Making healthy food choices
Did you know that the tender spears (of asparagus) were very popular in the royal households of 17th century France? Asparagus was believed to be a powerful aphrodisiac! Well now spring is here and you can enjoy this ‘in season’ fresh vegetable for its many benefits (aside from the above)! If you have tried asparagus and loved it, good for you. If not, perhaps you have eaten asparagus that was prepared incorrectly (under-seasoned and over-cooked), making it mushy and bland. At only four calories per spear, asparagus is a low-calorie vegetable packed with nutrients and disease-fighting compounds.
In addition to being low in calories, asparagus is a great source of the B-vitamin folate and a good source of both vitamins A and C. Five spears provides 20 calories, no fat and 110 micrograms (mcg) of folate, which meets 28% of the recommended Daily Value (DV). Optimal folate intake is crucial for a healthy pregnancy, making new cells and forming neurotransmitters, or chemical messengers in the brain. Folate is also important for reducing your risk of developing heart disease. It controls the amount of homocysteine (an amino acid) in your bloodstream. When folate levels plummet in your system, homocysteine levels increase, causing damage to the delicate arteries which supply brain to your brain and heart. Keep in mind that folate is highly susceptible to destruction through cooking (heat, air, light) so cook your asparagus whole (briefly) and don’t submerge it in water.
Vitamins A and C are antioxidants. They protect cell membranes from damage and promote a healthy immune system. Vitamin A plays a role in the creation of new cells, reproduction, growth and development, promotes healthy eyesight among other functions. Vitamin C is needed to form collagen, a fibrous protein that acts like cement in your body, along with elastin it gives your tissues form and provides firmness and strength. Without these substances, your body would fall apart. One serving of asparagus, or five spears, meets 10% of the DV for vitamin A and 15% for vitamin C.
Asparagus contains a powerful compound which acts like an antioxidant, offering protection against cancer. It is called glutathione (a small protein). Like vitamins A and C, glutathione protects cells against free radical damage which can, at worst, lead to cancerous changes. In fact, in an analysis of nearly 40 green vegetables, fresh cooked asparagus came in #1 for glutathione content.
Choose odorless asparagus with dry, tight or compact tips (most of the nutrients are in the tips!) versus loose, frayed tips. You can refrigerate fresh asparagus for up to four days. Simply wrap the ends of the stalks in a wet paper towel and placing the asparagus in a plastic bag. When preparing, remove the woody stalk or the point where it naturally ‘snaps’ off toward the bottom of the stalk. If they are very thick stalks, try using a vegetable peeler to remove some of the exterior and make it easier to find the woody part, which you can cut off with a knife.
Never overcook your asparagus. It is best ‘al dente.’ Try grilling it or cooking it in a pan with a bit of oil (browning the sides). Make a orange-soy dressing or marinade with about 1 TB each of reduced-sodium soy sauce and fresh orange juice, 1/2 tsp each grated fresh ginger, orange rind and sesame oil. Toss it in the mixture before steaming, browning in a pan or grilling. Top with diced shallots, if desired.
When we think of asparagus in the U.S. we typically think of ‘green’ asparagus. White asparagus is not a different variety of asparagus but is grown using a different cultivation technique. It is more popular in Europe and tastes slightly less bitter than its green cousin. Purple asparagus, originally cultivated in Italy, is actaully a different variety and has more sugar and less dietary fiber than green asparagus.
March is National Nutrition Month. The theme, created by the Academy of Nutrition and Dietetics, for 2012, is to ‘get your plate in shape.’ These days it is all about your ‘plate.’ Take the traditional food guide pyramid for example. It is a part of our nutrition history – a thing of the past, having been replaced by the ‘choose my plate‘ graphic.
So, how can ‘A Perfect Plate’ help you to “get your plate in shape?” Try these National Nutrition Month tips this week. Look forward to more helpful ‘good nutrition‘ suggestions this month!
Devote half of your plate to fruits and vegetables
This is particularly important for your lunch and dinner meals. For optimal health benefits and weight management, choose more vegetables (from all five subgroups: orange, dark green, starchy, beans and ‘other’) than fruits. ChooseMyPlate.gov recommends consuming 2.5 cups of vegetables and 2 cups of fruits on a 2000-calorie diet. Don’t forget bright colors such as red (think red bell peppers) and purple/blue (blueberries and beets). Look for what is in season and/or try frozen produce for quick smoothies and side dishes. For each meal, aim to consume at least one piece of fruit, one serving of vegetables, or both.
Vary your protein choices
Think your only options are beef, pork or chicken? Think again. It could be time to update your plate! You have varied nutrition needs. Therefore, you should choose from a variety of foods every week from the ‘protein’ food group. Options include seafood, legumes (starchy beans and peas), eggs and less common plant-based proteins, such as whole soy foods. Examples include edamame, or whole green soybeans, which can be purchased in the frozen food section for ultimate convenience, and quinoa. Quinoa is an iron-rich, high-quality whole grain which also happens to be a ‘complete’ protein food. Complete proteins contain all of the amino acids, like meats, dairy, poultry and fish. Because fish is generally low in total and saturated fat, make it your protein choice at least twice weekly. How much space should lean protein foods take up on your plate? No more than 1/4 of your plate, roughly 3 to 5 oz.
These tips may be publicized during National Nutrition Month throughout March, but you should aim for ‘optimal nutrition’ year-round.
Engaging in regular workouts doesn’t give you license to eat significantly more food! The best way to balance diet and exercise is to plan your menu in advance. You need fuel in the form of food, just like a car needs gas, to have the energy to press through your workout. During an average, moderate-intensity workout, a woman burns approximately 350 to 400 calories.
What about after burn? Doesn’t your metabolism stay elevated for the next 12 to 24+ hours? One research study found that women burned more calories for up to 67 hours following an intense 40-minute cardio workout. That sounds impressive, however, that after burn effect added up to only 50 additional calories expended (in total). One Oreo cookie (only one) has about 50 calories. Thus, the after-burn effect is pretty insignificant when you look at it from that perspective.
About an hour before you head outside for your run or to the gym, have a light-to-moderate-sized snack, about 150 to 250 calories on average. It should be a carbohydrate-rich snack with a bit of protein. Stear clear of high fat fare or too much protein or fiber as these nutrients delay gastric emptying and digestion, which may cause abdominal cramping. Great workout fuel snacks include a slice of whole-wheat bread with 1 TB of peanut butter, a light yogurt mixed with a 1/4 cup of reduced-fat granola or 10-oz of low-fat chocolate milk.
Fuel properly post-workout to replace depleted glycogen stores with a meal that is composed of simple and complex carbohydrates. Healthy simple carbohydrates include fruits and dairy products. Healthy complex carbohydrates include vegetables and whole grains. Your post-workout meal should also contain a moderate amount lean protein (10 to 20 grams) and a bit of healthy fat; plus plenty of water. Again, in addition to providing your body with glucose (quick fuel) to build up the glycogen stores in your liver and muscles, a post-workout meal rich in vitamins, minerals and antioxidants helps to repair muscle tissue, ease post-workout soreness and replenish body fluids.
Where are we in our fight against the “war on childhood obesity” in the United States? According to the American Academy of Child and Adolescent Psychiatry, between 16% and 33% of children and teenagers are obese. Obesity increases the risk of suffering from chronic conditions and illnesses, such as heart disease. Recently, First Lady Michelle Obama has brought the spotlight back onto this issue, giving it a fresh perspective. The first step in preventing, and even reversing, this disturbing health crisis is in publicizing it or increasing awareness through media venues, campaigns, partnerships and alliances. The goal of the “Let’s Move” campaign is to improve nutrition and reduce childhood obesity. As a mom and a very prominent public figure, Michelle Obama realizes that with power comes a responsibility to make a difference through awareness and action. Most Americans don’t realize that obesity is the most common form of malnutrition in the United States today.
What has “Let’s Move” accomplished to defeat childhood obesity? Many large corporations and non-profit organizations have come forward, willing to donate time, money and resources to this cause. The National Hockey League (NHL), Major League Baseball (MLB) and Disney have all teamed up with “Let’s Move” to create public service announcements (PSAs). These PSAs feature actors and athletes, who inspire kids to sign up for team sports and get active.
Raising healthier kids is no small undertaking. Luckily there are plenty of resources available, national and local, on- and off-line such as your state’s department of health services. Act now, act quickly. Start slowly.
Suggestions:
1. Keep plenty of healthy foods in your home for quick snacks and meals, such as low- or non-fat yogurt, whole-grain crackers, fruits and vegetables and lean meats.
2. Play with your children, in and/or outdoors. Exercise reduces the risk for childhood and adolescent obesity.
3. Set an example. Live healthfully and show your child how it is done.
Developing a home fitness routine may seem daunting, even overwhelming, particularly if you are an exercise novice. In a world where “instant” is the norm, particularly in today’s technology world, it is tempting to skip the planning phase, diving into a potentially inappropriate exercise routine and overspending on exercise equipment. Save money, time, and potentially injury by familiarizing yourself with some fitness basics.
Before embarking on any moderate to vigorous exercise routine, it is essential to check with your doctor and possibly schedule a physical, particularly if you have an existing medical condition, such as high blood pressure.
A well-balanced routine includes two main components: cardiovascular activity and strength training. However, stretching post-exercise, while muscles are warm, enhances flexibility and reduces your risk of injury.
Guidelines: If you are not familiar with the exercise recommendations for healthy Americans, this is the place to start. The Centers for Disease Control and Prevention provide age-specific exercise guidelines and lists some of the benefits of exercise based on their 2008 Physical Activity Guidelines for Americans Toolkit.
Assessment: Make goal setting easier by assessing your wants, needs and potential limitations. Determine how much space you have in your home for working out comfortably, outline a budget and make a list of physical activities you currently enjoy or enjoyed as a child.
Goal setting: The information gained from your assessment as well as your fitness goals will help you determine the best picks for your home fitness equipment. Start by setting two to three fitness goals. Ideally, goals should be specific, realistic and measurable. Perhaps you wish to lose weight and/or body fat, tone and strengthen specific muscle groups to improve sports performance or enhance flexibility to ease the pain of tight muscles.
While it is certainly possible to engage in an exercise routine at home without pre-planning, taking the time to plan and self-reflect will help you avoid making costly and potentially dangerous choices. Planning reduces the likelihood that your brand new stationary bike will end up serving as an expensive coat rack.
