Good Sources of Omega-3s

This important healthy fat is easier to get than you may think.
By EatingWell, EatingWell.com

Edamame Lo Mein While a Recommended Dietary Intake (RDI) has not been determined for omega-3s, the American Heart Association suggests aiming for 1,500 to 3,000 milligrams (mg) per day of plant-based omega-3 fatty acids and 500 to 1,800 mg from fish.

Some Suggestions in Milligrams:

Soybeans (1 cup) = 3,000 Milligrams

Walnuts (1 oz.) = 2,570

Albacore tuna (5 oz.) = 2,131

Atlantic salmon (5 oz.) = 1,987

Canola oil (1 Tbsp.) = 1,568

Ground flaxseed (1 Tbsp.) = 1,300

White tuna, canned (3 oz.) = 730

Purslane, raw (1 cup) = 250

Omega-3-fortified egg (1 lg.) = 100-350

From MSN Health

Read more »

Posted in: Diet

The New Superfruits

Though Americans are eating more fruit these days (go us!), more than half are the old standbys: bananas, apples, and oranges. Ready to mix it up? Here's a quickie primer on some of the smartest "exotic" picks based on their health benefits — and how to serve them in place of common favorites.

For Perfect Blood Pressure

Good: Bananas

Better: Fresh figs

Why: Six fresh figs have 891 mg of blood pressure-lowering potassium, nearly 20% of your daily need — about double what you'd find in one large banana. In a recent 5-year study from the Netherlands, high-potassium diets were linked with lower rates of death from all causes in healthy adults age 55 and older.

You'll also get... a boost to your bones. Figs are one of the best fruit sources of calcium, with nearly as much per serving (six figs) as ½ cup of fat-free milk!

Shop for figs that are dry on the surface and feel heavy in the hand. A perfectly ripe fig may have slight cracks that are bursting with the fruit's sweet syrup.

Serve by chopping and adding to yogurt, cottage cheese, oatmeal, or green salads. Or, enjoy them as a savory snack: Cut a slit in the side and stuff with ½ teaspoon of a low-fat version of a soft cheese such as chèvre or Brie.

To Protect Your Heart and Fight Disease

Good: Red grapes

Better: Lychee

Why: A French study published in the Journal of Nutrition found that lychee has the second-highest level of heart-healthy polyphenols of all fruits tested — nearly 15% more than the amount found in grapes (cited by many as a polyphenol powerhouse). The compounds may also play an important role in the prevention of degenerative diseases such as cancer. "Polyphenols act like a force field, helping to repel foreign invaders from damaging your cells," says David Grotto, RD, author of 101 Foods That Could Save Your Life!

You'll also get... protection from breast cancer. A recent test-tube and animal study from Sichuan University in China found that lychee may help to prevent the formation of breast cancer cells, thanks to the fruit's powerful antioxidant activity.

Shop for lychee with few black marks on the rough, leathery shell, which can be anywhere from red to brown in color. Look for fruit that gives when pressed gently. Shells should be intact and the fruit attached to the stem.

Serve by peeling or breaking the outer covering just below the stem; use a knife to remove the black pit. Add to stir-fries or skewer onto chicken kebabs to add a sweet, grapelike flavor.

For Beautiful Skin

Good: Orange

Better: Guava

Why: One cup of guava has nearly five times as much skin-healing vitamin C (it's a key ingredient in collagen production) as a medium orange (377 mg versus 83 mg) — that's more than five times your daily need. Women who eat a lot of vitamin C-packed foods have fewer wrinkles than women who don't eat many, according to a recent study that tracked the diets of more than 4,000 American women ages 40 to 74.

You'll also get... bacteria-busting power. Guava can protect against foodborne pathogens such as Listeria and Staph, according to research by microbiologists in Bangladesh. Also, a cooperative study by the USDA and Thai scientists found that guava has as much antioxidant activity as some well-known superfoods like blueberries and broccoli (though every plant contains a different mix of the healthful compounds).

Shop for guava using your nose. A ripe guava has a flowery fragrance, gives a bit to the touch, and has a thin, pale green to light yellowish rind.

Serve by adding to fruit cobbler recipes (the tiny seeds are edible) or simmer chunks in water as you would to make applesauce. Guava also makes a super smoothie: Blend ½ banana, ½ ripe guava, a handful of strawberries, ½ cup soy milk, and a few ice cubes.

To Lower Cholesterol

Good: Apples

Better: Asian pears

Why: One large Asian pear has nearly 10 g of cholesterol-lowering fiber, about 40% of your daily need; a large apple has about half that much. People who ate the most fiber had the lowest total and "bad" cholesterol levels, according to a recent study of Baltimore adults.

You'll also get... protection from creeping weight gain. The same researchers found that people who ate the most fiber also weighed the least and had the lowest body mass index and waist circumference.

Shop for pears with a firm feel; fragrant aroma; and blemish-free, yellow brownish skin. Some pears are speckled in appearance; the markings shouldn't affect flavor.

Serve by dicing it into a salad of Boston lettuce, crumbled goat cheese, walnuts, and mandarin oranges. Or, make it a dessert: Add peeled and cored pears to a saucepan with 1 cup white wine, 1 teaspoon honey, 1 teaspoon grated fresh ginger, and enough water to cover the pears. Cover and simmer 40 minutes or until pears are soft.

To Fight Cancer

Good: Watermelon

Better: Papaya

Why: It is one of the top sources of beta-crypoxanthin, which research suggests can protect against lung cancer. Like watermelon, it is also a rich source of lycopene. "Although there is currently no recommendation for how much lycopene you should consume in a day, research shows that the nutrient may protect against several different types of cancer, including stomach, endometrial, and prostate," says Grotto.

You'll also get... better healing. Papayas may help speed burn recovery when used topically, thanks partly to the enzyme papain, which also aids in digestion. "Papain helps break down amino acids, the building blocks of protein," says Elisa Zied, RD, an American Dietetic Association spokesperson.

Shop for a papaya with yellow golden skin that yields to gentle pressure.

Serve by cutting lengthwise and discarding black seeds. Scoop the flesh using a spoon and sprinkle with lemon juice. Or combine chopped papaya, mango, red bell pepper, red onion, raspberries, lemon juice, and cilantro for a fruit salsa. Serve over grilled fish.

More Exotic Fruit Ideas!

From MSN Health

Read more »

Posted in: Diet

10 Muscle Building Foods

1. Quinoa

"Move over white rice and make room for this South American grain," says Lynn Grieger, an online health, food, and fitness coach (lynngrieger.com). Although technically a seed, this protein source contains a complete set of branch chain and essential amino acids, making it a tissue- and muscle-building powerhouse. "Its nutritional composition is better than most grains, so try to have one cup a week, alternating it with other healthy starches such as sweet potatoes and brown rice," says Bowerman. "It's a great breakfast cereal, especially when flavored with cinnamon."

2. Grass-Fed Beef

Nothing beats pure protein when it comes to building muscle. The problem with most store-bought beef, however, is that the majority of cattle are grain fed, which gives their meat a relatively high ratio of omega-6 to omega-3 fatty acids. That, in turn, contributes to inflammation. The fatty acids in grass-fed beef, on the other hand, are skewed toward the omega-3 variety. Such beef also contains conjugated linoleic acid (CLA), which studies have shown help reduce belly fat and build lean muscle. "Shoot for two six- to eight-ounce lean cuts [e.g., flank or tenderloin] a week," says Bowerman. "But don't grill it. Charring is carcinogenic. Roast or pan sear."

3. Nonfat Ricotta

"Men don't eat the 16 ounces of protein they need every day, and this is a great substitute if they don't like cottage cheese," says Dr. Dansinger. Made from whey, this soft cheese is rich in amino acids, which speed muscle recovery after a workout. Flavor it with jam and spread it on a cracker, or put half a cup in a blender with skim milk and fruit for a postworkout cheesecake-flavored smoothie. It also tastes great on its own with olive oil and fleur de sel.

4. Tofu

Made from soybeans, tofu was once the bastion of vegetarians. But the plant protein in these pressed bean curds — available firm or soft, and delicious when marinated and tossed into salads — provides a full complement of amino acids, as well as isoflavone, which helps muscles recover from exercise. "A serving is four ounces," says Andrews. "Eat one to three servings a week."

5. Lentils

These flat beans don't just make delicious soups. "They're packed with protein, not to mention B vitamins and zinc, which are important for good sexual health," says Andrews. Eat half a cup twice a week, cooking them for about 30 minutes (until they start to break apart) to create a satisfying mashed-potato-like texture. "A single serving will help you cover all of your nutritional bases," adds Andrews.

6. Eggs

The old school of thought was that you should eat egg whites rather than whole eggs in order to get the protein without the added cholesterol. But recent studies have proved that the fat in the yolk is important to keep you satiated, and the benefits of the minerals and nutrients in the yolk outweigh its cholesterol effect. Eggs deliver the most nutrients for the fewest calories and provide the most satiety per calorie consumed. Plus, eggs contain choline, a B vitamin that studies have linked to improved brain function. "Eat three or four servings a week for breakfast or as a protein alternative at other meals," says Bowerman.

7. Greek-Style Yogurt

All yogurt provides muscle-friendly protein as well as probiotics that keep your digestive tract healthy and your immune system in top form. "But the Greek variety is thicker than regular yogurt, so it has more protein, and it's sweeter and heartier," says Clark. "It's man-style yogurt, with a velvety texture." Mix eight ounces with fruit for breakfast, or spread it on flatbread and top with chicken and onions.

8. Quorn

A little-known protein source, Quorn is a great substitute if you're looking to add variety to your diet with nonanimal protein. "It's composed of a compound similar to mushroom protein: mycoprotein," says Dr. Dansinger. "As such, it is top-quality protein without unhealthy animal fat. If you're a vegetarian, this should be at the top of your list." Quorn is also lower in calories than chicken and turkey, and you can buy it cubed or ground, making it an ideal substitute for ground beef. Find it at your local specialty market, and shoot for six ounces a day if you're tired of soy.

9. Chocolate Milk

Believe it or not, the sweet brown milk you loved as a kid is actually good for you. "Chocolate milk is one of my favorite postexercise recovery drinks because it contains whey protein, which helps muscles recover and repair," says Grieger. "Plus, it tastes great while boosting calcium and vitamin D, which research shows is important for preserving cartilage and joint health." Indeed, a 2006 study in the International Journal of Sport Nutrition and Exercise Metabolism found that it is as good as or better than Gatorade for replacing glucose in fatigued muscles. "Drinking one large glass after you work out will boost muscle growth and speed recovery," says Grieger.

10. Wild Salmon

High in inflammation-fighting omega-3s, wild red or sockeye salmon (canned or fillet) is an excellent low-mercury alternative to canned solid tuna, which can be high in the toxic metal. "Defrosting a frozen fillet for dinner makes a great substitute for steak," says Dr. Dansinger, "or pan sear a fresh fillet with olive oil and kosher salt." Recent NFL probes suggest that many teams — including the Bengals and the Giants — serve it to players to lock in strength gains and fuel performance. But while pro athletes might eat 16 ounces at once, you're better off with three or four six-ounce servings a week.

Read more »

Posted in: Diet

The Hungry Mind

By Joyce Hendley, EatingWell.com

EatingWell

Better known as "the food lab," Penn State’s Laboratory for the Study of Human Ingestive Behavior looks like a series of anonymous dressing rooms. In these plain, curtained-off cubicles, where test subjects eat carefully prepared and measured foods, Barbara Rolls has been debunking some of the most enduring beliefs about eating and appetite.

Despite what diet gurus had espoused for decades, Rolls’s lab discovered that drinking water before meals has little effect on reducing hunger. Her work also unraveled the widely recommended advice that eating a variety of foods can help us eat less. In fact, she found, we eat more when we’re given lots of foods to choose from—and less when the range is so narrow that our variety-craving palates, in essence, become bored and we stop eating. This concept explains the short-term success of those diets that have us eating nothing but cabbage soup—and their ultimate failure when our bored palates eventually fight back.

Rolls is widely acknowledged to be the nation’s top authority in the study of satiety, the sense of fullness that signals the body we can stop eating. Her book Volumetrics Weight-Control Plan (HarperCollins, 2000) is one of the rare bestselling weight-loss books to also win widespread kudos from weight-control experts.

The Volumetrics approach sprang from the findings that people tend to help themselves to the same weight of foods from day to day, regardless of calorie content. In the food lab, Rolls experimented with changing the energy density (calorie content) but not the portion size, by pumping up volume and weight with low-calorie vegetables. She found that as long as the portion sizes of the foods remained the same, regardless of calories, people were satisfied by what they ate. Test subjects reported feeling just as full from two cups of vegetable-packed pasta salad as they did from two cups of higher-calorie salad with more pasta and fewer vegetables.

Eat filling, low-energy-dense foods at most meals, recommends Rolls, and you’ll control hunger without feeling like you are on a "diet." Rolls’s latest book, The Volumetrics Eating Plan (paperback; HarperCollins, 2007), expands upon that approach with tips, menus and recipes.

Q: Americans are getting fatter and fatter. Yet you’ve written that it’s not very helpful to tell people to eat less. Why not?

A: If people just eat less across the board, they’re going to have a small amount of food on their plates. They’ll think, "That’s not enough food." The message needs to be tailored: Eat more of the low-energy-dense foods and less of the high-energy-dense foods. But overall, achieve a balance that you enjoy.

When you eat low-energy-dense foods, you can have big, satisfying portions. With the very low range of energy density—nonstarchy vegetables and fruits—it’s very hard to overeat calories. You’d have to eat huge volumes. So you can consider those free foods—the ones you should turn to when you get the munchies. But that doesn’t mean you have to give up foods that are higher in energy density…just moderate the portions.

Most of us who manage our weight on a daily basis do this anyway. When I talk with people who’ve been a normal weight most of their lives, they say they eat a pattern that’s pretty high in fruits and vegetables, and lower in fat—and they’re not eating everything in sight. Most of us are using some restraint on a daily basis, because frankly, we’re now confronted with so much food every day that you almost have to be "the weird one" not to become overweight.

Q: But the foods we’re surrounded by are usually high in energy density—like fast foods and sweets. How do we keep from piling them on our plates?

A: It takes a mindset. You have to be aware of what you’re eating, and you have to have a plan. Ideally, you should decide where you’re going to eat, choosing where you know you’ll find options that fit with your plan. It’s easier in some places than in others—but if enough of us ask for healthier foods, the food industry is going to give them to us. The success of salads at some fast-food restaurants has already sent a message.

You need to educate yourself by getting nutrition information and learning about what’s in your food—but once you understand what you’re looking for, it’s pretty easy. If a food is glistening, it’s probably high in fat. If the vegetables are barely visible on your plate, it’s a clue that it’s a fairly energy-dense meal.

When you’re cooking for yourself, think: "How can I tweak this recipe?" Say you’re making a sandwich. You could build it up by adding lots of your favorite vegetables. You could use a lower-fat meat or a lower-fat cheese or a lower-fat spread—or leave the spread off altogether. There are lots of choices, and no strategy that’s right or wrong.

Q: What do you do if you don’t like vegetables?

A: That’s a problem—I admit it. If you need to add a bit of fat, or even sugar, to your vegetables to make them more palatable, that’s okay. Try tucking vegetables into things where you won’t notice them, like casseroles or pizza. And keep trying new ones. We’ve also got to expose kids to a wider selection of vegetables, so that they get a taste for them early.

Q: If drinking water before or during a meal seems to have no effect on cutting hunger (despite popular belief), why are foods that contain a lot of water, like soup, so filling?

A: Hunger and thirst are controlled by completely separate mechanisms in the body and the brain. One of the big unresolved questions in our field is, when is a caloric liquid processed as a food and when is it processed as a beverage? We don’t really know yet. Clearly, there’s a huge psychological component to eating behavior, which can often override the biology. Our work has shown that although drinking water has little effect on energy intake, incorporating water into foods helps increase satiety. Having a big portion of a water-rich low-calorie food at the start of the meal—like a salad or broth-based soup—is a great strategy to reduce overall calorie intake. If the course is large enough and low enough in energy density, it can help fill you up and displace the more energy-dense foods later in the meal.

Q: What role should low-fat or reduced-calorie foods play in a healthy diet?

A: Lots of people don’t like the idea of foods that have been "tinkered with." If you have that kind of mindset, you shouldn’t go there. But those products are an easy way to lower energy density and calories. If you’re drinking a 12-ounce soda daily, just switching to diet soda will save you 150 calories a day. If you don’t like a low-fat cheese, try mixing it with regular cheese—or just use less of the regular. Of course, some people use low-calorie foods as an excuse, like ordering a diet soda to go with their huge burgers and fries in a fast-food restaurant. That’s clearly not going to work. You still need to be mindful of what you’re eating.

Q: Can a person tell the difference between satisfied and stuffed?

A: I’m not sure that many of us are paying enough attention to know that. I suspect people rarely let themselves feel hungry these days…they’re nibbling, they’re eating on the go. They need to really think as they’re eating.

Q: If we Americans could only make one change in our eating habits, what would do us the most good?

A: Eat more produce—for so many reasons. The "5-A-Day" program is recommending 5 cups of fruits and vegetables a day, which is actually 10 servings. Another way of looking at it is to fill half your plate with produce over your day—with some low-fat dairy products on the side. That’s easy to remember.

Rolls’s Menu

Breakfast: High-fiber cereal with skim milk and fruit. It seems more substantial if I put a bit of nonfat yogurt on it and a sprinkle of sugar. I actually prefer skim milk now, and even put it in my coffee.

Lunch: The food around here is geared to students—big and caloric. I try very hard to bring something with me; usually a sandwich on whole-grain bread—with hummus or lean deli-meat, and plenty of vegetables like lettuce, cucumbers and tomatoes. I’ll also have a piece of fruit, and diet soda or water.

Dinner: My partner is the best cook around—so I don’t have to cook for myself very often. When I do, I’ll make pasta primavera with the veggies I have on hand; sometimes I’ll add lean poultry or fish. I don’t have dessert on a daily basis, but once in a while I’ll finish with a small piece of great chocolate.

100-Calorie Snacks

Volumetric vs. Typical

1 1⁄2 cups strawberries vs. 1 chocolate chip cookie

2 cups fresh vegetables (baby carrots, celery sticks, cucumber slices) with 1 tablespoon
nonfat Ranch dressing vs. 10 potato chips

12 ounces fruit smoothie (fruit, nonfat yogurt and crushed ice) vs. 4 ounces strawberry milkshake

1 1⁄4 cups vegetable soup vs. 1⁄2 medium bagel, dry

Read more »

Posted in: Diet

8 Great Ways to Lower Blood Pressure: Sodium Aside

Focus on what you can do right now.
By EatingWell, EatingWell.com

When it comes to "natural" ways to improve blood pressure, sodium restriction snags the spotlight. Most experts agree that limiting sodium is a smart strategy for those looking to lower blood pressure, but why focus on what you can’t—or shouldn’t—have? Shift your emphasis to positive lifestyle changes you can make to improve blood pressure.

1. Nosh on plenty of produce. Fruits and vegetables are low in sodium and rich in potassium, which offsets sodium’s effect on blood pressure. Potassium-packed picks: baked potatoes, baked sweet potatoes, spinach, winter squash, bananas, oranges, cantaloupe, beans and tomatoes.

2. Enhance meals with healthy fats. Substituting some carbohydrates in your diet with sources of healthy fats helps control blood pressure, according to a recent study. Remember to swap, and not add, them in. Think: Nuts instead of croutons—not both—on your salad.

3. Go for whole grains over refined starches. Some studies suggest that whole grains help the body hang on to potassium.

4. Include low-fat dairy in your diet. Calcium plays a key role in regulating blood pressure. Low-fat dairy products offer all the nutrients of full-fat varieties, but without the saturated fat and cholesterol that raise heart-disease risk.

5. Learn to love legumes. Beans, nuts and seeds are rich in magnesium, which contributes to maintaining healthy blood pressure. Aim for 4 to 5 servings (1/2 cup of beans or 1 ounce of nuts/seeds) a week.

6. Savor small amounts of dark chocolate. Studies attest to the blood-pressure benefits of products made with cocoa, which contains antioxidants that activate a substance called nitric oxide that relaxes blood vessels.

7. Move more. Moderate exercise has been shown to improve blood pressure. National guidelines advise 30 minutes of daily moderate activity, such as brisk walking, jogging or cycling.

8. Cultivate inner calm. Studies show that meditation brings blood pressure down—probably by modulating physiological stress responses. You don’t have to sit in the lotus position, say "om" or think spiritual thoughts. Simply tuning in to your breathing—for even 10 minutes—may do the trick. Close your eyes (and the door), turn off the cellphone. Now… breathe.

Read more »

Posted in: Diet

20 Foods Your Cardiologist Won't Eat

By Lauren Murrow, Men's Health

Men's Health

Salty food may seem like the least of your worries, especially if you're among the 40 percent of people who mindlessly shake salt on every dish. An extra dash here, a few sprinkles there — what's the big deal?

A lot, when you consider the fact that a mere teaspoon of the stuff contains all 2,300 milligrams (mg) of your recommended daily allotment. Yet daily salt consumption is on the rise in the United States — from 2,300 mg in the 1970s to more than 3,300 mg today. And according to Monell Chemical Senses Center researchers, 77 percent of that sodium intake comes from processed-food purveyors and restaurants. Their motivation: Pile on the salt so we don't miss natural flavors and fresh ingredients.

Why is that a problem? With ever-expanding portion sizes, supersalty foods are displacing fresh fruits and vegetables, which are rich in potassium. And a 1:2 ratio of dietary salt to potassium is critical for your health. Studies show that a high-sodium, low-potassium diet is linked to a host of maladies, including high blood pressure, stroke, osteoporosis, and exercise-induced asthma.

To protect your heart, your bones, your muscles, and your tastebuds, we scoured takeout menus and supermarket shelves to expose the 20 saltiest foods in America. No need to take the information with a grain of salt. These dishes provide plenty.

Make better choices when eating out.

20. Saltiest Side Dish

Denny's Honey Smoked Ham, grilled slice

1,700 mg sodium, 85 calories

Calorie for calorie, this is the saltiest dish in America. This side is steeped in salty brine before it's smoked, soaking up 70 percent of your daily sodium intake.

19. Saltiest Dessert

Atlanta Bread Company Raspberry Scone

1,750 mg sodium, 360 calories

This fruit scone packs the same sodium load as seven servings of bacon at Atlanta Bread Company. If you need a sweet fix, opt instead for the pumpkin bread, which has a tenth of the sodium (160 mg).

18. Saltiest Soup

Baja Fresh Chicken Tortilla Soup

2,760 mg sodium, 320 calories

Soup and salt are nearly synonymous in the food world, but Baja takes it to the extreme, sinking more than a day's worth of sodium into a single serving. Start with a bowl of stewed black beans with a scoop of fresh salsa instead; a serving has an eye-popping, belly-filling 26 grams (g) of fiber, with less than half the salt of the soup.

17. Saltiest Burger

Hardee's 2/3 lb Monster Thickburger

2,770 mg sodium, 1,420 calories, 108 g fat

More than 100 percent of your daily sodium allowance is trapped inside this burger's bun. And the three slices of processed American cheese are oozing with 780 mg sodium. Try the Low-Carb Thickburger — you'll shave 1,000 calories and 1,700 mg sodium.

16. Saltiest "Healthy" Food

Chili's Guiltless Grill Chicken Platter

2,780 mg sodium, 590 calories, 85 g carbs

Beware the bait and switch. Many restaurants and packaged-food producers advertise their dishes as being low in calories and fat, only to jack up the sugar and salt content. Case in point: This platter actually has more sodium than Chili's 1,890-calorie Country Fried Steak with sides, toast, and gravy. Stick with the Guiltless Salmon, the best choice on Chili's sometimes-healthy special menu.

15. Saltiest Pasta

Fazoli's Rigatoni Romano

3,180 mg sodium, 1,090 calories, 54 g fat, 101 g carbs

Salt is one of the top ingredients in Italian sausage, meat sauce, and mozzarella cheese, the three items that serve as this dish's backbone. Simply order your noodles topped with marinara sauce and peppery chicken. The chicken has just 1 g fat and less sodium than the other toppings you can order for your pasta.

14. Saltiest Chinese Entrée

P.F. Chang's Beef with Broccoli

3,752 mg sodium, 1,120 calories, 65 g fat

Like many Chinese dishes, this ubiquitous entrée sounds deceptively healthy. Also like many Chinese dishes, this meal is swimming in a murky brown sauce made mostly of soy sauce and oil. Skip the fried rice (it can contain up to 2,700 mg sodium on its own) and send out an SOS ("sauce on the side") to your server.

13. Saltiest Breakfast

Arby's Sausage Gravy Biscuit

3,754 mg sodium, 961 calories

Yes, cured meat and lard-riddled biscuits are found in this troubled Southern staple, but the coat of gravy carries 2,600 mg sodium on its own, making it the primary offender.

12. Saltiest Beef Entrée

Bob Evans Steak Tips and Noodles

4,131 mg sodium, 822 calories, 43 g fat

Bob lubricates his take on beef stroganoff with a huge ladleful of gravy, damning this dish before you even poke your fork into it. Try your steak without the salt bath: The regular sirloin has half the calories and a commendable 638 mg sodium.

11. Saltiest Frozen Dinner

Swanson Hungry-Man XXL Roasted Carved Turkey

4,480 mg sodium, 1,360 calories, 70 g fat

Yes, the nutrition data on the back suggests that the package contains two servings, but the label proudly proclaims the 1 1/2 pounds inside, and besides, how many guys are going to share their frozen dinner?

10. Saltiest Bread

Dunkin' Donuts Salt Bagel

4,520 mg sodium, 320 calories, 62 g carbs

This bagel is more like a giant salt-encrusted pretzel, delivering 188 percent of your recommended daily sodium intake.

9. Saltiest Sandwich

Quiznos Turkey Bacon Guacamole Large Sub with Cheese and Reduced-Fat Ranch Dressing

4,670 mg sodium, 1,120 calories, 49 g fat, 116 g carbs

First, skip the large sandwich. At Quiznos, few come in under 1,000 calories and 3,000 mg sodium. Next, abandon mozzarella for Swiss, which has a tenth of the sodium. Finally, choose one of the low-calorie subs at Quiznos — the Tuscan Turkey, or better yet, the Honey Bourbon Chicken.

8. Saltiest Pizza

Pizza Hut Meat Lover's Stuffed Crust Pizza (3 slices of the 14'' large) 5,070 mg sodium, 1,560 calories, 87 g fat, 114 g carbs A good rule of thumb: Never order a pizza with more than a single meat topping. Because if the calories don't get you, the salt will. This problematic pie has six meats and 4,000 mg sodium too much.

7. Saltiest Comfort Food

Denny's Meat Loaf Dinner (with Mashed Potatoes and Corn)

5,080 mg sodium, 1,210 calories, 69 g fat, 97 g carbs

There's nothing comforting about a dinner that carries the same sodium load as 27 strips of bacon. Trade the salty loaf for the Steakhouse Strip Dinner, which has just 460 mg sodium and 390 calories (before sides).

6. Saltiest Salad

Romano's Macaroni Grill Chicken Florentine

5,460 mg sodium, 840 calories, 53 g fat

Salads are often the biggest blood-pressure boosters on the menu, since the innocent leaves play perfect host to a flurry of briny toppings and dangerous dressings. Here, salt-laden olives, capers, and Parmesan collide with Macaroni Grill's massive portions and its cooks' affinity for the saltshaker.

The only reasonable insalata on the menu is the Mozzarella alla Caprese: It has 450 calories and 760 mg sodium.

5. Saltiest Mexican Entrée

Chili's Buffalo Chicken Fajitas

5,690 mg sodium, 1,730 calories, 107 g fat, 143 g carbs

Here are a few offenders to choke on: fried chicken, Buffalo sauce, blue cheese, smoked bacon, ranch dressing, and sour cream. All make this the sodium equivalent of single-handedly downing three and a half baskets of Chili's bottomless tostada chips. Add rice and beans and you've just ordered 3 days' worth of sodium and an entire day of calories. If you're salt-sensitive, avoid fajitas — any kind of fajitas — at all costs.

4. Saltiest Kids' Meal

Così Kid's Pepperoni Pizza

6,405 mg sodium, 1,901 calories, 93 g fat, 190 g carbs

Kids under 13 should max out at 1,900 to 2,200 mg sodium a day, according to American Heart Association. This pizza serves up nearly three times that much, plus an entire day's worth of calories. You could feed your child 50 turkey sandwiches at Così for the same sodium price tag. (But stick to just one.)

3. Saltiest Seafood Entrée

Romano's Macaroni Grill Grilled Teriyaki Salmon

6,590 mg sodium, 1,230 calories, 74 g fat, 79 g carbs

Think you're playing it smart by opting for fish? The slather of teriyaki, which is essentially highly sweetened soy sauce in concentrated form, sinks that strategy fast. The grilled halibut, topped with a fresh tomato-basil relish instead, has just a quarter of the sodium.

2. Saltiest Appetizer

Papa John's Cheesesticks with Buffalo Sauce

6,700 mg sodium, 2,605 calories, 113 g fat, 296 g carbs

If you were to split this appetizer with two friends, you'd still be close to downing your daily sodium allowance before you even reach for the pizza. Each stick packs the same amount of sodium as a small slice of cheese pizza, and that's without dipping. Your best bet? Cheese pizza. Thin crust.

1. The Saltiest Dish in America

Romano's Macaroni Grill Chicken Portobello

7,300 mg sodium, 1,020 calories, 66 g fat

With three items on our top 20 list, plus a slew of dishonorable mentions, Macaroni Grill earns its title as America's saltiest chain restaurant. But what makes this the saltiest dish in America? One word: demi-glace, a fancy French name for the viscous salt slick that blankets this disastrous dish. You would have to eat 32 cups of potassium-rich broccoli to compensate for this sodium avalanche.

Read more »

Posted in: Diet

How Much Food Counts as Breakfast?

Sometimes I eat a meal, sometimes a smoothie or piece of fruit.

by Martica Heaner, M.A., M.Ed., for MSN Health & Fitness

Q: I know that eating breakfast is good for you. But how much food, and how long after waking is what you eat considered “breakfast”? It takes me an hour to get ready in the morning. Sometimes I have time for a meal like cereal, or I’m able to make a smoothie for my drive to work. But if I’m running late, I don’t have time for any of that. So, it might be up to three hours after waking before I eat. If I wait this late, am I still getting the breakfast benefit? Or would it be better for me to strive to have a smoothie every morning?

A: The brain- and body-boosting benefits of breakfast have been widely publicized. A healthy morning meal provides energy and helps fuel your brain, allowing you to be more alert. Eating breakfast is associated with better cholesterol levels and helps regulate how much you eat all day. (People who skip breakfast are more likely to be obese.)

Breakfast simply means “breaking” the “fast.” The fast is the period of time from when you last ate the evening before until your first bite in the morning. Technically, breakfast refers to the first calories you consume, whether it’s eight hours or 15 hours after your last meal the previous night.

When you fast you deprive your body of energy. One reason people can go 12 hours or so in the evening without eating is because most of that time they are in low-energy mode, sleeping or doing very sedentary activity. Cells are always active, even during deep sleep, so the body still uses energy. But it can rely on body-fat stores and carbs from the liver.

In the morning, after a night of not eating, the liver glycogen (carbs) is low. Breakfast replenishes these.

The longer you fast, the sooner you need energy, and the more energy you may need—especially if you lead an active life (waking up and walking the dog, exercising before work, running around at your job or after the kids).

Even when you’re not fasting, if you are using your body in a way that requires more energy (long, hard exercise, for example), you need fuel to meet those excess energy demands.

Many people can skip breakfast without feeling hungry. Depleted glycogen stores in the liver produce a state of ketosis, the early stages of the body’s starvation response. One of the side-effects of ketosis is a lack of hunger. If the body was truly starving, this is thought to be a way to preserve precious energy that might be wasted looking for unavailable food.

But not feeling hungry does not mean that you don’t need breakfast, or won’t benefit from eating it.

How long you can go all depends on when you last ate and how much you ate, and how active you are in the morning. Basically, the longer your evening fast lasted, or the more energetic you are in the morning, the sooner you should get some calories in your body.

A smoothie with fruit and/or yogurt and/or juice is a good start to the day. If you don’t have time to make one, prepare something fast like peanut butter on whole-grain toast. Or keep quick, easy snacks on hand to nibble on in the car (nuts, a prepackaged energy bar or shake, fruit).

From MSN Health

Read more »

Posted in: Diet