Happy New Year

Well another year has passed by and doesn't every year seem to go by faster than the one before?
Well it means that it is never too early to start on something new, because before you know it another year will have gone by again.
Why not resolve to improve your health in 2013?

Why not quit smoking, quit or cut back on drinking, eat healthier and exercise more?

'Easy for you to say doc, but it's not so easy to do?' you say, shaking your head.

Well nothing is easy, but we have to keep trying. Life is one big trial, after all, and we don't get a second chance.

Of all the above, quitting smoking and drinking are obviously the hardest. But do not despair. There are many options for quitting and help is available.

Let me first talk about smoking:

First of all think about all the noxious stuff you are inhaling and what it is doing to your respiratory tract and especially the lungs. You know how harmful it is, and how many diseases it causes- from  heart, lung and circulatory diseases to multiple cancers.
Secondly think of all the money you are wasting - with all the Federal and State taxes on tobacco, you are paying a small fortune to puff away your hard-earned dollars.
Thirdly think of all the Corporate Executive-types who are getting rich off your habit.
If all of the above doesn't want to make you quit, then think of your loved ones.
Think of the following every time you light up:
Every cigarette you smoke reduces your life by 11 minutes, every carton by 1 and 1/2 days and every pack smoked daily reduces your life by 2 months per year!
If you want to quit and find it hard, there are many medical and non-medical options which include nicotine replacement (patch, gum, e-cigarette) as well as prescription medications which reduce cravings (bupropion, Chantix, etc.).
Regarding alcohol: you can think of all of the above (though you have to substitute your liver for the respiratory tract) but in addition think of alcohol related driving injuries and death, alcohol related violence and mental problems.
If you are an alcoholic and want to quit, joining a program would be the best option.

As far as eating is concerned - it is much easier to do than the above. Make a resolution to eat better, eat less and eat healthier in 2013. Make an eating plan and follow it! Follow the plan while eating at home and while eating out.

And please start exercising. Do any exercise that suits you, but do something! Even walking in the mall is better than sitting on your couch and watching television.

Well to end on a happier note:

 A GLASS OF CHAMPAGNE (4 OZ.) HAS ABOUT 85 CALORIES, SO DRINK UP AND DANCE AWAY (DANCING CAN BURN 8-12 CALORIES/MINUTE)!

                       HAPPY NEW YEAR!

Happy Holidays

Here is wishing everybody a safe and happy holiday.
Merry Christmas and a Happy New Year.
At least the world did not end today, and the next time the Mayan calendar ends is 5000 years away. So party on!
Be safe, be careful of what you eat and keep enjoying life.
After all we have only one life to,live.

Fiber, Constipation and Weight Loss

Fiber is an important component of our diet. Unfortunately the typical American diet is low in fiber. Low fiber diets are thought to increase the risk of many gastro-intestinal problems, including chronic constipation and also increasing the risk of colon cancer.

How much daily fiber intake is desirable?

Adults: 25-35 grams/day
Children: Age + 5 grams

What are the foods with Fiber?

Only foods of Plant Origin contain fiber.

Dairy products, meat, fish, eggs, chicken, oils, sugars have Zero fiber.

How to increase Fiber intake?

Eat High-Fiber Cereals for breakfast.
Increase your water intake (64 oz. per day)
Switch from white bread, tortillas etc. to Whole-Grain breads, tortillas.
Choose Brown Rice over white rice, wholegrain pastas, more nuts and seeds.
Eat Fresh Fruit with skin (e.g. apples).
Eat more Vegetables with skin.
Eat more Legumes.

High Fiber foods are usually Low Glycemic and will fill you up more than Low Fiber foods, so eating more fiber will help you reach your weight loss goals.

CHOLESTEROL PART DEAUX

I talked about cholesterol last month, but I thought it important to repeat and add more tips on lowering your blood cholesterol.
A lot of us think that eating foods that contain a lot of cholesterol (red meat, eggs, etc.) are the main cause of high cholesterol in the blood. While we should definitely eat less animal products, esp red meat, eggs, etc. - the foods that have the largest impact on blood cholesterol levels are the saturated fats and trans-fats.
So eat a diet low in both cholesterol and saturated and trans-fats.
Eat less of the following:
Butter, cream, cheese, ice-cream, bacon, marbled meats, chicken or turkey with skin

Eat more of the following:
Nuts, whole grains, beans, vegetables, fruits, fish and lean meats.







HAPPY HOLIDAYS!

Recipe : Tomato- Bagel sandwiches

Here is a healthy recipe, perfect for lunch:

Ingredients:

1 Whole wheat bagel, split in half
1 tbsp light mayonnaise
1/4 cup skim ricotta cheese
1/3 cup shredded skim mozzarrela cheeese
1/4 tsp dried dill weed
2 small tomatoes, sliced
1 small red onion, thnly sliced
Garlic powder, dash
Freshly ground pepper, dash
2 tsp grated Parmesan cheese

Method:

Lightly toast bagel halves in a toaster oven.
Place bagels, cut side up on a baking tray.
Pre-heat toaster oven to 350* F.
Combine: mayonnaise, mozzarella, ricotta and dill in a bowl.
Spread this mix over the bagel halves.
Top with tomato and onion slices.
Sprinkle with garlic powder and pepper.
Top with 1/2 tsp of grated Parmesan.
Bake for 10 - 15 minutes till Parmesan is lightly browned.

Enjoy!

Nutritional Information:

Serving size: 2 bagel halves (1 whole bagel)
Calories: 248
Carbs: 27 grams
Fat: 11 grams
Sat Fat: 5 grams
Protein: 16 grams

A Lighter Cocktail

The holidays are here and what better way to unwind at the end of a hectic shopping day than with a refreshing cocktail?

But of course we all know that cocktails are sugary, have high calories and should be avoided!

Well here is a recipe for a light cocktail that you might want to make for yourself or serve to guests during your next party.

PEACH MOJITO

 

Ingredients:

 

Peach 1 small, ripe - pitted and chopped

Lime wedges - 2 small

Mint leaves - 10 fresh

1 1/2 tsp of sugar (brown preferably)

1 1/2 oz (45 ml) of Rum

1 oz (30 ml) club soda

1 cup ice cubes

 

Method:

 

In a cocktail shaker combine the peach, lime, mint and sugar and muddle using a muddler or the handle of a wooden spoon. Add the ice-cubes and the rum, cover and shake. Pour into a cocktail glass, top with soda and garnish with mint leaves and lime wedges.

 

ENJOY!

 

Tip: Leave out the rum and serve to kids too!

 

Nutritional Info:

1 serving = 8 oz (240 ml)

Total Calories: 166

Carbohydrate: 18 grams

Protein: 1 gram

Fat: 0 gram



Protein Intake

While starting on a weight loss diet, it is extremely important that you get enough protein. Without enough protein in the diet, muscle mass and strength will drop and susceptibility to infections will increase because of a drop in immune response.
If you switch to a vegetarian diet make sure to get enough protein by eating more of the following:
Soybean and other beans
Soy Milk
Tofu
Lentils
Nuts
Wholegrain breads
Wholegrain cereals
Milk
Yogurt
Cheese.

A word of caution: excessive protein intake will not build muscle but can increase body fat and weight!
So what are the protein requirements for the average person?
Well use the following as a rough guide:

Males:
14-18 yrs: 52 - 120 grams/day
19+ yrs: 56 - 120 grams/day

Females:
14+ yrs: 46 - 110 grams/day
Pregnancy: 71 - 120 grams/day
Lactating: 71 - 120 grams/day

Pad Thai - Lite & Healthy

Here is a recipe for America's favorite Thai dish that is quick, easy and healthy!
I had it for dinner last week.

Ingredients:

8 oz Rice noodles
2 tbsp Reduced Sodium Thai Fish sauce
3 tbsp Brown sugar
2 1/2 tbsp soy sauce (preferably low sodium)
2 tbsp Lime juice (1 lime) + 1 lime quartered
1/2 tsp red pepper flakes
1 tbsp rice vinegar
4 oz firm tofu, cubed
3 cloves garlic, minced
3 eggs or (1 egg + 2 egg whites)
1/2 lb ground chicken breast
4 cups bean sprouts
4 scallions, sliced thin
1 green Thai chilli, chopped
1 cup cilantro leaves
2 tbsp chopped (in grinder) roasted, unsalted peanuts
1 tbsp sesame oil.


Preparation:

Just cover noodles in water in a shallow dish and microwave on high for 3-4 minutes. Drain and set aside.
In a bowl, whisk together fish sauce, sugar, soy sauce, lime juice, vinegar, pepper flakes and 1 tsp of oil.
Heat remaining oil in a skillet over medium heat. When oil is hot, add tofu and cook until light brown (3-4 minutes). Add minced garlic and cook another 3 minutes. Add the beaten eggs and when they begin to set, move them to one side.
Add chicken and cook till light brown (about 5 minutes). Add sprouts and mix. Stir in the noodles, scallions, sliced chili and sauce mix. Mix well. Simmer till liquid thickens (5 - 10 minutes).
Transfer to a plate and garnish with peanuts, cilantro and lime wedges.


Nutritional Information:

The above recipe makes 4 servings.
Each serving has the following approximate nutritional value:
Total calories: 500
Protein: 26 grams
Carbohydrates: 71 grams
Fat: 14 grams
Saturated fat: 3 grams
Fiber: 6 grams
Cholesterol: 100 mg
Sodium: 980 mg