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Tara’s Friday Bite: Heart Healthy Meals for Lovers

February kicks off American Heart Month and right smack in the middle of the month is Valentine’s Day! In honor of both events, I wanted to share 3 of my favorite Heart Healthy Recipes that not only show your sweetheart that you love them, but that you also want to help keep them around for years to come!

Chicken Tikka Masala

Heart Healthy Ingredient: Tumeric

Tumeric is found in most Indian curries and is what gives American mustard that yellow hue. It has also been shown to be a powerful anti-inflammatory and a great addition to your heart healthy lifestyle. Moreover, tumeric’s absorption is greatly increased when paired with black pepper. Try the recipe below that contains both!

http://www.eatingwell.com/recipes/quick_chicken_tikka_masala.html

Grilled Salmon with Soy & Brown Sugar Glaze

Heart Healthy Ingredient: Omega-3 Fatty Acids

Omega-3 Fatty Acids, found in salmon, have been show to lower blood triglycerides, reduce inflammation and decrease cardiac arrest. They can also help repair heart damage and strengthen heart muscles. Check out the recipe below where you can get all the benefits of salmon AND the sweet taste of brown sugar!

http://allrecipes.com/recipe/grilled-salmon-i/

Zesty Wheat Berry Black Bean Chili

Heart Healthy Ingredient: Fiber

The reason that high cholesterol is such a big deal is because it decreases the size of your arteries and puts more burden on your heart to push blood through your body. Increasing your fiber intake is the single best way to reduce cholesterol and make it so your heart doesn’t have to work as hard. Now, if you feel that the old adage “Beans, beans they’re good for your heart…” is a little less than romantic, feel free to try this recipe out on Super Bowl Sunday instead!

http://www.eatingwell.com/recipes/zesty_wheat_berry_black_bean_chili.html

Tara Coleman www.taracoleman.com

Tara Coleman is a Clinical Nutritionist and Salada Tea Spokesperson living in San Diego, CA. She blogs twice a month with “Tara’s Friday Bite.” Leave your comments with ideas for future topics or email Tara directly at tara@taracoleman.com.

Tara’s Friday Bite – Juicing: Healthy or Hype?

Although juicing has been around for ages, it has gained in popularity over the past year as an “elixir of health.” As with everything, this is part truth and part trend.

Here are the facts so you can determine if juicing is right for you:

The concept behind juicing is that you can quickly and easily get the vitamins and minerals from a ton of fruits and vegetables in one nutrient-dense package! You also remove the fiber so, in theory, the nutrients are absorbed more quickly. Not to mention the juices can taste amazing and you can sneak in some veggies that you would normally turn up your nose at!

The downside to juicing is it’s fairly time consuming to both juice and clean up, and it can create a lot of waste with the leftover skins and pulp. Some people do a great job of turning this “waste” into compost or using it for baking. But I find that, for the average person, these two factors are usually the reason that their juicer ends up in the cabinet collecting dust.

The removal of fiber can speed up the nutrient absorbance but it can also speed up the absorbance of sugar. What you may feel is a rush of energy and then a crash, similar to having a sugary drink but with a lot more vitamins & minerals. This can be dangerous if you are diabetic or have any blood sugar sensitivity. For this reason, I prefer blending my fruits & vegetables in a high-power blender like a Vita-mix. Although they can be much more pricy than a juicer, you will get all of the nutrients as well as the fiber. Alternatively, you can add psyllium husk or another fiber supplement to your juice to lessen the impact of the sugar.

My recommendation is if you want to try juicing is to ask around and see if anyone has a juicer you can borrow. You’d be surprised how many people will have one hiding in their basement. Try it out for a few weeks and see how it goes! Pay attention to how you feel and again, consider adding fiber to your juices to slow the sugar absorption and keep you full a bit longer. As with everything, you are the best judge of how things impact you so if you love it and feel great go out and buy your own.

Happy juicing!

Tara Coleman www.taracoleman.com

Tara Coleman is a Clinical Nutritionist and Salada Tea Spokesperson living in San Diego, CA. She blogs twice a month with “Tara’s Friday Bite.” Leave your comments with ideas for future topics or email Tara directly at tara@taracoleman.com. 

Tara’s Friday Bite – 4 Foods to Avoid at all Costs

There was an excellent article in the November issue of Prevention Magazine discussing the 7 Foods That Should Never Cross Your Lips. I’ve actually narrowed that list down to 4 (because 7 may be too hard to remember) and weighed in with my own opinion about some excellent alternatives!

Canned Tomatoes – I’m actually going to expand this to all canned vegetables. The main danger of canned vegetables (specifically the acidic ones like tomatoes) is that the cans contain a synthetic estrogen called BPA, which can leach into the food. BPA has been linked to all sorts of major diseases but specifically those related to your reproductive system. In addition to BPA, as the vegetables sit in the can, most of the important vitamins and minerals are leached out into the surrounding water. So unless you are drinking the juice (gross), you’re missing a lot of the essential nutrients.

Instead: Try vegetables packaged in glass or even frozen vegetables. A vegetable is most nutritious the second it is harvested. Frozen vegetables are flash frozen immediately after harvesting so in some cases they can contain more nutrients than their fresh alternatives.

Nonorganic Apples – This year the apple skyrocketed to the top of the “Dirty Dozen” list, an honor that no produce wants. This means that nonorganic apples have the highest amount of pesticides.

Instead: Buy organic. If you can’t afford organic, make sure to wash, wash, wash your apples before eating.

Corn/Soy-Fed Beef – Close your eyes and picture a cow in a meadow. What’s he doing? Eating grass, right? That’s what they were designed to do, however, factory farmed cows are fed corn and soy because it’s cheaper and fattens them up faster. Unfortunately, it also decreases their nutrient profile making them lower in O-3’s and vitamins and minerals and higher in saturated fat. 

Instead: Opt for grass-fed beef. As the damage of corn-fed beef becomes more apparent grass-fed options have been popping up at more and more grocery stores. It tends to be more expensive, but if you are going to spend your money on one thing, this will have the greatest impact. You can also visit www.EatWild.com and find a local farmer to buy from directly.

Microwave Popcorn – This one actually makes me the saddest because popcorn is one of my favorite treats! However, microwave popcorn bags contain chemicals that have been linked to infertility and cancer. They will actually be phasing out these chemicals by 2015, but I suggest you phase them out by 2012!

Instead:  Pop your own! It is way cheaper and actually tastes better. Don’t have an air-popper? What a perfect time to ask Santa…or Amazon!

Tara Coleman is a Clinical Nutritionist and Salada Tea Spokesperson living in San Diego, CA. She blogs twice a month with “Tara’s Friday Bite.” Leave your comments with ideas for future topics or email Tara directly at tara@taracoleman.com. 

Four Ways to Navigate Thanksgiving Healthfully

Tara Coleman www.taracoleman.com

Healthy nibbles from Clinical Nutritionist Tara Coleman

I can’t believe it’s the holiday season once again! It seems like just yesterday I was writing a blog post about this topic. This year, I have some tip for you to enjoy your Thanksgiving meal without paying for it through 2012!

Consider making exercise a pre-Thanksgiving tradition. Burning calories before diving into your Thanksgiving meal will not only create a calorie deficit for the day, but it will also make you feel healthier and less prone to overindulging. The winning combination for weight loss is simple: eat less and exercise more! Make an effort to get on your Total Gym for 20 to 30 minutes to burn some calories before your Thanksgiving feast. Check out Total Gym Exercises for on-demand, trainer-led workout videos to spice up your routine!

Eat breakfast. The idea of eating less to save on calories before Thanksgiving can backfire on you. You’ll be ravenous by the time Thanksgiving rolls around and likely to shove anything that you see in your face! Eating a small meal in the morning will help control your appetite so you’re less prone to eat in excess later – and more likely to make smarter food choices at Thanksgiving. Make a healthy breakfast that includes protein and fiber to keep you fuller longer. A sample breakfast may be an egg on whole wheat toast or a bowl of fiber-rich, whole-grain cereal with low-fat milk.

Don’t be afraid of seconds … or thirds. The typical plate full of Thanksgiving food is one of the most impressive balancing acts known to man (as in balancing to keep it all on the plate)! This year, start with a small plate with small portions. When you are done, if you are still hungry go back for more. I promise the food will still be there! You will find that both the act of going back and not having to be pressured by the “clean plate club” will help you cut down on your portions without even noticing.

Mix in some fresh veggies. Most of the vegetables on Thanksgiving are in casserole form or hidden under heavy sauces. This year, make your favorite green bean casserole but also sauté some fresh green beans. Take a smaller amount of both. You will get your casserole fix but also benefit from the nutritional benefits of eating fresher veggies! 

Remember, Thanksgiving is just ONE day. It does not start on Wednesday night and end on Monday morning, and it certainly does not last until January 1^st! Your body knows how to handle a single overindulgence but your body cannot handle it when overindulgence turns into days and even months. Enjoy your Thanksgiving meal with your friends and family and then get back to the way of eating that makes you the healthiest and happiest!

Remember to listen to your body. If your stomach is saying it can’t take anymore, it’s best to stop while you’re ahead. You will feel better for it.

Happy Thanksgiving!

Tara Coleman is a Clinical Nutritionist in San Diego, CA. She blogs twice a month with “Tara’s Friday Bite.” Leave us your comments with ideas for future topics or email Tara directly at tara@taracoleman.com.

Tara’s Friday Bite – Power Bars: Healthy Snacks or Glorified Candy Bars?

Tara Coleman www.taracoleman.com

Power bars can be a convenient way to eat on the go or fuel your workouts. However, if you look closely, you will find that many of these “healthy” options are nothing more than glorified candy bars!

The first thing you need to identify is what you are going to use the bar for? Is it a snack, a pre-workout meal or a full meal replacement? Once you have that determined you can follow these quick tips to help select the healthiest option:

Snack Bar – If you are using a power bar as an afternoon snack to keep you fueled during the day, shoot for something between 150-200 calories. Protein and fiber should be your main focus for this option because they will keep you full and energized much longer than the high sugar alternative. Try to find a bar with 8-15g of protein and make sure the grams of sugars and fiber are about equal.

Pre-/Post-workout Bars – These bars are designed to fuel you pre-workout or help start the recovery post-workout. Again, I recommend around the 200 calorie range for the average 45 min-1hr workout.  Carbohydrates are going to be the most important thing to look for, however, that doesn’t mean you should go sugar crazy! Choose a bar that has a majority of the carbohydrates in the “other carbohydrate” category rather than sugar.

Meal Replacement – The biggest mistake that I see people make is using a snack bar as a replacement for a full meal. If you only eat 200 calories as a meal, I promise that you will be pulling over at 7-11 or raiding the vending machine within the hour! Choose a bar that has between 350-450 calories. As with the snack bars, protein is going to be important so make sure it has between 10-20g of protein.

Finally, remember that these bars are meant to SUPPLEMENT a healthy diet, not replace one.  There are some great options out there but make sure that the majority of the food that you eat every day comes from a farm not a factory!

Tara Coleman is a Clinical Nutritionist in San Diego, CA. She blogs twice a month with “Tara’s Friday Bite.” Leave us your comments with ideas for future topics or email Tara directly at tara@taracoleman.com.

Tara's Friday Bite – Exploring Natural Sweeteners

In my last “Friday Bite,” I discussed how artificial sweeteners may be sabotaging your weight loss goals.  However, I didn’t want to imply that you need to commit yourself to a life free of sweets. I mean, what’s the point of living! As the potential side effects of artificial sweeteners are coming to light, there are a few natural alternatives that have become more main stream. Let’s explore the 3 most popular natural sweeteners so you can find which best suits your sweet tooth:

Agave Nectar – Agave Nectar comes from the same plant that produces tequila, but don’t worry, it won’t make you dance around with a lamp shade on your head! Agave Nectar has a consistency similar to honey with a more mellow taste. It has the same calories as table sugar although it is lower glycemic.  However, it is not low enough for diabetics, so if you are cutting calories or worried about blood sugar I would go with Stevia (see below). I find Agave Nectar is the best alternative to use when baking or mixing in hot drinks.

Stevia – Stevia has exploded on the scene in the form of TruVia (a Coca-Cola brand) and PureVia (from Pepsi Co.) as well as lesser known brands. Most of these are not the pure stevia leaf but an extract called Reb-A. It can be found in both liquid and powder form. In many cases, the powder form has been enhanced with additives, so make sure to check the ingredient list to ensure it only contains Stevia Extract. Stevia is very potent so you only need to use a small amount. It has no calories and is safe for diabetics. Some brands have a liquorish-like aftertaste so you will have to experiment to find one that you like!

Sugar – Didn’t expect to see this one, eh? I will be the first to admit that sugar is to blame for many of the health problems in our country, however, that is when it’s used in EXCESS. Pure sugar has been around for a long time and our bodies certainly know how to process it. So if you are sweetening your tea here and there and enjoy a sweeter taste, go ahead and add a little sugar. However, if you are adding more than 3 tsp./day or you are diabetic, I would suggest giving Stevia or Agave Nectar a try!

Tara Coleman www.taracoleman.com

Tara Coleman is a Clinical Nutritionist in San Diego, CA. She blogs twice a month with “Tara’s Friday Bite.” Leave us your comments with ideas for future topics or email Tara directly attara@taracoleman.com.

Tara's Friday Bite: Artificial Sweeteners, Not So Sweet for Your Health

Since the introduction of the artificial sweetener in the 1970s, it has been riddled with controversy. Artificial sweetener has been credited for helping with weight loss but also blamed for everything from headaches to death. In order to understand the potential pros and cons of artificial sweeteners, it is important to step back to the time of the caveman and talk a bit about how your body works.

We are designed to sustain life and reproduce. Pain is associated with death and pleasure is associated with life. That’s why fire hurts and sleep feels good. From a dietary standpoint, we enjoy food highest in nutrients and calories – i.e. fat, sugar, starches, etc. When we get enough of these nutrients, we have hormones to turn off our hunger and cravings, which leaves us feeling satisfied.

Enter the world of artificial sweeteners. The main idea behind the “sweetener” is so you can get the sweet fix without the calories. Genius idea … but unfortunately it has not worked.

• The American Cancer Society found that out of 78,000 women, 7.1% of those who used artificial sweeteners gained weight compared to non-users.
• A San Antonio Heart Study followed 3,700 adults over 8 years and found that those who consumed more artificial sweeteners had higher BMIs (Body Mass Index), and the more they consumed the higher their BMI.

How could something that has zero calories cause weight gain? There are 3 schools of thought:

1. Artificial sugars increase sugar cravings. Your body associates calories with sweetness. When your body doesn’t get these calories, it becomes “starved” and causes you to eat more calories.
2. They damage the food-reward pathway that drives our desire to eat. The sweetness without calories approach of artificial sweeteners can ultimately cause an increase in sweet cravings.
3. Artificial sweeteners are thousands of times sweeter than sugar. With regular artificial sweetener use, our body gets used to the flavor and isn’t satisfied until it finds this level of sweetness. Unfortunately, this can’t be found in regular food, leaving us unsatisfied and prone to overeating.

Artificial sweeteners have been linked to everything from headaches to depression to cancer. Now, I could find just as many well-funded studies that say artificial sweeteners have absolutely no negative repercussions and encourage weight loss. The point of this article is not to scare you or bash an industry, but rather increase your awareness of what you are putting in your body.

The first step is to know when you are ingesting artificial sweeteners. First, if a product says zero sugars or calories and is not water, it most likely contains an artificial sweetener. Second, check the label. Look for the following artificial sweeteners: Saccharin, Aspartame, Sucralose, Acesulfame K or Neotame.

If you have any concerns, try taking artificial sweeteners out of your diet for a month and see what happens. Do you still have sugar cravings? Did you lose weight? Do you still have headaches? You are the best judge of the way something impacts your body. You may find that nothing changes, or you may be surprised that what you turned to for a calorie-free sweet fix may in fact be the very thing that was sabotaging your diet.

Stay tuned for Tara’s next column with advice about natural sweetener alternatives …

Tara Coleman www.taracoleman.com

Tara Coleman is a Clinical Nutritionist in San Diego, CA. She blogs twice a month with “Tara’s Friday Bite.” Leave us your comments with ideas for future topics or email Tara directly attara@taracoleman.com.