Diet and Nutrition

Michael Phelps to Pitch Frosted Flakes

It was just released that upon Michael Phelps’ return to the U.S., for whom he’s won eight gold medals, he will become the poster boy for Frosted Flakes cereal.

This is the cereal, covered in sugar, packed with calories that kids across America are eating for their very unhealthy breakfasts. And the guy pitching is in fact the one who kids across America are admiring for his remarkable athleticism.

michael phelps wheaties After his medal-sweep in Athens, Michael pitched Wheaties. Which seems very appropriate. The brand conveys, health and strength. Frosted Flakes is far from being the breakfast of any champion. In fact, in the newly-released Eat This, Not That for Kids!, Frosted Flakes topped the list of cereals your children should never eat… or you for that matter.

One serving of Frosted Flakes has 120 Calories, 0g Fat, 12g Sugar and only one gram of Fiber.

Compare that to Wheaties with 100 Calories, .5g Fat, 4g Sugar and 3g Fiber. Also, Wheaties is made with 100% whole grains.

With a platform primed for encouraging and promoting the health of children in America, it’s disappointing to see Michael Phelps cashing a check for the alternative.

Posted on August 21, 2024 by Natalie K

Basics on Food Storage Safety to Avoid Illnesses

Whether you’re putting food away in the refrigerator or freezer, you need to take caution to prevent foodborne illnesses. These illnesses are caused by microorganisms such as Salmonella, E. coli O157:H7, and C. botulinum. Keeping foods chilled at proper temps is the best way to prevent or slow the growth of these bacteria.

Basic Food Storage Tips

1. Keep appliances at the proper temperatures.

2. Make sure you are checking your appliances temps regularly and that they fall in the desired range.
Refrigerator temperature should be at or below 40° F (4° C)
Freezer temperature should be 0° F (-18° C).

3. Check storage directions on labels.

4. Most people think that only dairy or meats need to be kept cold, but don’t forget about condiments (i.e. mayo and ketchup) because most of these need to be placed in the fridge after opening. If in doubt that you haven’t stored an item properly, it’s usually best to throw it out. Don’t chance it, you could get really sick!

4. Perishables need to be placed in the fridge or freezer right away. Stick to the “two-hour rule”.

5. Foods should not be left out at room temperature for any longer than two hours, or if the air temperature is above 90° F, it’s recommended to only have the food out for one hour. This rule applies to all food, even take-out!

6. Don’t crowd the refrigerator or freezer. When putting food away, it is important to leave space for air to circulate.

7. Use ready-to-eat foods as soon as possible. Refrigerated ready-to-eat foods (i.e. lunch meats) need to be eaten as soon as possible. This is because the longer they’re stored in the fridge, the more likely bacterium that causes food borne illness can grow.

8. Keep an eye on your food, throw out spoiled food. If it looks or smells different and suspicious don’t take a chance, go ahead and throw it out.

Food safety is in your hands. Practice these simple rules and help keep yourself safe and minimize your exposure to potential harmful and life-threatening illnesses.

Posted on August 21, 2024 by Kinsey

Getting a Body Like an Olympian

Very few of us have the time (or discipline) to train year after year like the Olympic athletes do, but when it comes to their bodies, we would all love to have access to the secrets and training tips that sculpt these elite athletes into the phenomenal machines they are.

Oymipic body

The experts at WebMD recently came up with a list of ten things we all can do to get our bodies (kinda) looking like our favorite Olympians. Here is a look at a few of their suggestions that caught my eye:

1. Know what your body is best suited for: So you’ve already signed up for a gymnastic class at your local gym but you’re 5′ 7″. Not to dash your hopes at a gold medal, but most gymnasts are under 5 feet (Shawn Johnson is a petite 4’8″). They pack a lot of power and speed in those compact bodies. The take-home message with this suggestion is to work with your body type, not against it. If you love to be active and want to invest some energy into excelling at an activity but don’t know what you’re suited for, seek the counsel a trained exercise physiologist. He or she will be able to take a logical look at your body composition and your muscle fibers to determine what kind of sport you are best suited for.

2. The Power of Protein: Much attention has been placed on what the Olympic athletes eat to maintain their endurance and keep them healthy. Every piece of dietary advice from the athletes themselves, their personal nutritionists or their trainers include the “p” word: Protein. The key to developing muscle and keeping your energy levels sustained throughout the day, whether you’re swimming four hours or sitting at your desk for four hours, is to include a lean protein source in each meal or snack you eat.

For most of us, you can find out how many grams of protein you need by dividing your body weight in pounds by 2.2. This will give you your weight in kilograms. Next, multiply this number by 1.5 to get the average number of protein grams you should consume each day. Many of the Olympic athletes are eating 3 to 5 times the amount of average protein intakes for their weight and size because of their training and physical needs, they require more.

Have fun as you apply some of the tips and inspiration of these Olympic athletes into your own life. Make realistic goals for yourself and even though we may never sport abs like Michael Phelps or Dara Torres, we can at least have a great time trying to achieve our own fitness goals.

Posted on August 21, 2024 by heather

Guest Blog: Butter is Better than Margarine

For August, the Featured Guest Blogger of the Month, and in this case Bloggers, are the dynamic sisters Janet and Greta Podleski. These witty ladies are the funny-bones behind the new tasty and health-conscious cookbook, Eat, Shrink & Be Merry. They’ll join us right here, every Tuesday in August, to impart nutritional wisdom and a good chuckle. Learn more about Janet and Greta at Eat, Shrink & Be Merry.

Which is butter– better or margarine? Ooops! Having a little trouble with our vowel movements again. That’s- which is “better?” Despite getting a bad rap for decades, butter is making a huge comeback. In fact, nutritional scientists are really excited about this natural fat’s amazing health properties. In this week’s blog, you’ll find out what all the fuss is about, and you’ll learn a simple trick to make butter even better.

Catch the girls’ other guest video blogs at DietsInReview.com:
Healthy Breakfast Recipe

Mini Diets

Posted on August 19, 2024 by Natalie K

Eat This, Not That for Kids! Book Releases Today

If you have kids, work with kids or are ever responsible for feeding kids – you need to grab this book. “Eat This, Not That for Kids!” is the second in the series, written by Men’s Health magazine editor-in-chief David Zinczenko. eat this not that for kids The book is a fun, colorful and highly informative read that points out the hidden truth behind more than 1,000 “kid” foods you find at the supermarket and on kids’ menus.

We think it’s best read with your children, so they can learn about nutrition right along with you- rather than just accept the food prepared for them. When you both better understand nutrition and what you’re putting in your bodies, it’s easier to encourage one another.

Eat This, Not That for Kids! takes a hard look at everything from the cereal aisle, to what your kids pack in their lunch boxes, to what the waitress delivers at a restaurant.

In the cereal aisle, they identify seven cereals you should be stocking your pantry with- based on lowest calories, fat, sugar and highest fiber. For the same criterion, they identify seven cereals your kids shouldn’t ever eat.

cereal

If you send your kids to school with a sack lunch- are you watching what you pack? School lunches are notorious for providing kids with high-calorie, high-fat, high-sodium processed foods. Packing a lunch gives the opportunity to provide children with wholesome, nutritionally balanced meals that will give them the energy to run and think their way through the day. They advise whole grain sandwiches with lean meats like turkey, snack that go further than cookies and chips like veggies, fruit and nuts, and drinks like milk, water or 100% juice.

sack lunches

The next time you go out for dinner, see how the restaurant scored on the Eat This, Not That for Kids! Restaurant Report Card. They investigated 43 major U.S. chain restaurants based on calories/meal, soda alternatives, nutritious vegetable side dishes, and even took away points for having trans fats. Here’s a list of a few restaurants that made the grade and failed to live up to expectations. Some of the restaurants received Fs because it’s their official policy not to publish nutrition information (that’s an entirely different rant for a different post).
Chick-Fil-A: A (the only solid A on the list)
Subway: A-
Wendy’s: A-
Olive Garden: F
IHOP: F
Applebee’s: F
TGIFriday’s: F

A fair number of Bs went to KFC, McDonald’s and Panera; Cs went to Taco Bell, Burger King and Au Bon Pain; Ds earned by Chipotle, Dairy Queen and Baja Fresh.

Ensuring kids make healthy decisions about the food they eat starts at home. This book makes it simple and fun for parents to educate themselves and their children about the healthiest ways to eat. Other features in the book include “Drink This, Not That,” “Ten Healthy Foods that Aren’t,” and “The 8 Foods You Should Feed Your Kid Every Day.”

See our full review of Eat This, Not That for Kids!
See the original adult-size Eat This, Not That review
Be the first on your block to buy Eat This, Not That for Kids!

Posted on August 19, 2024 by Natalie K

Jonas Brothers Promote Fitness for Kids

Imagine running across a stage for nearly two hours every night, singing to thousands of screaming fans and working up a pretty decent sweat. For the Jonas Brothers, this is just a typical night and one heck of a cardio workout.

jonas brothers “You just feel great at the end of the night and when you wake up in the morning,” Kevin Jonas said at a recent stop with his brothers at the White House.

The sibling trio was there to help encourage kids to be more active, and to talk about diabetes. The youngest sibling, Nick, has been diabetic since he was 13. They filmed a PSA encouraging kids to visit national parks and get plenty of exercise.

Posted on August 19, 2024 by Natalie K

Top Reasons to Eat Fiber

We’ve all heard that fiber can be beneficial for weight loss and overall health. But what’s the big deal? Here are five reasons eating your recommended fiber every day is good for you. fiber

1. Fills you up. Eating fiber helps keep you full and minimizes those frequent cravings/hunger occurrences. Due to fibers ability to promote satiety, it helps in weight loss/maintenance. If you eat fiber rich foods (fruits, vegetables, and whole-wheat products) you can curb your hunger and feel satisfied.

2. Keeps you regular. Eating fiber has been shown to play an important role in keeping the digestive system running smoothly. Fiber serves as an bulking agent, which helps move food through your digestive tract.

3. Heart Health. Fiber, especially soluble fiber, has been linked to reducing your risk of heart disease by lowering blood cholesterol levels. This happens because fiber interferes with cholesterol during absorption in the digestive tract.

4. Diabetes. Whether trying to prevent or living with diabetes, consuming a diet high in fiber-rich whole-grains, fresh fruits, and vegetables has been shown to help diabetics manage their blood sugar and cholesterol levels.

5. Prevent Cancer. Finally, a high fiber intake has been shown to prevent cancer, mainly due to promoting regularity, which in tern keeps your digestive system healthy and frequently moving.

The best way to guarantee you are consuming the recommended 25 grams of fiber you need daily is to eat as many fruits, vegetables, and whole-grains you can handle!

Also Read:

Treat Yourself to Edible Flowers

Why You Should Never Buy Girl Scout Cookies

How to Eat More Fiber at Every Meal

Posted on August 19, 2024 by Kinsey

An Argument for Organic: Cleanest and Dirtiest Produce Items

UPDATE 6/19/12: The “Dirty Dozen” has now been updated to include 14 total items. The list now includes cucumbers, blueberries, green beans and kale/collard greens; and it no longer includes pears and cherries. The “Clean 12” has also been upgraded to the “Clean 15” and now includes eggplant, cantaloupe, sweet potatoes, grapefruit, watermelon, and mushrooms.

There is more talk all the time about how organic is the way to go when selecting food, especially produce. Due to the amount of pesticides and fertilizers used on large domestic and imported crops, not to mention the effects this has on the environment- choosing local, organic produce is becoming more popular.

For all the good organics offered, the price is still steep for some consumers. This story from Yahoo Health suggests that there are some produce items you should buy organic due to the high amount of chemical treatment and level of dirtiness; while others you can buy the regular items and save a little money.

The dirtiest 12 produce items include (should buy organic):
peaches 1. Peaches (highest pesticide
2. Apples
3. Sweet Bell Peppers
4. Celery
5. Nectarines
6. Strawberries
7. Cherries
8. Lettuce
9. Grapes
10. Pears
11. Spinach
12. Potatoes

The cleanest 12 produce items include:
red onion 1. Onion (lowest pesticide)
2. Avocados
3. Frozen Sweet Corn
4. Pineapple
5. Mango
6. Frozen Sweet Peas
7. Asparagus
8. Kiwi
9. Bananas
10. Cabbage
Whether you’re shopping from the cleanest list or the dirtiest- be sure you’re always washing the fruits and vegetables thoroughly. Use warm water, a cleaning cloth for soft skins and a scrubber for tougher skins.

Tips for going organic more affordably:
1. Grow your own garden using organic soils, seeds and do not use fertilizers or pesticides.

2. Shop local farmer’s markets for organic produce, meats, jellies and breads.

3. Shop local co-ops for bulk items like organic rice

4. Join a food buyers club. These local organizations let you pay in as a group and buy direct from wholesalers.

5. Watch for sales at your supermarket and health food stores. Stock up and freeze or can bulk items for later.

Posted on August 15, 2024 by Natalie K

California’s Fast Food Ban Battle Continues

The debate over the fast food ban in South Los Angeles rages on. And there are good points on both sides.

As is often the case with well-intentioned do-good legislation, there are negative side effects. If fast food is simply defined as establishments that have “a limited menu, items prepared in advance, or prepared or heated quickly, no table orders, and food served in disposable wrapping or containers,” there could be unintended casualties. burger

“Our policy makers abhor nuance and the subtle but distinct qualities that differentiate fast food from food that can be served fast,” says Larry Bain, a businessman who could be adversely effected by the anti-fast food measures in South Los Angeles. He runs two hot dog carts that include high-quality dogs from cattle raised on pastures, served with fresh grilled onions. Not a grilled chicken salad, to be sure. But does it deserve to be banned, especially when you consider it’s a small two-person operation trying to make ends meet?

On the other side of the argument, you have to face the simple economic facts of the matter: personal freedom of choice is all well and good, but when cash-strapped lower income people have the choice between the quick drive-thru fast food “value meal” that costs $5 and the healthier sit-down meal that goes for $10+, which do you think will win?

Posted on August 15, 2024 by Jason

Guest Blog: Eating Healthy During and After Pregnancy Easier than You Think

Susan Johnson is the guest blogger today at DietsInReview.com. She is the mastermind behind Susan’s Healthy Gourmet, a meal delivery service with a focus on nutrition and quality. Susan lives in Southern California, where she actively pursues a healthy lifestyle and has a passion for sharing that knowledge with others.

Many moms-to-be think, “Hey, now I’m eating for two, so nothing is off limits!” Not true! You only need about 300 more calories a day. Three meals and two snacks a day will keep both you and your little one healthy and provide you with enough energy to enjoy the next nine months. pregnant

First the basics: Stick to lean meats, fresh fruit, colorful vegetables, brown rice & wheat pastas. Choose low-fat dairy products, and keep hydrated with plenty of water. Limit your caffeine and sweetened beverages. Choose healthy fats like olive oil, nuts, avocados, seeds and peanut butter. Find a low-fat salad dressing you really like. For fish, salmon is your best bet. Avoid raw fish, and fish high in mercury, such as swordfish and solid white albacore tuna.

Here are a few tips to help you plan what you should be eating while pregnant:

Breakfast. One of our favorite recommendations for an easy breakfast or snack is a smoothie. Blend low or nonfat yogurt with fresh fruit and ice. If you are feeling nauseous, you can slowly sip this treat over time. Our favorite combinations include peanut butter and banana, and strawberry banana. Another quick tip – if you cut and freeze the fruit in chunks and put in baggies, it’s cold enough that you don’t need the ice. It’s great to add juice to your smoothie, but opt for fresh squeezed when possible and for more anti-o omelet xidants, try pomegranate juice.

Eggs are Important. One of the best foods for you and your baby are eggs. They contain choline, which helps promote brain development and memory function early in life while adding variety to your daily menu. Keep fresh veggies on hand to make hearty omelets.

Snacking. Try these healthy recommendations:
1. Hummus with wheat pita chips and fresh veggies.
2. Feel like a kid again and make Ants on a Log – celery sticks stuffed with peanut butter and topped with raisins or dried cranberries.
3. Nibble on healthy nuts – these great treats have lots of calories, so keep your portion small.
4. Keep some healthy granola bars like Kashi on hand for a quick pick-me-up. 5. Make your own yogurt parfaits – layer your favorite flavor of low or nonfat yogurt with berries, peach slices, mango – whatever you like – and top with granola. If you want a dessert, top with a little chocolate syrup and you’ve got a healthy chocolate sundae.

Lunch. Keep lunches easy – turkey sandwiches on wheat with lettuce, tomato and a slice of provolone cheese. Add grapes or an apple and a few carrot sticks and you’ll have lots of energy and feel great.

Salads. For lunch or dinner, salads are so versatile! Keep many colorful fruits and vegetables on hand and try different lettuce mixes. Top with seeds and dried blueberries, or grapes, Mandarin oranges and slivered almonds. Add grilled chicken or shrimp and serve with a vinaigrette.

Dinner. For dinner, pair lean meats or salmon with sweet potatoes or brown rice, then add your favorite steamed vegetables and beans. Enjoy wheat pasta tossed with vegetables, chicken, and marinara. Serve with a green salad. For dessert, choose a nonfat sorbet, or an apple with a wedge of cheese.

Post-pregnancy
After your baby is born, it’s important for both you and your husband to stay healthy and eat well for the sake of the baby. What can you do to make it easy?

Before the baby arrives, make and freeze homemade soups, your favorite casseroles and crockpot meals in packages for two servings. Take frozen meat out the night before and thaw all day in the refrigerator. Keep grapes frozen as a treat, and buy small one-size serving packs of nuts and other snacks. Buy pre-packaged greens, already prepped fruits and vegetables, and healthy jarred sauces.

If there is a service such as Susan’s Healthy Gourmet where you live, you might consider ordering a week or two of meals to help you out. This is a special time in your life, so enjoy it!

Posted on August 15, 2024 by Natalie K

Clumsy Kids Become Overweight Adults

Clumsy man Researchers may have stumbled upon an interesting foreshadowing to obesity in adults. Clumsy kids may grow into a life of obesity, if a European study has any validity to it.

A study of thousands of British children found that those with the worst cognitive and physical function at the ages of seven and 11 were much more likely to be obese later in life. It’s unclear why there is a connection, but scientists are finding a number of connections between neurological problems and obesity. So, it may not be as ridiculous as it sounds. The most logical explanation may be that clumsy kids don’t exercise, then grow up to be sedentary adults. But the study hints at more complicated explanations.

Posted on August 14, 2024 by Jason

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