Diet and Nutrition

Tips for the Tomato Crisis

A salmonella-tainted tomato outbreak began in mid-April, and was centered mostly in New Mexico and Texas. Now it has made about 300 people sick across 28 states and the District of Columbia in the U.S. Officials are still unsure why it’s happened or where it came from.

The FDA has warned consumers to avoid eating raw red plum, red Roma and red round tomatoes and products containing them, unless they come from areas that are listed on its website. Cherry tomatoes, grape tomatoes and those sold with the vine have been deemed safe to eat.

The timing couldn’t be worst since we are just now entering prime tomato season. So, if you want to play it extra safe and avoid tomatoes altogether until things blow over, where can you match the nutritional benefits that come with our favorite fruit that is mistaken for a vegetable?

There are plenty of nutrients found in tomatoes, but its highest potency comes in the form of vitamins C, A and K. That’s not even mentioning its secret weapon – lycopene.

Tomato growers, and even ketchup sellers, have played up lycopene and its proposed antioxidant properties, which could help fight cancer. While this conclusion is not totally conclusive at this point, it doesn’t hurt to have it in your diet. The most obvious lycopene substitute in lieu of tomatoes is watermelon. That’s not even mentioning that it also has a healthy amount of vitamins C and A, which you would lose in not eating tomatoes.

If it’s other antioxidant sources you want, there are many. Beans (red, black, pinto, kidney), blueberries, and even coffee and certain teas are good sources.

Soda vs. Pop

I found this an interesting examination of various popular colloquialisms for the same all-American drink: soda, pop, Coke, Pepsi… A breakdown by U.S. counties of what they call their favorite sugary drink, by East Central University in Oklahoma. (Click on the image to see a bigger version.)

total-county.gif

Dr. Steve Parker discusses his book, The Advanced Mediterranean Diet

Sign-up to get a free copy before July 21. 

I spoke with Dr. Steve Parker, author of The Advanced Mediterranean Diet. His new book shares the traditional ideals of the popular Mediterranean-style diet, but he expands on it by making it appropriate for weight loss.the advanced mediterranean diet

“To lose weight, most people are going to have to cut down on their caloric consumption. I adapted it to weight loss by limiting the calories,” explains Dr. Parker. “I tried to emulate the traditional Mediterranean diet to retain the health benefits. The result is my program, ‘The Advanced Mediterranean Diet’.”

Dr. Parker has more than 25 years experience as a physician, specializing in weight loss. He began doing his own research to better understand all of the diets, to offer his patients a better understanding of how they should be eating in order to lose weight. “The answer for me was the Mediterranean diet. There’s lots of clinical studies that support the health benefits of a Mediterranean-style diet. Specific benefits are prolonging life span, reducing rates of chronic disease, specifically certain cancers, cardiovascular disease like heart attacks and even dementia,” says Parker. Most recently, reports were shared explaining its ability to reduce the risk of diabetes.

He says that the “real key” to keeping off weight you’ve lost is by not just dieting, but changing your lifestyle. Dr. Parker says you have to change your relationship with food, and you have to exercise, even if it’s just a brisk walk most days of the week. The Advanced Mediterranean Diet fits that model.


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For more information, read The Advanced Mediterranean Diet review, and enjoy the complete interview with Dr. Steve Parker. He also maintains a blog with more details.

My Mt. Whitney Climb

Mt. Whitney Group Shot

I survived Mt. Whitney.

I say this only half in jest, because there were some challenges that could have been deadly in the worst case scenario. For an amateur hiker, altitude, weather, conditioning, trail conditions, and bears, all pose magnified threats. I was sure to be aware of all the above, and to stay as cautious as possible.

So, where to begin… Last Saturday we camped at the base of the trail. Me and my two cohorts did a brief warm-up hike on a trail that is right in camp and goes downhill away from the site. It was a nice way to see how we would react to a higher altitude, even if 8,000 feet is relatively low compared to what we would experience throughout the real hike.

We started the next morning at about 8:30 a.m. At the trailhead there’s a weighing station for your bag. Mine weighed in at 31 pounds, which was the lightest of the three of us. Jeff’s was 36 pounds, and my best friend Doug had the distinction of the heaviest load – 41 pounds, which included the bear canister (used to thwart any unwelcome hairy visitors).

As one might expect when climbing a mountain, you are immediately on an incline, and it wasn’t too long before I was huffin’ and puffin’. This was remedied with methodical short breaks. After the first mile or so I got into a groove. But when we got up to the marsh area where it levels off a bit (I believe at about 10,000 feet), I started to get my first signs of what I presume was altitude sickness. It was only a subtle headache with a little bit of an effect on my vision (almost like a buzz, without the fun). That, combined with feeling beat up all over, made me contemplate setting up camp much earlier than expected.

This, of course, presented all kinds of complications, since I would have to camp alone if the guys were to continue to trail camp at 12,000 feet… still about three miles away.

After Doug talked a little sense into me, we sat for about 15 minutes, ate a Clif bar, and pressed forward. Thirty minutes of hiking passed and I was back into the groove. We made it up to our campsite at 12,000 feet. If memory serves, we arrived at about 6:30 p.m., which made for a solid 9-10 hours of hiking.

Trail Camp - 12,000 Feet

I was flat out tired, and still had some of the minor signs of sickness (no nausea, though). I pretty much resigned myself to the fact that it was a good idea to hang here the next day instead of pressing forward to the summit. I was being a little conservative, but considering my experience level, it was a wise decision. That’s because it saved me 10 miles of hiking on day two, which would have been combined with the mandatory remaining six miles to reach our cars.

As Doug and Jeff made their way to the summit, I had all day to stare at my surroundings. The air was dry and it was windy. The silence was occasionally broken by falling rocks on opposing mountain sides. The sound was reminiscent of galloping Clydesdales or a truck driving across a gravel-lined driveway. The fact that these could have been 50-100 pound rocks was not lost on me.

My only company was a constant morning wave of marmots visiting for a chance at a stolen meal. Shy, they weren’t. In fact, one snuck up within a foot or two of me and stole one of my energy bars!

The dry and windy conditions made frequent hydration necessary. Luckily there was an ice-cold glacial stream that ran about 100 yards from our camp, just over a ridge of rocks. To illustrate the oxygen deprivation at 12,000 feet, there were times when I would walk across the ridge and have to stop halfway because I was out of breath.

After enduring 10 hours alone, I came to realize that I needed all the energy I could muster on our final day, because Jeff and Doug returned from the summit an hour later than expected. In fact, when I lost radio contact with them for two and a half hours, I started to mentally prepare for a solo descent that evening or the next morning if, God forbid, something happened.

Luckily I got a call from Doug as I was half asleep at 4:30 p.m. telling me they were on their way.

When they returned, I learned that Jeff got within a couple hundred yards, but didn’t push it because he had all the signs of altitude sickness. Not to mention the two of them were running out of daylight. They returned to camp at 6:30 p.m.

More than half of our six mile descent was in the dark. As you will see in one picture of me crossing a snow-covered cliff (on the way up), it made for a challenging descent, and would have been even harder had I pushed myself to the summit.

Our descent took four hours. Much quicker than our ascent, of course. But it was not without challenges. For one, we were in the dark with only our headlamps to illuminate the 5-10 feet in front of us. It helped immensely. And in some ways, the dark made us lock into the immediate focus of putting one foot in front of the other.

But, we had to traverse two snow crossings that were flat out dangerous to start with, but now we were going downhill… at night. That meant icier conditions and more chance of slipping. If you slipped, you were in trouble. There was no proper trail in the snow, just previous hikers’ footprints where you had to trace their tracks. I can honestly say it was the scariest moment in my life. It took all my focus and patience not to rush across and make a false move.

Snow Crossing

After I crossed the second and more challenging snowy hillside, I sat with my leg shaking. Sure, it was due to some fear and adrenaline. But, it was also sheer exhaustion as it took all my leg strength to balance the nearly 40 pounds on my back. I had the bear canister part of the way down, which pushed me to my limits. For a more skilled hiker or mountaineer, this would have been a fairly pedestrian crossing. But, for me, it was an intense moment I will never forget.

The weather was fantastic last weekend. Clear and crisp. And even though at trail camp at 12,000 feet it was cold (about 30), once I got in my bag, I actually had to shed a layer.

I had no cell phone coverage above 9,000 feet, so I thought my wife may have started worrying about my safety since we were running late. To my surprise, she was fine. She tried consoling me about the fact that I didn’t make it to the summit. But I assured her that was never really the point. I had no ego-driven goals. If I did, I could have easily given it a shot. If I made it to the summit, that would have just been icing on the cake. But making it to the 12,000-foot level was an accomplishment this amateur hiker is proud of, and something I can build upon for future adventures.

Guest Blog: Staying on Track this Summer

This week, our guest blog comes from Maxine, one of the editors at Recipe4Living, a recipe website with more than 14,000 user-submitted recipes, cooking tips and healthy living ideas. You can also find her writing on Chew on That blog where the Recipe4Living editors post about their favorite recipes, product reviews, and general food fun. Submit your recipe today and become part of the community at Recipe4Living.com.recipe4iving logo

Summer is a wonderful time for eating healthy. Farmer’s markets abound on every city block and even large supermarkets stock the juiciest of fruits, the squeakiest corn and the freshest of produce throughout these warm months. But summertime can also be a tempting time to slip off a strict diet for an innocent ice cream cone or a quick go through the drive-through on the way to a baseball game.

In anticipation of these dreaded enticements, the editors of Chew on That blog have been stocking up on healthy summer recipes to keep us in line. Hillary already tried out these Easy Fruit Popsicles that are so simple and versatile, you’ll want to try different fruit combos every time you make them!

But man (and woman) cannot live on popsicles alone – although sometimes we’d like to. This summer, freshen up your regular barbecue fare with Recipe4Living’s 5 Healthy Summer Food Groups.

1. Salads
Summer salads don’t have to be loaded with mayonnaise or sour cream! These tasty salads are packed with veggies and substitute flavorful herbs and spices for creamy dressings.
Too Lite Tuna Salad Summer Slaw Salad
Asparagus Picnic Salad
Fresh Cucumber and Tomato Salad
Summery Black Bean Salad

vegetables on grill2. Grill
It wouldn’t be summer without some good barbecues, but they all don’t have to include quarter-pound hamburgers. You can get that same char-grilled flavor from other grilled recipes that use veggies, fish and even fruit!
Best Ever Corn on the Cob
Low-Fat Grilled Tuna
Grilled Pineapple
Grilled Chicken Caesar Salad
Actually Delicious Turkey Burgers

3. Refreshing Drinks and Smoothies
When you’ve had your required eight glasses of water for the day and you’re looking for a drink with a little more pep, try some thirst-quenching teas and smoothies. Use fresh, seasonal fruits to create smoothies with your favorite flavors.
Fruity Iced Tea
Breakfast Fruit Smoothie
Fat-Free Strawberry-Yogurt Smoothie
Fat Free Iced Apple Tea
Spinach Mango Smoothie

fruit4. Fruits
Whether you add them to your morning cereal, bake them into muffins or just toss ’em in a salad, make sure you get all the summer fruits that you can get! We love these recipes for their unconventional uses of some of the most common summer fruits.
No-Fat Strawberry Soup
Peach & Berry Salad
Blueberry Oat Muffins
Strawberry Salsa
Watermelon-Honeydew Kabobs with Dressing

5. Frozen
Cooling off from the summertime heat doesn’t have to mean a double scoop fudge sundae. You can make healthy choices and still get that summery brain freeze. Try these chilly treats that won’t add inches to your waistline.
Frozen Banana Split Salad
Frozen Cranberry Salad
Frozen Fruit Bars
Pomegranate Blueberry & Peach Sorbet
Frozen Peach Yogurt Pie

To read, rate and review all of the recipes listed above, click here!

Successful Weight Loss with Weight Watchers

Don’t miss the guest blog I’ve posted at the ChewOnThat Blog. It’s an introductory overview on what it is exactly that makes Weight Watchers one of the most proven and successful approaches to weight loss.

My Kind of Town!

Daily, I am confronted with the challenge of how to maintain my newfound health in a city that is known for its amazing eats. There are so many temptations that it is hard to leave my apartment without worrying that I might be drawn to visit some of my Pre-Biggest Loser hangouts. Restaurants where I regularly visited and tended to over-indulge in foods that helped me land a spot on America’s favorite weight loss show. Recently I’ve caught myself not only avoiding my favorite restaurants, but more sadly, the entire city block on which they are located (which by the way makes for an awkward morning run!).

The realization that I’m starting to develop somewhat of a restaurant phobia concerns me, and leads me to ask the question “What am I so afraid of?” Do I not trust myself enough to know that I am completely capable of walking passed these incredible establishments without being mysteriously sucked in and devouring everything in site?

I am quickly realizing that there is more to this recent restaurant phobia than meets the eye; it’s not fear that’s been keeping me away its guilt. For far too long I have had a guilt-ridden relationship with food, I ate it then felt guilty afterwards. Its almost as if I felt the need to repent after enjoying a meal at my favorite restaurant. I would go home feeling as though I had done something wrong, and usually comfort myself by seeking that in which I found comfort- “FOOD.” It was truly a vicious cycle!

Well, I think its time that I take a stand and declare enough is enough. I refuse to continue this guilt-ridden relationship with food. If I feel the desire to go into one of my old culinary haunts I’m going to do it! If I feel that I have a taste for something that I haven’t eaten in a while, I’m going to eat it! Now don’t misunderstand what I’m writing, I have no intentions of entering these establishments and over doing it, rather I plan on taking the knowledge I gained while at the Biggest Loser and applying it to my visit. Simple tips such as not ordering appetizers, staying away from the complimentary chips and salsa, and asking the server to pack up half of my order to go before it even reaches my table are all ways that I can enjoy a meal without feeling guilty. Most importantly I plan on communicating with my server how I want things prepared in an effort to seek out the healthier version of foods I once enjoyed.

My plan moving forward is to truly make Chicago “My Kind of Town” by eliminating the guilt I once associated with its food and replacing it with the peace of mind that I now posses the knowledge to enjoy the great food Chicago has to offer instead of fearing it.

Food Find: Honey

I am not trying to tell you that I discovered honey. What a find that would be! What I am telling you is that I re-discovered honey. Being a natural sweetener, it is an ideal replacement for table sugar and even syrup. I thought I’d share with you some of the benefits that are naturally found in honey and even some of the ways it’s enjoyed in our house.honey

Honey has 64 calories per tablespoon and table sugar has 46. True, it has more calories than the sugar. However, honey is naturally more sweet than sugar- so you end up needing less.

When sugar cane is processed to become the white table sugar we all know and love, all of the inherent nutrition is stripped away. The sugar loses all of those vitamins, proteins and good-for-you enzymes. Since there is no processing for honey, it retains all of that. Honey is a great source of antioxidants, potassium, calcium, minerals and 22 amino acids. Honey also has a much lower Glycemic Index than sugar and is more easily digested, letting your body absorb the nutrients.

We like to support local honey growers and buy honey from local sellers on vacation as a souvenir or from our local farmer’s market. I like to think it tastes better, too! Some of the ways we eat honey include:

  • Replacing pancake syrup on our homemade blueberry pancakes and whole grain french toast
  • Drizzling over a bowl of strawberries instead of covering them with sugar
  • Using in a fresh fruit salad instead of whipped cream
  • Adding a little to my citrus marinade for chicken and fish

Here are a few tips I found at Whole Foods for introducing honey into your cooking:

  • Substitute 1/2 to 2/3 cup honey for every 1 cup of sugar
  • Reduce liquid by 1/4 cup for each 1 cup of honey used
  • To improve volume of baked goods, add ¼ teaspoon of baking soda per 1 cup honey to neutralize acidity. If the recipe calls for sour milk, yogurt or sour cream, no extra baking soda is needed.

Sources: www.benefits-of-honey.com and www.calorieking.com

Tighten Up That Bra Line For Summer Time

I have put together a work-out routine to target the upper and lower back as well as that bra line area. Each exercise should consist of two sets of 20-30 repetitions depending on the weight used. I recommend a light to medium weight.

Lat Pull-downs
cable lat pulldown weight training
incline cable lat pulldown with medium overhand grip

(Click on image to view this exercise…)

Seated Rows
cable row weight training
seated cable row with medium neutral grip

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Low Back Extension
hyperextension machine back extension weight training
back extension on machine with arms across chest

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One-Arm Row
bench, dumbbell row weight training
1 arm rear shoulder dumbbell row leaning on bench

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Rear Deltoid Row
dumbbell, table row weight training
rear shoulder dumbbell row on table

(Click on image to view this exercise…)

Finish with an assisted pull-up and push-up super-set (Do as many reps as you can: even if it is only a few).

See more fitness tips from Matt.

Dine like a Celebrity Fit Club member

If it’s good enough for Marsha Brady then maybe it’s good enough for you too. Susan’s Healthy Gourmet is a meal-based delivery system that prepares meals for you. All you do is eat them and lose the weight. Sounds easy, right? This meal program is what helped Maureen McCormick (aka Marsha Brady) keep her weight off after winning the Celebrity Fitness Challenge in which she lost a highly commendable 34 pounds! (She’s also been linked with Slim Shots).

Susan is back at it again for this coming season as she provides meals for VH1’s returning hit, Celebrity Fit Club. The meals that the season six cast are eating have been prepared exclusively by Susan’s.

I love the idea of having my meals prepared for me with all of the calories, and fat and protein grams calculated. LOVE IT! I have never had the fun (or wallet) of joining such a service, but it sounds like its a great and convenient way to pamper yourself while trying to get the number on the scale to drop down a few.

I do wonder how the food tastes? Is it like airplane food, but low cal? Are the portions meager or do you feel pretty satisfied after noshing? Have you ever used a meal delivery program like Susan’s Healthy Gourmet? If so, let us know what your experience was like. I’m really curious to find out.

You can learn more about Susan’s Healthy Gourmet, or check out Barb Crews’ journal while following the Biggest Loser Meal Plan.

28 Easy Ways to a Healthier Lifestyle

  1. Walk or ride your bike to work/school
  2. Try to eat food portions that are no larger than your fist
  3. Join an exercise group of friends, neighbors, co-workers, or just others in your community
  4. Increase the daily fiber in your diet
  5. Drink fat-free milk
  6. Do resistance/core training while you are at home or watching television
  7. Go for an after-dinner walk with your family
  8. Avoid eating too late at night
  9. Grill or bake foods rather than frying them
  10. No more all-you-can eat buffets
  11. Pass on the second helpings
  12. Start each meal with a low calorie salad or side of steamed vegetables
  13. Don’t skip meals
  14. Wash your own car/mow own yard for additional physical activity
  15. Take breaks at work for walking or doing strength training exercises
  16. Drink water instead of high-calorie carbonated beverages
  17. Avoid too much caffeine
  18. Try not to go to the grocery store hungry
  19. Keep a pair of tennis shoes in your truck so you can always be ready for a walk/physical activity
  20. Try new physical activities on a regular basis
  21. For dessert eat fruits
  22. Share your meal when eating out
  23. Drink 100% fruit juices instead of those with mostly sugar
  24. Eat foods with spices and low sodium seasonings to feel more satisfied
  25. Breakfast is a must
  26. Ask for salad dressing on the side when eating out
  27. Avoid unnecessary high-calorie condiments
  28. Eat brown rice, whole wheat pasta, and whole wheat bread are the way to go

Try these home exercises

no equipment plank isometric
elbow plank

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no equipment pushup weight training
pushup

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no equipment weight training
lying on back with legs moving side to side

(Click on image to view this exercise…)

no equipment jump, squat plyometrics and power
squat jump

(Click on image to view this exercise…)