Healthy Diet or Something All Together Different
Are you eating sensibly? If you eat a balanced diet then you don't eat too much or too little of certain kinds of food, or miss out on essential vitamins and other essential food elements. This would be the first step in achieving health, however, if you look at the fact that the number one food being purchased at Pennsylvania State University is ice cream you can quickly see that a balanced diet is the furthest from the minds of our youth. If your grocery list contains sugar frosted cereals, chips, bologna, bacon, hotdogs, hamburgers, soda, ice cream, Twinkies, macaroni and cheese, Spaghettio's, Raman noodles, white bread and cigarettes, then you may be heading in the wrong direction. And you are not alone. Take this opportunity to enhance your diet a little at a time by changing some of your grocery choices and putting your health above delicious sugar and fat... and convenience.
Simplifying Food Questions Of The Health Conscious
This week we wanted to simplify some of the food decisions you make every day. For instance, have you ever wondered what was the healthiest piece of the chicken to eat? Is white meat healthier? We often tell our customers to eat more vegetables and fruits, but are some healthier than others? Not only do we hope to answer some of the questions that you may be pondering, but also to shorten the amount of time you spend at the grocery store debating over the many options. As the infamous band, KISS so appropriately stated, "Keep it simple, stupid." This we will try to do.
Let's start with the white meat verses dark meat dilemma. White meat is healthier because it contains less fat, 6.3 grams less fat, in 3 oz of cooked chicken, to be exact. Dark meat (from any type of bird) is dark because it is made up of several different types of fibers and tissues that contain high levels of fat (2.6 g. saturated, 9.3 g. overall, in 3 oz of cooked chicken) and sugar in order to make them efficient at aerobic respiration. You will find the dark meat relates to the muscles used most frequently by the bird. Also, when choosing what part of the chicken to eat, stay away from the skin, and more obviously, choose baked, broiled or grilled over fried chicken. Since, we are a country battling high fat intake, disabling heart conditions and obesity, cutting fat in our diet, including our meat should be a fact of life. On that note some healthy alternatives to beef, pork and even white meat chicken are Buffalo (also known as Bison) and Ostrich meat. Buffalo meat is also a great source of Omega 3 essential fatty acids (EFAs), another vital nutrient that we as a country are deficient in. Both Buffalo and Ostrich meat are very low in fat; yet contain high levels of protein, iron and even selenium. These lean meats have special cooking directions for maximum tenderness so make sure to follow a recipe.
Okay, what about fish? We need to eat more of it, but there is the scare of mercury, not to mention so many options to choose from. When possible buy wild over farm raised; the wild is said to contain less mercury. Also, choose a fish that is rich in omega 3 EFAs, which are cold-water fish like salmon, herring, sardines (yes, canned sardines are okay) and bluefish. Seafood that is found to have the lowest levels of mercury are tilapia, crawfish, haddock, freshwater trout, catfish, flatfish (flounder and sole), mackerel (Atlantic), scallops, crab, etc. The fish that are known to have the highest mercury levels (i.e. don't buy) mackerel - king (Atlantic & Gulf of Mexico), shark, swordfish and tilefish. FYI: The world's oldest person on record, who recently passed at the age of 115, "swore by a daily helping of herring for a healthy life." -MSNBC Try Omegacin, it is a good source of fish oils.
When it comes to your fruit servings, fruit juice is not a substitute. It usually has added sugar and it lacks the skin of the fruit and often the pulp. The skin and pulp are very important in providing complete nutrition. The skin contains carotenoids and flavonoids, as well as a complex of nutrients brought forth from the sun that cannot be duplicated. The pulp is a source of fiber, something again, that we as Americans do not get enough of. It is not that juice is bad; it is just that, as previously stated, it should not be a substitute for eating the daily requirement of fruits. Put simply - eat your fruit! Fruit choices that are rich in Vitamin C are oranges, grapefruit, berries and melons. Watermelons are also excellent sources of lycopene (more than tomatoes), carotenoids and Vitamin B. Also, Daily Essentials is a good source of essential vitamins and minerals.
In addition, eat your vegetables! ...Fresh, frozen or canned? Fresh, organic vegetables (and fruits) are your best option, frozen your second and canned your last resort. You can find frozen and canned organic as well. Mix it up, but green leafy vegetables like spinach, greens, kale, broccoli, etc. are the best source of nutrients, including Vitamin E and omega 3. Sweet potatoes are a great source of Vitamin E and A. Peppers are rich in Vitamin C. Another great source of green vegetables is Växa Greens.
Lastly, here are some other healthy choices for you to make. White bread verses wheat? Wheat! Wheat Germ is rich in Vitamin E. Any whole grain bread will be healthier than white bread. Olive oil or vegetable oil? Olive oil! Cold pressed extra virgin olive oil to be exact. Olive oil, peanut oil, walnut oil, or flaxseed oil are all good choices and rich in omega 3's. The term cold pressed means that the vegetable, seed or nut did not go through a process of boiling in order to extract the oil, which can make the oil harmful as well as deplete it of sought after nutrients. Finally, to snack or not to snack? Snack! Instead of worrying about trans fatty acids and salt content when choosing potato chips... choose seeds or nuts. Almonds, walnuts and sunflower seeds are excellent sources of Vitamin E, omega 3's, potassium, as well as other much-needed nutrients. Yes, they have fat, but it is the "good fat." Another healthy snack is Växa's chocolate or vanilla Nutritionizer.
It is obvious by the recent trend of fast food restaurants to offer healthier choices that we as a nation are beginning to pay attention and demand the option to eat healthy on the run. Although, when you get to the drive-through, it is not so easy to make the right choice. Preparation is key. Plan out your meals and snacks with moderation and nutrition in mind. That way the occasional bad choice won't lead to future health problems. Do your best and don't stress; keep it simple!
This Week's Shopping List
Meat: USDA, Grade A Skinless Chicken Breast, Buffalo or Ostrich Meat (Publix carries it and you should be able to find it at your local health food store) Ground Chicken or Turkey, Turkey Breast Medallions
Fish: Wild Salmon (Coho Salmon from Alaska is in season now), Flounder (also in season), Tilapia
Vegetables: (organic when possible) Fresh Sweet Potatoes, Peppers (red, yellow, green and orange) Fresh or Frozen Spinach (you can sauté it lightly or make a salad), Fresh Squash (whatever type you feel comfortable preparing), Fresh Broccoli
Fruit: (organic when possible) Bananas, Cantaloupe, Peaches, Oranges, Apples, Grapes, Cranberries
Grains: Wheat or Pumpernickel Bread, Oatmeal, Whole Wheat or Spinach Pasta, Brown Rice
Extra Virgin Olive Oil (Cold Pressed)
Nuts: (organic when possible – mix these so you can eat a handful everyday) Dry Roasted Almonds, Dry Roasted Walnuts, Dry Roasted Pistachios, Unsalted Sunflower Seeds
Dairy: Organic yogurtMilk (low fat depending on age and diet), Cottage Cheese (low fat depending on age and diet), Mozzarella Cheese
Dessert: (everything in moderation) Low Fat Natural Vanilla Ice Cream (you can mix with berries, peaches or bananas), Natural Frozen Fruit Bars (made with real fruit)
Simplifying Food Questions Of The Health Conscious
This week we wanted to simplify some of the food decisions you make every day. For instance, have you ever wondered what was the healthiest piece of the chicken to eat? Is white meat healthier? We often tell our customers to eat more vegetables and fruits, but are some healthier than others? Not only do we hope to answer some of the questions that you may be pondering, but also to shorten the amount of time you spend at the grocery store debating over the many options. As the infamous band, KISS so appropriately stated, "Keep it simple, stupid." This we will try to do.
Let's start with the white meat verses dark meat dilemma. White meat is healthier because it contains less fat, 6.3 grams less fat, in 3 oz of cooked chicken, to be exact. Dark meat (from any type of bird) is dark because it is made up of several different types of fibers and tissues that contain high levels of fat (2.6 g. saturated, 9.3 g. overall, in 3 oz of cooked chicken) and sugar in order to make them efficient at aerobic respiration. You will find the dark meat relates to the muscles used most frequently by the bird. Also, when choosing what part of the chicken to eat, stay away from the skin, and more obviously, choose baked, broiled or grilled over fried chicken. Since, we are a country battling high fat intake, disabling heart conditions and obesity, cutting fat in our diet, including our meat should be a fact of life. On that note some healthy alternatives to beef, pork and even white meat chicken are Buffalo (also known as Bison) and Ostrich meat. Buffalo meat is also a great source of Omega 3 essential fatty acids (EFAs), another vital nutrient that we as a country are deficient in. Both Buffalo and Ostrich meat are very low in fat; yet contain high levels of protein, iron and even selenium. These lean meats have special cooking directions for maximum tenderness so make sure to follow a recipe.
Okay, what about fish? We need to eat more of it, but there is the scare of mercury, not to mention so many options to choose from. When possible buy wild over farm raised; the wild is said to contain less mercury. Also, choose a fish that is rich in omega 3 EFAs, which are cold-water fish like salmon, herring, sardines (yes, canned sardines are okay) and bluefish. Seafood that is found to have the lowest levels of mercury are tilapia, crawfish, haddock, freshwater trout, catfish, flatfish (flounder and sole), mackerel (Atlantic), scallops, crab, etc. The fish that are known to have the highest mercury levels (i.e. don't buy) mackerel - king (Atlantic & Gulf of Mexico), shark, swordfish and tilefish. FYI: The world's oldest person on record, who recently passed at the age of 115, "swore by a daily helping of herring for a healthy life." -MSNBC Try Omegacin, it is a good source of fish oils.
When it comes to your fruit servings, fruit juice is not a substitute. It usually has added sugar and it lacks the skin of the fruit and often the pulp. The skin and pulp are very important in providing complete nutrition. The skin contains carotenoids and flavonoids, as well as a complex of nutrients brought forth from the sun that cannot be duplicated. The pulp is a source of fiber, something again, that we as Americans do not get enough of. It is not that juice is bad; it is just that, as previously stated, it should not be a substitute for eating the daily requirement of fruits. Put simply - eat your fruit! Fruit choices that are rich in Vitamin C are oranges, grapefruit, berries and melons. Watermelons are also excellent sources of lycopene (more than tomatoes), carotenoids and Vitamin B. Also, Daily Essentials is a good source of essential vitamins and minerals.
In addition, eat your vegetables! ...Fresh, frozen or canned? Fresh, organic vegetables (and fruits) are your best option, frozen your second and canned your last resort. You can find frozen and canned organic as well. Mix it up, but green leafy vegetables like spinach, greens, kale, broccoli, etc. are the best source of nutrients, including Vitamin E and omega 3. Sweet potatoes are a great source of Vitamin E and A. Peppers are rich in Vitamin C. Another great source of green vegetables is Växa Greens.
Lastly, here are some other healthy choices for you to make. White bread verses wheat? Wheat! Wheat Germ is rich in Vitamin E. Any whole grain bread will be healthier than white bread. Olive oil or vegetable oil? Olive oil! Cold pressed extra virgin olive oil to be exact. Olive oil, peanut oil, walnut oil, or flaxseed oil are all good choices and rich in omega 3's. The term cold pressed means that the vegetable, seed or nut did not go through a process of boiling in order to extract the oil, which can make the oil harmful as well as deplete it of sought after nutrients. Finally, to snack or not to snack? Snack! Instead of worrying about trans fatty acids and salt content when choosing potato chips... choose seeds or nuts. Almonds, walnuts and sunflower seeds are excellent sources of Vitamin E, omega 3's, potassium, as well as other much-needed nutrients. Yes, they have fat, but it is the "good fat." Another healthy snack is Växa's chocolate or vanilla Nutritionizer.
It is obvious by the recent trend of fast food restaurants to offer healthier choices that we as a nation are beginning to pay attention and demand the option to eat healthy on the run. Although, when you get to the drive-through, it is not so easy to make the right choice. Preparation is key. Plan out your meals and snacks with moderation and nutrition in mind. That way the occasional bad choice won't lead to future health problems. Do your best and don't stress; keep it simple!
This Week's Shopping List
Meat: USDA, Grade A Skinless Chicken Breast, Buffalo or Ostrich Meat (Publix carries it and you should be able to find it at your local health food store) Ground Chicken or Turkey, Turkey Breast Medallions
Fish: Wild Salmon (Coho Salmon from Alaska is in season now), Flounder (also in season), Tilapia
Vegetables: (organic when possible) Fresh Sweet Potatoes, Peppers (red, yellow, green and orange) Fresh or Frozen Spinach (you can sauté it lightly or make a salad), Fresh Squash (whatever type you feel comfortable preparing), Fresh Broccoli
Fruit: (organic when possible) Bananas, Cantaloupe, Peaches, Oranges, Apples, Grapes, Cranberries
Grains: Wheat or Pumpernickel Bread, Oatmeal, Whole Wheat or Spinach Pasta, Brown Rice
Extra Virgin Olive Oil (Cold Pressed)
Nuts: (organic when possible – mix these so you can eat a handful everyday) Dry Roasted Almonds, Dry Roasted Walnuts, Dry Roasted Pistachios, Unsalted Sunflower Seeds
Dairy: Organic yogurtMilk (low fat depending on age and diet), Cottage Cheese (low fat depending on age and diet), Mozzarella Cheese
Dessert: (everything in moderation) Low Fat Natural Vanilla Ice Cream (you can mix with berries, peaches or bananas), Natural Frozen Fruit Bars (made with real fruit)
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