Got a Fast Food Craving?

Fast Food Hasn't Gotten Much Healthier, Study Says
Researchers analyzed 14 years of menus from familiar U.S. chains

WebMD Medical News  
By Robert Preidt, HealthDay Reporter 

WEDNESDAY, May 8 (HealthDay News) -- Next time you have a craving for fast food, don't kid yourself that choices today are much healthier, a new study says.

The nutritional quality of menu items at fast-food restaurants has improved only modestly over 14 years, according to researchers.

The researchers analyzed menus from eight fast-food restaurant chains. The menus from 1997-1998 to 2009-2010 came from McDonald's, Burger King, Wendy's, Taco Bell, Kentucky Fried Chicken (KFC), Arby's, Jack in the Box and Dairy Queen.

The study authors used the U.S. Department of Agriculture's Healthy Eating Index to evaluate the nutritional quality of the menu items. Overall, the score for all eight restaurants increased from 45 to 48 during the 14-year period.

During that time, menu scores did not change for fruit, whole fruit, total vegetables, dark green and orange vegetables, legumes, total grains, whole grains, and oils. The good news was that scores improved for meat, saturated fat, and calories from solid fats and added sugars. On the other hand, scores for milk/dairy and sodium got worse.

The overall nutritional quality score of 48 associated with these eight restaurants fell below that of the average American diet (55), which the USDA considers far from ideal, according to the study appearing online May 7 and in the June print issue of the American Journal of Preventive Medicine.

"Given the role of fast food in Americans' diets, restaurants are in a unique position to help improve the diet quality in the U.S. by improving the nutritional quality of menu offerings," lead investigator Mary Hearst, an associate professor of public health at St. Catherine University in St. Paul, Minn., said in a journal news release.

"Modest improvements in average nutritional quality of menu offerings across eight fast-food restaurant chains were observed, which is consistent with both legislative efforts (e.g., banning trans fat) and the industry's own statements about creating healthier menu options. However, considering that fast food is ubiquitous in the U.S. diet, there is much room for improvement," she added.

More than one-quarter of American adults eat fast food two or more times a week, the study authors noted in the news release.

According to the author of an accompanying journal commentary, Margo Wootan, of the Center for Science in the Public Interest in Washington, D.C.: "This tiny increase [in the nutritional quality of fast food] is disappointing, and a bit surprising, given the many pronouncements by companies that they have added healthier menu options, switched to healthier cooking fats, are reducing sodium, and are touting other changes in company press releases and advertising."

The Key to Happiness?

Exercise and Happiness

My grandmother started walking 5 miles a day when she was 60.  She's 97 now, and we don't know where the heck she is. - Ellen DeGeneres

It's not news that getting regular physical exercise is one of the best things we can do for ourselves.  It keeps us fit, prevents chronic disease, and extends life.  Nearly every day, there are headlines reminding us of its long-term benefits.  But as it turns out, this emphasis on long-term benefits doesn't provide sufficient motivation for most of us to actually go out and get the regular exercise we need.  When we weigh the immediate, concrete inconvenience and discomfort of getting up and exercising right now against the future, somewhat-less-than-100-percent-certain health problems of staying put, the short term wins all too often.  It's just the way we're wired.

Exercise and mood: The immediate payoff

That's why the research on exercise and mood is such good news.  The fact is that we don't have to wait for better heart health or longer lives to benefit from exercise.  Working up a sweat is almost certain to make us feel happier right away.

In fact, exercise is one of the most reliable ways to feel good fast and to sustain that good feeling.  Here's why.

More of the good stuff

Exercise stimulates the brain to release endorphins, chemicals commonly referred to as pleasure hormones.  These are the same hormones that are released when we do something we love to do, and they make us feel happy.  So even if we don't always enjoy the exercise itself, our enhdorphin-loving brains make sure we feel great about doing it.

Less of the bad stuff

In addition to stimulating the release of endorphins, exercise also burns cortisol, a chemical often referred to as the stress hormone.  Our bodies produce cortisol when we're angry, anxious, or afraid.  Exercise is one of the most effective ways to overcome the effects of cortisol and calm back down.

Positive distraction

When we're stuck in a cycle of negative thoughts or worries, exercise can get our minds off our problems and encourage us to think more broadly about our lives, often leading us to new ideas and solutions.

More confidence

Setting and meeting challenges, no matter how small, makes us feel good about ourselves.  Exercise almost always gives us an immediate sense of accomplishment that can really give a lift to our day.

Finding the time to reap the rewards

Okay, so exercise is going to make us healthier and happier.  But what if we don't have time to do it?  How can we get all of those great benefits if we;'re just too busy to squeeze it in?

Well, it turns out that exercising makes us more productive and efficient, too - so much so that it more than makes up for the time it takes out of our days.

On days when we exercise, we use our time more efficiently, are mentally sharper and more motivated to work, and are more likely to complete what we set out to do.  So no matter how busy we are, it seems that we really do have time to get the emotional and physical benefits of exercise.

And if the prospect of a healthier future isn't always enough to get us out the door, maybe the promise of a happier day today will do the trick.

Source: Life in Balance by Linda Wallace - Taste for Life Magazine May 2013

Daily Caloric Intake

How Many Calories Do You Need

Many formulas calculate how many calories you need each day to maintain your current weight or to lose weight.  Here is a quick and easy way to determine approximately how many calories you need each day to maintain your present body weight and how many calories you need to lose weight.

To Maintain Weight: multiply your weight in pounds by 15 if you're moderately active (you do housework, gardening, and brisk walking for 30 to 60 minutes most days) or by 13 if you're sedentary (you sit all day with no planned exercise).  For example, if you're moderately active and weigh 200 pounds, your average intake is 3,000 calories per day (200 x 15).

To Lose Weight: you need to take in fewer calories than you currently do.  For example, to lose 1 pound per week you need to reduce your calories by 500 per day.  That's because 3,500 calories (500 calories x 7 days) equals 1 pound of body fat.  Losing 1 to 2 pounds a week is considered a healthy rate of weight loss.  If that's too much calculating for you, just consume fewer calories than you do now.  Most women lose weight if they take in 1,200 to 1,500 calories per day; most men lose weight if they consume between 1,600 to 1,800 calories per day.

Sleep...Glorious Sleep

Sleep, Diet Linked

People who eat a large variety of foods tend to have the healthiest sleep patterns, according to new research.  "Those who report between 7 to 8 hours of sleep each night are most likely to experience better overall health and well being." said Michael A. Grandner, PhD, of the Center for Sleep and Circadian Neurobiology at the University of Pennsylvania.  "So we simply asked the question, 'Are there differences tin the diet of those who report shorter sleep, longer sleep, or standard sleep patterns?'"

Using data from the 2007-2008 National Health and Nutrition Examination Survey, the researchers broke sleep patterns into very short (less than 5 hours per night) short (5 to 6 hours), standard (7 to 8) and long (9 or more hours).  They also examined participants' daily dietary intakes.  They found that short sleepers consumed the most calories and long sleepers the least.  Short and long sleep were also linked with lower food variety, while standard sleepers ate the biggest variety.  Such variety is an indicator of an overall healthy diet.

"What we still don't know is if people altered their diets, would they be able to change their overall sleep pattern?" Dr. Grandner said.  "This will be an important area to explore going forward, as we know that short sleep duration is associated with weight gain and obesity, diabetes, and cardiovascular disease."

SOURCE: "Eat to Dream: Penn Study Shows Dietary Nutrients Associated with Certain Sleep Patterns," University of Pennsylvania 2/6/13

Understanding Nutritional Labels

How to Understand and Use the Nutrition Facts Label

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People look at food labels for different reasons. But whatever the reason, many consumers would like to know how to use this information more effectively and easily. The following label-building skills are intended to make it easier for you to use nutrition labels to make quick, informed food choices that contribute to a healthy diet.

 

The Nutrition Facts Label - An Overview:

The information in the main or top section (see #1-4 and #6 on the sample nutrition label below), can vary with each food product; it contains product-specific information (serving size, calories, and nutrient information). The bottom part (see #5 on the sample label below) contains a footnote with Daily Values (DVs) for 2,000 and 2,500 calorie diets. This footnote provides recommended dietary information for important nutrients, including fats, sodium and fiber. The footnote is found only on larger packages and does not change from product to product.

In the following Nutrition Facts label we have colored certain sections to help you focus on those areas that will be explained in detail. You will not see these colors on the food labels on products you purchase.

 

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  The Serving Size

(#1 on sample label):
 

The first place to start when you look at the Nutrition Facts label is the serving size and the number of servings in the package. Serving sizes are standardized to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces, followed by the metric amount, e.g., the number of grams.

The size of the serving on the food package influences the number of calories and all the nutrient amounts listed on the top part of the label. Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"? (e.g., 1/2 serving, 1 serving, or more) In the sample label, one serving of macaroni and cheese equals one cup. If you ate the whole package, you would eat two cups. That doubles the calories and other nutrient numbers, including the %Daily Values as shown in the sample label.

Example
	Single Serving	%DV		Double Serving	%DV
Serving Size	1 cup (228g)			2 cups (456g)
Calories	250			500
Calories from Fat	110			220
Total Fat	12g	18%		24g	36%
Trans Fat	1.5g			3g
Saturated Fat	3g	15%		6g	30%
Cholesterol	30mg	10%		60mg	20%
Sodium	470mg	20%		940mg	40%
Total Carbohydrate	31g	10%		62g	20%
Dietary Fiber	0g	0%		0g	0%
Sugars	5g			10g
Protein	5g			10g
Vitamin A		4%			8%
Vitamin C		2%			4%
Calcium		20%			40%
Iron		4%			8%

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  Calories (and Calories from Fat)

Calories provide a measure of how much energy you get from a serving of this food. Many Americans consume more calories than they need without meeting recommended intakes for a number of nutrients. The calorie section of the label can help you manage your weight (i.e., gain, lose, or maintain.) Remember: the number of servings you consume determines the number of calories you actually eat (your portion amount).

 (#2 on sample label):
In the example, there are 250 calories in one serving of this macaroni and cheese. How many calories from fat are there in ONE serving? Answer: 110 calories, which means almost half the calories in a single serving come from fat. What if you ate the whole package content? Then, you would consume two servings, or 500 calories, and 220 would come from fat.
 

General Guide to Calories

• 40 Calories is low
• 100 Calories is moderate
• 400 Calories or more is high
   

The General Guide to Calories provides a general reference for calories when you look at a Nutrition Facts label. This guide is based on a 2,000 calorie diet.

Eating too many calories per day is linked to overweight and obesity.
 

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CLICK HERE TO READ THE FULL ARTICLE

Fish and Shellfish

A healthy diet should include at least two portions of fish a week, including one of oily fish

That is because fish and shellfish are good sources of many vitamins and minerals. Oily fish – such as salmon and fresh tuna – is particularly rich in long-chain omega-3 fatty acids, which may help to keep your heart healthy.

Most of us should have more fish in our diet, including more oily fish. However, there are maximum recommended amounts for oily fish, crab and some types of white fish. There is also additional advice for women who are pregnant or breastfeeding, and children and babies.

For a healthier choice, go for steamed, baked or grilled fish or shellfish, rather than fried. This is because frying makes fish and shellfish much higher in fat, especially if they’re cooked in batter.
To ensure there are enough fish to eat now and in the future, we should try to eat a wide variety of fish and to choose fish from sustainable sources.

Types of fish

Different types of fish and shellfish provide different nutrients.

Oily fish
Examples of oily fish are salmon, mackerel, sardines, trout and herring. These are: rich in long-chain omega-3 fatty acids, which may help prevent heart disease, & a good source of vitamins A and D.

There are some oily fish with bones that you eat. These include whitebait, canned sardines, pilchards and tinned salmon (but not fresh salmon). These fish can help make our bones stronger because they are good sources of calcium and phosphorus.

White fish
Examples of white fish are cod, haddock, plaice, pollack, coley, dab, flounder, red mullet, gurnard and tilapia. White fish are: very low in fat, making them one of the healthier, low-fat alternatives to red or processed meat, which tends to be higher in fat, especially saturated fat, a source of omega-3 fatty acids, but at much lower levels than oily fish.

Shellfish
Shellfish includes prawns, mussels and langoustine. They are: low in fat, a good source of selenium, zinc, iodine and copper.  Some types, such as mussels, oysters, squid and crab are also good sources of long-chain omega-3 fatty acids, but they do not contain as much as oily fish.

Oily fish and omega-3

Oily fish contains a special kind of fat, called long-chain omega-3 fatty acids. Long-chain omega-3 may help prevent heart disease. It is also important for women who are pregnant or breastfeeding because it can help a baby's nervous system to develop.

Oily fish are the richest source of long-chain omega-3. Some white fish and shellfish also contain long-chain omega-3, but not as much as oily fish. The main shellfish sources of long-chain omega-3 are mussels, oysters, squid and crab.

Which fish are oily fish?
These fish are all oily fish, and so good sources of long-chain omega-3: anchovies, carp, herring (bloater, kipper and hilsa are types of herring), jack (also known as scad, horse mackerel and trevally), mackerel, pilchards, salmon, sardines, sprats, trout, tuna (fresh), whitebait.

Canned tuna does not count as oily fish. Fresh tuna is an oily fish, but when it is canned the amount of long-chain omega-3 fatty acids is reduced to levels similar to those in other fish.

How much fish?

Most people should be eating more fish, including more oily fish.  A healthy diet should include at least two portions of fish a week, including one of oily fish. But for certain types of fish there are recommendations about the maximum amount you should eat.

Read the Full Article

Cutting down on red meat

Why Red Meat May Clog Arteries

CLEVELAND, April 10 (UPI) -- A compound abundant in red meat and added as a supplement to energy drinks may promote the hardening of the arteries, U.S. researchers say. 

Dr. Stanley Hazen of the Cleveland Clinic and Robert Koeth, a medical student at the Cleveland Clinic Lerner College of Medicine of Case Western Reserve University, said the bacteria living in the human digestive tract metabolize the compound carnitine, turning it into trimethylamine-N-oxide, or TMAO, a metabolite the researchers previously linked in a study to the promotion of atherosclerosis -- hardening of the arteries.

The researchers tested the carnitine and TMAO levels of omnivores, vegans and vegetarians, and examined the clinical data of 2,595 patients undergoing elective cardiac evaluations.

They also examined the cardiac effects of a carnitine-enhanced diet in normal mice compared to mice with suppressed levels of gut microbes, and discovered TMAO altered cholesterol metabolism at multiple levels.

The researchers found increased carnitine levels in patients predicted increased risks for cardiovascular disease and major cardiac events like heart attack, stroke and death -- but only in subjects with concurrently high TMAO levels.

Additionally, the study, published in the journal Nature Medicine, found specific gut microbe types in subjects associated with both plasma TMAO levels and dietary patterns, and that baseline TMAO levels were significantly lower among vegans and vegetarians than omnivores.

Foods that Safely Reduce Blood Glucose

Foods that Safely Reduce Blood Glucose

As we age, one of our priorities is maintaining optimal glucose levels to avoid heart disease, cancer, and diabetes.

There are certain foods proven to decrease blood sugar levels.  Specifically, barley and black beans have been extensively studied for their ability to maintain glycemic control.  Including these two glucose-lowering foods as part of your normal diet can help maintain better blood sugar levels.

 

Barley Lowers Blood Sugar and Insulin Levels

Excessive dietary carbohydrates, such as white rice and potatoes, trigger surges in blood glucose, a key factor in the world-wide epidemic of type II diabetes.  Aging increases this effect - beginning as early as age 20.

National Institutes of Health data indicate that 35% of Americans aged 20 or older have abnormally high blood glucose levels - known as prediabetes - as do 50% of those aged 65 years or older.

Fortunately, research has established that consumption of insoluble dietary fiber - which is found in certain whole grains, including barley - is associated with a reduced risk of type II diabetes.  Barley is also a rich source of soluble fiber.

In fact, one study conducted on over-weight women found significantly lower insulin and glucose responses following barley ingestion, compared to ingestion of oats.  The researchers concluded that particle size - flour versus flakes - made little difference.  The reduced glucose effect was determined to be the result of the higher content of the soluble fiber in the barley.

In summary, barley improves risk factors for cardiovascular disease and stroke, is a rich source of soluble and insoluble fiber - both of which benefit gastrointestinal health, and, like other fiber-rich foods, is associated with weight control.

 

Black Beans Also Target Blood Sugar

Studies show a strong association between increased consumption of the common bean - which includes black beans, pintos, and others - and a reduced risk of chronic diseases, including type II diabetes.

In 2012, this was confirmed in two separate, randomized trials in which beans were demonstrated to significantly lower glycemic response in type II diabetes.

Scientists believe that the compounds in beans may help slow activity of the enzymes that help break down starch into sugar.  This would reduce or slow down sugar release.

Also, beans have a low GI (glycemic index), which by definition means they produce a relatively low rise in blood glucose after a meal - compared to high glycemic index items such as white rice, which sharply elevate glucose and increase oxidative stress.

In addition to the above, beans lower cardiovascular disease risk factors, improve biomarkers for cancer risk, may inhibit obesity, and promote healthy gastrointestinal function.


To read the full article from Life Extension Magazine, click here.

Excessive Sodium Intake Leads to High Blood Pressure

Cut Salt to Save Lives

A gradual reduction of sodium in the US diet could save hundreds of thousands of lives, according to a new report from the American Heart Association (AHA).

Americans consume about 3,600 milligrams (mg) of sodium per day, with about 80 percent of it coming from commercially prepared and processed foods.  The AHA recommends consuming less than 1,500 mg per day, but it reports that a reduction to about 2,200 mg per day over 10 years would save up to half a million lives.

Excessive sodium intake contributes to high blood pressure, which increases the risk of heart attack, stroke, and other cardiovascular issues.

Lose Weight the Healthy Way

Lose Weight the Healthy Way
By Kathleen Zelman, MPH, RD, LD

It's never too late or too early to turn over a new leaf and resolve to get your waistline under control – again. There is no reason to wait until January 1st for the annual promise to get to a healthy weight.

So which is the best diet? There are thousands of diets to choose from but the challenge is figuring out which one is right for you. It really doesn't matter which diet you choose because all diets help you lose weight.

The secret to success is finding the diet plan that helps you lose weight and keep it off permanently. After all, what good is losing weight if you go right back to your old habits and regain the lost weight?

In search of a healthy diet plan
Experts agree, the best diet is one that is sustainable. It doesn't matter how scientific the program sounds or how fast it claims to work or even how many people have tried it. What matters is whether you can stick with the plan forever. Forget the word 'diet' and consider the plan your new way of eating, at least most of the time.

Nobody is perfect and that should not be your goal. Aim to be a "B" student instead of an "A" student because striving for perfection can lead to binges or throwing in the 'diet' towel.

Another approach is to think of your diet plan as a bank account with an allotment of calories and try to make healthy choices to use your calories. On occasion, it is fine to go over in calories as long as the majority of the time you stick to a consistent routine. In order to have sustainability and satisfy hunger, diet plans should not go below 1200 calories for women and 1500 calories for men. Once you achieve your weight loss goals, these numbers should increase by at least 200 calories per day.

Fit in fitness
The role of exercise has been in the news lately questioning the importance of exercise, especially in weight control. Make no mistake about it, exercise matters. Getting regular physical activity is absolutely essential for your heart, lungs, and muscles, for stress relief and to burn calories.

At the end of the day, losing weight is about taking in fewer calories than you burn so if exercise makes you hungrier; choose low calorie foods and drinks so you don't upset the calorie balance. Bottom line, moving more, working fitness into your daily routine will help you lose weight and make you healthier.

Components of a healthy weight loss plan
There is no such thing as "one size fits all" but a sound diet plan should contain all of the following:

• Promotes at least 3 meals daily 
• Physical activity component 
• A wide variety of foods from all the food groups, especially nutrient rich, low calorie fruits, vegetables, beans, whole grains, low fat dairy 
• Written by a credentialed professional 
• Promotes slow and steady weight loss of 1-2 pounds per week 
• Portion control 
• Allows healthy snacks between meals 
• Does not rely heavily on supplements 
• Includes small portions of your favorite foods and beverages 
• Is science-based 
• Includes a plan to help maintain weight loss 
• Recommends drinking plenty of water 
• Advocates a support network from friends, family or programs 
• An evaluation of your eating habits and suggestions for improvement 
• Is flexible enough to allow eating out 
• Advocates healthy fats and omega 3 fatty fish twice weekly 

The most important aspect is to find a diet you can live with so you can start reaping the multiple health benefits of weight loss and regular physical activity.

The Healing Powers of Herbs and Spices

The Healing Powers of Herbs and Spices
By Kathleen Zelman, MPH, RD

Most people think about healthy foods and beverages as their ticket to a healthy diet. But experts say the power of health and wellness goes beyond whole foods and includes herbs and spices.

Beyond eating a diet according to the government's MyPlate, which is chock full of fruits, vegetables, beans, lean protein, whole grains, healthy fats and low-fat dairy, add spices to your favorite dishes. Herbs and spices can boost the nutritional quality of your diet.

Not only do herbs and spices provide flavor for very few calories, they also contain disease-fighting antioxidants. Stock your spice rack or kitchen with these five spices to help boost the health of your family meals.

Five Easy Pieces
These five stand-out spices are commonly found in most kitchens and have been shown to offer health benefits. Many other herbs and spices also have medicinal properties, but these five are among the best:

Cinnamon
Health Benefit: may help control blood sugars and also may help prevent and treat heart disease.

Cinnamon contains polyphenols, natural substances that work similar to insulin in the body and may help control blood sugar levels, especially in people at risk for diabetes and heart disease. Studies show people who take ¼ to ½ teaspoon of cinnamon twice a day may help lower glucose, cholesterol and triglyceride levels up to 30 percent.

Tips:

• Use whole cinnamon whenever possible as the ground variety can fade after a few months. 
• Sprinkle cinnamon on apples, applesauce, bananas, melons, oranges and sweet potatoes. 
• Combine equal parts of cinnamon with cardamom and black pepper for a spice rub on meats. 
• Add a stick of cinnamon to soups, stews and iced tea. 
• Use cinnamon in desserts such as rice pudding, pies and cakes. 
• Mix cinnamon with hot coffee. 
• Top whole grain cereal or bread with cinnamon and little sugar. 

Tumeric
Health Benefit: may help reduce inflammation at the cellular level.

Tumeric, a member of the ginger family, contains the bright yellow compound curcumin. This ingredient is rich in antioxidants that may protect and improve the health of all organs in the body. The antioxidants prevent oxidation and inflammation that may help prevent chronic diseases.

Turmeric, of course, is a key ingredient of curry, a staple of Indian cuisine.

Tips:

• Spice up your curry with turmeric. 
• Sprinkle turmeric in a pan to toast before sautéing veggies. 
• Spice up and add color to lentils, fish dishes and rice with turmeric. 
• Blend it with butter or trans fat-free margarine and to add flavor to cooked vegetables. 
• Put zest into chicken soup, stews or chili by adding a teaspoon of turmeric. 

Coriander
Health Benefit: may help improve digestion.

Coriander comes from the coriander seeds of the cilantro plant. Oils within the seeds contain antioxidants that may help relax digestive muscles and reduce discomfort from digestion problems.

Tips:

• Combine coriander seeds with peppercorns in your peppermill grinder. 
• Grind coriander seeds with a mortar and pestle or an electric spice grinder. 
• Add whole seeds to soups, stews, fish, casseroles, marinades and vinaigrettes. 
• Combine coriander, garlic, butter and paprika for a Moroccan rub on meats. 
• Warm milk, honey, coriander and cinnamon for a delicious beverage. 
• Add Middle Eastern flavor to pancakes and waffles by adding ground coriander. 

Fennel Seed
Health Benefit: may help reduce menstrual cramps.

Fennel is both an herb and a spice that gives licorice and anise their distinctive taste. Fennel seeds contain phytochemicals, including phytoestrogen-like compounds that may help reduce menstrual cramps in women. It may even help calm colic babies.

Tips:

• Buy whole fennel seeds that will keep for up to three years and grind as needed. 
• Use fennel seeds liberally with foods of the Mediterranean diets such as tomatoes, olive oil, basil and seafood. 
• Add fennel seeds to Italian dishes, fruit salads and egg dishes. 
• Toasting fennel seeds will bring out the flavor before adding to foods. 
• Combine fennel with thyme and oregano in marinades for vegetables and seafood. 

Ginger
Health Benefit: may help calm nausea.

Ginger is well known for its ability to quell a queasy stomach, especially from motion sickness or morning sickness.

Tips:

• Grate fresh ginger over veggies or noodles. 
• Toss sliced, chopped or dried ginger into marinades or stir fry dishes. 
• Rub meat with ginger for added flavor and tenderness. 
• Add a piece of fresh ginger to your favorite tea. 
• Sprinkle ginger and brown sugar on roasted squash or sweet potatoes. 
• Fresh ginger can be shredded, minced, sliced or grated and does not need to be peeled. 
• Substitute fresh ginger for dried using a 6:1 ratio of fresh: dried. 

Sources
Grotto, David. 101 Foods That Could Save Your Life, 2007, Bantam Books. 
Aggarwal, Bharat and Yost, Debra. Healing Spices: How to Use 50 Everyday and Exotic Spices to Boost Health and Beat Disease, 2011, Sterling Books.

Brown Bag It!

The Benefits of Brown Bagging

To some, bringing a brown bag lunch to work may not seem like the most exciting thing to do. Just the term “brown bag” can sound a little boring. But when you consider the benefits brown bagging brings, the prospect of packing your own lunch quickly becomes more appetizing. Check out these benefits of brown bagging and get to packin’.

Benefit #1: Brown Bagging is Healthier
Have you ever wondered what’s actually in a typical fast food burger and fries? The answer is a lot—a lot of calories, and tons of fat. Consider this. A double Whopper with cheese, king size fry and king size coke at Burger King rings in at almost 2,100 calories and 100 grams of fat. That’s all your calories and more than your share of fat for the day in just one meal! Conversely, a home packed turkey sandwich on wheat bread with baked potato chips and a healthy drink totals about 500 calories and about six grams of fat.

Any way you slice it, packing a moderately healthy lunch from home will almost always beat the fast food competition hands down when it comes to nutrition.

Benefit #2: Brown Bag And Get More Done
When you consider travel time—and the time it takes to get your food once you get seated—going out to lunch each day can take too much time. By packing your lunch and eating at your office, you’ll be able to catch up on email, return voice mail messages, and sew up all the loose ends that accumulate during the week. Don’t feel like working through lunch? Take some time for yourself by reading a book, surfing the day’s headlines, or just daydreaming at your desk. Plain and simple, if you’re not rushing to make it to a restaurant during your lunch hour, you’ll have much more time to concentrate on more important things.

Benefit #3: You’ll Save Big Bucks
Here’s a newsflash, eating out is expensive! Have you ever really considered how much you spend on eating out for lunch? The calculation is pretty simple. Take an average meal price of seven dollars and multiply it by 20 (the approximate number of working days in a month). That’s $140 a month, and almost $1,700 per year. That’s enough money to buy two round trip plane tickets to Europe or lease a brand new economy car. When you sit back and consider it, that’s a lot of money to save just by packing a lunch to work.

Weight-Loss Strategy

Timing Counts

When you eat may be just as important as what you eat during a weight-loss program.  Late eaters lost significantly less weight than early eaters in a recent study, suggesting that the timing of large meals can be an important factor.

Researchers monitored 420 overweight adults during a 20-week weight-loss program in Spain.  The group was divided into late eaters and early eaters of the day's main meal, which in this Mediterranean population was lunch.  The early eaters (about half of the group) ate the meal before 3 p.m., and the late eaters dined after 3 p.m.  Participants consumed about 40 percent of their total daily calories during this meal.

Energy intake, dietary composition, estimated energy expenditure, appetite hormones, and sleep duration were similar in both groups, but the late eaters lost less weight.  They also consumed fewer calories during breakfast (or were more likely to skip that meal altogether) and had lower estimated insulin sensitivity, a risk factor for diabetes.