Appetite Hormones

Have you ever wondered why you continue to be hungry when you may have just eaten?  It could have something to do with the hormones in your body and their effect on the brain.  The following is a little scientific but thought the information would be good to share.  In another post, I will plainly explain the role of some of these hormones and how they affect our daily lives.

"Appetite control is highly complex and involves neurotransmitters in the brain and hormones in both the adipose tissue and the gut. The future of weight management may relate to an understanding of the hormones that affect satiety. This is a brief summary of some of the key hormonal players in appetite regulation.

Ghrelin
Ghrelin is a short-term factor secreted by the stomach just before an expected meal. It acts on the hypothalamus to stimulate hunger.

Glucagon-like peptide 1 (GLP-1)
This is released from the cells of the gastrointestinal (GI) tract postprandially in proportion to the calories ingested. GLP-1 decreases food intake, increases the expression of the insulin gene, and increases the secretion of insulin.

Insulin
Insulin acts in the central nervous system and periphery nervous system to regulate food intake. Impaired insulin activity may lead to impaired thermogenesis.

Leptin
This hormone is produced by adipose tissue. It binds to the ventral medial nucleus of the hypothalamus (known at the “satiety center”), which signals the brain to stop eating. In obesity, it loses the ability to inhibit energy intake or to increase energy expenditure.

Norepinephrine and cortisol
These stress hormones are released by the sympathetic nervous system. Norepinephrine helps activate the sympathetic nervous system in the “fight-or-flight” response.Cortisol helps to restore homeostasis after stress and acts as a physiological antagonist to insulin.

Pancreatic polypeptide (PP)
PP is released by the pancreas into the circulation after a meal in proportion to the calories ingested. The role of PP in regulation of energy balance is unclear, although studies have shown it reduces food intake when administered to rodents and humans.

Peptide YY (PYY)
PYY is secreted by endocrine cells lining the small bowel and colon in response to food. PYY induces satiety."

References and recommended readings

RD411

Chaudhri OB, Wynee K, Bloom SR. Can gut hormones control appetite and prevent obesity? Diabetes Care [serial online]. 2008;31(suppl 2):S284-S289.
Available at: http://care.diabetesjournals.org/content/31/Supplement_2/S284.full.pdf+html.
Accessed March 1, 2011.

Mahan LK, Escott-Stump S. Krause’s Food and Nutrition Therapy. 12th ed. St Louis, MO: Saunders/Elsevier; 2008.
Simpson KA, Martin NM, Bloom SR. Hypothalamic regulation of appetite: gut hormones.
Available at: http://www.medscape.com/viewarticle/581204_6.
Accessed March 1, 2011.




Also there will be no more blog posts on the weekends. Be sure to check back Monday. 

Ten Rules to Live By

1. "Come back to earth
   Try to choose the least processed forms of food—fruits, vegetables, whole grains, and high-fiber carbohydrates.


2. Eat a rainbow often
   Eat fruits or vegetables with each meal. Choose a wide variety of colors for the biggest benefit.


3. Choose lean protein—the fewer legs the better
   Include a lean protein source with each meal and snack. Choose protein that has fewer legs more often! For example, fish and vegetables sources=0 legs, chicken and turkey=2 legs, and beef and pork=four legs.


4. Pick fats that give you something back
   Include healthy fats in your diet, such as olive oil, nuts, seeds, avocado, fish, and flaxseeds.


5. Eat breakfast every day!
   Start your day out right.


6. Remember three for three
   Aim for all three nutrients (whole carbs, lean protein, and healthy fat) every 3 hours.
   Eat smaller portions more often, spread evenly across the day. You should eat five to six meals/day!


7. Stay hydrated
   Dehydration means decreased performance (0.5–1.0 fluid ounces [fl oz]×body weight=fl oz of water/day). Start drinking fluids early and often!


8. Do not waste your workout
   Have a preworkout snack or shooter (15 grams carbohydrate). During the workout or game, make sure to have water and a sports drink, such as Gatorade®. After the workout or game (within 10–30 minutes), have a carbohydrate/protein recovery snack, such as 16–24 fl oz of low-fat chocolate milk.


9. Supplement wisely
   Fuel first and supplement second. If you are not getting what you need through food, add a multivitamin supplement and fish oil into your daily routine. Create a smart plan that supports your fueling plan and health. Before you take any supplement, check with your doctor!


10. Sleep
    The body recovers and repairs best when at rest! Aim for 8 hours of sleep.

The 80/20 rule
Each meal and snack is an opportunity to fuel your body optimally. Choose foods that are best for you 80% of the time and incorporate some of those foods that are maybe not the best, but may maybe your favorite, 20% of the time!"

Reference: RD411 Sports Nutrition

So Fit Magazine - Build Healthy Kids

Check out my latest article in SoFit Magazine.  It focuses on the parent's role of building healthy kids.  I thought it was a perfect topic for National Nutrition Month.  Page 36 in the online magazine, page 34 in the real magazine. - Parents can change the world by building healthy kids

http://www.sofitmagazine.com/current-issue.php

The Great American Meatout

Today is the Great American Meatout.  Celebrate the first day of Spring by going meatless and enjoying fresh fruits, vegetables and whole grains. 

The following information is from http://www.meatout.org/about-meatout.htm

"Meatout is an international observance helping individuals evolve to a wholesome, compassionate diet of fruits, vegetables, whole grains. The purpose is to expose the public to the joys and benefits of a plant-based diet, while promoting the availability and selection alternatives to meat and dairy in mainstream grocery stores, restaurants, and catering operations.

Meatout has grown explosively since its inception in 1985 to become the world's largest annual grassroots diet education campaign. Thousands of caring people in all 50 U.S. states and a host of other countries welcome Spring with colorful educational events. These range from simple information tables, exhibits, and cooking demonstrations to elaborate receptions and festivals. Visitors are asked to "kick the meat habit on March 20 (first day of spring) and explore a wholesome, nonviolent diet of fruits, vegetables and whole grains.

Several mainstream health advocacy organizations, including the American Cancer Society, the National Cancer Institute, Johns Hopkins University, and the American Heart Association, have since launched their own campaigns to promote consumption of plant-based foods.

Meatout reflects national trends:

• Mainstream health advocacy organizations and the official government publication "Dietary Guidelines for Americans" tout plant-based foods.
• Over 30 million Americans have explored a meat-free diet.
• One in five teens thinks vegetarianism is "cool."
• National beef and veal consumption have dropped by 25 and 70%, respectively.
• Major manufacturers and retailers are marketing meat-free and dairy-free meals.
• Several national fast food chains are offering veggie burgers and several major baseball parks are selling veggie dogs.

View the Meatout 2011 International Report.

What Are Meatout Mondays?

Meatout isn't a one-day affair! To keep the spirit of Meatout alive throughout the year, we've developed Meatout Mondays, an e-mail campaign and pledge option. Those who sign up for Meatout Mondays pledge to eat compassionate plant-based foods every Monday. Each subscriber receives a weekly colorful e-mail containing recipes, product suggestions, health news, encouragement, and inspiration. Click here to view past issues.

Whether you're veg-curious or a long-time vegan, Meatout Mondays is for you. We invite you to sign-up yourself, your friends, your family or anyone who may be interested in participating by filling out the Meatout Mondays Signup Form.

Who Organizes Meatout?

Meatout was launched in 1985 and is coordinated each year by FARM, a national nonprofit, public interest organization. Headquartered in the nation's capital, FARM advocates plant-based (vegan) diets to save animals, protect the environment, and improve health.

FARM coordinates and promotes local events by:

• Providing grassroots activists with a how-to guide for holding a successful event.
• Producing and distributing display and handout materials.
• Maintaining the Meatout website and International Events Directory.
• Securing placement of national billboard and transportation advertising, as well as magazine, radio and TV ads.

FARM also has far-reaching and crucial liaison responsibilities:

• Liaison with local advocates, food retailers, health care providers, and teachers to promote community and school events.
• Liaison with meat-free food manufacturers and retailers to obtain support and product samples.
• Liaison with supermarket and restaurant chains to promote availability of alternatives to meat and dairy.
• Liaison with public interest and religious groups, requesting individual participation and organizational support.
• Liaison with governors and mayors to obtain special proclamations.

Supported by FARM, local coordinators plan, promote, and carry out their own Meatout events.

Who Supports Meatout?

Meatout draws massive support from a broad cross-section of groups and individuals. Supporters include animal, environmental, public interest and consumer protection advocates; health care providers, educators, meat-free food manufacturers and retailers; mass media, public officials and celebrity entertainers.

Supporters are deeply concerned about the devastation to consumer and environmental health wrought by intensive meat production and consumption. Meatout not only promotes better food choices, but also supports a positive future for the planet.

Every year, scores of governors and big-city mayors support Meatout by issuing official proclamations urging their residents to explore a healthy, nonviolent plant-based diet. We invite you to visit the Meatout Proclamations section of our website to view a few sample proclamations as well as a detailed listing of proclamations issued since 1985.

Many other public figures support Meatout. Celebrities include Alicia Silverstone, Ed Asner, Bob Barker, James Cromwell, Doris Day, Peter Falk, Frances Fisher, Jennie Garth, Sara Gilbert, Chrissie Hynde, Casey Kasem, Rue McClanahan, Bill Maher, Hayley Mills, Mary Tyler Moore, Kevin Nealon, Cassandra 'Elvira' Peterson, Joaquin Phoenix, and Ally Sheedy. Sports figures include Tony LaRussa, Mark Levy, and Al Oerter. Authors and educators include Berke Breathed, Michael Jacobson, Frances Moore Lappe, John McDougall, Jeremy Rifkin, and Howard Lyman.

Why Meatout?

"Kicking the meat habit" holds lasting benefits for consumer health, world hunger, resource conservation, environmental quality, and animal protection.

Kicking the meat habit reduces our risk of heart disease, stroke, cancer, and other chronic diseases that cripple and kill nearly 1.4 million Americans annually.

Kicking the meat habit decreases our exposure to infectious pathogens like Salmonella, E. coli, and Campylobacter, which kill several thousand Americans annually and sicken millions more.

Kicking the meat habit raises our energy level, lowers our food budget, and simplifies food preparation and cleanup.

Kicking the meat habit frees up grains and other foods that can be used to feed the world's hungry. Animals are extremely inefficient "protein converters;" it can take up to 16 pounds of grain to make 1 pound of beef.

Kicking the meat habit preserves our topsoil, water, and other food production resources vital to the survival of our children and their children.

Kicking the meat habit protects our forests, grasslands, and other wildlife habitats from encroachment by cattle ranchers while reducing the polluting effects of methane, soil particles, manure, and pesticides on our air and water.

Kicking the meat habit saves animals from caging, crowding, deprivation, drugging, mutilation, manhandling, and agonizing slaughter. Each person who adopts a plant-based diet saves over 80 innocent, sentient animals each year. Over a lifetime, an individual can save more than 6,000 animals just by going vegan.

It's time to begin your journey to healthy, compassionate eating."
Order your FREE Veg Starter Kit to find out how!

National Poultry Day

Today is National Poultry Day.  Poultry are any type of domestic fowl such as chicken, turkeys, ducks and geese.  Poultry can be raised for meat or eggs.  Poultry has been an important part of the diet for many years now.  Pigeons, ducks and geese were being raised in China over 3,000 years ago.  Chickens were brought to the United States in the 16^th century by European explorers. 

Poultry is a very good source of protein, providing about 67% of the daily value in just 4 ounces. Chicken in particular is very versatile and can be cooked/prepared in many different ways. Chicken also provides the body with tryptophan, selenium, vitamins B3 and B6, phosphorus, and choline. The leanest part of the chicken is the breast which has less than half the fat of a piece of fat trimmed choice grade T-bone steak. Be sure to remove the skin before cooking to eliminate the unhealthy, artery clogging saturated fat.

You can celebrate National Poultry day by cooking your favorite poultry dish, cooking a new poultry dish, or by ordering your favorite chicken dinner at a local restaurant.  I don't eat poultry so I am celebrating by bringing awareness to ya'll about the holiday and recommending you visit the website below.

Visit www.eatwild.com to learn about grass-fed food and facts.  You can also access local farms where you can purchase grass fed meats.  They believe: “When you choose to eat meat, eggs, and dairy products from animals raised on pasture, you are improving the welfare of the animals, helping to put an end to environmental degradation, helping small-scale ranchers and farmers make a living from the land, helping to sustain rural communities, and giving your family the healthiest possible food. It’s a win-win-win-win situation.”

Happy St. Patrick's Day

There will be no blog post tomorrow.  I have to write my next article for Solano Fit Magazine. 


Have a fun, safe and healthy St. Patty's Day!  Today is one of the biggest beer drinking days of the year.  Be sure to drink one glass of water in between each GREEN beer!

Here's a list of some light beers to choose from if you choose to partake in today's festivities.

• Bud Light 110 calories
• Sam Adams Light 119 calories
• Coors Light  102 calories
• Becks Light  64 calories * in a green bottle too!!
• Corona Light  105 calories
• Heineken Light 99 calories * green bottle
• Miller Light  96 calories
• MGD64  64 calories
• Bud Select  99 calories
• Michelob Ultra 95 calories

Knowledge is Power - America's Fat Future

The following graphic was sent to me by one of my blog readers.  I thought it was a powerful message and should be shared.  Happy Friday LOL!


Created by: MedicalCodingCareerGuide.com

5-Day Meal Plan

Are you looking to drop a few pounds?  Well decreasing your portion sizes is one of the easiest ways to lose those extra pounds you may have gained during the winter months.  The five day meal plan below is based on 1500 calories.  This may be WAY TOO LOW for some of you or even too high for others.  This is just one reason why meeting with a Registered Dietitian is so important because they can cater a diet specifically to meet your needs.

 

So if you are busy with work, school, family, etc and don't have much time to exercise and need an easy meal plan then something like this may work for you.  Of course if you feel these meals are way too small and you are very tall, muscular and active then increase your portions or add whole, natural foods the the meal plan during snack times.  I modified these meals below to add more snacks and of course drink water all day long.

Or maybe you are just stuck in a rut and need some meal ideas.  So here you go:

Day 1

Breakfast

·   ¾ cup (C) cantaloupe cubes

·   1 C 2% cottage cheese

·   5 whole-wheat crackers - Triscuits

·   Calorie-free beverage of choice - green tea with lemon

Snack
· 1 medium apple
· 1 Tbs natural peanut butter or 14 raw almonds, glass of water

Lunch

·   Peanut butter and jelly sandwich (2 slices wheat bread with 1 tablespoons [Tbsp] natural, chunky peanut butter and 1 Tbsp all-fruit spread- Polaners is a great brand)

·   Calorie-free beverage of choice - unsweetened iced tea

Dinner

·   5 ounces (oz) boneless chicken breast, broiled or grilled

·   5" baked sweet potato, topped with 1 teaspoon (tsp) unsalted butter

·   Salad (2 C tossed field greens, topped with 1 Tbsp pumpkin seeds, ¼ C grated carrots, and ¼ C sun-dried tomatoes), drizzled with 2 Tbsp fat-free vinaigrette dressing

·   Calorie-free beverage of choice - water with lemon

Snack - before or after dinner

·   8 oz low-fat yogurt (favorite flavor), topped with 1 Tbsp wheat germ

·   Calorie-free beverage of choice - water

Day 2

Breakfast

·   Scrambled eggs (½ C egg whites with 1 Tbsp shredded cheddar cheese and 2 Tbsp salsa, prepared using cooking spray)

·   1 slice toasted rye bread, topped with 1 tsp soft margarine

·   8 fluid ounces (fl oz) skim milk

Snack

· 1 medium pear

· light string cheese, glass of water with cucumber slices

Lunch

·   Turkey sandwich (2 slices lite wheat bread with 3 slices roasted turkey breast [1-oz  slices], 1-oz slice low-fat Swiss cheese, 2 lettuce leaves, 2 slices medium tomato, and 2 tsp deli mustard

·   Calorie-free beverage of choice

Dinner

·   5 oz grilled salmon

·   ⅔ C seasoned brown rice, prepared with 1 tsp olive oil

·   1 C cooked summer squash, topped with 1 tsp soft margarine

·   Calorie-free beverage of choice

Snack - dessert

·   ¾ C low-fat frozen yogurt (favorite flavor)

·   Calorie-free beverage of choice - water

Day 3

Breakfast

·   1 C cooked kasha, topped with 2 Tbsp slivered almonds and ½ C fresh, sliced strawberries

·   6 fl oz skim milk, added to kasha and/or consumed as a beverage

·   Calorie-free beverage of choice - green tea

Lunch

·   Pasta salad (1½ C cooked whole wheat or Ronzoni Garden Delights pasta [cooled], tossed with 2 diced plum tomatoes, 5 large sliced mushrooms, ½ C chopped red or yellow bell peppers, 2 Tbsp chopped, fresh scallions, 3 sliced jumbo black olives, 1 oz crumbled soft goat cheese, and 1 tsp olive oil)

·   Calorie-free beverage of choice

Snack
· 1 C canned pineapple chunks in juice not syrup, drained
·  1/2 cup low fat cottage cheese

Dinner

·   Burger (1 black-bean burger on a reduced-calorie hamburger bun, topped with 1/4 avocado and 1 Tbsp low-sodium barbecue sauce or salsa, lettuce, tomato and onions)

·   Spinach salad (1½ C baby spinach, tossed with ¼ C fresh mandarin orange slices), drizzled with 1 Tbsp chunky blue-cheese dressing

·   Calorie-free beverage of choice

Snack - before or after dinner

·   ¾ oz or about 20 large dry-roasted, unsalted peanuts

·   Calorie-free beverage of choice

Day 4

Breakfast

·   1 C bran flakes or similar cold, dry cereal, topped with 2 Tbsp chopped walnuts and ½ C fresh blueberries

·   8 fl oz skim milk

·   Calorie-free beverage of choice - green tea with lemon

Snack

·8 oz low-fat yogurt (favorite flavor) or Nonfat, plain Greek is best, more protein and less sugar

·1 medium peach or banana

Lunch

·   1 small (4") wheat pita bread, served with ⅓ C hummus (favorite flavor) with 1/2 English cucumber in slices

· Cup of light Progresso soup

·   Calorie-free beverage of choice

Dinner

·   5 oz center-cut pork chop, broiled or grilled

·   1 medium baked potato with skin, topped with 1 tsp soft margarine, 1 Tbsp reduced-fat sour cream, and 2 Tbsp fresh, chopped chives

·   1 C cooked, drained turnip greens, topped with 1 tsp soft margarine

·   Calorie-free beverage of choice

Snack - Dessert

·   4 reduced-fat chocolate-chip cookies

·   Calorie-free beverage of choice

Day 5

Breakfast

·   1¼ C oatmeal cooked in 8 fl oz of skim milk, topped with 2 Tbsp golden, seedless raisins and 2 Tbsp chopped pecans

·   1 large hard-boiled egg, seasoned as desired

·   Calorie-free beverage of choice - green tea

Snack
· 1 medium orange
·  handful of pistachios

Lunch

·   Tuna salad (mix 5-oz water-packed tuna with 2 Tbsp chopped white onion, 1 Tbsp lite mayonnaise, and 1 Tbsp Dijon mustard, then arrange 1 C shredded lettuce and 3 slices medium tomato on plate and top with tuna mixture)

·   Calorie-free beverage of choice

Dinner

·   8 large shrimp, grilled

·   1 C steamed broccoli florets, seasoned as desired

·   1 C wild rice, prepared with 1 Tbsp butter

·   1 C fruit sorbet (favorite flavor)

·   Calorie-free beverage of choice

Snack - before of after dinner

·   10 large baby carrots, served with 2 Tbsp fat-free ranch dressing for dipping

·   8 fl oz low-sodium, canned vegetable juice

The important thing to remember is try to keep your meals balanced and include as many food groups as you can at each meal.

Reference: RD 411

*Menus planned using Food Processor SQL by ESHA.

Registered Dietitian Day

Wednesday March 14, 2012, will mark the fifth annual Registered Dietitian Day. According to the Academy of Nutrition and Dietetics (AND), formerly known as the American Dietetic Association, Registered Dietitian (RD) Day and National Nutrition Month (March) promote AND and RDs to the public and the media as the most valuable and credible source of timely, scientifically based food and nutrition information.

• RDs are the food and nutrition experts who can translate the science of nutrition into practical solutions for healthy living.
• RDs have degrees in nutrition, dietetics, public health, or a related field from well-respected, accredited colleges and universities, have completed an internship, and have passed an examination.
• RDs use their nutrition expertise to help individuals make unique, positive lifestyle changes.
• RDs work throughout the community in hospitals, schools, public health clinics, nursing homes, fitness centers, food management, the food industry, universities, research, and private practice.
• RDs are advocates for advancing the nutritional status of Americans and people around the world.

Reference: RD411

Nutrition Services

So with a lot of encouragement from friends, family, co-workers and the creative director at Solano Fit Magazine, I have decided to go ahead and actually start building my business of Healthy You Nutrition.  Of course I am starting out small and continuing to work for Kaiser Permanente and Winters Healthcare but I am proud to announce that starting in April I will be available for nutrition counseling and education in Vacaville.  As of now, I will have the opportunity to visit with clients at Akasha Yoga on Merchant Street.  I am currently working on the possibility of partnering with other local businesses in Vacaville.

I will be presenting at Akasha Yoga on Tuesday, March 20th for Wellness Week.  My talk will focus on healthy eating, especially for us busy folks!  This is when I will announce the opening of Healthy You Nutrition.  If you or anyone you know would benefit from individualized nutritional counseling, please check out the NUTRITION SERVICES tab on my blog.  Be sure to scroll down to the bottom to take advantage of the current Grand Opening Discounts.

I hope my services through Healthy You Nutrition can really make a difference in my community and allow my clients to learn that eating healthy isn't always so difficult and expensive.  It is actually enjoyable and gratifying.  The benefits to living a healthy lifestyle are endless and I hope to truly make a difference and offer others a lifetime of happiness.  It's time to take control of your life and become a healthier YOU!

Health and Happinesss,

Stephanie

"The first wealth is Health" ~ Emerson

Cobalamin aka Vitamin B12

Vitamin B 12 may play a role in the prevention of Alzheimer’s disease and cardiovascular disease.

Vitamin B 12 is necessary for many functions.

·         Metabolism of energy-yielding nutrients

·         Works with folate to produce hemoglobin

·         Needed to create fatty acids and DNA

·         Works as a co-enzyme in creating new cells

·         Protects nerve fibers

·         Helps to build bone tissue

·         Aids in the formation of red blood cells and is needed to make all blood cells

Nutrients react and interact with each other more than you may know. 

·         Calcium is necessary for normal absorption of Vitamin B 12

·         Deficiency of iron or B6 decreases the absorption of B 12

·         A high intake of folic acid can mask B 12 anemia

·         Vitamin E deficiency might impair conversion of B 12 to its active form

·         Efficiency of absorption decreases with age

·         Some B 12 is stored in the liver, kidney and other tissues so signs of deficiency may not develop for up to 5-6 years after complete elimination from the diet

·         B 12 is recycled from bile and other intestinal secretions

The best dietary sources are animal products.  Other sources include fermented foods such as tofu, tempeh, miso, tamari and shoyu, but it depends on the source and the bacteria, fungi or algae used to produce them.  For vegetarians, fortified breakfast cereals and grains offer a good source of vitamin B 12. Some nutritional yeasts also contain B 12.  Those with vitamin B 12 deficiency may need to take a dietary supplement, prescription or injection.  It is important to have your vitamin B 12 levels checked so you can be sure to give your body the amount it needs to prevent cardiovascular disease and Alzheimer’s.  Vitamin B 12 is known to have potential interactions with certain medications so if you are interested in supplementation, be sure to speak with your doctor first. 

Many people believe Vitamin B 12 is necessary for energy enhancement and athletic performance.  The truth is Vitamin B 12 can help with fatigue and weakness when a deficiency is present but otherwise the additional supplementation isn’t necessary and has not been shown to have to beneficial effect on performance. 

Weekend Trip

I'm heading to Monterey for the weekend so I won't be posting a blog tomorrow unless I get back at a decent time.  So I thought I'd just share my thoughts on how I am going to try and stay healthy on my mini vacation.

• Watch serving sizes and portions - maybe share a dish
• Avoid saturated fat - opt for olive oil instead of butter for my bread
• Fill up on fruits and vegetables
• Eat less salt and added sugars - skip dessert? or maybe just share one : )
• Enjoy fresh seafood - protein and omega-3s
• Choose whole grains
• Stay active - do some sightseeing, go for a hike, a walk on the beach or visit the hotel gym
• Enjoy red wine instead of beer and sugary liquor drinks
• Drink plenty of water
• Get good sleep

Jicama

Jicama is known as Mexican potato or Mexican turnip.  The flesh of jicama is made up of nearly 90% water.

Look for brown jicama that are smooth, firm, and feel heavy for their size.

One cup of sliced jicama is an excellent source of fiber and vitamin C.

Always peel jicama before eating.  Sprinkled sliced jicama with lime juice and chili powder for a light snack.

Add jicama strips to your favorite vegetable stir fry or salad.

Jicamas are available year round.

Store them in a cool, dry place for up to four months.  Keep sliced jicama sealed in a plastic bag and store in the refrigerator for up to one week.

Project Lunch Box

I came across this website on Pinterest.

http://www.familyfreshcooking.com/2011/09/16/project-lunch-box-30-day-challenge/

It is a thirty day challenge to pack healthy lunches rather than grabbing food on the go or skipping lunch all together.  I thought it was a great idea and had to share it.

It is very appropriate because today is National What's on Your "MyPlate" Day?  MyPlate is the new MyPyramid from the USDA.  Go to www.choosemyplate.gov to learn how to build a healthy plate.

The goal is to fill half of your plate with fruits and vegetables and the other half of your plate with whole grain carbohydrates and lean protein.  Try it tonight then post a picture of your dinner on Facebook.  I bet you won't be the only one.



National Cereal Day

Do you start your day with a bowl of hot or cold cereal?  Most Americans do, as cereal is the most popular breakfast today.  Approximately 294 million Americans enjoy cereal for breakfast on a daily basis.  The breakfast of choice used to be eggs with bacon or sausage.  Cereal offers a healthy alternative to the past popular breakfast of the 19th century.  In 1877 brothers John and Will Kellogg created what we know now as Kelloggs Corn Flakes by accident and the rest is history.

Today we are surrounded by rows and rows of cereal choices and of course, like most foods there are some that are healthier than others.  Whole grain cereals are the ones to look for as these offer a variety of nutrients and health benefits.  These cereals are an excellent source of iron, fiber, and B vitamins.  Research shows that individuals who choose whole grains have lower risks of heart disease and diabetes.

So what are the most important things to look for in order to get the most bang for your buck when it comes to cereal and your health?

* Fiber - Steer clear of cereals made with refined grains; instead look for whole grains and bran with at least 5 grams of fiber per serving.  Cereals with bran typically have the most fiber.  Bran is linked with weight loss and heart health.

* Avoid sugar - Some cereals are so full of sugar that you might as well eat a bowl for your dessert. Look for cereals with less than 10 grams of sugar per serving.  Also, don't just look at the grams of sugar on the nutrition facts label; check out the ingredient list for added sugars.

"The U.S. Government's Dietary Reference Intakes recommend that added sugars not exceed 25% of total calories (to ensure sufficient intake of micronutrients). And while there isn't a specific guideline for cereal, it makes sense to aim for a cereal that gets 25% or less of its calories from sugar. (If the cereal contains dried fruit, this could be a pinch higher.)

To calculate the percentage of calories from sugar in your cereal:

• Multiply the grams of sugar per serving by 4 (there are 4 calories per gram of sugar).
• Divide this number (calories from sugar) by the total number of calories per serving.
• Multiply this number by 100 to get the percentage of calories from sugar.

While you can find plenty of cereals with 5 grams of fiber per serving or more, some of them go a little bit over the "25% calories from sugar" guideline. But if the percentage of sugar calories is still below 30%, the first ingredient is a whole grain, and the cereal tastes good, it may still be a good choice overall.

 Here are two examples:

Kellogg's Frosted Mini-Wheats Strawberry Delight, with 5 grams of fiber and 12 grams of sugar per serving (about 27% calories from sugar). The first three ingredients are whole-grain wheat, sugar, and strawberry-flavored crunchlets (sugar, corn cereal, corn syrup are the first three ingredients for these). A pleasant surprise: The strawberry coating creates a strawberry-flavored milk when you pour milk in your cereal.

Kashi GoLean Crunch, with 8 grams of fiber and 13 grams of sugar per serving (27% calories from sugar). The first three ingredients are Kashi Seven Whole Grains; Sesame Cereal (whole oats, long grain brown rice, rye, hard red winter wheat, triticale, buckwheat, barley, sesame seeds); textured soy protein concentrate; and evaporated cane juice. This is basically a kashi-fied version of granola, and 3 grams of the 8 grams of fiber is from soluble fiber (thanks to the oats and barley)."

My favorite healthy cereal is Post Shredded Wheat and Bran.  I can bet I am one of the only people that will say that, but I truly love the flavor and simplicity of this cereal.  I enjoy it even more with chopped bananas!  Adding fresh or dried fruit to plain high fiber cereals is a great way to boost flavor and sweetness without added sugar.  You could also use unsweetened vanilla soy or almond milk for a hint of flavor and natural sweetness instead of cow's milk.

Yes, dried fruit can be a healthy addition to cereal.  A quarter of a cup of raisins has about 1 1/2 grams of fiber plus 4% of the Recommended Daily Value for vitamin E and about 6% each of the Daily Value for vitamins B-1, B-6, and iron, magnesium, and selenium. The sugar from raisins is natural and not added like the sugary raisins you would find in cereals such as Post Raisin Bran. 

My favorite not-so healthy cereal is Cinnamon Life.  Unfortunately this cereal is low in fiber and contains added sugar.  Additionally it contains dyes such as Blue1 and Red40.  So that is why I choose an all natural cereal to satisfy me all morning. 

Here is a list of healthy cereals from Web MD

1. Post Grape-Nuts Trail Mix Crunch: 5 grams fiber, and 22% calories from sugar. The first three ingredients are whole grain wheat, malted barley, and sugar, followed by raisins and wheat bran.
2. Fiber One Bran Cereal: 14 grams fiber, 0% calories from sugar. First three ingredients are whole-grain wheat bran, corn bran, and cornstarch. This cereal only appeals to some people. I would suggest enhancing the flavor with cinnamon, fresh or dried fruit, and/or roasted nuts.
3. Fiber One Honey Clusters: 13 grams fiber, 15% calories from sugar. The first three ingredients are whole-grain wheat, corn bran, and wheat bran.
4. Quaker Oatmeal Squares: 5 grams fiber, 19% calories from sugar. The first three ingredients are whole oat flour, whole-wheat flour, and brown sugar.
5. Shredded wheat: 6 grams fiber, 0% calories from sugar (for a generic brand). The only ingredient is 100% whole grain cereal. I enjoy this with added fresh or dried fruit and nuts. If you opt for the frosted variety, it has 6 grams fiber and gets 23% of its calories from sugar.
6. Frosted Mini Wheats: 6 grams fiber, 24% calories from sugar. The first three ingredients are whole-grain wheat, sugar, and high-fructose corn syrup.
7. Raisin Bran: 7 grams fiber, 40% calories from sugar (in Kellogg's brand). The first three ingredients are whole wheat, raisins, and wheat bran). Sugar is listed fourth in the ingredient list, but many of the calories from sugar come from the raisins.
8. Kashi Heart to Heart Honey Toasted Oat Cereal: 5 grams fiber, 18% calories from sugar. The first three ingredients are whole oat flour, oat bran, and evaporated cane juice. This is a higher-fiber alternative to Cheerios. I think they taste better, too. But that may be because there is more sweetener added (the evaporated cane juice).

In my opinion shredded wheat (not frosted) and Kashi cereals seem to be the healthiest.  And don't forget about oatmeal and cream of wheat.  Both of these hot cereals are full of nutrients to promote good health.

Reference: WebMD