Fruit Profile: Strawberries

Strawberries are a delicious, nutritious, and versatile fat-free food. One serving of strawberries contains more Vitamin C than a medium-sized orange.

Choose berries that are firm, plump, free of mold, and which have a shiny, deep red color and attached green caps. Frozen strawberries retain the same nutritional content as fresh ones and are great to put into yogurt smoothies.

 

Strawberries are an excellent source of vitamin C, potassium, and manganese!  They are also a good source of fiber and full of beneficial antioxidants.

The best way to keep strawberries fresh is in the refrigerator in layers separated by paper towels inside a plastic container or sealed bag. This works great for short term storage- up to 3 days.

For anything longer than that, the strawberries will need to be frozen in a sealed plastic bag. Freezing fresh strawberries can keep them delicious for months.

Recipe Ideas:

•Puree 4 cups of strawberries in a blender then mix with 1 cup water, 1 – 6oz can of  Lemonade Concentrate, and 2 cups of Seltzer.  Stir and serve over ice.

•Spread bread with Whipped Cream Cheese or Ricotta. Slice ripe strawberries over the cheese.

•Try dipping fresh strawberries in vanilla yogurt or vanilla/chocolate pudding.

•Place fresh sliced strawberries on a peanut butter sandwich instead of jam.

Question of the Week: Is it possible to eat unhealthy at a salad bar?

The following question was submitted for discussion on this week's blog post: "We have a large salad bar at the work cafeteria that I would like to take advantage of for lunch (especially during the summer).  I'm trying to lose weight and control blood sugar.  Could you give me some tips on what to choose and what to steer clear on at the salad bar?"

Salad bars can offer limitless combinations of healthy combinations, however there are always a few items available that can sabotage your good intentions.  Here are some tips in making the best choices when choosing from the salad bar.

1.  Choose a small plate.  Remember you can go back for seconds and you'll be less likely to heap food on your plate.  Wait between 10-15 minutes before going back for seconds as it takes time for the brain to signal to your stomach that you are full.  Chew your food slowly - savor each bite.  Again, you'll be less likely to overeat (and your entree hasn't even arrived yet).

2.  Steer clear of  mayo-laden salads and salads drowning in dressing (i.e. potato salad, macaroni salad, carrot-raisin, cole slaw).   Mayo adds extra fat and calories better left for your meal.  Salads already dressed don't allow you to control how much.  There are better choices on the salad bar.

3.  Avoid pasta salads.  These salads may taste good but they won't keep you full for long.  Choose vegetable based salads where you can control the dressing and toppings.  Choose beans, chickpeas, or legumes for protein and complex carbohydrate which will keep you satisfied.  If available, take a spoonful of hummus for a protein boost.

4.  Watch portion sizes when choosing items such as olives, corn, and sunflower seeds.  Although healthy - they can add alot of extra calories quickly when piled on.

5.  Choose items such as lettuce (the darker green, the better), spinach or other leafy greens, tomato, green/red peppers, carrots, cucumber, mushrooms, onions, cauliflower, broccoli, squash,... just to name a few.   These nutrient-dense items are full of vitamins, minerals, and fiber.

6.  "Dress for Success".  If you want to use salad dressing, choose a oil/vinegar based dressing.  Dip, don't pour.  Put it in a dish on the side and dip the tines of your fork in it.  This way you can get the taste of the dressing without alot of extra calories and fat.

7. Steer clear of bacon bits and croutons.  These items are usually full of fat and calories.  Remember, croutons are just small pieces of bread that have been drizzled with oil or butter prior to toasting.  Bacon bits are just that.... bacon.  Avoid dried fruit which is high in sugar.   Instead choose fresh fruit such as mandarin orange pieces or pineapple chunks that will add texture and nutrients.  *Note:  the juices from the fruit add flavor as would a dressing!

8.  Skip the gelatin salads that are full of cream cheese or whipped cream.  Just because an item is on a salad bar doesn't mean it can't be dessert.  These items contain unnecessary saturated fats and cholesterol.  Better choices are fresh melon (honeydew, cantaloupe, pineapple, etc.   as long as they are sitting in their own juices and not heavy syrup).

9.  If you choose cottage cheese from the salad bar, ask if it is fat free, 1%, or 2%.   Avoid if not fat free or 1% and serve yourself no more than 1/2 cup to keep calories and fat to a minimum.  If you prefer and it is available, choose a hard-boiled egg.

10.  Skip the cheddar cheese cubes and shredded cheeses. Best to avoid the excess sodium and you don't know if it is low fat.  Save your calories and fat allowance for your meal.

When at salad bar, take a moment to look over the selection before you start preparing your plate so you can have healthy choices in mind beforehand. When  putting together your salad, pile up a large amount of leafy greens right away. Try to take up more than 1/2 your plate with greens, so you'll have less room for high-cal items.

WhoNu Cookies: Spreading the Wrong Message?

While I was home today I saw a commercial on television for a product called "WhoNu Cookies".  I normally don't pay much attention to ads however this particular one caught my ear. 

WhoNu is marketing what they deem "nutrition-rich cookies".  You can see for yourself here, WhoNu Cookies Link. 

First let me state that I am all for producing  "nutritious" foods or creating a more nutritious form of a food naturally, when possible.  My issue with this product is that they are marketing  the message that you can replace healthy foods in your diet and get your nutrition from cookies.

In a country where over 1/3 of the population is overweight or obese, is this the proper message to send?  Are these habits that we should be teaching our children?  Are these eating habits we want to get into?  My next question is can you stop at just 3?

Here is a sampling of the marketing below:

Their tag line is "Nutrition Rich Cookies".  That sounds like an oxymoron. Yes, this product in comparison to other cookies may be a better option nutrition-wise, however it is not a replacement for fruit or another healthier food choice.
 
Just a few of the label claims are as follows:

• As much fiber as a bowl of oatmeal
• Oatmeal has other nutritious qualities that you would miss out on by making this swap.  Of course eating 3 cookies for breakfast sounds tempting (especially to children), but is it a good habit to get into?  Would you truly feel full from the cookies and would it hold you until lunch?
• As much Vitamin C as a cup of blueberries.  
• What about the phytochemicals and antioxidants that you would miss out on?  A cup of blueberries only has 84 kcals vs. 170 kcals in the 3 cookies that they consider a serving.
• As much iron as a cup of spinach.
•   One cup of a spinach contains more folate and Vitamin A than a serving of WhoNu cookies.  A cup of spinach only has 4 kcals vs 170 kcals in a serving of (3) cookies.

Bottom line, if you want to indulge or have a sweet tooth - I'm all for this product over a different processed cookie and if you can practice portion control.  However, I hope products and messages such as these will not encourage people from skipping out on fruits, vegetables, and other healthier foods to get essential vitamins, minerals, and phytochemicals.

Food for Thought: When is the last time you really tasted your food?

When is the last time you actually tasted your food?  Sounds like a funny question - but it is a reality in many people's lifestyles. 

What do I mean by this statement?  Let me explain:

How many people take the salt shaker and sprinkle it on your food before they even taste it?   Sounds terrible, but it is a harsh reality in this country. 

The reality is that Americans eat out so much and buy a large amount ready-made, frozen, and processed foods that are manufactured using so much sodium, that our tastebuds are used to high amounts of sodium.  Therefore, the times that we make foods at home, or when we taste our food, we are so sensitive to the level of salt in our food and used to the flavor, that we add more.  For others, it just becomes a habit!

How many people eat their food laden in calorie rich sauces (butter, cheese, et al.) that coats their food so much so that the flavor of the center of the dish is completely masked?  Sure these sauces taste good but beyond their negative health benefits you miss out on the natural flavors of the entree! 

How many people add sweeteners (whether it is sugar or an artificial variety) and/or creams to their beverages before even tasting them?  Again, our taste buds become accustomed to a level of sweetness and psychologically we believe we need these condiments and in some cases just start adding before even trying them.

We can train our taste buds to enjoy foods that have less salt, less sugar.  It may take time and several tries, but remember that studies show with small children it takes between 10-15 exposures to a food for them to develop a liking to them.  As adults, we can do the same thing!  I'm sure you can think of at least one food that you remember trying and disliking as a child but enjoy now...

Let's retrain our tastebuds:

• Try your food/beverage before adding any salt, sweeteners, dressings, or any sauce/gravy.  Give yourself exposure to the actual taste of the food.  You may find that you enjoy it without and can skip those added calories, chemicals, or sodium.
• Try reducing the amount you use by half.  Instead of 4 sugars, try 2 (to start).  Instead of 6 shakes of the salt shaker, start with 3.  After doing this several times you will find that you don't miss it.  You are retraining your taste buds!
• Order your food plain with any sauces, gravies, dressings, and other condiments on the side.  You should be in control!
• Don't pour!  If you must, dip the the tines of your fork in the sauce (if you must) - this way you can wean yourself slowly from your old habits.
• Try new flavors.  Fresh lemon or lime, pepper, garlic, onion, fresh or dried herbs can add lots of flavor if you feel you need to add something.

Changing habits (and our taste buds) doesn't happen overnight.  Give it a try and be patient.  The long term benefits are worth it.

Question of the Week: The Low Down on Gluten Free Food

The following question was submitted for discussion on this week's blog post, "Are gluten-free products healthier than "standard" products and effective in weight loss?"

Gluten is a protein found in many grains such as wheat, rye, and barley that even in small amounts, can cause an autoimmune response in the gastrointestinal tract for those with these conditions.  According to a Packaged Facts study, 46% of the people who purchased gluten-free products did so because they thought they were healthier.  The percent of people from the same study who bought gluten-free foods thinking that they would manage their weight by doing so is a surprising 30%.  These alarming statistics are the reason why I chose to answer this question for discussion.

 

If you are one of the estimated 1% of the population diagnosed with celiac disease or have a gluten intolerance - I would answer, that you should choose these products from time to time so you are able to enjoy many more foods without the digestive distress and long-term health problems but following a "natural gluten-free diet" is probably more nutritionally sound.   A "natural gluten-free diet" means eating few fast and processed foods (more fruits & veggies).

They are not necessarily healthier (which I will explain shortly) and they are not "weight control" products.  However if you  do not have those aforementioned medical conditions you should opt for them and may have to supplement some of nutrients that you may be missing out on by using these products.

Gluten free products tend to be higher in calories, sugar, and fat, therefore using these products are not effective in weight loss.   Manufacturers aiming for a delicious wheat-free cereal or bread often rely on fat to replace gluten.  Additionally, gluten free foods are not usually fortified with B vitamins and iron so people using them need to be mindful of getting these "missing nutrients" from other sources or supplementation.  

If you suspect you may have a gluten intolerance or celiac disease, please see your doctor for a blood test (or internal biopsy).  Keep in mind, for an accurate test, do not avoid gluten free foods prior to the test.

Bottom line, you may read about celebrities adapting a gluten free diet, but unless you have either celiac or gluten intolerance -- this "diet" is merely a fad that you should pass on.