Let’s start with our Soda Free Summer campaign. The goal of the campaign is to reduce consumption of soda and sugary drinks among children and adults in Boston.   As the summer temperature rises so does the consumption of these drinks. The average person eats almost 100 pounds of sugar a year, and the largest source of added sugar in the U.S. diet is sugary beverages. This campaign is to raise awareness that these drinks typically have lots of calories and no nutritional benefits.  

Consumption of soda and sugary beverages has been shown to increase risk for obesity and other chronic health problems such as heart disease and type 2 diabetes. These issues are very much a reality for Boston residents, as 52% of adults in Boston are overweight or obese, and almost half of Boston high school students are overweight or at risk of being overweight.   

 

Just how much sugar are we drinking?

A 12 ounce can of non –diet soda contains 10 teaspoons of sugar.

A 20 ounce bottle of non-diet soda contains 17 teaspoons of sugar.

To put this in perspective, drinking one 12-ounce can of soda per day can result in a weight gain of 15 extra pounds per year. Drinking one 20-ounce bottle of soda can lead to 25 extra pounds in a year.

Any reduction in consumption is a step in the right direction. Replacing soda with healthier options such as water, water with fruit slices, unsweetened tea, low fat dairy, or seltzer will have positive health benefits. The greatest benefit will be seen by those who reduce their consumption the most, or eliminate soda entirely. To support selecting a healthier option, CLICK here for the quick and easy Raspberry Sprizter. For other helpful information on selecting healthy beverages, CLICK here
 The Soda – Free Summer campaign is a fun way to encourage individuals and youth organizations to take the pledge to be soda free for the summer.     When taking the pledge, individuals have two options:

  1. I pledge to not drink soda this summer
  2. I pledge to reduce the amount of soda I drink this summer

 

Take the Soda-Free Summer Challenge and re-energize your life!

www.bphc.org/sodafreesummer  or www.Facebook.com/HealthyBoston

The second exciting thing about summer is that local produce is now available at Boston‘s farmers’ markets.  The array of produce is fresh-picked so it has not lost any nutritional value in the time it takes to travel long distances that may happen at grocery stores.  The variety of produce makes this the perfect opportunity to try new vegetables such as garlic scapes, which are the early tops of garlic as it’s growing. It’s great chopped as garnish or to add a mild garlic flavor to dishes.   Right now scallions, summer squash, cucumbers a variety of lettuces and salad mix are available.  As the summer progresses, I personally can’t wait for fresh tomatoes.Most of markets around the city have the capacity to accept EBT for individuals using food stamps.  If you would like more information of Boston‘s farmers’ markets dates and times as well as the Boston Bounty Bucks  program  CLICK  here.

 So let’s get out and have fun in Boston this summer, drinking healthy beverages to quench our thirst, and eating local produce to energize ourselves.

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So as we think about healthy food for 2010, here are some thoughts to get you going on all of the top three resolutions and still keep you on budget.

 

 

 

 

 

 

Healthy eating means to ditch the extreme diets.   People almost always fail when trying to follow extreme diet plans, because diets are difficult for many of us to stick with over time.  So instead of eliminating certain foods or paying for diet plans, try writing down what you eat for several days, and evaluate where you can cut back 100 calories per day.   Much of the health data indicates that cutting back by 100 calories per day can lead to sustainable weight loss of pound a month.   

When thinking about cutting calories, don’t forget to think about your drinks.  Cutting out sugary drinks such as soda and other sweetened beverages, can be a quick way to save   150 -200 calories.  Try drinking tap water or other non- sugary drinks.   To get started here’s a free website to help you track your calories and other tips for healthy eating www.Sparkpeople.com

Healthy eating and losing weight also means not skipping meals.      Individuals who successfully lose weight and keep it off are those who consistently report eating breakfast.   A morning meal rich in fiber such as whole grains and small amounts protein slows the passage of food through the digestive system and provides you with a more satisfying feeling.   This feeling of fullness helps curb appetite to keep you satisfied for 3-4 hours until you’re ready for a healthy snack or lunch.

For the same price as you pay for a sugary donut or muffin and coffee to go, a healthy bowl of oatmeal or muesli with fruit  can satisfy, provide fewer calories,  and maintain  blood sugar levels  to start your day off toward maintaining  your goal.   Check out these power breakfast ideas to fuel your day.   http://www.eatingwell.com/blogs/hilary_meyer/2009_07_15/power_breakfasts_to_fuel_your_day

Fill your plate with colorful vegetables throughout the day.  There are many more vegetables to try other than lettuce and tomatoes! Bright-colored and dark green leafy vegetables are especially loaded with vitamins and antioxidants. They are also high in fiber, which as mentioned makes them very filling. In addition, they are low in calories – good to help trim the waistline. When you fill up your stomach with veggies, you will be less likely to feel the urge to binge on other high-fat or processed foods.

To save on food costs, look for fresh produce that is in-season. Right now, citrus fruits, such as oranges, grapefruits, and clementines are reasonably priced.  Collard greens, kale and turnips, squashes, and sweet potatoes are all lower priced.   Watch your grocery flyers for sales on frozen vegetables without sauce and stock up.   Here’s a link to check out winter fruits and vegetables.  http://www.foodfit.com/healthy/healthywinterfoods.asp

 Try getting organized and begin with planning your meals.  This step will save you money and time.   If you plan out what you are having for meals, you can utilize foods for more than one meal to reduce waste, for example chicken from dinner meal can be added to a tortilla wrap with fresh veggies for an easy to prepare lunch.  This will save you from spending extra on take out lunches.  

 For new ideas on planning your meals, check out many of the popular women magazines in grocery stores, they often promote weekly or month menus that are cost effective on the budget.  Here is on-line link to support menu planning.   http://www.mealsmatter.org/MealPlanning/MealPlanner/index.aspx

So as a New Year begins, let’s look toward healthier ideas that will save money, time, and will be high in nutrients but low in calories to keep us well in 2010.

  Happy New Year everyone!

The federally-funded Women, Infants, and Children Nutrition Program, better known in the community as WIC, is making history!  This month, the WIC Program has expanded the foods it offers to include a variety of healthy foods from every food group.  This is the first major change for the WIC Program in its 35 years of serving the community! 

 WIC Logo

 

 

 

 

 

The WIC Program serves nearly 9 million low-income women, infants, and children, providing them with a number of services including breastfeeding support, nutrition counseling, and checks to purchase healthy foods.  Since the WIC Program serves such a large number of families, the potential impact WIC can have on family food choices as well as the general health of the country is great.  

 

Foods that were chosen for WIC families were based on recommendations found in the 2005 Dietary Guidelines for Americans.  The foods offered along with the messages that they send are beneficial for all Americans, not just WIC families.  After all, each of us could use more fiber, additional vitamins and minerals and less saturated fat in our diets.

veggie basket

 

 

 

 

 

 

 

 

 

 

 

Foods that are now being offered through WIC include fruits, vegetables, whole wheat bread, brown rice, tortillas, baby foods, and a whole lot more!   WIC’s key messages:

 

–          Offer a variety of healthy and appealing foods to your family  

–          Lower the fat: offer fat free or 1% lowfat milk to loved ones over the age of 2

–          Eat more fruits and vegetables—you have always known it is the right thing to do!

–          Make half your grains whole—switch to brown rice and whole wheat bread

–          Drink less juice and sweetened beverages

–          Breastfeed—babies were meant to be breastfed

 

These are messages any family or individual can benefit from.  Which message or messages will you bring home to your family?  We’d love to hear from you!

 

Share on Facebook. and thanks to Kara  for contributing to the blog this week.

Did you know?  

The first apple developed in America was grown in Roxbury, MA, known as the “Roxbury Russet”.   From this humble Boston beginning to now, apples have exploded in cultivation and popularity.   There are 2,500 varieties of apples grown in the US, with Red Delicious, Golden Delicious, Granny Smith, Gala and Fuji being the five most commonly consumed varieties.

Roxbury Apple

 

 

 

 

 

 

 

 

 

Heard the old saying “an apple a day keeps the doctor away”?

An “apple a day” is a great way to get some important nutrients.  Apples are rich in pectin, a form of soluble fiber known to help lower cholesterol, and they provide a decent amount of vitamin C, an antioxidant.   Whenever possible, be sure to leave the peel on: that’s where two-thirds of the fiber and many of the antioxidants are found.  The apples’ skin also adds fuller flavor.

In terms of In a nation survey of dietary patterns, people who reported consuming apples (in any form) within the past day were 27 percent less likely to have symptoms of metabolic syndrome—like high blood pressure or a large waist measurement—compared to those who didn’t. The apple eaters also had lower blood levels of C-reactive protein, a marker of inflammation that suggests an increased risk for heart disease and diabetes. This study was cross-sectional (that is, it didn’t prove that eating apples was the cause of these benefits), but  it and others add  to the growing evidence indicating  eating whole apples  and apple products (without too much added sugar)  can be  beneficial for our bodies.

apple1

 

 

 

 

 

 

 

 

 

 

Buy local or pick your own – it’s the season.

 Earthworks in Boston is hosting apple cider pressing and harvest festivals – what a great activity for the whole family to watch cider pressing and sample some of Boston’s fresh apples!  Click here for dates and locations.  http://www.earthworksboston.org/

 If you’re interested in local apple picking, check out http://www.applepickingboston.com/ 

 Want ideas of what to do with all the fresh local apples that you might pick?

apple2

 

 

 

 

 

 

 

 

Here‘s a couple of good sites for recipes to try.

http://www.eatingwell.com/healthy_cooking/healthy_cooking_101/shopping_cooking_guides/apple_buyers_guide

http://www.epicurious.com/articlesguides/seasonalcooking/fall/cooknow_apples

Happy fall and enjoy one of nature’s tastiest fruits!

It’s summer and it’s time for grilling! However questions doe arise- how can I create safe and healthy meals?

If you are debating on whether to grill using gas or charcoal, gas is environmentally cleaner while charcoal does release soot and carbon monoxide into the environment.   Many people still prefer the taste from charcoal grill, in this case, it is so it is recommended that you use   “additive-free lump charcoal” as opposed to traditional briquettes.   Set the charcoal together and place tightly wrapped paper or small twigs to start the coals.   Try to avoid using lighter fluid at all because the vapors escape into the environment and are also absorbed by the food. This leaves your food with traces of contaminations and decreases the taste quality. 

Start by pre- heating the grill, with gas this take about ten minutes and with charcoals approximately 15-25 minutes.  After the grill has been preheated, always clean the grill top using a grill brush.  Grills tops are easier to clean when hot.   Final preparation step is to oil the cleaned grill using a brush or thongs with cloth dipped the vegetable oil.   Using oil helps to prevent your food from sticking. Avoid the use of cooking sprays, which could cause the flames to rise.

 The other question that comes to mind, are there harmful health effects from grilling?  The answer is yes. When the high heat from the gas or coals is exposed to the muscle of the meats, heterocyclic amines (HCAs) carcinogens form.  The best way to reduce the effects of HCA is to marinate meat for one hour or more.     According to the American Institute for Cancer Research (AICR), marinating can reduce HCA formation by as much as 92 to 99 percent. Select marinates that contains olive oil or citrus juices. Recently scientists at the Food Safety Consortium project at Kansas State University have discovered that herbs of the Lamiaceae family (Basil, Mint, Rosemary, Thyme, Oregano, and Sage) used in marinades reduced HCA formation dramatically. These herbal antioxidants reduce the formation of free radicals (bad stuff) when meat hits heat. Attached is a simple BBQ marinade that is beneficial in reducing HCA, low in calories and big on flavor. 

Another potential carcinogen to be aware of when grilling is polycyclic aromatic hydrocarbons (PAH), which are released from the charcoal when the fat from the meat drips and creates flare up or intense heat.  The effects of PAH are reduced by  selecting meats that have less fat or by removing visible  fats from meats to reduce dripping  on to coals.   Use moderator heat to avoid flare ups which tend to char the meats.  Turning the meat regularly also helps reduce flare –ups and, creates less charred meat. If meat becomes charred slide it off, and do not eat the charred parts. However, always make sure that you cook meats to the appropriate internal temperature.

Healthy grilling also includes vegetables and fruit. Grilled vegetables really are healthier than those that are broiled (where they will lose some nutrient in the water) or fried which add only fat. Unlike meats, produce doesn’t contain the HCA, however you do want o turn your vegetables often to avoid the affects of charring.

 

 For grilling, select vegetables with low water content, such as onions, cabbage, mushrooms, bell peppers and asparagus. You can either grill the vegetables directly on the grill or wrap them in a piece of foil first. If you wrap them, you won’t need to add any fats or oils.  Fruits grill nicely, and the taste becomes greater because of heating the natural sugar found in fruits. 

  Another way to take advantage of the summer produce is to create salsas.   A variety of salsas can add interest too many grilled meats.   See salsa recipes attached

 Healthy BBQ Recipe

 

 

 

 

 

 

 

 

 

Tomato Salsa

 

Apple Pear Salsa

 

CantaloupeSalsa

 

MangoManiaSalsa

So for healthy BBQ:  

1. Follow the steps of healthy grilling.

2.  Be sure to  provide your family or  guests with plenty of grilled vegetables rather than the traditional pasta and potato salads, that often are heavy laden with calories from  mayonnaise and other dressings with fat.   

3. Offer fresh summer fruits in the form of salsa or offer grilled fruit for a lighter dessert.

4.  After the meal, go and have fun doing some physical activity.   Play ball, or go for walk.   

 

 Contributor to this blog, Tara Dorsey, Simmons Student volunteering with BPHC this summer.

 Sometimes we think farmer’s markets are not cheap and in this economy everyone is watching their budget tightly, however farmers’ markets are beneficial for both your personal finances and for your local economy.  Farmers’ markets provide closer, fresher, and more nutritious foods for just slightly more than or equal to the price of produce at a supermarket. 

 For some neighborhoods in the inner city, supermarkets are usually far away.   If you cannot pay the extra transportation costs, this leaves people with the limited selections offered at small grocery stores, convenient stores and fast food restaurants.   All of these are places where prices are high, products are processed, and fresh fruits and vegetables are poor quality or non-existent.     Since the smaller stores lack the ability to buy in huge quantities like chain supermarkets, they pay more for the products and produce they sell.  Their prices may also be higher due to higher property costs, higher security costs, higher shrinkage (loss of products due to theft and waste), and higher employee turnover, these costs are all pass onto the consumer.

 When a farmers’ market in your community is open, residents should take advantage of the opportunity to buy some of highest quality food available for themselves and for their family.  The farmers do not have to charge for transportation and middle-men costs. In addition, most  of them take WIC and Senior coupons.  Half of them take EBT, and if you are using EBT, check out Boston’s Bounty Bucks’ to find out how you can double your purchasing power!   

Perhaps the most interesting financial benefit of shopping at farmers’ markets is the impact it has on the local economy.  A lot of people don’t think about where their money goes after it is spent.  When you buy produce from supermarkets, the majority of the money you spend goes to the supermarket corporation, whose headquarters may be thousands of miles away.  Only a fraction of every dollar goes back to the farmers themselves.  This is part of the reason why most large farms are subsidized by the government.  They are actually running at a deficit because of the low return they receive for their products.

 When you buy produce directly from the farmers, they get 100% of the money.  They then reinvest a lot of this money back into their local or regional economy.  Small farms are more likely to buy equipment and supplies from other small businesses in the area, and are also providing jobs for local residents.  Local farms stands and businesses are also more likely to stock and sell products from other local merchants.  Since the money you give them stays and re-circulates in your neighborhood, you actually reap more of a benefit from it in the long term. A study by the New Economics Foundation in London found that every pound (or dollar) spent on local goods generates nearly twice as much income for the local economy as money spent in national chain stores

 So contrary to popular belief, farmers’ markets are more beneficial to you than supermarkets.  For the same money that you would spend at the supermarket on produce that has been sitting in warehouses and on trucks, you can by fresh, delicious, and more nutritious produce. Often you can find a greater variety of produce at the farmer’s market, because the grocery store purchases on volume and cannot store different varieties in small quantities.

 Shopping at your local farmers’ markets can impact your health, as we had discussed in one of the past blogs, but it can have an even deeper impact, because you will be helping to support your neighborhood, small farmers, and your wallet! 

 The sight of fresh fruits and vegetables straight from the farm, and the interaction with people who grew them, leaves a good taste in your mouth for the summer, but it might offer a reconnection to nature and to where food actually comes from all year long. 

 Come join us at many of the farmer’s markets in Boston.  Here’s the listing of times,  and location.

This  blog is in response to a request from a consumer who asked for tips on how to manage to prepare healthy meals on a regular basis.  The best way to start is to Stock a Healthy Kitchen.

It’s easy to get frustrated choosing what to make for a healthy meal, especially dinner, after a busy day at work.  The best way to ensure that you can prepare a healthy nourishing meal that is not loaded with calories, fats, salt and added sweeteners is to stock a healthy kitchen.  A stocked pantry will make it easier to prepare and serve a healthy meal with the least amount of effort. Quick meals can be just as nutritious as those that require lengthy preparation time. Basically, it’s all dependent on what foods or staples you have and how much time you have for preparation.

Getting your pantry, refrigerator and freezer stocked with healthy items DOES NOT have to break your budget.  Start slowly and add ingredients, utensils as you increase your recipes and cooking skills.  Spring time is the perfect time to think about cleaning out, and restocking.  Here are some suggestions that can make your meal preparation a pleasure rather than a stressful situation.  

 

Keep in dry storage (pantry)  

Canned goods and bottled items

  • Canned beans –cannellini, great northern, and chick peas black, red and kidney beans. 
  • Low sodium  chicken, beef or vegetable broths
  • Tomatoes,   diced, puree, whole and sauce,
  •  Light or white tuna and salmon, water packed
  • Fruits canned in juice
  •  White wine ( Non alcohol variety is available )

Vegetables /fruits and nuts

  • Potatoes , russets  and red
  • Onions , yellow and red
  • Jalapeno peppers
  • Dried fruits  all varieties
  • Nuts- almonds,  walnuts, pecans 

Oils and condiments

  • Canola or Vegetable oil for cooking
  • Spray oils canola or olive 
  • Extra virgin olive oil for cooking and salad dressings
  • Reduced –fat mayonnaise
  • Vinegars- balsamic, red–wine, rice –wine, apple cider and white.
  • Sauces,  barbecue, or marinades
  • Lite Soy sauce,  hoisin sauce 
  • Ketchup

Flavorings

  • Iodized salt
  • Kosher salt,  sea salt
  • Black peppercorns
  • Onions  fresh and dried
  • Garlic powder
  • Dried herbs,- bay leaves, sage , thyme leaves, oregano, Italian seasoning blend 
  •  Spices  ( whole or ground )  chili powder , cinnamon,  cumin, ground ginger, dry mustard, paprika, crushed red pepper
  •  Sugar , white and brown
  • Honey

  Breads, grains and legumes

  • Breads, whole grain and enriched
  •  Whole grain crackers
  • Flour, all purpose enriched and whole  wheat flour
  • Rolled oats, regular and quick cooking ( but not instant )
  • Pasta in a variety of shapes and sizes- preferably whole wheat  
  • Brown rice,  regular and quick cooking,
  • Sugar, white and brown
  • Plain dry  bread crumbs
  • Whole grain cereals

 Keep in your freezer

  •  Whole grain bagels, pita bread
  • Boneless chicken breasts
  • Fish fillets
  • Frozen vegetables,- all varieties without added butters or sauces
  •  Frozen berries and fruits
  •  100% fruit juices, concentrate
  • Lean beef
  •  Ground turkey
  • Turkey sausage, breakfast links and/or  Italian for quick pasta dishes   
  • Pizza crust
  • Frozen basil or garlic
  •  Frozen low –fat yogurt or ice cream for quick dessert
  • Fresh ginger  ( freeze unused portions and take out  as needed)

 Keep in your refrigerator

  • Eggs
  • Low-fat cheddar cheese or feta cheese
  • Good quality parmesan or romano cheese
  • Citrus juice,  orange or grapefruit
  •  Low –fat cottage cheese
  • Dijon mustard
  • Fresh fruits in season
  • Lemons and limes  
  •  Parsley , fresh basil, scallions
  • Fresh garlic
  • Milk, low-fat
  • Salad dressings, light or low-fat
  • Salsa
  • Vegetables,-  carrots, celery, lettuce, green or red  pepper, tomatoes
  •  Low fat yogurt
  • Water packed tofu
  •  Turkey bacon
  • Unsalted butter
  • Trans fat free margarine

 These basic items will get you started on your way to healthy cooking.  To begin, check the sales on your frozen vegetables, canned goods and dry goods and stock up.   Check your discount stores for sales on the dried fruits, herbs, spices and oils.  Often at the discount store you can get the dried herbs and, spices for under a dollar.    Don’t’ forget to use coupons on items that are on sale. This is how you can stock up on the lower cost side.  So as you prepare your healthy kitchen continue to use the other tips of menu planning, and sticking to grocery list except to add one or two items from the stock list to build your base.

The beauty of having a healthy stocked kitchen is that today, I found a new recipe for beef and asparagus stir fry which looks tasty with a nice Asian flavor.   On my weekly menu I had a beef dish planned, but I was busy this morning and did not add the dish to the slow cooker.    We all have days when things do not go as planned.  Not to stress about it because the new recipe I found will be just as great.   I have all the ingredients.  I will use the beef already planned, just slice it thin. All the others ingredients or flavorings, I do not have to run out for, I have them in the dry pantry.  I have in the freezer asparagus (purchased on sale two weeks ago and then froze).   So when I get home I can relax, enjoy preparing a healthy meal in 40 minutes (that’s how long it takes brown rice to cook.) and enjoy tasting a new dish