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!

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!

We are finally back to school and to what feels like the beginning of the days getting shorter and the evenings colder.   I just want to remind you that Farmer’s Markets are still going strong and offer a great variety of late summer and fall produce. 

gourds This weekend,   Mattapan is hosting their Harvest Festival & Perennial Divide on Saturday. http://www.bostonnatural.org/PDFs/evtHarvestFestival09.pdf

 On Sunday, Community Servings Farmer’s market will be hosting Earthworks and you can taste some fresh apple cider from one of the local orchards in Boston.

http://servings.org/about/news_item.cfm?news_id=245

 Along with the festiveness of this weekend, Farmer’s Market’s still have some of the best offerings that include late summer tomatoes. You have to admit that tomatoes taste their best picked right from the garden or the farm, and we all know you cannot get a good tasting tomato in the middle of winter!   Tomatoes are a terrific source of vitamin C, with a touch of vitamin A, potassium and fiber. Tomatoes are also rich in lycopene, an antioxidant that may slow down aging of the skin and may be beneficial against certain cancer and heart disease.

 Cooking may actually increase the health benefits of this fruit.   So how do you preserve the great taste and health benefits longer?   I find that roasting and freezing is a great way to preserve tomatoes and is not as expensive or intimating as traditional canning.  Simply slice, roast and freeze and savor the flavors during the colder seasons.    Here a couple of recipes for roasting or freezing tomatoes:  

http://www.relishmag.com/recipes/view/40305/teresas-freezer-tomato-sauce.html

 p://www.instructables.com/id/E1LNGBK0I0EQZJIA3W/

 The fall growing season can also bring another opportunity to try hearty greens that you may have missed in the early growing season.  These include   kale, collards, spinach, cabbage and others which are good food sources of calcium, and iron.  Broccoli and cauliflower is a rich source of vitamin C, vitamin K, foliate and fiber.  As the weather gets cooler, try preparing greens in soups with combinations of beans for protein and you have a quick and easy meal that can satisfy and reduce the amount of meat that we consume.   Here a couple of farmer’s   market recipes and other favorites that will please your family and your budget:  

http://www.massfarmersmarkets.org/FMFM_Main.aspx

http://www.mass.gov/agr/markets/farmersmarkets/resources_consumers_recipes.htm

http://www.recipezaar.com/Healthy-Bean-Soup-With-Kale-55796

http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=577195

 

 So   here’s the reminder of the dates, and times of the many markets in the city. 

Farmers Market Schedule

Don’t forget your EBT card to take advantage of Boston Bounty Bucks!   Try a couple of new fall recipes on your family.   Along with the variety of vegetables come the fall fruits, crisp apples and fragrant pears.  These fruits are a good source of soluble fiber and potassium and both are delicious in sweet and savory dishes.  Join me next week as talk about seasonal apples and all the free orchards available in the city.

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

 As we just celebrated Mother’s Day, and  the kids made dinner,  It also  reinforced  with  me that many joyful and memorable experiences do not have  to break our budget to be accomplished and that cooking at home with children not only  create family fun, but also teach our children healthy eating habits. 

Cooking together can be a delicious learning experience where kids can explore new foods, learn about healthy eating, and develop math and reading skills as they measure and read directions. These simple guidelines are designed to help you make cooking safe and fun, and to entice your children into trying something new! 

Tips for cooking activities can benefit the whole family. 

  1. Learning to cook helps children to learn about healthy choices. Young people today are growing up with fast food and many choices for unhealthy foods at their fingertips, which is one part of the reason why childhood obesity is on the rise! Teaching your kids to cook healthy foods will help instill skills to last them a lifetime.  The cooking skills learned as child can be especially helpful when kids are older, and can make healthier   food choices to and on their own.
  2. Create family time and bonding. Take time to cook with your kids, and they will have memories that they, in turn, can pass on to their families. It may take a longer time to get the meal or snack done, but the moments with your children will be priceless. (Just remember to have patience and don’t worry about what gets spilled on the floor).  Cooking together, children contribute to the family and they can feel the importance of helping. They are also working together as a team, whether it is with a parent or with a sibling to get the job done.

3.  Children will be more apt to eat what they make.    

Perhaps it is the enthusiasm  creating something themselves, but they will be more likely to eat whatever they had a hand in making.   Cooking new foods is one way to expand your child’s taste buds.

 Remember the basic goals of healthy cooking at home are to reduce the unhealthy fats,  and lower the salt, and sugar in many of the dishes we prepare.  Here are healthy recipes that incorporate these principles and have been tried and accepted well by children.  Just click away.   

So as we watch our food budget and continue to discuss preparing meals at home, don’t forget that the kids can become great chefs too! 

Tip for this week:

 All the major grocery stores in the Boston have yogurt on sale this week.  Here is a delicious recipe for yogurt parfait that children can make with just yogurt, fruit and whole grain cereal.   Serve this for dessert or as a quick breakfast.

 

breakfast_parfait

As part of our March Nutrition Month focus on ‘rethinking your drink’, let’s look at juice.

Health professional all agree that getting plenty of fruits and vegetables is key to lowering your risk for heart disease, diabetes and some forms of cancer.  So what is the best way to take in fruits and vegetables?    While both whole produce and juices count towards the achieving the recommended nine daily servings of fruits and vegetables, there are important differences in how your body processes the whole and juice versions.   

What IS juice?

Juice is the liquid version of fruits or vegetables, produced through a squeezing or pulverizing process.  But beware of products with labels like “fruit drinks” or “juice drinks” that may contain little to no actual fruit or vegetable juice.    Only buy products that say “100% juice” and that don’t have sugar as an ingredient.

Let’s check some of the Pros and Cons of juices:

 Pros: In a few cases, the juiced form makes important nutrients more accessible than the whole fruit:

·         The nutrient lycopene, which is a protective factor against prostate cancer, in tomato juice is actually better absorbed from tomato juice than fresh tomatoes. 

·         Commercially squeezed orange juice contains more antioxidants and other   added beneficial nutrients such as calcium that is not found in an orange.

 Cons:  In general, the cons of juices outweigh the pros.

·          Because they’re more concentrated, juices contain increased calorie and sugar content while losing the fiber found in whole fruits.  Each of these has the effect of raising levels of blood sugar which can contribute to development or complications of diabetes.   The difference in calories and sugar between whole fruit and fruit juice is astounding.  For example, a 16-ounce bottle of orange juice contains about 240 calories and 14 teaspoons of sugar!  A medium size orange, on the other hand, contains just 60 calories and 4 teaspoons of sugar.   Similarly, a 16-ounce bottle of apple juice contains about 220 calories and 13 teaspoons of sugar, while a medium size apple has just 55 calories and 4 teaspoons of sugar. 

·         In addition to having fewer calories, the fiber in whole fruit of the orange or apple fills you up and also helps to keep your blood sugar levels from spiking and then crashing.  This is because the fiber slows down your body’s absorption of the sugar in the fruit.   Check out the sugar content of juice compared with fruit.

ü  To make sure you’re getting the best deal for your buck, read the label and look for 100% juice, BUT don’t stop there.

Carefully read the label and select nutrient –dense juices, those with the highest percentage of nutrients like vitamin A, vitamin C, folate and that are fortified with calcium.  It’s also important to read the ingredient label to know exactly which juices are in the product you’re buying.  The label lists ingredients in order of abundance, from most to least.  A bottle of “100% Apple and Pomegranate Juice” turns out to have apple juice listed first, so you’re probably getting very little pomegranate juice, with its good nutrients.

ü  Beware of “juice drinks”, “fruit drinks” or “juice cocktails”.

These beverages often contain little or even no fruit juice.  You’ll be getting the same or even more calories and sugar as in 100% fruit juice without any of its vitamins, minerals, or antioxidants.  “Juice drinks” are often made to look like fruit juice.  The pictures of fruit and the words “all natural” are confusing to customers.  But if you read the label carefully, you can see how much juice the drink actually contains – usually 0-10% juice, with no significant amounts of any vitamins.  It is really more like sugar water.  Calories without nutrients are called “empty calories”.  For about 240 calories and 13 teaspoons of sugar per 16 ounce bottle, that is a lot of calories being wasted (more like waisted…).  For more information on reading the label, go to Healthy Messages.

ü  Watch your juice portions.

Recommended juice portions are   4 to 6 ounces per day, with the goal to meet the balance of fruits and vegetable needs through fresh, frozen or canned produce.   It’s easy to go over this recommended intake from the common size of bottles found for individual sale. They are usually 12 to 16 ounces, which is two or more times the recommended daily intake.  If you do make these purchases, share your drink or save some for the next day.

For more tips on healthy juice, click here.

Posted By

Steven Belec, Director
Mayor’s Health Line,
Boston Public Health Commission

 

1.      You Can Apply for SNAP – SNAP (Supplemental Nutrition Assistance Program) is the NEW name for the federal Food Stamps program. Many families are eligible and it’s easy to start an application! The Mayor’s Health Line can help you begin the process right over the phone. Call 617-534-5050 or 1-800-847-0710.

2.      The First Step is Simple – The initial step of the application is easy and can be completed over the phone. Seniors even have an easier application. Interviews are required for all applicants, but this can also be done over the phone.

3.      You Can Find Out If You Are Eligible – Before applying, you can go to a website to use an online calculator tool and see if you may be eligible for benefits. Find it here: http://www.gettingfoodstamps.org/Screener2/index.cfm

4.      If Eligible, You May Receive Food Stamps Within 1 Week – If you qualify for emergency food stamps, the DTA (Department of Transitional Assistance)  must provide them no later than 7 days after they receive your application. For regular food stamps, it is no later than 30 days after DTA receives your application.

5.      SNAP Benefits Are Given on a Card – This plastic card, called an EBT (Electronic Benefits Transfer) card can be used at grocery stores in the same machine that ATM or credit cards are swiped. This provides privacy and will prevent others from knowing that SNAP benefits are being used for payment. This card is automatically reloaded with funds each month the person is eligible for benefits.

6.      Many Seniors Have NO Asset Limits – Recently, the SNAP program eliminated the asset ceiling for many low-income households. Seniors whose income is below the eligibility guidelines will not have to provide information about assets.

7.      No Work Requirements if Caring For a Child – A person who is responsible for the care of a dependent child under age 6 or of someone who is incapacitated is exempt from work requirements. The person does not have to be living in the same household as the dependent. Further, a person who is residing in a home with someone else under age 18 is exempt from the Food Stamp Work Program. The applicant does not have to be related to or responsible for the household member under 18.

8.      You Can Get Food Stamps While Working – People who have any sort of regular income, including Social Security or a pension can get food stamps.

The Mayor’s Health Line can help you with a new application for Food Stamps and SNAP benefits right over the phone. They can also assist you if you have questions or are caught in the middle of the process.

Call the Mayor’s Health Line at 617-534-5050 or 1-800-847-0710.