Tea, consumed hot or cold, has a plethora of health benefits, but in my experience I keep finding people who are not familiar with them, let alone that the world of tea expands infinitely farther than the powder found inside store-bought tea bags. Remember, tea bags are filled with tea processed beyond recognition, and the bag also takes out many of the health benefits. To make it simple, I have listed a few of the different categories of tea, as well as some of their health benefits.

Black Tea. Perhaps the most popular tea in the West, black tea is loaded with health benefits, although it is by far the least healthy of other teas. Since the fermentation process of black tea differs greatly from other teas, many of the healthful EGCgs, or antioxidants, are converted into other compounds. Not to be written off, black tea may reduce the risk for strokes, as well as reduce production of “bad” cholesterol. Research is proving that drinking black tea can actually reverse abnormally functioning blood vessels.

Green Tea. The darling of the health world, green tea is notorious for its health benefits – for good reason. Research has suggested that green tea has the potential to fight cancer and heart disease, as well as lower cholesterol, burn fat, prevent diabetes and stroke, and dementia. The EGCg levels found in green tea make it one of the best sources for antioxidants, which are important in fighting diseases and are also known to have anti-aging effects.

Oolong Tea. Oolong tea, unfortunately, is lesser known to Americans; however, oolong also has many positive health effects, as well as a gentle, smooth taste. Oolong tea is known for its ability to assist in diets and weight loss. If oolong is consumed regularly, it not only provides enriching antioxidants, but it also deceases appetite. If used properly with exercise and healthy eating, oolong tea can be an integral part in any weight loss routine. On top of this, it is very helpful for relaxation, stress relief, and digestion.

White tea. White tea is often either overlooked by Americans, or is often falsely advertised in bottled drinks filled with sweeteners and chemicals. White tea in its most pure form is the least processed of all teas, leading it to be the absolute healthiest tea. While green tea and the others are healthy in their own right, white tea combines all of those health benefits, and then some. It is packed full of antioxidants, may have a noteworthy cancer-fighting power, and can also do anything from lowering blood pressure, to cholesterol, improving and protecting the cardiovascular system, building strong bones, and has even been known to boost the immune system as a whole.

Like the five foods I previously wrote about, these items will not only make you feel more energetic and well, but they will also supplement your daily diet with much needed vitamins and minerals. Also keep in mind, these items can be found at most local grocery stores.

Salmon

Wild caught salmon contains a much higher level of Omega-3s than farm-raised, and it contains a plethora of health benefits. Wild salmon even gets its beautiful red/pink color from a powerful and important antioxidant known as astaxathin. Because it is full of protein, omega-3s, and an abnormally high number of antioxidants, salmon earns a place on the list of healthiest foods. It really is no wonder the people of Alaska and the Pacific Northwest have been surviving off of it for centuries.

Tea

Tea is the second most widely consumed beverage in the world after water. Black, oolong, white, green, and yerba matte are all exploding with health benefits, including antioxidants and anti-inflammatories. Most teas are even known to prevent nearly all forms of cancer, as well as boost your metabolism and immune system. Drinking tea is the perfect way to supplement a meal for full nutrition. Also, a cup before a meal should cause you to consume less calories.

Onions and Garlic

Garlic and onions have been used for generations for medicinal and nutritional purposes. Scientific studies have shown that it can do so much more than ward off vampires. Garlic has antimicrobial effects and lowers the risk of heart disease. Onions have also been shown to battle against certain types of cancer.

Apples

Apples are full of nutritional benefits such as fiber, important minerals, and phytochemicals known to fight inflammation and cancer. The old saying “an apple a day keeps the doctor away,” has never rang more true with all of the recent scientific research proving the positive health effects of this fruit. And remember, when slicing an apple, leave the skin on as it is filled with the most concentrated levels of fiber and vitamins. So stock up on this easy-to-eat, easy-to-transport food.

Eggs

Although not vegan-friendly, the egg has been known as one of the greatest foods found on Earth. The yolk is the most important and healthy portion of the egg, and should be consumed right along with the rest of the egg. The fat in the eggs provided nourishment to our ancestors who lived thousands of years ago, and it still provides the greatest nutritional benefits today. Try them hardboiled or chopped in a salad!

So how do you eat healthy, get your vitamins and minerals, and remain on budget? Well, I have compiled a list of foods that can be found at either your local supermarket, your local health food store, or, God forbid, even Walmart, that are nutritious, taste good, and are enticingly cheap.

Oats/Oatmeal. Although cast off by many as the breakfast of boring people, oatmeal is very versatile, and above all else, cheap. In my house, my roommates and I go through a container of oats every couple of weeks. Not only can oatmeal boost your immune system, stabilize blood sugar, lower your risk of diabetes, and prevent cancer, it can actually lower your cholesterol. Although oatmeal is bland by itself, try adding a dash of vanilla, the fruit of your choice, and brown sugar to make it a little more flavorful. Oatmeal can be found for under $4 for a large container.

Pasta and Sauce. This is my go-to meal during the busiest of days of the semester. Pasta is easily cooked, and a sauce is also easily prepared, especially if you find a good deal on a pre-made jar. Simply boil the noodles, drain, and then add the sauce of your choice. It is a full meal in about 15 minutes. I am always on the hunt for good deals on pasta and sauce. For example, my local Target had a box of pasta for only about $2, and a name-brand sauce was on sale for $2 as well. When choosing a pasta, for the highest amount of nutrition, choose whole wheat and unbleached. For the sauce, avoid the alfredo, and choose one that contains tomatoes. Pasta is full of fiber and can prevent Alzheimer’s. Tomato sauce is full of lycopene which has been known to prevent cancer, as well as repair damaged cells in the body.

Chicken Breasts. A boneless, skinless chicken breast is not only absolutely affordable, it is surprisingly healthy. Chicken breasts are known for being at the top of the list of lean proteins for fat loss, and may even reduce your risk for many types of cancer due to the 60% of niacin that is found in it. Some easy serving suggestions include cooking it with bell peppers and onions, making fajitas, adding it to rice or pasta, or even just using seasoning and baking it. Cook two in the oven, and use one breast later (cold) in a salad!

What is your go-to healthy, yet inexpensive meal?

Speaking on behalf of my own experience, incorporating these food products into your daily diet will not only make you feel more energetic, but they will provide you with all of your daily vitamins and minerals, and more. Here is a list of five of these “super foods.”  They can be found at almost every local grocery store.

Mushrooms

These are commonly garnishes or minor ingredients in meals, but they definitely have the potential to stand in as a main course. Mushrooms are filling and flavorful, and they can act as a perfect stand in for beef. Mushrooms, if replacing beef, can slash 400 calories off of your meal, and they also have been known to protect against some forms of cancer.

Nut Butters

Skip your normal peanut butter you buy at a big-box supermarket, and replace it with all-natural peanut or almond butter. Specifically, almond butter abounds with monounsaturated fats and proteins. Containing no sugar, all-natural nut butters are perfect on whole-wheat toast with organic jelly, for a healthy, balanced breakfast. I recommend Maranatha brand almond butter.

Oats

Oats are quite possibly the oldest known super food. Generations of Americans have sworn by oats as the secret to a long and healthy life. Oats help regulate cholesterol, fight against heart disease, and are full of soluble fiber that has a filling effect, curbing your appetite until lunch. Homemade oatmeal, sprinkled with some organic brown sugar is the most quintessential nutritious breakfast.

Chicken Breasts

As a college student, I can honestly say that this is my favorite dish on the list of healthy foods. I eat at least 3-4 chicken breasts per week, and for good reason. They are one of the simplest and most versatile dinner dishes available. Any sort of seasoning makes the chicken taste delicious. Nutritionally speaking, the meat is also very healthy. Half a breast has only 2.5 grams of fat and 22 grams of protein. My favorite way to cook chicken breasts is to coat them in Tony Chachere’s Original Creole Seasoning, then squeeze fresh juice from limes picked from the tree in front of my house.

Avocados

The hottest super food right now is the delicious and unbelievably healthy avocado. Every restaurant, from local cafes to the Subway chain, are adding avocado to their menu to keep up with demand. Avocados add a gentle flavor to any sandwich, and healthy guacamole can be prepared at home using only avocado, onion, a spice packet, sour cream, and limejuice. Avocados provide 20% of your daily fiber requirement, and they also have a large number of monounsaturated fats. Avocados are the perfect food for a snack, dinner, or party dish.

“Adults should NOT be drinking milk …”

This statement elicited a direct response from another reader, “Adult[s] do need calcium. Haven’t you read the article how important milk is?”

This is an alarming reply, as it implies that recommending less consumption of milk is the same as recommending a decreased intake of calcium. Calcium is necessary for many functions in our body, especially for keeping our bones strong and preventing osteoporosis, but is milk really our best source?

On one hand, we have the pro-milk side, who believes that increased calcium intake, in the form of milk, is the best way to prevent osteoporosis. Gotmilk.com makes the claim that 75% of the calcium in calcium-fortified beverages, such as soy drinks and orange juice, gets left at the bottom of the container. From their standpoint, milk is the only sure-fire source of calcium.

So who disagrees? Researchers from the Harvard School of Public Health do. The results from a large (70,000+ women) and long-term (18 years) health study showed no correlation between milk consumption and fracture risk. Rather, it has become apparent that consistent exercise (especially weight-bearing and resistance-training exercises) is an influential factor in preventing osteoporosis. Let it be made clear again that milk in this context is not synonymous with calcium.

The problem with milk, according to these researchers, is that it also contains vitamin A, which depletes calcium sources and adversely affects bone health. There is also research to prove that a diet high in calcium leads to increased risk of ovarian cancer for women and prostate cancer for men.

Also, some people are lactose intolerant, so they experience painful symptoms after its consumption. While most mammals become lactose intolerant during development, humans have developed some lactose persistence (which means we can continue to digest lactose during adulthood). In fact, a whopping three-quarters of adults worldwide actually have some degree of lactose intolerance, and may benefit from avoiding lactose in their diets.

The bottom line is that the jury is still out on the milk debate; however, more and more research is starting to indicate that milk isn’t quite the “superdrink” it has always been touted to be. While calcium is conveniently found in dairy products, we can also find it in vegetables, dried beans, and legumes, which might be, on the whole, healthier choices.

5 Things You Should Know Before Buying Supplements

Buying dietary supplements has become increasingly popular over the last few years. People are looking to self-medicate with alternatives to prescription medications, trying to avoid a trip to the doctor by tackling symptoms with dietary supplements. There are hundreds of different types of supplements available at your local pharmacy. Many of them make claims about leading to fantastic improvements in your health. Are these labels telling the truth?

Here are a few words of caution for consumers:

1. “Federal law does not require dietary supplements to be proven safe to FDA’s satisfaction before they are marketed.” Scary, right? This is straight from the FDA’s Web site.
2. Along the same lines, there is no law that requires the manufacturer or seller to prove to the “FDA’s satisfaction” that the claims made on their labels are accurate or truthful before they hit the market. After a product has been formally introduced to the market, only then can the FDA step in and begin to take action if necessary and only “as resources permit.”
3. It is not legal for companies to market a dietary supplement product as a treatment or cure for a specific disease, or to alleviate the symptoms of a disease. If you see this is the case, you should not trust the product, especially if it claims to be a cure-all.
4. Realize that the term “natural” in relation to a product does not ensure that the product is safe or in any way better than the synthetic form of the supplement.
5. A potion for perfect health that was discovered overnight is impossible. Be wary about “super vitamins.” Remember that many claims made by the companies selling the supplements are based off small, singular studies. Solid health advice can only be a result of research that has been done over time.

The food-health industry functions much like the fashion industry; this should be a somewhat troubling thought to consider. What might be touted as a cure-all today will probably seem ridiculous 10 years from now. This is not to say that no supplements should be used or trusted. Daily multivitamins have had a clean record for many years now, and doctors often recommend crystalline B12 supplements for those over 50 (who have trouble absorbing B12 in its natural form). The bottom line: consult a health care professional before adding a supplement to your diet.

If we’re cooking for others who we know don’t like vegetables, how can we incorporate the vegetables into the meal, so they are eaten without hesitation, without a grimace? The question is how can we hide the vegetables? Here are a few ideas:

• Puree the vegetables into a marinara or meat sauce for pasta or tomato sauce for a pizza. For some reason, the same people who refuse to eat a tomato are perfectly okay with the tomato sauce on a pizza. Trying to serve yellow squash to someone who is adverse to vegetables can be difficult if the squash looks like squash. (Sounds silly, but it’s true). However, when blended in with a tomato sauce, squash, cauliflower, spinach, onions, zucchini, and many other vegetables can add loads of nutrients to a meal, and no one but the chef needs to know. A puree can be made ahead, then stored in the freezer until it’s time to slip it into another recipe.
• Make an omelet. Surrounded in a fluffy batter of egg, finely chopped bell peppers will not stand out, and would not be worth picking out of an omelet. Pick the camouflaged yellow bell peppers, and then you’re really in business.
• Add a puree to hamburger patties or meat balls. It will add flavor and nutrition; what could be better?

It may sound absurd to hide vegetables in order for others to have a complete meal, but if the trick gets the job done once in a while without complaint, if might be worth it.

How can you protect yourself from the types of parasites, bacteria, and viruses that cause food poisoning? The following suggestions will help.

1. Store food properly
This means that cold items should be kept cold and hot items should be kept hot. For example, when you purchase items from the grocery store, put them away as soon as possible. Avoid leaving cold and frozen items in the car while you run other errands. Also, when you offer hot foods to guests at party, make sure that they are kept at the proper temperature if they are going to sit out for some time. Crock pots work well, but beware of warming trays with heat sources that may burn out.

2. Prepare food properly
When preparing a meal, make sure to wash all fruits and vegetables. Also, be sure to thaw foods properly. You should thaw meats in the refrigerator or in the microwave; never set meat out to thaw on the counter. In addition, you will want to keep raw meat separate from other foods. It is also important to follow instructions to make sure foods, especially meats, are cooked to the proper internal temperature. This is crucial for killing any parasites or germs. Finally, after you have finished your meal, refrigerate all leftovers as soon as possible.

FoodSafety.gov has four easy words to help you to remember proper food preparation. They are:

• CLEAN: Wash hands and surfaces often
• SEPARATE: Don’t cross-contaminate!
• COOK: Cook to proper temperature
• CHILL: Refrigerate promptly

3. When in doubt, throw it out!
Having worked in local health departments for 10 years, I know many health slogans. This particular slogan is very helpful in helping to avoid food-borne illness. If you are trying to decide whether to eat something that has been stored in the refrigerator, but you don’t know exactly how long it has been in there, throw it out. There’s no reason to risk getting sick. Most leftovers can be stored safely for four days, and although older foods don’t smell – don’t eat them. In addition, foods can be kept in the freezer for up to a year, yet make sure to discard any parts that have freezer burn.

4. Don’t buy questionable food
By this I mean do not purchase cans that are bulging or that have compromised seams. Also stay away from open packages where the contents have been exposed to air.

5. Visit FoodSafety.gov
This website is chock full of valuable information, from food recalls to food storage and handling tips. It also goes into more details about particular types of food-borne illness from parasites to Salmonella.

Proteins should account for 10-18% of total calories in one’s diet. One with a sedentary lifestyle needs about .8 grams per kilogram of body weight. Those working on strength need a bit more (1.2-1.6 g/kg), while endurance athletes need the most (1.2-1.78 g/kg). Thus, a 175-lb. sedentary male needs about 250 calories from protein, while a long distance runner weighing 160 lbs. would need about 500 calories from protein. However, these amounts do not linearly increase based on increased duration of a run, or an increased number of repetitions while weight training. Why?

The answer to this is related to another common misconception: Protein is necessary for muscular energy.

I see many people trying to load up on proteins before workouts, hoping it will increase their performance. Your body has a preferred fuel source depending on exercise activity intensity. For extremely high intensity activities (anything taking just a few seconds to a few minutes, such as a sprint) or high intensity activities (a bike ride, swim, or run less than 20 minutes), your body turns to its glycogen stores, which come from carbohydrates. One hour of high intensity exercise can deplete over 50% of the glycogen stored in your liver. After 2 ½ hours without replenishment, the stores in your muscles and liver will be empty, resulting in decreased performance. Glycogen is much more efficient than fat, but your body will use fat if the exercise intensity is only moderate (i.e. hiking). Only when your body has no fat or glycogen will it turn to protein for fuel, by breaking down muscles, which you can imagine, is less than ideal.

So what does protein do? Proteins are essential for tissue repair (which typically results in increased muscle size after strength training) and antibody synthesis; it also has a role in cell structure and function.

One of the important things to learn from this is that eating a food high in protein (such as a protein bar) before a workout doesn’t do your body much good during the workout. Your body won’t be needing protein until after the workout, when is begins to repair the micro-tears that have been created. The ideal food before a workout is high in carbohydrates, moderate in fiber and salt, and low in fat and protein.

Quinoa is a complete protein. This means it contains all 9 essential amino acids, making it a superb options for vegetarians or vegans who are worried about omitting a few essential proteins from their diet (which is probably an unnecessary concern, but it doesn’t hurt to be on the safe side).

In particular, it is abundant in the amino acid lysine, one of the amino acids our body cannot produce. It plays a major role in calcium absorption, building muscle protein, and aiding in the recovery from surgery of injury from sports. It helps repair the micro-tears in muscle fiber that is a result of strenuous exercise. It is also a factor in the body’s production of hormones, enzymes, and antibodies.

Additionally, quinoa is a great source of manganese, copper, iron, and magnesium. Copper and manganese help protect antioxidants in the body. Magnesium has several important functions:

• Aiding in the contraction and relaxation of muscles
• Allowing function of certain enzymes in the body
• Helping in the production and transport of energy
• Aiding in the production of protein

It’s easy to see that a diet with sufficient magnesium is important, especially for those who exercise on a regular basis.

Some refer to quinoa as the “super grain for runners.” This is because, in addition to all of the properties listed above, it contains what is said to be the perfect balance of carbohydrates and proteins for recovery. (Surprisingly, chocolate milk is also said to have this perfect balance.) Its ratio of carbohydrates to protein is roughly 4 to 1; it is a great source of both.

To cook quinoa, treat it like rice. It can be used as a part of a main dish (e.g. a substitute for rice in a stir-fry) or a side dish (e.g. added to a salad), or even as a dessert (it can pack a powerful punch in a smoothie). Have it for breakfast (similar to oatmeal), lunch, or dinner; it is extremely versatile.

Let’s take a quick look at exactly what eating disorders are. The National Institute of Mental Health sums it up: “An eating disorder is marked by extremes. It is present when a person experiences severe disturbances in eating behavior, such as extreme reduction of food intake or extreme overeating, or feelings of extreme distress or concern about body weight or shape.”

The main types are anorexia (extreme desire to stay thin) and bulimia (binge eating followed by attempts to make up for it, like induced vomiting). The rest are known as EDNOS — eating disorders not otherwise specified. These include binge eating disorder, in which the patient doesn’t try to make up for binges, but feels excessively bad about them. Eating disorders can be treated with psychotherapy, sometimes together with medication. They often first show up during adolescence or early adulthood. They may co-exist with other mental health problems, and the patient’s abnormal eating can lead to severe physical problems.

Binge eating disorder is about as common in males as females, says NIMH. One in four children with anorexia is a boy. Sadly, though they show the same symptoms as girls, they’re less likely to have their “stereotypically female” illness recognized and treated.

Maybe one reason for this is that males don’t necessarily want to lose weight — they may want to gain weight, develop more muscle, or do anything that will make them larger, to the point of using steroids. They may have muscle dysmorphia, an obsession with being muscular, commonly known as bigorexia. That nickname says it all — even in our sedentary, information-based  society, body size is  important to a male’s self-image.

Why? Well, we’ve known for a long time how impossibly perfect media images of women affect girls’ body images. Now, maybe, the same thing is happening to boys. A 1998 study measured male action figures from a period of 30 years and concluded: “We found that the figures have grown much more muscular over time, with many contemporary figures exceeding the muscularity of even the largest human bodybuilders.”

Also troubling is NIMH’s recent finding that most teens with eating disorders don’t get treatment for their particular condition.

It can be hard to recognize an eating disorder in a man or boy, and it can be hard for them to admit to problems of this kind. But it’s something parents, teachers, and society have to be ready to deal with.

It’s tempting to let price dictate what brand you buy. However, this probably won’t get you the healthiest options; there are more important labels than the price sticker.

Nutrition facts – You know the drill: avoid foods that contain saturated fats and especially those with trans fats. Also avoid high sodium content. As far as the rest is concerned, simply try to look for a balanced diet.

Ingredients – Avoid high fructose corn syrup, hydrogenated or partially hydrogenated oils, olestra, artificial colors, and artificial sweeteners (aspartame, saccharin, sucralose, sorbitol, acesulfame-K etc.). On a product label, the ingredients must be listed in order with the ingredients used in the greatest amount first, followed in descending order by those in smaller amounts. If a product claims to contain “real apples,” check to see where those “apples” come up on the list. We would hope that they are first.

Expiration date – Food additives play a critical role in the American diet. They help the food industry provide flavorful, (reasonably) nutritious, appealing, safe, and affordable foods all year round. Admittedly, if grocery stores only sold perishable foods, we would be in big trouble, but if you can help it, try to buy fewer of the items with expiration dates that would allow you to consume the item a year after it was purchased. Perishable food is likely to be more natural. The downside is that buying more perishable food will call for more attention when shopping and restocking a pantry; you might find yourself having to throw away a few more items than you’re used to. However, as long as proper storage methods are used and foods are used before their expiration dates, consumers can trust what they eat. Check food expiration dates not only to make sure that they have not expired, but also to make sure that they do expire (in a reasonable amount of time).

Question:

Simple answer: It is usually better to eat vegetables raw. It depends on the vegetable and the nutrients you’re trying to get out of them.

More elaborate answer: There are some vegetables that, when cooked, “lock” in their nutrients, so your body isn’t able to digest them, even you are taking it all in. For instance, broccoli is well known for containing sulforaphane, a compound which is thought to have anticancer properties, because it stimulates a body’s detoxifying enzymes. Cooking broccoli causes the sulforaphane to take on a form of which the body simply can’t make any use of. (If you absolutely prefer cooked broccoli over raw broccoli, it has been said that leaving broccoli a bit more on the “crunchy” side when it is being steamed or boiled may allow some of the sulforaphane to remain in an accessible form.)

However, many red or rosy fruits and vegetables (such as tomatoes, watermelons, carrots, red bell peppers, and papayas) contain lycopene, which also seems to have anticancer properties, but is taken in more easily by the body after the fruit or vegetable that it is in has been cooked. The heat breaks down some of the barriers, so your body doesn’t have to.

On the other hand, cooking vegetables, such as tomatoes, also tends to reduce their vitamin C content. Though this is an unfortunate side effect, most Americans are able to get their fair share of vitamin C through other parts of their diet, while lycopene is much less common. Thus, one might decide that tomatoes should always be cooked.

The exact benefits of compounds similar to sulforaphane and lycopene are not strictly defined, so it is difficult to plainly decide one way or the other. Is the loss of vitamin C worth the gain of lycopene? Similarly, many sources disagree on whether or not spinach is more beneficial plain or cooked. Raw, the fiber content is extremely high. Cooked, other vitamins and nutrients (iron, especially) are “unlocked.”

If this doesn’t seem like a definitive answer, that’s because it isn’t. It is clear that there are advantages and disadvantages to both ways of preparing vegetables.

Recommendation: Vary the way you prepare your vegetables. Cook vegetables as part of a meal, but feel comfortable adding a dish of fresh, raw veggies on the side as well.

The benefits of salt: When we talk about salt with regard to nutrition, we should technically be referring to sodium. Sodium is important because it helps maintain the balance of fluids in your body, helps transmit nerve impulses, and influences the contraction and relaxation of muscles.

The risks of too much salt: Intake of sodium causes an increase in blood volume and blood pressure. Thus, the most common risk of high sodium intake is hypertension, which is linked to many other problems such as blood clots, stroke, and heart attacks. It can also lead to abnormal heart development, osteoporosis, dehydration, and electrolyte imbalance, among other things.

Most Americans consume too much salt. Nearly every recipe we own at least calls for a pinch of salt, whether the dish is actually salty, spicy, or sweet. It will probably be a long time before we see any significant changes in our country’s sodium consumption, but there are a few simple steps you can take to reduce the amount of sodium you personally take in (besides avoiding recipes that contain salt, because you probably won’t be left with much).

First, you can substitute your regular kitchen salt with Morton’s “lite salt” which is a 50/50 blend of regular table salt and potassium chloride. This can make reducing the sodium in your diet feel like less of a change, because you do not have to reduce the amount you add; it simply contains less sodium. This substitute is safe and ideal for normal, healthy person, but should not be used by those who are already on a sodium or potassium restricted diet. Another action you can take is to reduce the amount of processed foods or prepared foods that are in your diet; these usually contain an unhealthy amounts of sodium, much higher than a typical, home-cooked meal made from fresh ingredients (even if salt is added).

If you have access to a close friend or family member that is vegetarian, then this change in eating will be simple.  However, if you aren’t vegetarian and don’t know anyone who is the thought may be a little daunting.  Questions may be numerous:

• Is a vegetarian diet healthy?
• What can I offer my child instead of meat products?
• What nutrients will he or she be missing due to the lack of meat?

The first thing you need to determine is what type of vegetarian your child wants to be.  It could range from vegan (no animal products- including milk and eggs) to ovo-lacto vegetarian (will consume egg and dairy products).  Once that is determined, you should work in partnership with your child to create menu options.  If your child is old enough to make the choice to eliminate meat (and possibly more) from her diet, she should educate herself on this choice.

The main nutritional concern is the lack of protein and iron when eliminating animal products.  However, they can be replaced quite easily.  Vegetarianism in a Nutshell is an excellent reference for nutrition questions.  Have your child determine how many grams of protein he requires and then research items that he will eat to provide that nutrient.

An important part of the process is learning.  If your child wants to eat a vegetarian diet, then she needs to learn how to do it in a manner that promotes good health.  Simply eliminating meats and adding extra french fries or pasta isn’t an option.  Depending on the child’s food preferences, vegetarianism may or may not be as exciting once the new foods are introduced.  However, that, too, is part of the learning process.

The general recommendation for protein is that 10-35 percent of one’s caloric intake should consist of protein, according to the Mayo Clinic.  Of course, with a range that broad it can be difficult to determine exactly how much each athlete needs.

Speaking with Shara Aaron, a registered dietitian and certified fitness instructor and author of Chocolate – A Healthy Passion, she had the following advice:

When it comes to protein, it somewhat depends on the type of activity but should always stay within the Institute of Medicine recommendations of 20-35% of calories from protein. If they are an endurance athlete, the lower end of the range is adequate. If they are a weight lifter or working to build a lot of muscle, the upper end of the range is appropriate.

In addition to the amount of protein required, it also is important to know how it is best to consume protein.  Ms. Aaron had excellent advice about how to acquire protein:

Good sources of lean protein such as poultry, fish, soy and lowfat dairy come with many other nutrients of benefit to athletes and are complete proteins, so they offer all of the amino acids to maintain and build muscle. Plant sources such as nuts, seeds and beans are also great ways to get protein, and as long as a variety are consumed, will offer everything the athlete needs for muscle as well. Having protein with some carbohydrate is the best way to refuel after a bout of activity. For example, a cheese stick and an apple, a glass of chocolate milk, or a piece of whole wheat bread with a smear of peanut butter are great after activity recovery foods. At meal time, lean protein should make up about a quarter to a third of the plate. Visualize a plate with a 4 oz chicken breast, a half cup of brown rice, and 1-2 cups of steamed broccoli.

Perhaps the general advice of a balanced diet is exactly what everyone, even an athlete, needs.  When you’re shopping for the appropriate foods to maintain your good health, you can skip all of the heavily promoted “energy” bars and supplements and stick to real food instead.

• Use a food thermometer (inserted into the thickest section) to ensure that all meats and poultry reach the temperature that kills the bacteria specific to that food. This “kill” temperature is 165 degrees for poultry, 155 for beef and shell eggs, and 145 for seafood, pork, lamb, or goat. Some recommend that 25 degrees be added to this temperature if the cooking is being done in a microwave.
• Carefully wash any materials that touched the raw meat or poultry. Ideally, reserve a cutting board specifically for the use of poultry to avoid cross-contamination.
• Do not let food sit out for more than 2 hours before putting it into the fridge or freezer. After four hours, the food has a much higher risk of being the source of a foodborne illness.
• Keep a thermometer near the door (the warmest part) of your fridge to ensure that it is functioning properly and never falls below 41 degrees Fahrenheit. The fridge is recommended be set at a temperature between 36 and 38 degrees.
• Keep your refrigerator clean and organized: fully-cooked and ready-to-eat food should be at the top of the fridge; raw seafood, pork, lamb, or goat should be below this, followed by beef, then poultry (e.g. turkey). This ensures that foods can only spill or drip onto foods that have a higher “kill” temperature. Uncooked or unwashed produce should be stored separately in the crisper.
• Do not reheat food more than once. The pathogens that were slowed down by the refrigeration can multiply to dangerous levels.

Let us groan because of our full stomachs, not because of food poisoning. Happy Thanksgiving!

Iron deficiency is the world’s foremost nutritional disorder, affecting about three quarters of the planet’s population. Lack of iron can result in problems like fatigue and decrease in immunity. There are two types of dietary iron. Heme iron comes from animal food sources, which contained hemoglobin, a red blood cell protein responsible for delivering oxygen to cells. Heme iron is the most efficiently absorbed form of dietary iron. Most of our intake, however, comes from the nonheme iron found in plant foods such as spinach, soybeans and lentils. Nonheme iron is the kind added to iron-enriched foods. The prevalence of iron deficiency may be affected by the popularity of vegan and vegetarian diets; with the elimination of meats, efficiency of absorption is seriously decreased.

Although it is important for people to try to get the recommended daily allowance of iron, care should be taken not to consume too much. Iron toxicity occurs when more iron is consumed than the body has capacity to store and iron begins accumulating in organs and tissues. People experiencing iron deficiency should attempt to obtain iron through nutritional means before turning to supplements. Iron-rich foods are the best source of iron and offer the most efficient levels of absorption.

The biggest concern most people have about eggs is the amount of cholesterol they contain. It’s true, eggs contain a high amount of cholesterol. There’s no denying it. However, the cholesterol does not go “straight into your bloodstream” as many people like to claim. Only a small amount of cholesterol contained in food actually adds to these levels. Saturated and trans fats have a much larger effect on blood cholesterol levels than cholesterol. Studies have shown that eating eggs is not linked to heart disease except in special cases (particularly those involving diabetes). Even so, the cholesterol is only contained in the yolk, so those who are truly concerned about cholesterol level can simply eat the egg whites, though the yolk is truly a powerhouse for many essential nutrients.

If you don’t have a cholesterol problem, eating an egg a day (including the yolk) is not too much, and is in fact a healthy decision. Eggs are a great source of many vitamins (A, D, E, B₁, B₂, B₆, B₁₂) as well as minerals (folate, B5, calcium, phosphorus, magnesium, iron and zinc). They also have healthful, unsaturated fats.

Protein that comes from animals such as meat, fish, and poultry are complete proteins (with the exception of gelatin). However, this makes getting complete proteins a bit more challenging for vegetarians. Fortunately, vegetarians can find complete proteins in eggs. Eggs carry the nine essential amino acids that your body needs.

The truth about eggs is that they are, overall, a healthy addition to/part of your diet. One should be wary about consuming a high number of them each day, but this is true for nearly every other food.

You know what I am talking about– The Freshman 15!

It is not that hard to avoid gaining the extra pounds; you just really have to take care of yourself. It is natural to gain some weight as you grow into your adult body, but there are obviously ways to avoid gaining an excessive amount of weight.

So, what exactly causes the Freshman 15 to happen?

• Stress. Not just the stress of classes, but social stress, personal stress, and more. Stress creates an imbalance in the body and does not allow the body to function normal.
• Easy access to snacks. There are vending machines everywhere when you are in college and the quickest way to get some food in your stomach is to just grab a snack rather than swiping for a meal in the dining hall or cooking food at home. Snacking with unhealthy foods such as chips, cookies and candy are never a good solution. However, snacking on an apple or a granola bar would definitely be a step in the right direction. Also, an apple or a granola bar will make you feel much more energized and healthier.
• Late night dining. Yes, the Europeans do it, but in America, late night dining is a major issue. Because most of the late night dining options are take-out Chinese or pizza, these “meals” are never good. In any event, eating late is never good for your stomach.
• Last, but not least, the alcohol. There are so many calories in alcohol! Not only that, but there are more unhealthy things associated with it that contribute to the Freshman 15.

Try to avoid it by taking good care of yourself!

Health awareness is more than just telling our kids they need to “get out more” or “eat better”. Parents need to illustrate what that means. You have heard it said, the best leaders lead by example. The same is true for parenting. Setting an example for your kids will help them see the importance of the rules you set – and follow. In the kitchen, get kids involved in creating nutritionally balanced meals using healthy ingredients. Encourage them to experiment with new foods. Go for a leisurely walk, jog, or bike ride after dinner. A jaunt around the neighborhood is not only heart-healthy, it allows time for family conversation and bonding.

Some of the best ways to communicate with and educate our youth is by utilizing the technologies they have become attached to. Email your teen a link to a website about an upcoming charity walk, run, or bike marathon. Send a text with an invitation to go bowling, swimming, hiking or whatever physical activity you both enjoy doing. If your kids like video gaming, join in by challenging them to active games like Wii Play or Wii Sports. Whatever you choose to do, and however you choose to communicate, getting actively involved with your children’s health early will help them to lead healthier, happier lives later on.

Additionally, garlic has been credited with both antiviral and antifungal properties. Garlic was used by Albert Schweitzer – noted physician, musician, philosopher and Nobel Peace Prize winner – to treat cholera and typhus. Informal studies have shown garlic to be an effective antifungal when treating recurring yeast infections and other fungus-related ailments such as candida albicans. Interestingly, while pharmaceutical antibiotics have been known to promote candida growth in the intestines, it appears that fresh garlic does not.

Consumption of garlic also increases levels of HDL (good cholesterol) and reduces blood pressure, making it effective in the fight against heart disease. By improving blood circulation and increasing blood vessel elasticity, garlic can also help those with circulatory problems. This can reduce the risk of stroke, but this blood-thinning quality of garlic also slows down clotting time and increases bleeding in open wounds.

Fresh garlic and garlic powder have also been clinically proven to have anti-inflammatory properties. Reduction of swelling and many of the other medicinal attributes of garlic are most likely related to the sulphur compounds in the plant. Sulphur-containing phytochemicals in garlic, such as allicin, ajoene and diallyl sulphate are what give the plant its healing abilities. They are also responsible for the smell. Therefore, it is probable that some of the odorless garlic supplements available may not be as effective as fresh garlic for medicinal use.

What we don’t hear about so often is the need to consume prebiotics in conjunction with probiotics. Probiotics alone can not offer optimal benefit because they can pass through the digestive tract quickly if they don’t have prebiotics to latch onto there. It is the job of prebiotics to keep the good bacteria healthy. Prebiotics are not digested, so they serve as food to the probiotic bacteria, helping them to grow and thrive in your system. The primary source of prebiotics is oligosaccharides, which are nondigestible carbohydrate fibers that stay in your system and stimulate growth of the good bacteria. Natural oligosaccharides come from foods like honey, garlic, asparagus, wheat bran, chicory root, and soy beans, or they can be consumed as a vitamin-like supplement.

1. Eco-Friendly: Who knew the best workouts were free?!  This summer after signing up for my first gym membership and having several training sessions I discovered the world’s best kept secret: 8 Minute Abs. The source: YouTube! It is fun, safe and effective and can be done every 24 hours! I have already seen results and I am pleased.



2. Snack Time: Looking for a refreshing and guilt free snack on a hot summer day? Try Mott’s cinnamon applesauce. If you are feeling adventurous, you could sprinkle a pinch of cinnamon sugar on top and mix it up!

3. Big Gulp: Especially in the summer when you are watching your waistline and bikini body, try to limit your intake of drinkable calories! Cut back on the frappes and lattes and choose water. I do allow one cheat though, my weakness, raspberry iced tea. My favorite is Nestea, which is only 70 calories per can!

4. Summer Sales: When you are taking advantage of the Nordstrom Anniversary Sale that is going on now, or a Macy’s One Day Sale, really take advantage. Park your car far away and WALK. Do not let your husband (or wife for that matter!) pick you up from the door if you can walk! Take advantage of the opportunity to walk and carry the heavy bags. It is always a good time to have a great work out whether it be with weights or shopping bags, or a treadmill in gym sneakers, or in the mall in heels! Be active and stay active… always! Never give in to the temptation of being lazy!

5. Scale No More!: Another useful tip…say goodbye to your scale. Do not let numbers control your summer or your brain! Work out and eat right and decide what works best and looks the best on you. Do not let your life be ruled by a digital number. Determine your work out and/or diet plan based on what you see, not what you read.

That being said, I used to snack on hummus because I love the flavor and the consistency of it. I justified my snacking by telling myself that it was a healthy snack. Of course, it is a healthy choice in comparison to potato chips, but as I was casually reading the nutrition facts on the tub, I started to second-guess my thoughts on it being a healthy snack. As I was reading the label, I saw that a serving size of 2 tablespoons had 70 calories; 50 of which came from fat. Other than that, I saw that from hummus I could get fiber, carbohydrates, protein and sodium.

Yes, hummus does have very healthy qualities. If you are eating it as a main dish, a cup of hummus could have 60% of your daily fiber, about 1/3 of your iron, 20 grams of protein, and various important minerals as well. However, even though you are taking in all of that good stuff, you will also be subjected to 24+ grams of fat.  Granted that a lot of the fat is “good fat” that comes from sources such as olive oil, but if you are trying to watch your calorie intake, it still counts as fat. The fat in hummus contains plenty of Omega 3 in it. Hummus also contains important nutrients such as iron, vitamin C, vitamin B6, manganese, copper, folic acid, and more. To make things even better, hummus has a low glycemic value so you can feel full for much longer because it does not raise your glucose levels very quickly.

If you are eating it in moderation and as a condiment rather than a meal, it really is not too bad for you. There are plenty of snack foods out there that are worse for you. Just be wary when you are eating it and remember that a cup of hummus is 415 calories, about 1/4 to 1/5 of “your” daily value of  calories.

Maybe try making your own hummus? (This is a much healthier option.) Or cutting back on the pita?