April 2010

Eat your veggies! There aren’t many of us that didn’t grow up listening to our moms chime that phrase at every dinner. For that matter, there aren’t many of us that don’t say that to our own kids now and then. Produce is power-packed with nutrition and provides many health benefits. But a recent study put a little chink in produce’s nutritional armor.

The study, published in The Journal of the National Cancer Institute followed 478,000 Europeans for nine years. Results suggest that, contrary to popular belief, consuming lots of fruits and vegetables isn’t terribly effective in preventing cancer.

Bummer. As a whole, we don’t eat nearly enough fruits and vegetables, and those added perks for eating your greens (and reds and blues and yellows) are a great incentive. But this new study is no reason to let your fruit and veggie servings slide. Many fruits and vegetables do contain cancer-fighting compounds that are still healthful even if they’re not as effective as once was thought. What’s more, eating a rainbow of produce provides your body with a wide range of vitamins and minerals. Plus, fruits and vegetables are still believed to help fight cardiovascular disease.

Try these tips for increasing your fruit and vegetable consumption:

Breakfast. Enjoy a half of a grapefruit. Top your oatmeal or cereal with berries. Add mushrooms, garlic and green pepper to your eggs.

Lunch. Make a veggie wrap with sprouts, spinach, shredded carrot, tomato, and yellow bell pepper in a whole-wheat tortilla. Enjoy a mixed greens salad with strawberries or mandarin oranges. Pack an apple, banana or pear with your lunch — no packaging needed!

Snack. Mix berries into low-fat yogurt. Make your own trail mix with dried fruit, sunflower seeds, and almonds. Dip slices of bell pepper, baby carrots, or cauliflower into hummus.

Dinner. Start your meal with a spinach salad. Steam, roast, or grill veggies for a delicious side. Top chicken or fish with a refreshing mango salsa.

Dessert. Top a bowl of mixed berries with a dollop of whipped topping. Make a smoothie with low-fat yogurt, frozen fruit, and 100% juice. Grill stone fruits and drizzle with a little honey and cinnamon before serving.

Photo:  Sandy Austin, Flickr

Last week, San Francisco declared Mondays to be “meat-free.”  The resolution is non-binding, of course, but city leaders hope that it will encourage San Francisco citizens to be more health conscious at least one day a week.  Supervisor Sophie Maxwell said in a statement that the measure will “encourage citizens to choose vegetarian foods as a way to protect the planet and their health.”

Not everyone can or wants to go 100 percent vegetarian.  But giving up meat for one or more days a week is an easy way to reduce the saturated fat in your diet.  In fact, reducing your meat consumption one day a week can reduce saturated fat intake by 15 percent, and it might lead you to make even more meals meat-free.

Not only is being a part-time vegetarian good for your body, it also promotes a healthier environment.  According to the Environmental Defense Fund:

If every American skipped one meal of chicken per week and substituted vegetables and grains, for example, the carbon dioxide savings would be the same as taking more than half a million cars off of U.S. roads. And speaking of cars, it takes fuel to transport food, so buying from local farmers and ranchers cuts emissions even if you don’t cut out any meat.

Going veg isn’t hard, but if you’re used to eating a meat and potatoes kind of meal, visit Meatless Mondays for tips and recipes.

According to current statistics, one out of eight women will develop breast cancer in their lifetime.  That makes it an issue for all women everywhere.  May is Women’s History Month, and the Dr. Susan Love Research Foundation, together with the Avon Foundation for Women is asking women everywhere to help them build an army against breast cancer.

It’s called the Army of Women, an enormous database of women — both with and without breast cancer — that researchers can turn to when they need volunteers for research studies about breast cancer and about breast cancer prevention. On the Army of Women website, Dr. Susan Love is quoted as saying:

“Over and over I’ve heard scientists lament how difficult it is for them to find the volunteers they need for research studies. I’ve long believed that helping scientists overcome this obstacle would accelerate our understanding of what causes breast cancer and how to end it. By responding to this need, the Army of Women will change the face of breast cancer research.”

Joining the Army of Women is simple.  Once you register — and anyone can register — you’ll be given a link to current research studies that are looking for volunteers.  If you find that you match the criteria for one, you can request more information.  Some studies require commitment, while others involve simply filling out an online survey.

I signed up, will you?

Whether sinus pressure or stress is the cause, a bad headache can quickly ruin a good day.  Pain relievers can give headache sufferers quick relief, but there are plenty of natural headache remedies out there too.

The first thing I reach for when I get a headache is a big glass of water.  Dehydration, even when mild, is a common cause of head pain.  Though you don’t have to gulp water all day, staying well hydrated is an easy way to prevent head pain. If that doesn’t do the trick, it’s time to look for another cause.

Sinus issues are common in the spring, and a quick and natural fix to sinus problems is a neti pot.  Using nasal irrigation, a neti pot can wash away thick sinus drainage and sooth swollen passages.  Though your first time using the neti pot can be slightly uncomfortable, it’s easy to use and drug-free.

FitSugar has several other ideas for curing a headache naturally, including eating a handful of almonds, accupressure, herbal remedies, and yoga.

What’s your best trick for curing a headache?

Food journaling — or writing down the meals and snacks you eat every day — is an important tool for losing weight.  But even if you don’t have a pound to lose, it can also help your reach nutritional goals:  Eating more fruits and vegetables, getting more fiber in your diet, etc.

That’s why I was thrilled to discover Livestrong’s MyPlate.  Simply register (it’s free!), then start logging the food you eat every day.  You can set a calorie goal or Livestrong will set one for you based on your activity level, but more importantly, the program also breaks down your meals by nutrients.  So at the end of every day, you’ll be able to see how much fat, sugar, fiber, and cholesterol you’re eating too — valuable information if you’re trying to create a healthier lifestyle.

MyPlate also allows you to track your workouts, calculating your calories burned.  This is great for balancing calories in vs. calories out, a concept that’s crucial to weight maintenance.  And you can even keep track of how many glasses of water you drink.

If you’re looking for a comprehensive way to keep track of your food and fitness, Livestrong’s MyPlate is it.

Have you ever tried food journaling before?