Did you know that every March since the 1970’s we have been celebrating National Nutrition Month? For those in a healthcare profession this is a time extra emphasize is placed on nutrition education and getting the message out to you. How can you get the most out of this time focused on nutrition? Every March provides you an opportunity to take an annual inventory of your nutrition habits. Are you “fueling” your body the way you want?

If this is the first time you have taken “inventory” focus on just a few areas. I will help you narrow it down by starting with beverages, snacks, and dining out. Do you select the healthiest choices in these areas?

Beverages

What is sitting on the corner of your desk or in the cup holder in your car? Soda, coffee, water? If you are a soda drinker, consider what you can do to cut back. A 12 oz. can of regular soda contains about 150 calories. If you drink one can everyday you consume 4200 soda calories each month and 50,400 calories each year. This is equal to an extra 14 ½ pounds of body weight. What are you adding to your coffee? Frequent Starbucks consumption, or adding cream and sugar to your coffee means extra calories expanding your waistline. Positive steps towards being healthier - Switch to diet soda to drastically decrease sugar and calorie intake. Try nonfat dairy creamers, less sugar and cream, or adding sugar substitutes to your coffee. Save dollars and calories by brewing coffee at home and have Starbucks for the occasional treat. If you are toting around a bottle of water you are doing great. Everyone should be consuming six to eight 8-oz. glasses of water daily. Water is the beverage our bodies need and crave to keep us replenished and feeling our best.

Snacks

Are you heading for the vending machine for your afternoon snack? Most vending machines contain high fat and high sodium products. Forgo the Swiss cakes by bringing snacks to work with you. You know you are going to have an afternoon craving, so plan ahead. Some good snack choices include fruit, yogurt, crackers and cheese, or a handful of nuts.

Dining Out

Is the drive in lane your destination several evenings after a long day of work? Most fast food is deep fat fried and includes significant fat, calories, and sodium. If you are tired and do not want to deal with cooking a meal at home you can select healthier options at the drive through. Opt for products that are not breaded, such as a grilled chicken sandwich. Forgo the fries and get a yogurt, side salad, or fruit to go with your sandwich. Your heart will thank you.

Just remember when March rolls around next year to take another inventory. Expand to other areas, such as fruit and veggie intake, omega 3’s, whole grains, etc. If you evaluate how you are doing every year and make modifications you are taking positive steps towards a healthy long life.

Now, if you want to receive regular heart health and weight loss tips from dietitian Lisa Nelson, go to http://www.enutritionservices.com/f/The_Heart_of_Health.html and subscribe to The Heart of Health today!

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Introduction

Chinese food appeals to many of us because it is tasty and relatively inexpensive. We are also under the impression that Chinese cuisine is healthy as it includes large portions of vegetables and low amounts of fat. That’s true when the dishes are prepared the traditional Chinese way in China. But American-Chinese restaurants have modified their food for American tastes and as a result, it is not as healthy as the traditional one. Western Chinese restaurants offer appetizers, fried rice, meat rolled in butter, and sweet sauces among their “goodies”. And to top it all, the portions are much larger than the ones served in mainland China. That’s why, having all this in mind, if you want to eat healthy at a Chinese restaurant, you have to choose wisely.

1. Start by choosing a good restaurant

When you are in the mood for Chinese food, avoid the typical Chinese restaurant where you can eat as much as you want for a fix price. Chances are you may not want to leave the restaurant until you feel you got your money’s worth. Unfortunately, if you do so, the restaurant will get your money but you will get the calories. Not a win-win situation. Instead, go to a restaurant where the waiter takes your order.

2. Start with a soup

A smart move when eating at a Chinese restaurant is to order a soup. Two advantages: first, less overall fat in your meal and second, the soup broth will fill you up. This translates into eating less when the waiter brings the main course.

By starting your meal with an appetizer you may ruin your goal of calories, carbohydrates, fat, etc. Pork ribs, egg rolls, fried wonton and any other fried foods are high in fat, sugar, and calories. If the waitress brings Chinese fried noodles to keep you busy until the food is served, put them aside or ask her to remove them from the table. Instead, you can kill time while you wait for the food by drinking Chinese tea. No calories there unless you add sugar.

3. Choosing the main course

When choosing the main course look for dishes that are abundant in vegetables and have small portions of meat. You can reduce calories by choosing seafood or chicken instead of choosing beef, pork, lamb or duck. You can also order two dishes: one that has meat as the base and one that is mainly vegetables such as green beans or spinach and mix them.

4. Avoid fatty dishes

Read the menu carefully and avoid for the fattiest dishes. Some words will give you a clue: beef rolled in butter or breadcrumbs, crunchy pork, etc. Find out if the meat was fried before being sauté with the vegetables. If that is the case, ask if they can sauté the meat you have chosen instead of frying it.

5. Watch out for hidden carbohydrates

Sweet and sour sauces as well as other typical sauces of the Chinese cuisine are full of carbohydrates and if you are diabetic, they can raise your blood sugar. Sugar and starches keep adding carbohydrates to many main dishes. You will also find carbohydrates in the corn flour used to thicken sauces and in the ingredients used to marinate the meat. Read the small print and ask a lot of questions to the waiter.

6. Be careful with the rice

You know that at a Chinese restaurant, you are going to be served a big bowl of rice and as you may be aware, rice contains many carbohydrates. Avoid fried rice and regular soy sauce to flavor it; you will end up with a lot of fat and sodium in your meal. If possible ask for brown rice which is rich in fiber. If they don’t have it available, hold the rice. Remember that a cup of rice has at least 45 grams of carbohydrate.

7. Reduce the salt

Order dishes with light sauces, not too thick. If you need soy sauce ask for the low sodium version and mix it with steamed brown rice, not with fried rice. To add flavor to your meal you can add some hot sauce; it has less sodium and less calories.

8. Share the dishes

If you have company, order one main dish, a soup or aperitif and some rice. Then, share it.

9. Eat with chopsticks

Eat your meal with chopsticks. If you are as skillful with them as I am, they may slow you down. But don’t worry because as everything in life, it has a positive side: you will probably eat less. Don’t fall into the temptation of asking for a fork and a knife; you may regret it.

10. And for dessert…

As for dessert, order fruit and never mind the ice-cream with sugared walnuts which I know by experience it is hard to resist. But if you have followed the above recommendations, you will feel pretty good about having eaten a healthy meal. So, why ruining it?

About the Author:
With her new book, “Your Heart Needs the Mediterranean Diet”, Emilia Klapp has helped thousands of people just like you reduce the risk of heart disease, lose weight and enjoy a more abundant life at the same time. For more information on the book and to receive a free especial report on the “Top 10 Mediterranean Curative Ingredients” go to: http://www.mediterraneanheart.com

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According to the USDA, people getting 2,000 calories a day should consume no more than about 40 grams, or 10 teaspoons of added sugar. USDA surveys, however, show that the average American is consuming about 20 teaspoons of added sugar per day, or about 64 pounds a year. Many teenage boys are devouring almost twice that amount. “Added sugars” include sucrose, glucose, dextrose, fructose, corn syrup, beet sugar, cane sugar, brown sugar, concentrated fruit juice, syrup, sorghum, honey, maple syrup, saccharine, aspartame, high fructose corn syrup, and other sugars added during processing. It does not include the natural sugars in milk, fruits, or vegetables.

Added sugars now account for 16 percent (up from 11 percent in 1977) of the calories consumed by the average American and 20 percent of calories consumed by teenagers. Soft drinks, which contain about nine teaspoons of sugar per 12-ounce can, are a leading contributor to increased sugar consumption. Soda pop may also be setting the stage for an epidemic in osteoporosis because many teenage girls and young women drink phosphorus-rich soda instead of calcium-rich milk. Teens consume almost twice as much soda as milk.

While we’ve been so concerned with fats, we’ve almost forgotten about sugar. Although too much fat in the diet can lead to minor health problems like obesity, heart disease, and premature death, sugar consumption can be much more hazardous to the health. Diets high in sugar may promote, or complicate, problems such as: acne, aging, allergies, appendicitis, arteriosclerosis, arthritis, asthma, autism, bad breath, bladder and bowel problems, bronchitis, bruxism, cancer, canker sores, cataracts, chronic fatigue syndrome, circulation problems, constipation, cystisis, depression, depressed immune system, dermatitis, diabetes, diverticular disease, dysentery, edema, endometriosis, epilepsy, eye problems, fatigue, fever, gallbladder disorders, gallstones, gas, gland problems, glaucoma, gout, heartburn, heart disease, high blood pressure, high cholesterol, hives, hyperactivity, hypoglycemia, hypthyroidism, impotence, indigestion, infection, intestinal parasites, irritable bowel syndrome, kidney problems, kidney stones, liver problems, lupus, lyme disease, memory problems, menopause, menstrual cramps, MS, mumps, obesity, osteomalacia, osteoporosis, Parkinsons disease, period problems, PMS, prostate enlargement, psoriasis, restless leg syndrome, sciatica, sinusitis, skin problems, stomach ulcers, stress, tinitus, tooth decay, tumors, urinary incontinence, urinary tract infection, vaginitus, weakened bones, wrinkles, yeast infection, and other health problems.

Because sugar is addictive, many companies consistently look for new ways to hide more and more sugars to processed foods. Added sugars are found largely in junk foods, but even healthier forms of processed foods regularly contain added sugars. To make matters worse, these processed foods tend to squeeze healthier foods, such as fruits, vegetables, and whole grains, out of the diet. It’s probably best to try avoiding processed foods as much as possible.

Fructose, the natural form of sugar found in fruit, is sweeter than refined sugar (sucrose), so you should be able to satisfy your desire for something sweet and eat something healthy at the same time. While eating plenty of fruit is healthy, fruit juice is much like refined sugar, so limit it to one cup daily. Honey has slightly more nutrition than sugar, but is still a calorie dense sweetener much like other forms of refined sugar. Likewise, brown sugar is simply sugar with molasses added, and is little better than white sugar in nutritional terms. While artificial sweeteners are sometimes recommended for those wanting to lose weight, they may be even less healthy than refined sugar. It’s best to simply retrain your taste buds to appreciate less sweet flavours.

The more sugar you consume, the more you want; the less sugar you consume, the less you want. Replace sugar with healthier forms of sweeteners (honey, maple syrup, molasses, fruit juice, etc.), and eventually reduce consumption of these. Consume a diet high in complex carbohydrates. Overcome your sugar desire with natural sugars in fruit.

Disclaimer: This article is for entertainment purposes only, and is not intended for use as diagnosis or treatment of a health problem or as a substitute for consulting a licensed medical professional.

In the era of lunchables, cheesestrings and conveniently processed snack packs, it’s no wonder why over 26% of Canadian children are overweight or obese. More children today are facing an early onset of diabetes, heart disease, cancers and more notably mental health and cognitive issues, such as ADHD, poor concentration, and decreased learning ability. For years, numerous studies have linked inadequate nutrition to the above conditions - including poor academic performance.

The Food Brain Connection

The human brain, although extremely complex, operates on a simple principal - it requires ample nutrients, including vitamins and minerals to function optimally. Even the slightest nutritional deficiency can have a huge impact on brain chemistry, resulting in impaired learning and cognitive functioning, decreased attentiveness, inability to problem-solve, anxiety, and other behavioural disorders. Skipping a meal entirely or substituting wholesome meals with nutritionally depleted foods laced with sugars and saturated fats can have the same effect.

But it’s not only malnutrition that impacts student performance. A newly released study conducted through the School of Public Health at the University of Alberta and Dalhousie’s Faculty of Medicine highlights that a quality diet with an adequate and diverse selection of quality foods is significant in academic performance. This stresses the importance of variety with particular emphasis on increased fruit and vegetable intake and moderate consumption of dietary fat.

What to do?

Simply put, what we put in, we get out. In order to achieve optimal health and academic performance, we must begin with optimal nutrition. Here are some tips to help your child to reach their full potential

1. Begin with Breakfast

We’ve all heard that breakfast is the most important meal of the day, but that’s not a reason to give Froot Loops the same kudos as rolled oats. A sugary start to the day will have the same negative cognitive impact as skipping breakfast all together. Opt for wholegrains, fresh fruit and proteins, such as nuts and seeds, for long-lasting energy and mental alertness.

Try this:

* Sprouted wholegrain bread with natural peanut butter or almond butter for sustainable energy and protein.
* Add nuts, seeds and fresh berries to wholegrain cereals
* Use quinoa as a warm cereal. Quinoa a complete protein source that contains all essential amino acids and is an excellent source of energy and essential fatty acids. Mash in a banana and stir-in coconut flakes for natural sweetness.

2. Add Healthy Fats

Omega 3 (alpha linolenic acid) is an essential fatty acid critical for proper brain development and functioning. Studies show that children with the highest levels of DHA (an omega 3 derivative) have the least risk for depression, bipolar issues and ADHD. Sources of Omega 3 include flax seed, hemp seed, walnuts; and for DHA, oily cold water fish.

Tips to try:

* Make baked fish sticks using salmon
* Sprinkle ground flax seeds onto morning cereal or use flax seed oil in dressings and dips.
* Substitute cow’s milk with hemp seed milk for a healthy dose of omega fatty acids

3. Limit refined sugars, simple carbohydrates and processed food

Refined sugars, sodas and simple carbohydrates suppress the immune system, cause blood sugar fluctuations and yeast imbalances - all which effect mood, concentration and performance.

Tips to try:

Instead of refined sugar use:

* Agave nectar - a low qlycemic natural sweetener extracted from a cactus plant
* Pureed fruit - such as dried apricots or fresh apples
* Sweet spices - such as cinnamon, nutmeg and clove

4. More Greens Please

Fruits and vegetables are loaded with vitamins, minerals and phytonutrients essential for optimal brain functionality, with dark leafy greens, sprouts and algaes being the most powerful.

Tips to try:

* Make a green smoothie blending leafy greens and sprouts with fresh fruit, such as bananas and mango - you’ll be amazed how good it tastes!
* Use collard greens as a sandwich ‘wrap’ or crispy romaine leaves as a fun taco shell
* Pack raw veggies with dip as an at school snack

Making small changes in the right direction will yield tremendous result in your child’s development and path towards optimal health, happiness and success. Get ready to watch their grades soar!

Peggy Kotsopoulos

Nutrition Consultant

beVibrant Wellness Consulting

www.beVibrant.ca

Peggy Kotsopoulos is a Nutrition Consultant and Health Educator focused on teaching REAL health through lifestyle and dietary choices that are easy, effective and delicious! As the founder of beVibrant wellness consulting, Peggy has successfully instilled healthy habits amongst hundreds of adults and children through the design and delivery of schools wellness programs, parent education seminars, corporate wellness workshops, and individual and group consultations. To find out more, visit http://www.bevibrant.ca or contact Peggy at peggy@bevibrant.ca

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