Eat Colorfully!

Is this year’s National Nutrition Month’s slogan.  As many of us know, it is easier said than done along with several other health tips.  So how can we attempt this recommendation?   First we need to know what all of the colors are.  There are 5: red, yellow or orange, purple or blue, white, and green.   This sounds like a lot but it can be done!  Think of a salad; you have green lettuce or spinach as well as purple lettuce called radicchio, add tomatoes, onions, carrots, and yellow bell peppers.  All the colors are represented right there in one meal.  If you don’t like salads let’s think of a sandwich; grilled eggplant, grilled zucchini, grilled orange bell peppers topped with some grilled white onions and a few dried apricots.  Perhaps you want an easier sandwich to make or one with some meat; two slices of whole grain bread with some chicken, both green lettuce and radicchio, tomato slices, white onion slices, and an orange. 

Getting all of your colors doesn’t have to be in one meal either, just as long as you get them all in the course of a day.  It may take some planning, but here is an example:

                Breakfast:  oatmeal with dried cranberries (red), cinnamon and a glass of non fat milk

                Snack:  non fat yogurt or cottage cheese with some blueberries (blue/purple)

                Lunch:  brown rice or quinoa mixed with grilled chicken, broccoli (green), mushrooms (white)

                Snack:  Carrot sticks (orange) and hummus

                Dinner:  baked halibut with asparagus (green) and baked sweet potato (orange)

Don’t forget to drink plenty of water though out your day.  For more information on colors and what fruits and vegetables fit into what color categories and why it is important to get a variety of colors you can read my blog entitled, “Eat the Rainbow” or utilize the following websites:

http://www.eatright.org/Public/content.aspx?id=6442462682

http://www.disabled-world.com/artman/publish/fruits-vegetables.shtml

photo from: thekitchn.com

Fiber

Why is Fiber important?

·        Keeps you fuller longer

·        Decreases cholesterol levels

·        Decreases blood glucose levels (blood sugar)

·        Aids with digestion and regulation

Where do I find fiber?

·        Whole grains (look for 100% whole grain on the package)

·        Vegetables

·        Fruits

How much do I need?

·        25-35 grams/day

·        Look for Dietary Fiber on the Nutrition Facts food label

·        3 grams per item or more = good source of fiber

Cholesterol: Exercise & Diet

Exercise: has been shown to LOWER your LDL values and INCREASE your HDL values

Diet:  our bodies produce cholesterol and it can be found in our diet and saturated and trans fats increase our body's production of cholesterol.

• Saturated Fat is found in red meat, poultry, butter, whole milk and dairy products made from whole milk, eggs, and some vegetable oils like coconut and palm oil.  This type of fat is solid at room temperature 
• Trans Fat is a fat that has been chemically altered to act like saturated fats, so they are also solid at room temperature.  These are found in products that say either "partially hydrogenated oil" or "hydrogenated oil" under the ingredients list

Beneficial Foods

• Monounsaturated and Polyunsaturated Fats are unsaturated fats found in plant foods like olive, canola,safflower, and sunflower oils as well as avocados, nuts, and seeds. 
• Stanol Esters are foundin many fruits, vegetables, nuts, seeds, cereals, legumes, vegetable oils, and other plant sources.
• Soluble Fiber has been lower LDL (bad) and increase HDL (good).  It can be found in fruits, vegetables, grains, nuts, and legumes
• Whole grains like whole grain bread, oats, oatmeal, brown rice, and whole grain pasta
• 5 servings of fruits and vegetables per day
• 1 serving of fruit = i small peice of fruit that can fit in the palm of your hand and your fingers can cover about 75% of the fruit
• 1 serving of vegetables = 1/2 cup cooked or 1 cup raw

Nelms, M., Sucher, K., & Long, S. (2007). Nutrition Therapy and Pathophysiology. United States: Thomson Wadsworth.“Keep your heart healthy.  Control your cholesterol.”  Retrieved on January 21, 2009, From Jefferson County Department of Health & Environment

Website:  http://jeffco.us/health/health_T111_R145.htm. http://www.ific.org/publications/factsheets/sterolfs.cfm

Streja, D. and Mymin.  (1979). Moderate Exercise and High-Density Lipoprotein-Cholesterol. Observations During a Cardiac Rehabilitation Program.The Journal of the American Medical Association. Vol. 242, 20. 

Tran, Z.V. and Weltman. (1985).  Differential Effects of Exercise in Serum Lipid and Lipoprotein Levels Seen With Changes in Body Weight.  A Meta-Analysis.  The Journal of the American Medical Association.  Vol. 254, 7                                                               © Kimberly Ward 2/2011.

Eat the Rainbow

Different color fruits and vegetables offer different nutrients so it’s important to make sure you’re getting some variety in your 5-6 servings per day!

Orange and Yellow:  beta-carotene, potassium, vitamin C, vitamin E, lycopene, zeaxanthin.  These nutrients aid in the prevention of age related macula degeneration and prostate cancer risk.  They promote collagen formation, fight free radicals, aid in the building of healthy bones, and help lower LDL cholesterol and blood pressure

Blue and Purple:  reservatrol, vitamin C, fiber, flavanoids, lutein, zeaxanthin, ellagic acid, and quercetin.  These nutrients aid with retinal health, immune system support, aid with health digestion, fight inflammation and reduce LDL cholesterol, and reduce tumor growth, act as anticarcinogens (specifically in the digestive tract), and limit cancer cell activity.

Green:  chlorophyll (which gives them their green color), fiber, calcium, folate, vitamin C, beta carotene, lutein.  These nutrients help lower cancer risks as well as lower your LDL cholesterol and high blood pressure.  They also help boost your immune system, aid with digestion, and retinal health and vision.

White: beta glucans, EGCG, SDG, and lignans.  These nutrients aid your immune system function primarily by activating natural killer B and T cells.  They also aid in reducing the risk of colon, breast, prostate, and hormone-related cancers. 

Red:  lycopene, ellagic acid, Quercetin, and Hesperidin.  These are usually well known for their role in reducing the risk of prostate cancer but they also help lower blood pressure and LDL cholesterol levels, reduce tumor growth, and support joint tissue.

What is Whole Grain?

A whole grain consists of three layers:

·        Bran – fiber-rich outermost

                    layer

·        Endosperm – the largest

                    portion of the grain

                    and the main source

                    of energy or starch

·        Germ – the nutrient rich

                     innermost part of

                     the grain providing vitamins & minerals

A refined grain or for example, white bread, consists of a kernel that has had the bran and germ removed.  The bran and the germ are the two parts of the grain that contain the most nutrients, therefore making whole grain products more nutritious. 

To ensure that you are buying a whole grain product look for 100% whole grain on the package. 

The recommended amount is 48 grams per day or 3 of your total 5-6 grain servings.  One serving of whole grain is considered 16 grams and these products are indicated with a yellow stamp.

Know Your Portion Sizes!

1 deck of cards is

3oz of protein

(1oz. of protein  = 1 serving of

protein.  Typically at lunch and

dinner we eat about 3 oz.)

1 serving of cheese

 

1 serving of fruits or vegetables

1 serving of whole grain

 

Tip of thumb = 1 teaspoon  or 1 serving of oil or peanut butter



How to Keep Your New Year’s Resolution

Many people make Resolutions come January 1^st.  Most people make them with good intentions but they are often forgotten or get put on the back burner as we return to our daily grind.  The majority of resolutions tend to include some sort of healthier living aspect.  Perhaps it is to eat healthier, lose weight, or become more active.  Whatever you chose to focus on in 2011, here are some helpful tips for keeping those good intentions alive!

·       Write your goal down and post it somewhere you will see it on a daily basis like the refrigerator or mirror

·       Small changes add up! 

o   Have a new little goal for each week to make that big goal more manageable.

·       Write a contract and sign it so you are held accountable

·       Tackle the goal with a partner

·       Practice positive self talk

·       If you experience a set back or “cheat” accept it and move on!  Don’t beat yourself up over it

·       Most importantly, have fun!!!