For 10 weeks, Mark Haub, a professor of human nutrition at Kansas State University, ate one of these sugary cakelets every three hours, instead of meals. To add variety in his steady stream of Hostess and Little Debbie snacks, Haub munched on Doritos chips, sugary cereals and Oreos, too.

His premise: that in weight loss, pure calorie counting is what matters most — not the nutritional value of the food.
Haub’s sample day
Espresso, Double: 6 calories; 0 grams of fat

Hostess Twinkies Golden Sponge Cake: 150 calories; 5 grams of fat

Centrum Advanced Formula From A To Zinc: 0 calories; 0 grams of fat

Little Debbie Star Crunch: 150 calories; 6 grams of fat

Hostess Twinkies Golden Sponge Cake: 150 calories; 5 grams of fat

Diet Mountain Dew: 0 calories; 0 grams of fat

Doritos Cool Ranch: 75 calories; 4 grams of fat

Kellogg’s Corn Pops: 220 calories; 0 grams of fat

whole milk: 150 calories; 8 grams of fat

baby carrots: 18 calories; 0 grams of fat

Duncan Hines Family Style Brownie Chewy Fudge: 270 calories; 14 grams of fat

Little Debbie Zebra Cake: 160 calories; 8 grams of fat

Muscle Milk Protein Shake: 240 calories; 9 grams of fat

Totals: 1,589 calories and 59 grams of fat

Via: NIM.NIH.Gov
If you frequent your local grocer, you may have encountered this dilemma while in the produce section–whether or not to buy organic. New research has found that there is no strong evidence that organic products have nutritional health benefits.

The few studies that were conducted were short term and showed to have limitations. In the American Journal of Clinical Nutrition, Alan D. Dangour and his colleagues write, “A surprising and important finding of this review is the extremely limited nature of the evidence base on this subject, both in terms of the number and quality of studies.”

No information was gathered detailing the long term effects of eating organic foods and the impact on overall health and the environment. But those who buy organic products consume them for other reasons. Organic products are made without the use of conventional pesticides, synthetic fertilizers, antibiotics or hormones. All of which may indeed show to have long-term benefits.

nydailynews.com

VIA:  cdc.gov

As a parent, the things you do and say have a tremendous influence on your child’s behavior. Encourage your child to live a healthy lifestyle by talking the talk and walking the walk. Don’t know where to start? Here are a few ideas.
Eat Right

There are many ways to assure that you have a healthy diet. One is to get enough fruit and vegetables each day. A growing body of research shows that fruits and vegetables are critical to promoting good health. To get the amount that’s recommended, most people need to increase the amount of fruits and vegetables they currently eat every day.
Action steps:

* Keep a bowl of fresh fruit on your kitchen counter.
* Place a box of raisins in your child’s backpack and in your briefcase.
* Add strawberries, blueberries or bananas to your cereal, oatmeal, or toast.
* Read more about nutrition for everyone in your family.

Engage in Physical Activity

Photo: Two boys and a bowling ballRegular physical activity is important for all age groups. Being active helps control your weight, strengthen your bones and muscles, improve your mental health and mood, and reduces your risk of many life-threatening diseases.
Action steps:

* Encourage your children to be active for at least one hour a day.
* Set a positive example by leading an active lifestyle yourself.
* Take family walks or play active games together.
* Read more about physical activity guidelines.

Click for more.

http://www.eathealthymeals.com

VIA: health.com

School meals matter. Just ask any teacher or parent and they’ll tell you that children who lack proper nutrition have trouble focusing in school. Medical authorities and nutrition researchers have documented that youngsters who eat nutritious meals every day and lead active lifestyles tend to excel. More importantly, our schools are on the frontline of efforts to improve childhood nutrition, our collective health, and the future of our great nation. Improving the meals that our kids eat in schools is an important step to achieve that goal.

As secretary of agriculture, I oversee the federal government’s school nutrition programs, and these programs are uniquely positioned to lead the way to improve poor diets, promote physical activity, and advance the nutritional education of America’s children. The commitment of the Obama administration to these issues is very real, as evidenced by the launch of First Lady Michelle Obama’s Let’s Move campaign to solve childhood obesity within a generation. The Let’s Move campaign will combat the epidemic of childhood obesity through a comprehensive approach that builds on effective strategies, and mobilizes public and private sector resources. And now the First Lady is using the upcoming reauthorization of the Child Nutrition Act as the legislative centerpiece to improve the overall nutrition of school meals.

The importance of school meals is underscored by the current state of the health and nutrition of our nation’s children. Obesity is our fastest-growing public health issue with roughly 1 out of 3 children overweight or obese. The lack of access to proper nutrition is also leading to food insecurity and hunger among our children. A recent USDA report showed that in 2008, an estimated 16.7 million children lived in households that experienced hunger multiple times throughout the year. Meanwhile, school-age children are not eating the recommended levels of fruits, vegetables, whole grains, and low-fat dairy products, according to a 2009 Institute of Medicine report.

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http://www.dullmensclub.com

VIA: healthnews.com

It’s been many years since I had to prepare lunches for schoolchildren. But I did do it for more than a decade, and mostly on a budget. With hot lunches at many schools being costly or of poor nutritional value, it is certainly wiser and healthier to pack your own. While there is a proliferation of individually packaged lunchbox items, they are rarely a good value and rarely the healthiest option for your child(ren). I realize that time constraints need to be weighed, along with health benefits and nutrition, so I’m hoping to bring some fresh perspective to that age-old chore of packing school lunches. Feel free to chime in on items that you have found work well. The more, the merrier.

They say variety is the spice of life, and it can be important to youngsters as well. While there is that occasional child who will only eat pb&j with barbecue potato chips every day for six months, most children like to see something different and have new surprises in their lunch bag. And speaking of bags, if at all possible, try to convince your child that a reusable lunch bag (thermally insulated) or old-fashioned lunch box is the way to go. They even have plain metal lunchboxes that children can decorate and personalize. If they are feeling really adventurous, you could buy them a bento box (like this one), tiffin (a 2-tier one or 3-tier), or the Earth-friendly Goodbyn to use for lunch (some kids just like to be unique). These are all earth-friendly options.

Click here for more.

VIA: WebMD.com

By Kathleen Doheny

WebMD Health News

Researchers found fast food may cause a person to be more impatient and desire instant gratification. In one experiment, researchers had two groups of college students stare at  the center of a computer screen while ignoring the outside corners. One group was asked to look at a computer screen with blank squares in the corners; the other group was to look at a computer screen with fast food logos flashing in the corners. After staring at the computer screens, both groups were to read specific passages. In the end, the students who were exposed to the logos had faster reading speeds.

In another experiment, participants were asked to think of a time when they had fast food or a time when they went grocery shopping. They were then asked to rate a list of items according to desirability. Half of the list contained time-saving products and the other half contained items that were not. The participants which were instructed to think about a time when they had fast food preferred the time-saving items more than the other group.

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VIA:  National Heart Lung And Blood Institute

Why the Nutrition Facts label is important

• Check servings and calories. Look at the serving size and how many servings the package contains. If you consume one serving, the label clearly outlines the nutrients you get. If you double the servings you eat, you double the calories and nutrients, including the Percent Daily Value (% DV).
• Make your calories count. Look at the calories on the label and note where the calories are coming from (fat, protein, or carbohydrate). Compare them with the other nutrients, like vitamins and minerals, to decide whether the food is worth eating.
• Don’t sugar-coat it. Since sugars contribute calories with few, if any, nutrients, look for foods and beverages low in added sugars. Read the ingredient list and make sure that added sugars are not one of the first few ingredients. Some names for added sugars (caloric sweeteners) include sucrose, glucose, high-fructose corn syrup, corn syrup, maple syrup, and fructose.
  
• Know your fats. Look for foods low in saturated fats, trans fats, and cholesterol to help reduce the risk of heart disease (5% DV or less is low, 20% DV or more is high). Most of the fats you eat should be polyunsaturated and monounsaturated fats. Keep total fat intake between 20% to 35% of calories.
• Reduce sodium (salt), increase potassium. Research shows that eating less than 2,300 milligrams of sodium (about 1 teaspoon of salt) per day might reduce the risk of high blood pressure. Most of the sodium people eat comes from processed foods, not from the salt shaker. Also, look for foods high in potassium (tomatoes, bananas, potatoes, and orange juice), which counteracts some of sodium’s effects on blood pressure.

Click here for more…

VIA: Health.Com

VIA:  Health.Com

Prep: 5 minutes; Cook: 10 minutes. If you can’t find precut sirloin tips, have the butcher cut a trimmed sirloin steak into 1 1/2-inch pieces.

Via: Oxmoor House

VIA:  Health.Com

Prep: 5 minutes; Cook: 6 minutes. Have everything chopped, sliced, and minced, but don’t begin cooking the stir-fry until the rice is just about ready.

Ingredients

•    1 teaspoon olive oil
•    3/4 pound peeled and deveined large shrimp
•    1 small garlic clove, minced
•    1 cup trimmed snow peas
•    1/4 cup chopped fresh flat-leaf parsley
•    2 green onions, thinly sliced
•    2 teaspoons fresh lemon juice (1/2 small lemon)
•    1/8 teaspoon salt
•    1/8 teaspoon coarsely ground black pepper

Preparation

Heat oil in a large nonstick skillet over medium-high heat. Add shrimp and garlic, and sauté 5 minutes or until done. Add snow peas and remaining ingredients; sauté 30 seconds.

Oxmoor House, JANUARY 2003

VIA:  Health.Com

TCBY Smoothie	This 20oz Raspberry Delight smoothie only has 240 calories, 0g fat and 3g fiber.
KFC Honey BBQ Sandwich	This sandwich only has 300 calories, 6g fat (1g saturated) and 920mg sodium.
Jamba Juice	This all fruit 16 oz Strawberry Whirl has 200 calories, 0g fat, 4g fiber and 42g sugar.
Wendy's Turkey Sandwich	This sandwich without mayo has 420 calories, 15g fast (6g saturated) and 1,420 mg sodium.

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Salmon Salad

VIA:  Health.Com

Salmon Salad With Vinaigrette

VIA:  Health.Com

Preparation

Combine first 5 ingredients (through pepper) in a bowl; set aside.

Heat a nonstick grill pan coated with cooking spray over medium-high heat. Sprinkle fish with salt. Cook fish 4 minutes on each side or until it flakes easily when tested with a fork. Top with salsa.

VIA:  Health.Com
By Jenifer Goodwin
HealthDay Reporter

New research has uncovered that your diet can significantly cut your risk for Alzheimer’s Disease. Researchers asked more than 2,100 New York City residents aged 65 and older about their dietary habits. Over the course of about four years, 253 developed Alzheimer’s disease.  The participants whose diet included mainly nuts, fish, poultry, vegetables and as little red meat as possible had a 38% lower risk of developing Alzheimer’s disease.  This study conducted by Dr. Nikolaos Scarmeas, Associate Professor of Neurology at Columbia University Medical Center in New York  was published on April 12th, 2010.

The diet that seemed to be beneficial in this study is similar to the well known Mediterranean diet. The differences between the two are that the Mediterranean Diet includes 9 food groups, where as the diet used in the study include 30 food groups.

The foods in these 30 groups are those that impact a list of seven fatty acids and nutrients, which previous research has associated with Alzheimer’s disease risk. The nutrient combination included: saturated fatty acids, monounsaturated fatty acids, omega-3 fatty acids, omega-6 fatty acids, vitamin E, vitamin B12 and folate.

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VIA: DocStoc.Com

1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it’s a stress buster. Think ‘move’ in small increments of time. It doesn’t have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that’s great when you’re up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!

2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!

3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we’ve seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or ‘tough guy’ stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.

4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.

5. Protect Yourself from Pollution
If you can’t live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It’s a good pollution and dirt from the street deterrent. Thought for the day: ‘Smoke gets in your eyes’…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.

6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.

7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it’s because people who floss tend to be more health conscious than people who don’t? Thought for the day: Floss and be your body’s boss.

8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

9. Keep a Positive Mental Outlook
There’s a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can’t be unhappy when you’re smiling or singing.

10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn’t mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.

VIA: Women’sHealth.Gov

Eating Out
In any restaurant:
• Ask for salad dressing, gravy, or sauce on the side and use sparingly.
• Choose main dishes that are broiled, baked, roasted, or grilled, instead of deep-fried or pan-fried.
• Don’t be afraid to make special requests, such as asking that something be cooked with less fat.
When ordering a sandwich:
• Add lettuce and tomato.
• Ask for whole-wheat or rye bread.
• Choose mustard instead of mayonnaise.
At Chinese restaurants:
• Have brown rice instead white rice.
• Order a side dish of steamed broccoli.
At fast food places:
• Order smaller burgers. Skip the cheese and bacon.
• Order a grilled chicken sandwich.
• Order garden or grilled chicken salads with low-fat dressings.
• Choose water or low-fat milk instead of regular soda.
At pizza places:
• Ask for vegetable toppings, such as mushrooms or peppers, rather than meat toppings.
• Get whole-wheat crust.
• Request half the cheese.
• Eat a salad with low-fat dressing in place of a slice of pizza.

Click here to get more tips from Women’sHealth.Gov…

VIA: HEALTHYWOMEN.ORG

Recent research shows that many people living in the United States and around the world are getting insufficient levels of vitamin D, putting them at risk for health problems. If you spend a lot of time indoors at work or home, have dark skin, are older or severely overweight or have certain medical conditions, you’re more likely to be vitamin D deficient. Even if you spend a lot of time outdoors but wisely cover up with sunscreen or sunblock, you also keep the vitamin D in sunlight from reaching your skin and being stored by your body.

Getting insufficient vitamin D has long been known to contribute to lower bone density, osteoporosis and bone fractures. (Adding vitamin D to calcium supplements helps the body better absorb the calcium it needs.) Now, having low levels of vitamin D has also been linked to cardiovascular risk and death, several cancers (including breast cancer in younger women), liver disease, multiple sclerosis and other autoimmune diseases, diabetes, periodontal disease and falls (caused by weakened muscles).

Click here for more…

VIA: SpecialK.Com

Veggie-Bacon Avocado Sandwich

• Total Time: 15 minutes
• Yield: 1 serving
• Vegetarian

Ingredients

• 3 Morningstar Farms® Veggie Bacon Strips
• 1/2 medium (about 1/4 cup) ripe avocado, seeded, peeled and mashed
• 1 teaspoon lemon juice
• 1/8 teaspoon salt
• 3 to 4 drops liquid pepper sauce
• 2 slices whole grain bread, toasted
• 1 lettuce leaf
• 4 thick slices plum tomato
• 2 thick slices tomato

Directions

1. Cook MORNINGSTAR FARMS VEGGIE BACON STRIPS according to package directions.

2. Meanwhile, in small bowl stir together avocado, lemon juice, salt and pepper sauce. Spread on one side of each toast slice. Place lettuce leaf, tomato slices and bacon strips on top of one slice. Top with remaining toast slice, avocado mixture side down. Cut in half. Serve immediately.

Make It A Meal

• 1/2 cup carrot sticks with 2 tablespoons ranch dressing
• 1 cup sliced or cubed fresh mango topped with 1/3 cup low-fat strawberry yogurt and 1 tablespoon low-fat granola
• Sparkling water with lime wedge

(Total Calories: 306)

VIA: SpecialK.Com

Jamaican Chicken Breast with Mashed Sweet Potatoes

• Total Time: 25 minutes
• Yield: 1 serving

Ingredients

• 1 small (about 6 oz.) sweet potato
• 1 small (about 5 oz.) boneless, skinless chicken breast half
• 1/4 teaspoon vegetable oil
• 1 teaspoon Caribbean jerk seasoning
• 1/2 cup canned black beans, rinsed and drained
• 1/2 cup chopped tomato
• 1/4 cup reduced-sodium chicken broth
• 1 tablespoon sliced green onions
• 1/2 teaspoon butter or margarine

Directions

1. Scrub potato. Trim ends. Prick skin in several places with fork. Place in shallow microwave-safe dish. Micro-cook, loosely covered, for 4 to 5 minutes or until very tender, turning dish every 2 minutes. Let potato stand until cool enough to handle.

2. Meanwhile, brush chicken on both sides with oil. Rub jerk seasoning on both sides of chicken.

3. In small nonstick skillet coated with cooking spray cook chicken over medium-low heat about 6 minutes or until lightly browned, turning once. Add beans, tomato and broth to skillet. Bring to boiling. Reduce heat. Simmer, covered, about 5 minutes or until chicken is no longer pink. Stir onions into bean mixture.

4. Meanwhile, use spoon to scoop pulp from potato. Slightly mash potato. Stir in butter. Return to microwave-safe dish. Micro-cook, loosely covered, about 1 minute or until heated through. Spoon onto serving plate. Top with chicken and vegetables. Serve immediately.

Make It A Meal

• 1 1/2 cups cooked, whole green beans tossed with 1 teaspoon melted butter and ½ teaspoon grated lemon peel
• 1 crisp whole wheat bread stick (about 9 inches long)
• 1 wedge of fresh pineapple (equal to 1/6 of whole) drizzled with 2 to 3 teaspoons maple syrup or honey

(Total Calories: 228)

Seared Steak Salad

• Total Time: 30 minutes
• Yield: 1 serving

Ingredients

• 1 ounce (about 8 beans) fresh green beans, trimmed
• 2 cups torn mixed greens
• 1/2 cup quartered grape tomatoes or cherry tomatoes
• 3 tablespoons fat-free creamy Caesar salad dressing
• 1/2 teaspoon ground cumin
• 1/8 teaspoon salt
• 1/8 teaspoon pepper
• 4 ounces boneless sirloin steak, cut 1-inch thick
• 1/2 teaspoon lemon juice
• 1 tablespoon chopped red onion
• 1/4 ounce shaved fresh Parmesan cheese

Directions

1. In large saucepan plunge green beans into boiling water for 10 minutes or until crisp-tender. Drain. Cool.

2. In medium bowl combine greens, tomatoes and salad dressing. Add green beans. Toss until combined. Arrange on serving plate.

3. In small bowl stir together cumin, salt and pepper. Rub on both sides of beef. In small nonstick skillet coated with cooking spray cook steak over medium heat for 9 to 12 minutes or until desired doneness. Remove from skillet. Cut steak across grain into thin slices. Arrange on top of greens mixture.

4. Sprinkle lemon juice over steak. Top salad with onion and cheese.

Make It A Meal

• One 2 1/2” whole wheat dinner roll
• 1 teaspoon butter
• 1 medium nectarine (about 1 cup sliced) topped with 1 container (6 oz.) low-fat vanilla yogurt and sprinkled with nutmeg
• Iced tea with lemon wedge

(Total Calories: 396)

Lemon Pepper Salmon

• Total Time: 5 minutes
• Yield: 1 serving

Ingredients

• 1 4-ounce skinless salmon fillet, about 1 inch thick
• 1/4 teaspoon lemon & pepper seasoning salt
• Lemon wedge

Directions

1. Rinse salmon. Pat dry with paper towels. Sprinkle seasoning salt on both sides of salmon.

2. Place salmon in well-greased grill basket. Grill directly over medium heat for 8 to 12 minutes or until fish flakes with fork, turning once. Transfer to serving plate. Garnish with lemon.

Broiled Lemon Pepper Salmon: Prepare salmon as directed in step 1 above. Place salmon on greased rack of broiler pan. Broil 4 inches from heat for 8 to 12 minutes or until fish flakes with fork, turning once. Serve as above.

Make It A Meal

• 1 cup steamed asparagus
• 1 1/2 cups long grain and wild rice pilaf
• 1 whole wheat dinner roll
• Tossed salad (1 1/2 cups mixed greens, 1/4 cup sliced cucumber, 1/4 cup sliced carrots, 1/4 cup halved cherry or grape tomatoes and 2 tablespoons fat free salad dressing of your choice)

(Total Calories: 520)