Tag: apple

Does ground flaxseed have more health benefits than whole flaxseed?

Most nutrition experts recommend ground over whole flaxseed because the ground form is easier to digest. Whole flaxseed may pass through your intestine undigested, which means you won’t get all the benefits.

Flaxseed’s health benefits come from the fact that it’s high in fiber and omega-3 fatty acids, as well as phytochemicals called lignans. One tablespoon (7 grams) of ground flaxseed contains 2 grams of polyunsaturated fatty acids (includes the omega 3s), 2 grams of dietary fiber and 37 calories.

Flaxseed is commonly used to improve digestive health or relieve constipation. Flaxseed may also help lower total blood cholesterol and low-density lipoprotein (LDL, or “bad”) cholesterol levels, which may help reduce the risk of heart disease.

You can buy flaxseed in bulk — whole or ground — at many grocery stores and health food stores. Whole seeds can be ground at home using a coffee grinder or food processor.

Tips for including flaxseed in your diet:

  • Add a tablespoon of ground flaxseed to your hot or cold breakfast cereal.
  • Add a teaspoon of ground flaxseed to mayonnaise or mustard when making a sandwich.
  • Mix a tablespoon of ground flaxseed into an 8-ounce container of yogurt.
  • Bake ground flaxseed into cookies, muffins, breads and other baked goods.

Like other sources of fiber, flaxseed should be taken with plenty of water or other fluids. Flaxseed shouldn’t be taken at the same time as oral medications. As always, talk with your doctor before trying any dietary supplements.

By Katherine Zeratsky, R.D., L.D.

Recipe makeovers tips for healthier dishes

Can you count your grandmother’s beloved bread pudding as a healthy recipe? Scrumptious as it may be with four cups of whole milk, one stick of butter and four eggs, you probably wouldn’t find it on a list of healthy recipes. But you don’t have to remove it from your recipe box. Just modify that bread pudding with a few simple change-ups, and you’ve got another healthy recipe for your collection — not a fat and calorie disaster.

Here are three techniques you can use to help create healthy recipes. Remember, these are just some examples. Use your imagination and experiment to find other ways to create healthy recipes — maybe you can even serve them to Grandma!

Reduce the amount of fat, sugar and salt

You can often reduce the amount of fat, sugar and salt without sacrificing flavor in healthy recipes. Use these general guidelines:

    • Fat. For baked goods, use half the butter, shortening or oil and replace the other half with unsweetened applesauce, mashed banana or prune puree. You can also use commercially prepared fruit-based fat substitutes found in the baking aisle of most grocery stores.
    • Sugar. Reduce the amount of sugar by one-third to one-half. Instead, add spices such as cinnamon, cloves, allspice and nutmeg, or flavorings such as vanilla extract or almond flavoring to boost sweetness.
    • Salt. For most main dishes, salads, soups and other foods, you can reduce the salt by half or even eliminate it. You can reduce salt by half in baked goods that don’t require yeast too. For foods that require yeast, you may need to experiment: Some salt may be necessary for leavening to keep baked goods from being too dense or flat.

Ways to make new habits stick.

All of us approach the process of personal change a little differently. But anyone can take a cue from these key principles as you work to adopt new habits.

  1. Build confidence. Focus on strategies that play to your strengths and your skills. Consider how you have succeeded in the past, and build your plan from there. Past experiences — good or bad — are learning opportunities and should be seen as a useful tool in tackling new goals with optimism.
  2. Create a routine. An eating or activity schedule can create a better sense of control. Make sure your schedule is one that truly works for your life and not one you can follow only for the short term. That’s why it’s important to set realistic goals — the more successful you are, the easier it will be to stay motivated.
  3. Focus on what you’re adding to your life. Try not to fixate on what you’re giving up, whether it’s certain foods, habits or a little extra TV time. Focus on things like the delicious, healthy meals you are eating and how energized you feel after a workout. Celebrate success as you notice even the smallest positive changes in how you look and feel; it will give you the momentum you need to keep going.
  4. Make your program your own. Take a day off from exercise, or enjoy one of your favorite foods once in a while. The more you make your program work for you, the less likely you are to rebel against it. Figure out what it takes — within reason — to make your healthy lifestyle pleasurable and sustainable.

By following these principles, you can enjoy a lifetime of healthier living — and a healthy weight!

What is metabolism?

Metabolism is defined as the bodily processes needed to maintain life. But when you hear the word “metabolism” used today, it’s usually in reference to weight issues. You may hear someone say, “I can’t lose weight because I have a slow metabolism.”

While there’s some truth to this, other factors — such as how much you eat and exercise — play a much bigger role in your weight than your metabolism does. And while it’s true that how much lean body mass you have can affect how many calories you burn at rest, its effect is limited — in part, because you can build only so much lean muscle by strength training.

Here are some other facts about metabolism.

What it is
Though the process of metabolism, your body turns the food you eat into the energy it needs. It’s a vital process for all living things, not just humans.

What can affect your metabolism

  • Some medications can affect your metabolism — either dangerously speeding it up or slowing it down.
  • Eating breakfast every day can jump-start your metabolism.
  • Weight loss — especially when it’s rapid — actually slows your metabolism because it takes less energy for your body to function at a lower weight. So, as you lose weight, you need to take in fewer calories or get more physical activity to burn more calories to keep losing pounds.
  • Age can slow your metabolism. In general, as you age, you gain fat and lose muscle. Some people also become less active. However, you can do the opposite and take on more physical activity to make up for your slower metabolism.

You can help your metabolism  and your odds of weight-loss success by changing your energy balance, or the balance between what you consume and what you burn off, through a healthy diet and regular physical activity.

Practice mindful eating

Mindful eating is an effective weight-loss strategy that encourages you to slow down and pay attention to your food, noticing each sip or bite you take. It helps focus your senses on exploring, savoring and tasting your food, and teaches you to follow hunger cues. Put mindful eating into practice with these ideas as you prepare and eat meals. It gets easier over time!

  • Practice acceptance. Be aware of critical or judgmental thoughts about food, your eating habits and your body. Concentrate on the moment. Accept your body as it is.
  • Make a conscious decision to eat. Before you eat, ask yourself, “How hungry am I right now? Am I eating out of hunger, habit, boredom or emotion?”
  • Reserve time for your meal. Don’t eat on the run. If you’re eating with others, involve them in preparing the food to make that time social.
  • Avoid distractions while eating. Eat at a table. Turn off the TV and put away your phone, work, books and magazines until you are done.
  • Appreciate your food. Start your meal by taking a moment to express your gratitude for the food in front of you.
  • Breathe. Before and during your meal, consciously take a few deep breaths.
  • Use all your senses to fully experience your food and drinks. Observe the smells, textures, sounds, colors and tastes. Ask yourself how much you’re enjoying the food and how appealing it is.
  • Choose modest portions to avoid overeating.

    • Eat small bites, and chew slowly. Appreciate that your food fills you up and makes you healthy.

Of course, there will be times that you have to rush through a meal to get to an activity or an appointment. But if you can practice mindful eating on a regular basis, it can help you reach your weight-loss goals.

Hunger vs. craving: What’s the difference?

Have you noticed that when food temptations strike, it often has more to do with your mood than when you last ate? You may crave food to relax, relieve stress or boredom, soothe anger, or cope with loneliness, sadness or anxiety. Indulging in cravings during these emotional times may lead you to eat too many high-calorie, sweet, fatty foods.

Everyone has a food craving at times — and yes, chocolate is at the top of most people’s list. The first step to managing your cravings is being able to identify when you’re truly hungry. Learn how to recognize the difference between a craving and hunger.

Cravings:

  • Are usually for comfort foods, such as chocolate, sweets and fatty foods
  • Are often caused by negative feelings
  • Lead to eating that makes you feel good at first, but then guilty
  • Increase during a woman’s pregnancy and menstrual cycle
  • May be stronger when you’re dieting, especially if you’re giving up your favorite foods
  • Can occur even after you’ve recently eaten
  • Pass with time

Hunger:

  • Usually occurs when you haven’t eaten for a few hours or more
  • Results in a rumbling stomach, headache or feeling of weakness
  • Doesn’t pass with time
  • Isn’t just for one specific food
  • Can be satisfied by a healthy snack or meal

If you have a craving, distract yourself. Try calling a friend, listening to music, taking a walk or bike ride, reading, or writing. If a negative feeling is causing your craving, use positive self-talk, exercise or a fun activity to improve your mood.

Making healthy choices, dietary fats.

Your body needs some fat to function normally. But it’s wise to choose the healthier types of dietary fat and then enjoy them — in moderation.

The good and the bad
Monounsaturated and polyunsaturated fats are the best choices. Look for products with little or no saturated fats, and avoid trans fats: Both increase blood-cholesterol levels and can increase your risk of heart disease. And keep in mind that all fats — the good stuff as well as the bad — are high in calories, so measuring and moderation are key.

The good:

  • Monounsaturated fats are found in olive, canola and peanut oils, as well as in avocados and most nuts.
  • Polyunsaturated fats are found in other plant-based oils, such as corn, sunflower, soybean, sesame and cottonseed oils. Omega-3 fats are polyunsaturated fats that help your cells function.

The bad:

  • Saturated fats are found in animal-based foods, such as meats, poultry, lard, egg yolks and whole-fat dairy products, including butter and cheese. They’re also in cocoa butter and coconut, palm and other tropical oils, which are used in many coffee lighteners, snack crackers, baked goods and other processed foods.
  • Trans fats — also called hydrogenated vegetable oils — are found in hardened vegetable fats, such as stick margarine and vegetable shortening. Lots of foods contain these unhealthy ingredients as well, including crackers, cookies, cakes, pies and other baked goods, as well as many candies, snack foods and french fries.

Choosing foods with the best types of dietary fat

First, focus on reducing foods high in saturated fat, trans fat and cholesterol. Then emphasize food choices that include plenty of monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs). But a word of caution — don’t go overboard even on healthy fats. All fats, including the healthy ones, are high in calories. So consume MUFA-rich and PUFA-rich foods instead of other fatty foods, not in addition to them.

Here are some tips to help you make over the fat in your diet:

  • Use the Nutrition Facts label and ingredient list when selecting foods. Look for the amount of trans fat listed. By law a serving of food containing less than 0.5 grams of trans fat can be labeled as 0 grams. Therefore, it is important to also check the ingredient list rather than just the Nutrition Facts label for the terms trans fat and partially hydrogenated.
  • Prepare fish, such as salmon and mackerel, instead of meat at least twice a week to get a source of healthy omega-3 fatty acids. Limit sizes to 4 ounces of cooked seafood a serving, and bake or broil seafood instead of frying.
  • Use liquid vegetable oil instead of solid fats. For example, saute with olive oil instead of butter, and use canola oil when baking.
  • Use olive oil in salad dressings and marinades.
  • Use egg substitutes instead of whole eggs when possible to cut back on the cholesterol in yolks.
  • Select milk and dairy products that are low in fat.

Olive oil: What are the health benefits?

All fats are dense in calories, but not all need to be shunned by those following a healthy eating plan. In fact, some fats — such as olive oil — are considered to be heart healthy. Why is this?

The main type of fat found in all kinds of olive oil is called monounsaturated fatty acids (MUFAs), which are considered a healthy dietary fat. You may gain certain health benefits if your diet replaces saturated and trans fats with fats that are mostly unsaturated, such as MUFAs. Saturated fats are found in meat, high-fat dairy products, and tropical oils, such as palm-kernel oil. Fats that are “partially hydrogenated,” including some types of margarine and shortening, contain trans fats. Trans fats are also found in processed foods like salad dressings, cookies, snacks and fried foods.

By replacing the type of fat that you usually cook with — or spread on or pour over food — with olive oil, you’re making a good decision.

“Monounsaturated fat such as olive oil helps lower your risk of heart disease by improving related risk factors,” says Donald Hensrud, MD, an associate professor of preventive medicine and nutrition at Mayo Clinic and medical editor-in-chief of The Mayo Clinic Diet. “For instance, MUFAs have been found to lower your low-density-lipoprotein cholesterol levels when substituted for saturated or trans fats in your diet. And some research shows that MUFAs may also benefit insulin levels and blood-sugar control, which can be especially helpful if you have type 2 diabetes.”

Just remember that even healthy fats, such as those in olive oil, are high in calories, so use them only in moderation. Choose MUFA-rich foods such as olive oil in place of other fatty foods — particularly butter and stick margarine — not in addition to them. Use olive oil conservatively to enhance the flavor of foods, such as roasted vegetables and stir-fries, or in marinades or dressings for salads. And remember that you can’t make unhealthy foods healthier simply by adding olive oil to them.

Food energy density: Feel full on fewer calories

Energy density is just another way to say caloric density — after all calories provide energy. In a nutshell: It is the number of calories in the amount or weight of food you eat. Foods that don’t have a lot of calories packed into each bite — like fruits and vegetables — are low in energy density. They also tend to be low in fat and high in water or fiber content. Foods high in energy density pack a lot of calories into a small volume of food; these include fatty foods, such as many fast foods, and foods high in sugar, such as sodas and candies.

Eat more low-density foods

How full you feel is determined by the volume and weight of food — not by the number of calories you consume. If you choose foods with low energy density — few calories for their bulk — you can eat more volume but consume fewer calories because of two key factors:

Water. Most vegetables and fruits contain a lot of water, which provides volume and weight but few calories. For example, half of a large grapefruit is 90 percent water with just 50 calories.

Fiber. The high fiber content in foods such as vegetables, fruits and whole grains adds bulk to your diet, so you feel full sooner. Fiber also takes longer to digest, making you feel full longer. Adults need about 25 to 35 grams of fiber a day, but the average adult consumes much less. Increase your fiber gradually while you increase the fluids in your diet.

Breakfast

Use these visual comparisons to help guide your selections.

For about 300 calories, you could have…
High-density meal: A single large glazed doughnut
or
Low-density meal: A bowl of bran flakes with skim milk, blueberries and a slice of whole-wheat toast with peanut butter


Lunch

For about 275 calories, you could have…
High-density meal: A candy bar
or
Low-density meal: A warm bowl of soup, loaded with fiber-rich beans and vegetables

Dinner

For about 600 calories, you could have…
High-density meal: A bacon cheeseburger
or
Low-density meal: A sandwich with soup, fresh fruits and veggies, and a few crackers

Snack

High-density snack: 1 ounce of potato chips
or
Low-density snack: 3 1/2 cups of air-popped popcorn

As you can see, you can eat fewer calories yet feel more satisfied by choosing foods that are low in energy density — in other words, you can have more food. Try reducing the fat and increasing the amount of fiber-rich foods, such as fruits and vegetables, in your favorite dishes.

Beat your cold weather cravings: 8 effective techniques

The foods you crave are likely to be high in sugar, fats and carbohydrates — such as pizza, chocolate, cake and chips . Cravings can derail your efforts at weight control and may lead to binge eating, but you can learn how to manage them and stay on course with these tips.

  • Enjoy a small portion. Don’t give up these foods. In your overall healthy diet, include a small portion of the less healthy foods you crave. Better to enjoy a square of chocolate than to avoid it altogether.
  • Eat something healthy first. It’s often easier to eat less of the food you’re craving if you’re not ravenously hungry.
  • Keep the food you crave out of the house. Buy the item only when you plan to eat it, or order it at a restaurant.
  • Change your mental picture. When you experience a craving, replace the image of the food with a picture of yourself doing your favorite activity or some other pleasant image.
  • Distract yourself. Food cravings usually pass after 20 minutes. Try taking a walk or talking to a friend.
  • Chew gum. Chewing sugarless gum reduces hunger and cravings for sweet and salty snacks.
  • Get enough sleep and exercise. These habits help lower your levels of the hormone ghrelin, which stimulates appetite. Lack of sleep can lead to food cravings and overeating.
  • Substitute a healthier option. Satisfy your craving for something smooth and creamy with something low-fat or fat-free, such as yogurt, pureed fruit or buttermilk. Eat a piece of fruit as a healthy sweet snack.

Experiment to see which strategies work best for you so that you can control your cravings — not the other way around.