Weighty Wednesday

Flat-belly foods

Quinoa
..... Researchers at Penn State have found that dieters who choose whole grains lose twice as much belly fat as those who stick with white-flour products, even though they consume the same number of calories.

Green tea
..... Catechins, the powerful antioxidants found in green tea, are known to increase metabolism. A study by Japanese researchers found that participants who consumed 690 milligrams of catechins from green tea daily had significantly lower body mass indexes and smaller waist measurements than those in a control group.

Kefir
..... this delicious dairy product is a belly-blasting essential. Beyond the satiety-inducing protein, the probiotics in kefir may also speed weight loss. British scientists found that these active organisms boosted the breakdown of fat molecules in mice, preventing the rodents from gaining weight. The researchers still need to prove the finding in humans...

Avocado
..... These delicious treats are loaded with monounsaturated fats (also found in olive oil), which have been linked to weight loss and lowered LDL cholesterol levels. Studies show that a healthy-fat Mediterranean diet is more effective than a diet that avoids fats altogether.

Eggs
..... A British study found that people who increased the percentage of protein-based calories in their diet burned 71 more calories a day (that's 7.4 pounds a year!).

Grapefruit
..... A grapefruit a day in addition to your regular meals can speed weight loss. The fruit's acidity slows digestion, meaning it takes longer to move through your system, and you'll end up feeling fuller, and more satisfied, for longer. And the vitamin C-packed grapefruit works to lower cholesterol and decrease risk of stroke, heart disease, and some types of cancer.

Thanks to Eat This Not That and Women's Health magazine for much of this information.

Weighty Wednesday

An apple a day not only keeps the doctor away... it helps you lose weight. Eating a small apple before each meal is a proven weight-loss booster.

An apple is the perfect blend of fiber and water. The combo of fiber and water makes you feel full, which helps your overall health, because it keeps you from eating other things that are more likely to lead to problems associated with obesity, like heart disease and diabetes.

Another benefit of fiber and water: Together they keep your food bulky and soft, so it can move easily through your system without putting too much pressure on your intestines. Remember, without water, fiber often turns to cement.

Be sure to go for organic apples. If not organic, at least makae sure they're free of pesticides. Apples are among the top 12 most pesticide-polluted fruits and veggies.

Weighty Wednesday

Do you know the difference between a portion and a serving? A portion is the amount of food you choose to eat. A serving is the amount experts recommend you eat.

It has been estimated that, in the past 20 years, portion sizes have increased by as much as 50%! The average person today eats 200 calories each day than in the 1970s. Did you know that a typical dinner plate holds 3 servings of spaghetti? The less (physical) work we do, the more we eat. No wonder we have so many weight-related problems!

The following chart will help you dish up a healthier plate. If you're thinking it looks like you'll be eating a lot less, look on the bright side. You've probably been getting more servings of fruits and veggies than you thought. 8-]


Serving Sizes

Example	One serving equals	About the size of
GRAINS	aim for 6-11 servings daily
Bread	1 ounce (1 small slice, ½ bagel, ½ bun)	Index card
Cooked grains	½ cup cooked oats, rice, pasta	Billiard ball
Dry cereal	½ cup flakes, puffed rice, shredded wheat	Billiard ball
.
FRUITS and VEGETABLES	aim for 5-9 servings daily
Raw fruit	½ cup raw, canned, frozen fruit	Billiard ball
Dried fruit	¼ cup raisins, prunes, apricots	An egg
Juice	6 oz 100% fruit or vegetable juice	Hockey puck
Raw vegetables	1 cup leafy greens, baby carrots	Baseball
Cooked vegetables	½ cup cooked broccoli, potatoes	Billiard ball
.
MEAT and BEANS	aim for 2-3 servings daily
Meat, tofu	2-3 oz cooked beef, poultry, fish, tofu	Deck of cards
Beans	½ cup cooked beans, split peas, legumes	Billiard ball
Nuts & seeds	2 Tbsp nuts, seeds or nut butters	Ping pong ball
.
DAIRY	aim for 2-3 servings daily
Cheese	1 oz or 1 thin slice	Pair of dice
Milk	1 cup milk, yogurt, soy milk	Baseball
.
FATS & OILS	Eat sparingly...	Choose heart-healthy fats
Fat, oil	1 tsp butter, margarine, oil	1 die

Weighty Wednesday

Don't just survive - THRIVE!

Because most of us get fewer fruits and vegetables than we need, our bodies crave them more than just about any other food. We might get by on 1-2 servings a day, but why just get by?! Aim for those 5 recommended servings and thrive!

How much is one serving?
--1 medium piece of fruit
--1/2 cup fruit (raw, canned, or frozen)
--1/2 cup cooked vegetables (canned or frozen)
--1 cup raw vegetables
--1/4 cup dried fruit
--4-6 oz. of 100% juice (serving size depends on the type of juice)
--1/2 cup cooked peas or beans

Here are a few tips to make those 'extra' servings a habit:

• Add fruit to your cereal, oatmeal, waffles or pancakes at breakfast.
• Create your own yogurt flavors with plain yogurt and different combinations of fresh fruit.
• Snack on raw vegetables or fruits instead of chips or pretzels. Keep sugar snap peas, raisins or carrot sticks in your car, your office or your backpack.
• Use chunky salsa instead of thick, creamy snack dips.
• Drink 100% juice instead of addictive coffee, tea, or soda.
• Going out to lunch? Take a trip to the salad bar. Use lots of dark green leaves and other vegetables instead of piling on all of the extras like eggs, bacon and cheese.
• Add frozen veggies to any pasta dish.
• Keep fruits and vegetables in line of sight. Grapes, oranges, bananas, and apples make a colorful bowl arrangement on the table.
• Dried fruit is just as portable as potato chips -- and less messy. It's especially good in a basic trail mix.
• When cooking vegetables, make 2-3 times more than you need and immediately store the extra away for tomorrow.
• Add your own beans and vegetables (tomatoes, spinach, peppers, cabbage) to canned and quick-serve soups.
• If you must have pizza, load on extra veggies and pineapple instead of fatty meats and extra cheese.
• Try berries, melons or dates for a naturally sweet dessert rather than the usual candy bar, cookie, or ice cream sandwich.
• Frozen fruit and veggies are nearly as healthy as the fresh stuff, and only take minutes to prepare.
• Combine fruit with your main meal courses. Raisins, apples and tangerine slices add sweet, crunchy variety to a salad. Apples complement pork, pineapple is great with fish, and orange slices are perfect with chicken.

Weighty Wednesday

Substitutions for Healthier Baking

INSTEAD OF	SUBSTITUTE	AMOUNT
Bleached all-purpose flour	Unbleached all-purpose flour	Equal amounts
	Whole wheat flour	Replace up to half
	Spelt flour	Use a quarter less liquid
---
Butter/margarine	Nonfal plain yogurt	Replace up to half
	1% cottage cheese, pureed Cup	Replace up to half
	Applesauce or prune puree	Replace up to three-quarters
---
Chocolate chips, marshmallows, candies	Toased nuts, unsweetened dried fruit	Use half less
---
Cream	1% milk (in batter, muffins & biscuit dough	Equal amounts
	Evaporated skim milk	Equal amounts
---
Cream cheese	Light cream cheese	Equal amounts
	Cottage cheese, pureed to smooth	Equal amounts + ¼ cup butter/margarine
---
Eggs (each large)	Egg whites or egg substitute	2 whites or ¼ cup eggg substitute
	Tofu	¼ cup mashed
	Apple butter or fruit puree	3 tablespoons
---
Granulated or brown sugar*	Honey	Replace up to half
	Maple syrup	Use 1/3 less
	Molasses	Use half less
	Fruit juice concentrate	Use half less
---
Nuts	Nuts, toasted	Use half less (toasting intensifies flavour)
---
Peanut butter, regular	Reduced fat or light	Equal amounts
---
Sour cream, regular	Reduced fat	Equal amounts
	Plain yogurt	Equal amounts
---
Vegetable oil (in breads, quick breads & muffins)	Baby food fruit (prune, pear or apple) and 1% buttermilk	½ cup fruit + ½ cup buttermilk per cup of oil
---
Whipping cream	Evaporated skim milk	Equal amounts (baking only NOT for whipping)
---
Whole milk	1% or skim milk	Equal amounts

*For each cup of the liquid sweetener substitutions suggested, decrease other liquid in recipe by ¼ cup and add ½ teaspoon baking soda.

Weighty Wednesday

Trying to lose weight? Or just eat healthier? When you're eating out, the salad bar is your best bet, right? Maybe not. If you're not careful, you could end up with over 1,000 calories on that 'healthy' plate.

Try these helpful strategies to avoid a weighty disaster:


*Use a smaller plate; limit the number of trips you make.
*Start with the nutrient-rich dark green, leafy vegetables, such as spinach, romaine, and endive.
*Fill up your plate with vegetables like lettuce, cucumbers, peppers, broccoli and tomatoes.
*Pile on the protein with legumes, beans, lean meat, turkey, and crabmeat.
*Take just a small taste of the high-fat food items such as pasta salad, potato salad, macaroni salad, and coleslaw.
*Go easy on extras like croutons, chow mein noodles, crackers, nuts, seeds, crumbled bacon, and shredded cheeses.
*Dress your salad with 2 tablespoons of a low-calorie or light salad dressing, OR only 1 tablespoon of regular salad dressing. Or try a splash of flavored vinegar.
*If the salad bar contains soups, choose a broth-based version over a cream-style selection.
*Allow yourself just a small taste of the whipped topping-jello-fruit combinations.
*For dessert, return to the salad bar for a small plate of fruit topped with a little yogurt or cottage cheese.

SALAD BAR GUIDE

FOOD	AMOUNT	CALORIES	FAT GRAMS
VEGETABLES
Artichoke Hearts	1/4 Cup	20	Trace
Avocado	1/4 Cup	75	8
Bean Sprouts	1/4 Cup	8	Trace
Beets	1/4 Cup	15	0
Bell Pepper	2 Tbsp	3	Trace
Broccoli	1/4 Cup	6	Trace
Carrot, shredded	1/4 Cup	15	Trace
Cauliflower	1/4 Cup	6	Trace
Cucumber	1/4 Cup	4	Trace
Green Peas	2 Tbsp	30	Trace
Letttuce	1 Cup	10	Trace
Mushrooms	1/4 Cup	5	Trace
Olives, ripe	2 Tbsp	30	4
Radishes	2 Tbsp	2	Trace
Spinach	1 Cup	10	Trace
Tomato	1/4 Cup	15	Trace
---
FRUITS
Fruit cocktail, canned in juice	1/4 Cup	35	0
Mandarin Oranges, in juice	1/4 Cup	25	0
Melon, fresh	1/4 Cup	15	0
Peaches, canned in juice	1/4 Cup	25	0
Pineapple, canned in juice	1/4 Cup	35	0
Raisins	2 Tbsp	60	0
Strawberries, fresh	1/4 Cup	10	0
---
BEANS, NUTS, SEEDS
Chickpeas	1/4 Cup	40	<1
Kidney Beans	1/4 Cup	55	Trace
Sunflower Seeds	1 Tbsp	80	7
---
MEAT, POULTRY, FISH, EGGS
Eggs, chopped	2 Tbsp	25	2
Ham, chopped	1 oz	35	1
Shrimp	1 oz	30	<1
Turkey	1 oz	35	<1
Tuna, canned in water	1 oz	35	<1
---
CHEESE, DAIRY
Cottage Cheese, creamed	1/4 Cup	60	3
Cottage Cheese, 1% low fat	1/4 Cup	40	<1
Cheddar Cheese	2 Tbsp	55	5
Mozzarella Cheese	2 Tbsp	40	4
Parmesan Cheese	2 Tbsp	45	3
---
OTHERS
Chow Mein Noodles	1 Tbsp	15	<1
Croutons	1/4 Cup	27	4
Bacon Bits	1 Tbsp	25	2
---
MIXED SALADS
Cole Slaw	1/4 Cup	45	4
Macaroni Salad	1/4 Cup	100	10
Potato Salad	1/4 Cup	100	10
Tuna Salad	1/4 Cup	190	10
Three Bean Salad	1/4 Cup	60	0
---
DRESSINGS
Blue Cheese	2 Tbsp	155	15
Italian	2 Tbsp	160	15
French	2 Tbsp	135	15
Italian, low calorie	2 Tbsp	15	0
Lemon Juice	2 Tbsp	8	0
Oil and Vinegar	2 Tbsp	100	8
1000 Island	2 Tbsp	120	10
Vinegar	2 Tbsp	4	0

Cooking Substitutions

Eating healthy doesn't mean tossing all your favourite recipes. They can easily be adapted with a few light-weight substitutes.

Instead of...	Try...
1 cup cream	1 cup evaporated milk
Cream to thicken soups	Pureed potatoes or vegetables
Oil-based marinades	Citrus juice or flavoured vinegar
Stick margarine	Small amounts of olive oil, canola oil, or broth
2 ounces of mild cheddar cheese	1 ounce reduced-fat sharp cheddar cheese
White rice	Brown rice, bulgur, kasha, quinoa, whole-wheat couscous
Meat or poultry for stir fry	Tofu (extra firm, cubed) or more vegetables
Ground meat	Ground breast; finely chopped vegetables with less meat; crumbled tofu, tempeh, or soy crumbles; beans