Q: Where is a good place to start if I've never run a marathon and would like to start training?
A: Having trained for and completed four marathons, I must say that the experience of crossing the finish line of a marathon is well worth the grueling training and personal sacrifice involved in preparing both mind and body for this extraordinary accomplishment. Kudos to you for having the courage to make this commitment!
The best place to start training for a marathon is a year away from the date of the race. Start training the body with short runs, on an almost daily basis. Six months out from race day you should be able to log in at least 25 miles of running in a week, comfortably. At this point (6 months from race day), I would highly encourage you to join a running club or a charity organization that trains its runners to complete marathons such as Team In Training, the organization that raises funds to help stop leukemia, lymphoma, Hodgkin lymphoma and myeloma. A set training program with knowledgeable leaders will help you to safely and gradually increase your endurance and give you lots of training and nutrition tips that should make your first marathon an event that you will forever cherish. Good luck and best wishes . . . and remember, the goal is to cross that finish line with a smile on your face, regardless of your finish time.
Monday, January 26, 2009
Monday, January 19, 2009
What is a good rule of thumb when purchasing healthy food?
Q: What is a good rule of thumb when purchasing healthy food? The fewer ingredients, the better?
A: Absolutely right! When it comes to making wise nutrition choices, the golden rule on the ingredient list is “less is better!” This is because the most nutritious foods are generally the least processed foods with the least amount of additives. The closer the food is to the way Mother Nature intended it to be, the more natural vitamins, minerals, fiber and phytonutrients the food product will contain.
For example, it’s always healthier to choose an apple over a slice of apple pie loaded with unhealthy fats, salt, spoilage retardants, refined carbohydrates and excess calories. If you peruse the frozen vegetable case, better to grab the bag of frozen peas that simply contains two ingredients—peas and salt—rather than a frozen pea product with 20 ingredients in the list. Another important tip regarding processed foods is that if you have a choice, make the food yourself (such as your own tomato sauce versus a jar of sauce). This way YOU control the ingredients and can be very judicious with adding in excess amounts of harmful ingredients such as sodium and bad fats.
A: Absolutely right! When it comes to making wise nutrition choices, the golden rule on the ingredient list is “less is better!” This is because the most nutritious foods are generally the least processed foods with the least amount of additives. The closer the food is to the way Mother Nature intended it to be, the more natural vitamins, minerals, fiber and phytonutrients the food product will contain.
For example, it’s always healthier to choose an apple over a slice of apple pie loaded with unhealthy fats, salt, spoilage retardants, refined carbohydrates and excess calories. If you peruse the frozen vegetable case, better to grab the bag of frozen peas that simply contains two ingredients—peas and salt—rather than a frozen pea product with 20 ingredients in the list. Another important tip regarding processed foods is that if you have a choice, make the food yourself (such as your own tomato sauce versus a jar of sauce). This way YOU control the ingredients and can be very judicious with adding in excess amounts of harmful ingredients such as sodium and bad fats.
Monday, January 12, 2009
Is whole grain white any different from regular whole wheat bread?
Q: When it comes to choosing a healthy bread, is whole grain white any different from regular whole wheat bread?
A: The definition of “whole grain white” bread or flour is nebulous at best. It is a fairly new product that can consist of virtually anything, but generally comprises a mixture of 100% whole grain and white flour. The white wheat comes from an albino variety of wheat that differs from the traditional red wheat kernels. Furthermore, the white wheat is more heavily processed than the 100% whole grain flour to make the product taste more like its refined cousins, though the jury is still out regarding exactly how much nutrition is lost in the processing.
The product is marketed to regular consumers of white bread who want to consume more whole grains for the health benefits but just can’t quite take the plunge to eating 100% whole grain products. So, for those people, the new “white wheat” products are a better choice than refined white bread products. The bottom line is, nutrition-wise, your best bet is to routinely go for the 100% whole wheat products that have been less processed, contain all three parts of the original wheat kernel and have been shown scientifically to help prevent chronic disease.
A: The definition of “whole grain white” bread or flour is nebulous at best. It is a fairly new product that can consist of virtually anything, but generally comprises a mixture of 100% whole grain and white flour. The white wheat comes from an albino variety of wheat that differs from the traditional red wheat kernels. Furthermore, the white wheat is more heavily processed than the 100% whole grain flour to make the product taste more like its refined cousins, though the jury is still out regarding exactly how much nutrition is lost in the processing.
The product is marketed to regular consumers of white bread who want to consume more whole grains for the health benefits but just can’t quite take the plunge to eating 100% whole grain products. So, for those people, the new “white wheat” products are a better choice than refined white bread products. The bottom line is, nutrition-wise, your best bet is to routinely go for the 100% whole wheat products that have been less processed, contain all three parts of the original wheat kernel and have been shown scientifically to help prevent chronic disease.
Monday, January 5, 2009
Are Probiotic Drinks Healthy?
Q: With all of the probiotic culture drinks, cheeses and other dairy products on the market, can the use (or overuse) of these products be detrimental to my digestive system?
A: Probiotics are live, “healthy” bacteria that are added to the diet and function to promote better health. They reside in the colon. Common names of these “friendly” bacteria are Lactobacilli and Bifidobacteria (this strain of healthy bacteria is included in Dannon Activia yogurt).
Why is it good for your health to increase the number of these bacteria? Probiotics ingested in the diet:
Overpower bad disease-causing bacteria.
Help boost the body’s immune system.
Help the body absorb vitamins and minerals and increase the body’s internal production of B vitamins.
May help bone health by increasing the absorption of calcium and the ability of the bones to absorb calcium.
Decrease diarrhea and diaper rash in babies.
May improve constipation in the elderly.
May reduce the conversion of bile into carcinogenic substances (decreasing risk of colon cancer).
Because probiotics are the good kind of bacteria, and promote health, they would not be detrimental to your health, regardless of the amount ingested.
A: Probiotics are live, “healthy” bacteria that are added to the diet and function to promote better health. They reside in the colon. Common names of these “friendly” bacteria are Lactobacilli and Bifidobacteria (this strain of healthy bacteria is included in Dannon Activia yogurt).
Why is it good for your health to increase the number of these bacteria? Probiotics ingested in the diet:
Overpower bad disease-causing bacteria.
Help boost the body’s immune system.
Help the body absorb vitamins and minerals and increase the body’s internal production of B vitamins.
May help bone health by increasing the absorption of calcium and the ability of the bones to absorb calcium.
Decrease diarrhea and diaper rash in babies.
May improve constipation in the elderly.
May reduce the conversion of bile into carcinogenic substances (decreasing risk of colon cancer).
Because probiotics are the good kind of bacteria, and promote health, they would not be detrimental to your health, regardless of the amount ingested.
Monday, December 29, 2008
What type of oatmeal is healthiest?
Q: Why have I heard that rolled oats are healthier than quick oatmeal packets?
A: As you can see, there are different types of oat products out there on the market. The two kinds that you will most likely find on your supermarket shelf are “steel-cut” oats and different varieties of “rolled” oats.
Steel-cut oats (my personal favorite) are the least processed of the two varieties and so retain the greatest amount of nutrients—especially the cholesterol-lowering soluble fiber found in oats, namely beta-glucan. Because steel-cut oats are pretty much “right off the farm,” they do take much longer to cook than the rolled type, but it is well worth the extra time and effort for their superior flavor, texture and nutrient composition.
Rolled oats are what most Americans know as oatmeal and are often sold in familiar round cardboard containers. These oats have been steamed, dried, sliced and then flattened, producing the flat oatmeal shape that we have become accustomed to. There are actually three types of rolled oats: (1) old-fashioned, (2) quick-cooking, and (3) instant. The instant variety is the most processed of the three and has already been precooked—making it convenient to cook but unfortunately mushy in texture. In addition, the instant variety frequently has added sweeteners, salt and other flavorings. Your best bet is to choose the least processed type of oats such as the steel-cut or the old-fashioned varieties. If you need the time-saving convenience of instant, go for the plain instant packets and add your own sweetener—and also be sure to add a couple tablespoons of oat bran (the concentrated form of beta-glucan, much of which has been lost in the instant varieties).
A: As you can see, there are different types of oat products out there on the market. The two kinds that you will most likely find on your supermarket shelf are “steel-cut” oats and different varieties of “rolled” oats.
Steel-cut oats (my personal favorite) are the least processed of the two varieties and so retain the greatest amount of nutrients—especially the cholesterol-lowering soluble fiber found in oats, namely beta-glucan. Because steel-cut oats are pretty much “right off the farm,” they do take much longer to cook than the rolled type, but it is well worth the extra time and effort for their superior flavor, texture and nutrient composition.
Rolled oats are what most Americans know as oatmeal and are often sold in familiar round cardboard containers. These oats have been steamed, dried, sliced and then flattened, producing the flat oatmeal shape that we have become accustomed to. There are actually three types of rolled oats: (1) old-fashioned, (2) quick-cooking, and (3) instant. The instant variety is the most processed of the three and has already been precooked—making it convenient to cook but unfortunately mushy in texture. In addition, the instant variety frequently has added sweeteners, salt and other flavorings. Your best bet is to choose the least processed type of oats such as the steel-cut or the old-fashioned varieties. If you need the time-saving convenience of instant, go for the plain instant packets and add your own sweetener—and also be sure to add a couple tablespoons of oat bran (the concentrated form of beta-glucan, much of which has been lost in the instant varieties).
Monday, December 22, 2008
Are the "healthy" menus at fast-food places really healthy?
Q: Are the "healthy" menus at fast-food places really healthy?
A: In our society, everything is fast, fast, fast, including our food. The problem is, how does one follow government-advocated healthy eating guidelines recommending that we consume lots of fruits, vegetables, whole grains, nonfat (or 1%) dairy products, lean protein and healthy fats (like olive oil, avocado and nuts) when we’re on the go?
Let’s face it, finding healthy food is tough outside of your own kitchen.
In answer to your question, surprisingly some of the “healthy” menu choices now offered at fast-food restaurants are actually much healthier than their classical menu choices, though clearly not what I would call “health food.” The best advice for navigating the fast-food maze and for a fast food to be truly healthy is that it has to be low in saturated fat, cholesterol and trans fat free. It also cannot be swimming in sodium or sugar and should not provide a ridiculous amount of calories (a good goal is to keep under 500 calories for a full meal).
I decided to check out the McDonald’s Web site (http://nutrition.mcdonalds.com/bagamcmeal/nutrition_facts.html ) to see if I could concoct a “healthy lunch.” I found the following nutrition information for their Premium Asian Salad with Grilled Chicken: 320 calories, 9 grams fat (3 grams of those are saturated) and 960 mg sodium. Add in a packet of Newman’s Own Low Fat Balsamic Vinaigrette (40 calories, 3 grams fat and 730 mg sodium), a sugar-free iced tea and a fruit ’n’ yogurt parfait (160 calories, 2 grams fat and 85 mg sodium) and you can squeak out a somewhat healthy lunch for a grand total of 520 calories, 14 grams fat and a whopping 1,775 mg sodium (you should keep your total daily sodium intake under 2,300 mg/day). Not ideal, but in a pinch . . .
A: In our society, everything is fast, fast, fast, including our food. The problem is, how does one follow government-advocated healthy eating guidelines recommending that we consume lots of fruits, vegetables, whole grains, nonfat (or 1%) dairy products, lean protein and healthy fats (like olive oil, avocado and nuts) when we’re on the go?
Let’s face it, finding healthy food is tough outside of your own kitchen.
In answer to your question, surprisingly some of the “healthy” menu choices now offered at fast-food restaurants are actually much healthier than their classical menu choices, though clearly not what I would call “health food.” The best advice for navigating the fast-food maze and for a fast food to be truly healthy is that it has to be low in saturated fat, cholesterol and trans fat free. It also cannot be swimming in sodium or sugar and should not provide a ridiculous amount of calories (a good goal is to keep under 500 calories for a full meal).
I decided to check out the McDonald’s Web site (http://nutrition.mcdonalds.com/bagamcmeal/nutrition_facts.html ) to see if I could concoct a “healthy lunch.” I found the following nutrition information for their Premium Asian Salad with Grilled Chicken: 320 calories, 9 grams fat (3 grams of those are saturated) and 960 mg sodium. Add in a packet of Newman’s Own Low Fat Balsamic Vinaigrette (40 calories, 3 grams fat and 730 mg sodium), a sugar-free iced tea and a fruit ’n’ yogurt parfait (160 calories, 2 grams fat and 85 mg sodium) and you can squeak out a somewhat healthy lunch for a grand total of 520 calories, 14 grams fat and a whopping 1,775 mg sodium (you should keep your total daily sodium intake under 2,300 mg/day). Not ideal, but in a pinch . . .
Monday, December 15, 2008
What's a good substitute for butter in Holiday recipes?
Q: Many of my holiday recipes call for butter. What's a good substitute?
A: I like to use the tub margarines with added plant sterols such as Benecol or Promise Take Control. I also like the “light” versions that give you all the flavor with half the calories. These margarines are a nice substitute for butter not only because they have only a fraction of the artery-clogging saturated fat, and are trans fat free, but also because they give you a dose of plant sterols—the natural plant derivative that is safe and effective for lowering your “bad” LDL cholesterol. Here is a mashed potato recipe for a delicious and truly heart-healthy holiday side dish taken from my book, Cholesterol DOWN:
Mashed Potatoes with Chick Peas (Garbanzo Beans)
Yield: 6 servings (serving size: approximately 1 cup)
2 pounds baking potatoes, peeled and cut into chunks
1 can (15.5 ounces) chick peas, rinsed and drained
1 cup light soy milk
½ cup reduced sodium chicken broth
¼ cup Promise Take Control Light Margarine
1 teaspoon salt
½ teaspoon pepper
Commercial gravy, optional
Place potatoes in a large saucepan, cover with water, and bring to a boil. Reduce heat and simmer for 15 minutes or until tender. Drain and return potatoes to pan. Add in chick peas and mash using a potato masher. Add in soy milk, chicken broth, margarine and seasonings, and stir. Cook an additional 2 minutes until heated, stirring constantly. Serve warm. Top with commercial gravy if desired.
Nutritional Information Per Serving (approximately 1 cup):
Calories: 255, Fat: 5 g, Cholesterol: 0 mg, Sodium: 751 mg,
Carbohydrates: 46 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 7 g
Recipe from: Cholesterol DOWN: 10 Simple Steps to Lower Your Cholesterol in 4 Weeks—Without Prescription Drugs by Janet Bond Brill, Ph.D., R.D., LDN.
Published by Three Rivers Press, December 2006; $13.95US/$17.95CAN; 978-0-307-33911-9.
A: I like to use the tub margarines with added plant sterols such as Benecol or Promise Take Control. I also like the “light” versions that give you all the flavor with half the calories. These margarines are a nice substitute for butter not only because they have only a fraction of the artery-clogging saturated fat, and are trans fat free, but also because they give you a dose of plant sterols—the natural plant derivative that is safe and effective for lowering your “bad” LDL cholesterol. Here is a mashed potato recipe for a delicious and truly heart-healthy holiday side dish taken from my book, Cholesterol DOWN:
Mashed Potatoes with Chick Peas (Garbanzo Beans)
Yield: 6 servings (serving size: approximately 1 cup)
2 pounds baking potatoes, peeled and cut into chunks
1 can (15.5 ounces) chick peas, rinsed and drained
1 cup light soy milk
½ cup reduced sodium chicken broth
¼ cup Promise Take Control Light Margarine
1 teaspoon salt
½ teaspoon pepper
Commercial gravy, optional
Place potatoes in a large saucepan, cover with water, and bring to a boil. Reduce heat and simmer for 15 minutes or until tender. Drain and return potatoes to pan. Add in chick peas and mash using a potato masher. Add in soy milk, chicken broth, margarine and seasonings, and stir. Cook an additional 2 minutes until heated, stirring constantly. Serve warm. Top with commercial gravy if desired.
Nutritional Information Per Serving (approximately 1 cup):
Calories: 255, Fat: 5 g, Cholesterol: 0 mg, Sodium: 751 mg,
Carbohydrates: 46 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 7 g
Recipe from: Cholesterol DOWN: 10 Simple Steps to Lower Your Cholesterol in 4 Weeks—Without Prescription Drugs by Janet Bond Brill, Ph.D., R.D., LDN.
Published by Three Rivers Press, December 2006; $13.95US/$17.95CAN; 978-0-307-33911-9.
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