag:www.huffingtonpost.com,2013:/theblog//3.24398192013-01-09T12:34:55-05:002013-03-11T05:12:01-04:00Rose Reismanhttp://www.huffingtonpost.com/rose-reisman/
Only 45 per cent of North Americans make resolutions since most of us have tried numerous times and failed. The reality is that after two months 50 per cent of us have kept our goals, but after six months only 8 per cent have maintained our resolutions. Not a great success rate.
Failure is the norm because we're creatures of habit and changing one aspect of our life involves an enormous amount of self control and diligence. Every day you have to work at it. But practice does make perfect in living well. You'll always be fighting the battle, but you'll win the war. So how can you get there?
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Here are my key tips to keep in mind this 2013:
Self confidence in making the changes and the commitment to make the change. This involves moving out of your old comfort zone. Be ready to challenge yourself!
It's about you. Your goals should be to benefit you not friend, spouse or family member. If it's what you really care about you're likely to succeed.
Persistence. You need to establish a plan that is well thought out with clear objectives, time lines and targets. You can't make resolutions hastily or goals that are too broad or not clear.
Resolutions are a process not a one time effort. Don't expect results overnight.
Never saying "never again"! Don't eliminate anything you like to eat.
Set realistic goals. Goals like cutting out all carbs, sugar, and exercise every day are not realistic.
Go slowly. Set up a couple of manageable goals and succeed. Don't overachieve.
Make positive changes. Don't try to get rid of all bad habits. Too much stress and pressure will give you the overachiever syndrome.
One success leads to other successes. This is what I call the domino effect.
Try to depend on logic not emotion. This is tough for anyone. Give yourself a talk or make a list on how you'll benefit from these changes.
Give yourself coping strategies to deal with unexpected problems such as travel and exercise, or holiday eating. Stay food-conscious wherever you are.
Keep track of your progress. Monitoring and feedback from outside source proves more successful.
Take credit when you succeed, but don't beat yourself up if you fail. Don't give up and stay positive! Even failure teaches you what you did wrong this time and provides ammunition for next time. It takes six to seven times to be successful for the long term. Look at the reasons and barriers so when you get back to your new routine you'll reduce the risk of failure.
If you don't have the energy, look at what drains your energies and try to restructure. Some examples are repeated failure, family resistance to eating better, dislike of exercise and fear of change.
Everyone needs a hand. Get a support group. There are many options from professional programs to friends and family.]]>Nine Tips for Eating During the Holidaystag:www.huffingtonpost.com,2012:/theblog//3.22516242012-12-07T00:19:02-05:002013-02-05T05:12:01-05:00Rose Reismanhttp://www.huffingtonpost.com/rose-reisman/
But we have to keep reminding ourselves that this is a "holi-DAY", not a "holi-MONTH!" We honestly start celebrations Dec 1 and finish on Dec 31! Now we understand where the same New Year's resolution of losing weight comes from. Many of us consume an extra 500 -1000 calories on these days which can cause as much as a 5 -10 lb weight gain. And we definitely feel it on January 1! So is it possible to enjoy the festive celebrations and maintain your weight? Absolutely! Here's my advice on how I prevent those pounds from creeping on:
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• Don't starve yourself all day knowing you can binge at the celebration. Before you go to an event, eat some protein and complex carbohydrates. Just enough to take the edge off your hunger. A fruit and piece of cheese or handful of nuts; Greek yogurt and fruit; whole grain crackers and peanut butter or even half of a sandwich made with whole grain bread and a couple of slices of chicken or turkey.
• For appetizers minimize or avoid any deep-fried foods. In a restaurant anything called "crispy" or "lightly fried" means fried in oil, which adds excess calories and fat. For example one deep fried chicken wing has 130 calories and 8 gm of fat. One barbequed wing has only 45 calories and 3 gm of fat.
• Don't eat for the sake of eating. Be particular with your choices. Eat what you enjoy. If it's extremely high calorie and fat, enjoy a small serving.
• In a restaurant, use all your will power and minimize the "free" appetizers such as bread baskets, garlic bread or high fat dips. Start your meal with a tomato or stock based soup or salad with dressing on the side. A heavy duty Caesar salad can add up to more calories than your entire meal!
• Avoid buffet meals if possible where you can go back for seconds and even thirds! And don't linger at the buffet table where you lose all control. Keep a glass of wine in one hand and a small plate of appetizers in another. You'll have trouble overeating!
• Keep in mind what the "perfect" plate looks like. Half the plate should be vegetables, (not deep fried, but grilled, sautéed, or roasted); one quarter lean protein (not prime rib or pork back ribs, but instead can enjoy a variety of fish and poultry), and the last quarter should be complex carbs such as whole grains or beans.
• Watch for main entrées or appetizers with heavy cream, cheese, or butter sauces
• Absolutely enjoy a dessert..... but with at least one or two others! One dessert can add up to more calories and fat than the entire meal, as well as raising your blood sugar levels.
• Watch out for liquid calories. Those festive beverages such as eggnog, spiked punches and fancy cocktails can have as much as 500 calories per drink! And you know you never just have one!
Weight gain over the holidays often stays permanently even with the best intentions of our January resolutions! By February we're starving, frustrated and tired of the cold days and dark nights and only food can make us happy, and I don't mean healthy food!]]>Six Food and Nutrition Myths Debunkedtag:www.huffingtonpost.com,2012:/theblog//3.21728722012-11-22T12:57:50-05:002013-01-22T05:12:01-05:00Rose Reismanhttp://www.huffingtonpost.com/rose-reisman/ BLOG CONTINUES AFTER SLIDESHOW
Bananas are the number one source of potassium
Not true. Potassium helps to regulate the effect of sodium on your blood pressure. Daily we need around 4,700 mg. A banana has about 420 mg potassium. Here's the interesting news: orange and grapefruit juice has 500 mg per cup; one cup of beets has 700 mg; one cup of lentils has 730 mg and a baked potato has 900 mg.
Corn syrup is worse than sugar
Not necessarily. Both have the same amount of fructose and glucose, but corn syrup is much less expensive which is why it's added to so many foods. Studies show that high fructose corn syrup may increase your triglycerides, blood pressure and risk of certain cancers.
Chocolate is bad for you
Not always. The darker the chocolate the more cocoa it contains. Cocoa contains antioxidants called flavonoids which can increase your HDL, the good cholesterol in your blood. Stick to 60 per cent or greater when selecting chocolate. The higher the percentage the less sugar content. Milk and white chocolate contain more sugar and don't have the same health benefits.
Oranges are the best source of vitamin C
Not the best. For a long time we've thought of oranges as our number one food with respect to Vitamin C, especially when we get sick in order to improve our immune system. Women should get 75 mg and men 90 mg a day. A medium orange (about 1 cup) has 70 mg of vitamin C. One cup of strawberries has 104 mg; 1 cup of red bell peppers has 300 mg; and one cup of cooked broccoli has 104 mg!
Late night snacking causes weight gain
It doesn't have to. Eating at any time of the day in excess will cause weight gain, not just at night. The problem at night is that often we eat poor nutrient, high caloric foods to pass the time. We eat mindlessly while watching TV or sitting at the computer. Eat a healthy filling dinner and limit your late night snacking to no more than 250 calories such as fruit, yogurt or home popped popcorn.
It's difficult to eat all the fruits and vegetable daily according to Canada's Food Guide
It's actually simple. You need about seven to eight servings daily of fruits and vegetables. Sounds like a lot? But one serving is very small. Half a cup is one serving. For example one apple, one cup of broccoli, one banana and a salad would be more than your daily requirement. Not difficult at all.]]>Which Breakfast Sandwiches to Choose and Losetag:www.huffingtonpost.com,2012:/theblog//3.21034372012-11-12T00:00:07-05:002013-01-11T05:12:01-05:00Rose Reismanhttp://www.huffingtonpost.com/rose-reisman/
But think again after you wolf down that innocent sounding breakfast item. A new study from the Libin Cardiovascular Institute of Alberta shows that fast food breakfast sandwiches consisting of sausage or bacon, cheese and eggs can decrease blood flow within two hours, causing a buildup in the arteries raising the risk of stroke and heart disease. [LINK]
The study was done on healthy, non-smoking university students. The results were temporary but a continuous diet of high-fat breakfast sandwiches would cause permanent damage over time and is not easily reversible.
This is a good reminder that we are in control of our health and by changing daily eating behaviours we play a part in preventing serious and chronic disease. The key is to cut back on saturated fats, calories, sodium and excess sugar.
Here's a great list of "Choose It and Lose It" breakfast sandwiches:
Starbucks
Lose it -- Sausage, egg & cheddar English muffin breakfast sandwich
500 calories / 28 g fat / 41 g carbohydrates
Choose it -- Ham, egg & cheddar artisan breakfast sandwich
350 calories / 16 g fat / 31 g carbohydrates
Tim Hortons
Lose it -- Plain bagel with sausage, egg, cheese
550 calories / 25 g fat / 10 g saturated / 1,160 mg sodium
Choose it - English muffin with bacon, egg, cheese
330 calories / 15 g fat / 6 g saturated / 770 mg sodium
Country Style
Lose it -- Breakfast bagel deluxe
500 calories / 14 g fat / 1,410 mg sodium
Choose it -- Breakfast sandwich BLT on English muffin
250 calories / 12 g fat / 420 mg sodium
Subway
Lose it -- Sausage & cheese omelette sandwich
620 calories / 37 g fat / 14 g saturated / 1,290 mg sodium
Choose it -- Ham & cheese omelette sandwich
400 calories / 14 g fat / 5 g saturated / 990 mg sodium]]>Would Graphic Labels on Unhealthy Foods Stop You From Snacking?tag:www.huffingtonpost.com,2012:/theblog//3.20448702012-10-31T07:24:45-04:002012-12-31T05:12:01-05:00Rose Reismanhttp://www.huffingtonpost.com/rose-reisman/graphic picture and warning of health risks on foods and beverages that have no nutritional value. There is a plethora of misleading nutritional claims on foods today indicating health. How would you react to a soft drink showing an image of a detailed foot ulcer resulting from diabetes type 2 or meat pizza with a diseased liver? Not very appetizing, but it has been done and worked for cigarette labels.
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What's wrong with the information printed on foods today?
The nutrition label can be misleading. People don't always know what their calorie, fat, sodium or sugar intake should be for a meal or the day. The manufacturers also will intentionally state smaller serving sizes than appropriate to make the food look healthier. Due to this it's difficult for customers to compare products from different manufacturers.
Foods may promote on the front label those nutrients that are healthier. For example the food may be low in fat, but if you read the nutrition label carefully there may be excess calories or sodium. To be a part of the Heart and Stroke Health Check, manufacturers have to pay which puts larger food companies at an advantage. Just because a food may be good for your heart doesn't mean it is low in calories or sugar, it means it is low in saturated fat.
Proposed government food warning labels
England has already started on this path by giving foods a red, green or yellow warning label based on nutritional information such as excess fat, calories or sugar. This is a straight forward method so customers don't have to do guess work on the confusing numbers.
The Ontario Medical Association's president Doug Weir has watched what the tobacco warnings have accomplished. But experts report that this is not an easy task. For example pure fruit beverages may be loaded with vitamins and minerals but have excess unnecessary calories. Monounsaturated oils may be heart healthy but calories are high.
They also want higher taxes on foods that have excess fat, sugar and sodium, lower taxes on healthy foods and limits on foods sold to those under 18 at entertainment venues.
I believe we have to do more than what is being done today. Obesity is increasing for adults and children as well as associated diseases such as diabetes type 2, heart and stroke disease, and certain cancers. More drastic measures like this type of food labelling may have to be the next step.]]>Six Everyday Foods That Threaten Your Healthtag:www.huffingtonpost.com,2012:/theblog//3.19679202012-10-16T07:47:33-04:002012-12-16T05:12:02-05:00Rose Reismanhttp://www.huffingtonpost.com/rose-reisman/ BLOG CONTINUES BELOW SLIDESHOW
1. Processed deli lunch meats
We may be in the habit of purchasing sliced turkey, roast beef, ham or salami for sandwiches or salads. Often we are lured into the lower sodium or lower fat selections. But beware, these meats are heavily processed, contain excess sodium and often nitrates and have been linked to obesity as well as colon cancer. Two slices contain approximately 500 mg of sodium, which represents one third of your daily allowance. Excess sodium can result in high blood pressure and stroke. Your best consumption should be from freshly cooked chicken, turkey or beef, now available in supermarkets.
2. Mayonnaise
One tbsp. will cost you about 100 calories and 10 gm of fat. This is what adds up in the calories of sandwiches and mayonnaise based salads such as coleslaw or pastas. Try to use light mayonnaise which only has 35 calories per tbsp. and 3.5 gm of fat. A huge saving! Better yet is to combine half light mayonnaise and half Dijon mustard. You'll have a tastier spread with only 17 calories and 1.7 gm of fat.
3. Sugary beverages, juices, diet drinks and alcohol
My number one food motto is not to drink your calories. A can of coke is 90 calories and contains 7 tsp of sugar. A pure orange juice has 110 calories and 22 gm of sugar. Even though this is natural sugar from the oranges an excess is not a good thing because it still raises your blood sugar levels. Diet sodas may have no calories but consuming chemical sweeteners has no nutrition and ultimately fools your body into thinking you're receiving sugar and creates a greater desire for more sugar type foods.
Alcohol has around 150 empty calories for a glass of wine, beer or mixed drink. Add a soda and you've added an extra 50 calories. The problem with alcohol is that the liver has to work harder to process and excess alcohol kills liver cells over time.
Liquid calories are the number one cause of obesity. H2O is your best bet and you can liven it up by buying carbonated water or adding sliced fruit and ice. Lower fat milk has the same calories as soda but is filled with nutrients.
4. Salad dressings
The number one culprit in that innocent salad is the dressing. When we hear about "Caesar Salad," we know that this "heart attack on a plate" contains as many calories and fat as a complete steak dinner. It's not due to the innocent romaine lettuce but rather to the high calorie and high fat dressing, containing mostly oil. Two tbsp. of a creamy bottled or homemade dressing has 120 calories and 12 gm of fat along with the bonus of close to 400 mg of sodium! The average salad contains at least 500 calories and 50 gm of fat per serving. We can already feel our pants tightening! My advice is to always add your own dressing and try to limit yourself to 2 tbsp. Go for a lighter version if available and if preparing at home try to substitute half the oil with a flavoured vinegar or juice concentrate such as apple or orange.
5. Butter, Margarine or Oil
Remember that in terms of calories, a fat is a fat is a fat! One tbsp. of butter, margarine or oil all has about 120 calories and 14 gm of fat. Unsaturated fats such as margarine or oil will not clog your arteries but will still cause weight gain. Use any fat sparingly and avoid vegetable shortenings and lard which can contain trans fats worse than saturated fats.
6. Whole milk dairy products
Cheese, yogurt, milk and sour cream are all healthy dairy products containing protein, calcium, B 12 and riboflavin, but also come with excess calories, cholesterol and saturated fat, the kind that can lead to heart disease. The key is use lower fat dairy products and keep with Canada's Food Guide of having no more than 3 servings daily. One serving is one half cup of milk or 1 oz of cheese.
The key is not to deprive yourself of these foods but remember to be mindful when consuming.]]>Six Dishes That Will Be on my Table This Thanksgivingtag:www.huffingtonpost.com,2012:/theblog//3.19434262012-10-05T17:55:28-04:002012-12-05T05:12:01-05:00Rose Reismanhttp://www.huffingtonpost.com/rose-reisman/
But eating well is not difficult or boring. You'll be surprised at how delicious my menu items are with the added bonus of being healthier for your heart and stomach! Portion control and some long fall walks will keep a smile on your face when getting on the scale the next day.
Here are some of the recipes I'll have on my table this Thanksgiving. Enjoy!
Recipes continue after the slideshow...
Spinach salad with candied pecans, pears and brie
This is the number-one salad in my catering company. The sweet and savory combination of cinnamon-sugared pecans, ripe pears and small morsels of brie is sensational. There is very little oil in this, but you won't miss it. Prepare salad and dressing early in the day and refrigerate. Toss together and garnish just before serving.
1/3 cup pecan halves
3 Tbsp icing sugar
¼ tsp cinnamon
1/8 tsp allspice
1/8 tsp nutmeg
8 cups baby spinach leaves
1 cup diced radicchio
1 large ripe pear, peeled, cored and diced
2 oz brie, diced
2 Tbsp orange juice concentrate, thawed
2 Tbsp olive oil
1 Tbsp balsamic vinegar
1 tsp minced garlic
½ tsp liquid honey
½ tsp Dijon mustard
Preheat the oven to 350°F. Spray a baking sheet with cooking oil.
1. Rinse the pecans with cold water. Drain, but do not let them dry. Combine the icing sugar, cinnamon, allspice and nutmeg in a small bowl. Dip the pecans in the sugar mixture, coating them well. Spread on the prepared baking sheet.
2. Bake for 15 minutes in the center of the oven. Remove and cool. When they're cool enough to handle, chop coarsely.
3. Combine the spinach, radicchio, pear and brie in a large serving bowl.
4. Whisk the juice concentrate, oil, vinegar, garlic, honey and mustard together in a small bowl. Pour the dressing over the salad and toss to coat. Garnish with the candied pecans.
Serves: 8
Nutritional Analysis per Serving
Calories 189, Protein 4.2 g, Fat 12 g, Saturated Fat 2.7 g, Carbohydrates 13 g, Cholesterol 9 mg, Sodium 105 mg, Fiber 2.6 g
Sweet potato mash
In these days of reduced intake of simple carbohydrates and avoiding foods with a higher glycemic index, we're enjoying a lot more sweet potatoes. A sweet potato mash goes well with any entrée. I like to enhance its natural sweetness by adding some maple syrup and brown sugar.
1½ lb sweet potatoes
1/4 cup low-fat sour cream
2 Tbsp pure maple syrup
1 Tbsp olive oil
1 Tbsp brown sugar, packed
1 tsp balsamic vinegar
½ tsp ground cinnamon
pinch salt
3 Tbsp chopped fresh parsley
1. Pierce the sweet potatoes several times with a fork. Microwave on high until tender, about eight minutes. Peel. (Alternatively, peel and dice the potatoes, and cook in a large pot of boiling water until tender, about 10 minutes.)
2. Mash the sweet potatoes. Stir in the sour cream, maple syrup, oil, sugar, vinegar, cinnamon and salt. Place in a serving bowl and garnish with parsley before serving.
Serves: 6
Nutritional Analysis per Serving
Calories 184, Protein 2.8 g, Fat 3.7 g, Saturated Fat 1.3 g, Carbohydrates 31 g, Cholesterol 4.4 mg, Sodium 75 mg, Fiber 3.6 g
Pumpkin soup
I love serving this comfort soup for the holidays. During the fall, you must try it with a fresh pumpkin.Other times of the year use the canned version. To make your own fresh pumpkin, preheat oven to 375 F. Pierce the whole pumpkin in numerous spots. Place on baking sheet and bake for one hour or just until tender. Let cool. Cut in half and remove seeds and stringy pulp. Scoop our pumpkin pulp and mash.
1. In a nonstick saucepan sprayed with cooking spray, heat oil over medium-high heat; cook onions, carrots, and garlic for 10 minutes, stirring frequently, or until onions are softened and browned. Stir in stock, pumpkin, cinnamon, ginger, and nutmeg. Bring to a boil. Reduce heat to low, cover, and cook for 20 minutes or until carrot is tender.
2. In batches, purée soup in a blender or food processor. Return soup to saucepan. Stir in milk and honey. Gently reheat. Serve soup garnished with parsley.
Serves: 4
Nutritional Analysis Per Serving
174 calories, 5 g protein, 4 g fat, total, 1 g fat, saturated, 32 g carbohydrates, 871 mg sodium, 5 mg cholesterol, 4 g fibre
Wild rice and brown rice pilaf with dried fruit and pecans
This is probably the best rice dish I've ever developed. Both rice can be cooked together and blend well with the dried fruits. Serve either alongside your turkey or as a salad. There's so little oil needed due to all the flavors in the salad. I also use this to stuff a chicken or turkey.
3/4 cup wild rice
3/4 cup brown rice
4 cups vegetable or chicken stock
1/2 cup chopped toasted pecans
1/3 cup chopped green onions
1/3 cup dried cranberries
1/3 cup dried chopped apricots
1/3 cup chopped fresh coriander or parsley
1. In saucepan, combine the wild and brown rice and stock. Bring to a boil. Reduce heat to simmer, cover and cook for 35 to 40 minutes or just until rice is tender. Drain excess liquid. Place in large bowl. Cool.
2. Stir pecans, green onions, cranberries, apricots and coriander into cooled rice mixture.
3. In small bowl, whisk together olive oil, orange juice concentrate, lemon juice, soy sauce, vinegar, sesame oil and garlic. Pour over salad; toss to coat.
Roast chicken or turkey with pine nuts and cranberry stuffing
This is a traditional bread stuffing with a twist -- the flavors of savoury olives and sweet dried cranberries with fresh parsley. I like to triple the recipe and use it for a turkey. You could use other dried fruit such as diced apricots, dates, or prunes. The cranberry sauce is unusual and delicious with the chicken and bread stuffing. Be sure to buy canned whole cranberry sauce not the jellied version. You can multiply this recipe by four if you are using a 15 lb turkey.
Preheat oven to 375 F
Bread Stuffing
2 tsp vegetable oil
1 cup chopped onions
1 cup chopped sweet red, green, or yellow pepper
4 cups Italian bread cut in 1" (2.5 cm) cubes
3/4 cup chopped fresh parsley
1/2 cup chopped green onions
1/3 cup sliced black olives
1/3 cup dried cranberries
¼ cup water
2 tbsp toasted pine nuts
2 tsp minced garlic
1 tsp dried rosemary leaves
1/4 tsp each: salt and freshly ground black pepper
1. To make stuffing: in a nonstick saucepan, sprayed with vegetable spray, heat oil over medium-high heat; cook onions and peppers for 5 minutes or until softened. Remove from heat. Stir in bread, parsley, green onions, olives, dried cranberries, water, pine nuts, garlic, rosemary, salt and pepper. Transfer to food processor. Pulse on and off just until mixed. Transfer to bowl. If mixture seems dry, add a little more water. Cool.
2. Stuff bread mixture loosely into chicken; place remaining stuffing in a casserole dish. Place chicken on rack in a roasting pan. Spray chicken with vegetable spray and rub with garlic. Pour stock into pan. Bake in centre of oven for 60 - 70 minutes or until juices run clear when thickest part of thigh is skewered to approximately 165 F, basting with juices every 15 minutes. Add more stock if necessary. Cover casserole dish of extra stuffing and place in oven for last half hour of cook time.
3. Tent chicken with foil and let it rest while making the sauce. In a saucepan, combine cranberry sauce, soy sauce, orange-juice concentrate, sesame oil, lemon juice, sugar, garlic, and ginger. Bring to a boil, stirring. Reduce heat and simmer for 4 minutes.
4. Remove and discard chicken skin before serving. Discard any pan juices. Carve chicken and serve with stuffing and sauce.
Serves: 6
Approximate values per serving
430 calories; 29 g protein; 14 g fat, total; 2.7 g fat, saturated; 47 g carbohydrates; 696 mg sodium; 72 mg cholesterol; 3.9 g fibre.
Pecan cream cheese pie
This combination of cheesecake and pecans is too good for words. Pecans are a good source of protein and a healthy polyunsaturated fat, but nuts are high in calories and fat, so eat them in moderation. Be sure to process the cheesecake batter well to make as it as smooth as possible. Don't be concerned if the crust seems to stick to the pan when cutting -- just use a sharp knife.
Cheesecake Filling
3/4 cup smooth light ricotta cheese
1/3 cup granulated sugar
1/3 cup light cream cheese
¼ cup low-fat sour cream
1 large egg
1 Tbsp all-purpose flour
1 tsp pure vanilla extract
Pecan Filling
2/3 cup packed brown sugar
½ cup chopped pecans
2 eggs
½ cup corn syrup
1 Tbsp molasses
1. Preheat the oven to 375°F. Spray a nine-inch pie plate with cooking oil.
2. For the crust, mix the crumbs, sugar, water and oil together until the mixture holds together. Press it onto the bottom and up the sides of the pie plate. Bake for 8 minutes.
3. For the cheesecake filling, purée the ricotta cheese, sugar, cream cheese, sour cream, egg, flour and vanilla in a food processor until the mixture is smooth. Pour it into the pie crust.
4. For the pecan filling, whisk the brown sugar, pecans, eggs, corn syrup and molasses together. Pour carefully over the cheesecake layer so the layers don't mix.
5. Bake in the center of the oven for 30 to 35 minutes, or until the filling is almost set. It may rise up around the edges or even through the middle of the pecan filling.
6. Cool on a rack. Serve chilled or at room temperature.
Serves: 12
Nutritional Analysis per Serving
Calories 290, Protein 5.1 g, Fat 10 g, Saturated Fat 2.9 g, Carbohydrates 46 g, Cholesterol 48 mg, Fiber 0.7 g
]]>Weight Loss Tips From Around the Worldtag:www.huffingtonpost.com,2012:/theblog//3.19035042012-09-21T16:49:59-04:002012-11-21T05:12:01-05:00Rose Reismanhttp://www.huffingtonpost.com/rose-reisman/
Italians, Greeks and Spaniards, have lower rates of heart disease and less obesity than North Americans. One of the reasons is that quality of the food always wins over quantity. They use fewer processed foods than we do and love to cook seasonally with whatever is fresh at the time. No Chinese buffets in sight! They also eat smaller amounts of food and have their largest meal in the middle of the day.
Mediterraneans favour vegetables, legumes, whole grains and heart healthy fats, as opposed to our "meat and potatoes" type of diet. Studies all state that those who primarily eat fruits and vegetables and whole grains weigh less.
The high consumption of fattier fish contains Omega 3 fatty acids and explains the lower rate of heart disease which prevents clots from forming.
Spaniards enjoy "tapas", smaller meals which are consumed slowly and mindfully. Slower eaters tend to have lower BMI (body mass index) resulting in the ability to lose weight more efficiently since your mind tells your body you're full sooner.
France
The French eat croissants, cheese, creamy sauces and bread yet have lower rates of obesity and heart disease than North Americans! Perhaps the red wine with the antioxidants is part of the reason. But it's more likely due to the fact that the French snack less and eat the above higher fat foods in moderation. Their meals in general are not of the processed fast food nature, but rather of wholesome fresh foods. Eating is also an experience for the French and meals are enjoyed as an activity rather than a necessity as in North America. They take longer to consume meals compared to our country where we drive and wolf down our food!
Japan
Japanese women are slimmer than North American women and have one quarter of the incidences of breast cancer than people from other countries. High levels of estrogen can increase cancer risk which occurs in our environment. The Japanese diet of soya based foods contains phytoestrogens which are believed to block the high estrogen and may result in lower breast cancer cases. The Okinawa people who live on a group of Japanese islands have the highest rate of people living to 100 (Centurions). They have an 80 per cent lower risk of heart disease and half the risk of ovarian and colon cancers. The belief is to their diet consisting of vegetables, fruits, raw fish, whole grains, soya, omega 3 foods, little red meat and salt and small amounts of fat.
Let's try to learn some examples from our neighbours!
