The berry family has plenty of positives to benefit those on the path to well-being.  They are low in calories, high in Vitamin C, fiber and folate. Additionally they contain heaps of antioxidants which aid in heart health, boosting the immune system, reducing inflammation and bad cholesterol and preventing blood clots.  Adding to these umbrella benefits, the individual berries bring other health benefits to the table.

Raspberries are available in red, gold, purple and black, but the reds are the most popular. Raspberries are low in calories, and sodium; they are an excellent source of vitamin C, and a good source of carbohydrates and dietary fiber. Red raspberries also contain manganese, copper and Vitamin K.  The richly colored red raspberry is high in both antioxidants and phytonutrients. Phytonutrients are defined by the American Cancer Society as plant compounds that include lycopene, resveratrol and carotenoids that are thought to have health protecting qualities.

The phytonutrients contained in raspberries aid in lowering the risk of chronic diseases such as type 2 diabetes, hypertension, and atherosclerosis.  Though the research is continuing recent data indicates the potential for the fruit to play a role in obesity management.

Raspberries are delicate and should be gently washed in cool water and patted dry just before using them. They are more flavorful if allowed to come to room temperature before eating, rather than eating them as soon as they come out of the refrigerator.

Blueberries, labeled as one of the “superfoods” are also high in antioxidants including the phytonutrient anthocyanins. It is the anthocyanins that give the fruit the deep blue-purple color.  The fruit is low in calories, sodium-free and a good source of vitamins C and K, manganese, fiber and copper.

Blueberry consumption is linked to antioxidant support, with a protective effect on the entire body in addition to the cardiovascular system. There is evidence that blueberries can protect the retina from damage from sunlight, and assist in maintaining the blood-sugar balance in people affected by type 2 diabetes or who are insulin resistant. Recent research indicates that consumption of blueberries may play a role in improving memory and delaying the onset of age-related cognitive problems.

As with raspberries, blueberries require gentle washing and patting dry just before using, they should be stored in the refrigerator. Blueberries can be frozen but for optimum nutrition content, fresh is best.

As for what’s cooking—fresh berry salads tossed with arugula and assorted baby lettuce plus toasted nuts; berries and cottage cheese or Greek-style yogurt; fruit smoothies made with almond milk; grilled pork tenderloin with blueberries or raspberries; whole-grain pizza spread with Greek-style yogurt, and toppings of thin-sliced ham and berries of course!

Take Away:  Raspberries and blueberries have nutrient star status. Add them to your meals as part of your well-being lifestyle plan.

COFFEE
According to the Statistic Brain Research Institute, 54 percent of Americans over the age of 18 drink coffee daily and 65 percent of these drinkers are consuming the coffee during breakfast hours. The key component associated with coffee consumption is caffeine.  Coffee is a stimulant that can improve mood, increase energy and cognitive function. When coffee is consumed, caffeine is absorbed in the bloodstream, and travels to the brain where it blocks a neurotransmitter. This blocked neurotransmitter leads to a stimulant effect, thus people may feel more alert, energetic and positive, with improved cognitive functions.

WINE
I’m a wine enthusiast and I enjoy drinking wine in moderation. U.S per capita consumption of wine is approximately 3 gallons, much less than in other countries. Wine does have benefits for heart health, reduced risk of cancer and long-term depression. Red wine is high in antioxidants which are linked to heart health and reduced blood pressure. One of the antioxidants that has been touted recently is resveratrol. Although resveratrol is still being studied, this antioxidant in red wine is thought to protect blood vessels, reduce LDL (Bad) cholesterol and prevent blood clots.

White wine also has positive effects on heart health as a result of the antioxidants found in the wine grapes. There has also been early research which links drinking two to three glasses of champagne a week to the prevention of brain disorders such as dementia and Alzheimer’s disease. Now a glass of bubbly is always a good thing, however, note this research continues in search of definitive proof.

WEED
Still considered taboo in many circles, weed, aka marijuana, may also have health benefits. One-fifth of Americans live in states where marijuana is legal. The label medical marijuana refers to the use of the whole, unprocessed marijuana plant or its extracts to treat symptoms of illness and other conditions. The U.S. Food and Drug Administration (FDA) has NOT approved the marijuana plant as medicine. However the FDA has approved the scientific study of chemicals in the plant called cannabinoids, which have led to two FDA-approved medications that contain cannabinoid chemicals in pill form.

To date research by the National Institutes of Health has focused on two cannabinoids—THC and CBD. CBD is a cannabinoid that does not create a “high.” Findings indicate that THC can stimulate appetite and reduce nausea which can be beneficial to patients undergoing chemotherapy. Researchers continue their work and are conducting preclinical and clinical trials with marijuana and its extracts to treat symptoms of illness and conditions of diseases that affect the immune system including HIV/AIDS, Multiple Sclerosis (MS), pain, inflammation and seizures.

This post is a brief overview of trending topics on coffee, wine and weed. These subjects will continue to be of interest and the upcoming California Wine and Weed Symposium will certainly be a catalyst for more conversation.

Take Away: There may be undiscovered health benefits with coffee, wine and weed in the future, however my caveat is to make wise choices and moderation is essential.

Clean eating may be defined in numerous ways by other dietitians, healthcare professionals, or magazines. For this post, we’ll stick with the above definition and look at how some key principles of clean eating can be included in your diet on an ongoing basis.

Protein, Carbs & Fat

Include protein, carbohydrates and fat in your meals throughout the day. Although carbs fuel you with energy, keep in mind that typically you do not want to go overboard on carbs. Choose whole grain carbs with minimal refining such as brown rice, whole-grain flours or quinoa. Jumpstart the day with protein foods for breakfast such as a burrito with scrambled or hard cooked eggs and black beans, peanut or almond butter on toast, Greek-style yogurt, fruit and chopped nuts. Protein foods will help you feel full longer and can aid in curbing your appetite.

Unrefined Choices

Read product labels and choose foods that are unrefined. This includes brown rice and grains such as millet, amaranth, and wheat berries. Sugars can also fall into this category —typically unrefined sugars are not white and may be labeled as “raw.” Unrefined sugars are higher in potassium, calcium and iron, which can be lost when sugar is refined. Choices on the unrefined sugar shelf include honey, maple syrup, dehydrated sugar cane juice, coconut sugar, molasses, brown rice syrup or date sugar, and sucanat. Sucanat is made from cane sugar juice that is heated, yet the molasses is not removed in processing. It is light brown in color and has a rich molasses flavor.

Boost Fruits and Veggies

Increase consumption of fruits and vegetables. Opt for fresh or minimally processed items. For example, choose an orange instead of orange juice; if juice is your choice, read the label to make sure it is indeed juice and not orange drink, and the beverage does not include high-fructose corn syrup.

Add or increase beans and legumes in your meals. They can be served as is, paired with grains, or combined with other ingredients to make items such as hummus or bean “burger” patties.

Drink Up

Make sure you drink plenty of liquids. Water is the number one choice; it is calorie and sugar free. Other beverage choices can include drinks that are low or sugar free, sans high-fructose corn syrup, and free of artificial coloring or additives. Each day drink eight to ten 8-oz. glasses of liquids to keep you hydrated and aid in digestion.

These are a few of the ways you can clean up your act. It is not hard and these suggestions are pretty easy ways to get on board with clean eating.

Take Away:  It’s all about making wise choices for good health. Clean eating is simply another way to embrace the well-being lifestyle.

As a professional I‘m well aware of the do’s and don’ts of food safety, but a recent bout of a food borne bug knocked me off my feet. My malady was the result of my choice at a quickserve restaurant that I’ve eaten in numerous times.  Now I’m not dissing the quickserve industry, just keep in mind that food safety is in the hands of those preparing and serving the food.  This can include people who may be more or less conscientious about following food safety rules and recommendations.

In keeping with my mantra and goals encouraging you to make healthy choices, I am sharing guidelines for food safe meal preparation and eating. The very first caveat is to start with clean hands, clean work surfaces, and clean fruits and vegetables. I realize some may think this is common sense, but it is always good to have a reminder.  Following are additional guidelines to aid in keeping you food safe.

Eating out, be alert, generally speaking food preparers should:

• have their hair covered with hairnets, caps or some type of head covering
• the cashier should not be making change and dishing up food
• wash their hands before leaving the bathroom

If the restaurant is extremely warm and the air-conditioning is not working, you may want to rethink eating there that day.

At the neighborhood barbecue:

• Do not thaw foods at room temperature, always thaw food in the refrigerator. When thawing meat, place the meat on a tray or in a pan to catch any leaking meat juices.
• Do not marinate foods at room temperature, marinate in the refrigerator.
• Do not use juices from marinating on the food. Discard the marinade.
• Keep hot foods hot and cold food cold. Cooked food should not remain at temp between 40°F to 140°F for more than 2 hours.
• When prepping food, take care to not cross contaminate by spattering uncooked meat juices onto other surfaces or other foods

• 145°F for whole beef, veal, and lamb, fresh pork ham and fish. Allow these foods to rest three minutes before carving and consuming
• 160°F for ground beef, veal, pork and lamb, and for egg dishes.
• 165°F for all poultry, including ground chicken and ground turkey

Change of Plans

My bout with the food borne illness bug was a good news bad news scenario. The good news, I am recovered and feeling great and the not such good news is that I was reminded of how often people may not handle and serve food properly. Be food safe—you always want people to remember a meal for all the delicious reasons.

Take Away—Keep food safety top-of-mind. If you see something that you know is wrong, don’t be shy about avoiding the restaurant, food or meal.

 
Image courtesy of Bill Longshaw at FreeDigitalPhotos.net

According to the National Weight Control Registry, 78 percent of successful dieters eat breakfast daily. Eating breakfast can help in curbing the appetite and preventing overeating later in the day. The first meal of the day can also help improve mood and cognition.  Good choices for the first meal of the day include carbohydrates, lean protein and healthy fat. Whole grain cereals, eggs, low-fat cheese and peanut or almond butter are examples of best breakfast options.

Throughout the day the body has a characteristic rhythm and for the best results in maintaining a goal weight I advise clients to rely on this built-in timer that is linked to the body clock and needs of each individual. Generally speaking you should eat lunch 4-1/2 to 5 hours after breakfast. Dinner should follow 4-1/2 to 5 hours after lunch.

It is important to add snacks to your diet during the day. Once considered taboo, snacking can be a curb to overeating and can help to normalize blood sugar levels.  In choosing snacks during the day the best choices are not the sugar-laden treats we often consider as a gift, but whole fruits such as oranges or apples, lean proteins such as hummus, Greek-style yogurt, or a small portion of nuts.

Dinner should be consumed before 8:00 p.m. or earlier. Contrary to tradition, this meal should not be the largest meal of the day. For best health you want to consume the bulk of your calories earlier in the day, which allows time to burn the calories off during the hours when you are most active.  Eating the last meal of the day earlier allows ample time for the body’s fast phase.  Research shows that a fast of 8 to 12 hours is consistent with the body clock which allows time for the gut to be inactive and not digest any food.  You can however have water during the overnight fast.

The science of meal timing has uncovered key points demonstrating how timing can impact success in achieving desired weight goals. Studies have shown that an evening meal can increase blood sugar levels 17 percent more that the identical meal in the morning! Similar studies have shown that more calories are burned digesting meals two hours after eating in the morning more than in the evening.

In planning meals throughout the week remember it is not just what you eat, but the time you are eating, that can help you reach your weight goals.

Take Away: Plan to eat well-balanced meals, snack wisely and adhere to the meal timing tips.

Once you know you are going to fly somewhere, think about the trip from the time you leave your home. You will want to plan to leave in ample time to navigate any unexpected road blocks beyond your control. You will feel much better sitting at the departure gate watching people than having people watching you arrive at the gate in a panic because you were short on time. Although there are a number of obstacles that can create havoc with the best laid plans, here are some tips that can help aid in your enjoyment of a drama-free flight.

1. Adhere to the recommended arrival timeline that the airline encourages.

2. Wear loose comfortable clothing and shoes. If you are using an employee benefit pass, check with the employee to make sure your clothing choices are on point with employee travel dress codes.

3. Check-out the travel guidelines from the Transportation Safety Agency (TSA). Though the guidelines may change due to threat levels, generally speaking any liquids, lotions or other toiletries in sizes larger than 3-ounces should be packed in checked bags.

4. If you use knives, sharp objects or firearms in your work, make sure you check that you’ve removed them from your carry-on bags. These items should be in checked bags or left at home.

5. As you prepare to go through the security checkpoint, stop, look and listen.

6. Stay hydrated. Try to drink about 8-ounces of water every few hours. Freeze a plastic bottle of water solid before your flight and drink any water that has melted before you go through the security checkpoint. If the water is frozen, you most likely will be able to take it through to the secure side of the airport. You can easily add water if there is space in the bottle from a water fountain.

7. Pack two to three pocket-size bottles of hand sanitizer to aid in keeping your hands germ-free.

8. Skip the caffeinated beverages, alcohol, salty snacks and high sugar foods—they will work against your ability to stay hydrated.

9. During the flight, try to contract the muscles in your calves, lift your feet off the floor and rotate your ankles to keep the blood flowing. If you can, a stroll down the aisle is a good idea too. Get your body moving as much as you can, to avoid deep vein thrombosis (DVT) or blood clots developing during the flight.

10. And last but not least, smile. I won’t fall back on that cliché about smiling, but do know that smiling relieves stress, generates “feel-good” emotions and smiles are contagious!

Take Away:  Planning is everything and pre-planning before starting your travel will reward you with an enjoyable trip and an overall feeling of well-being.

I’ve written earlier posts about stress and the importance of reducing it. By adding indoor plants to your household, you can lower the stress you may feel. Research studies have shown that the ability to see greenery in the indoor environment can reduce stress in minutes.  A green plant in your sight line is a lot better for calming your stress level than soothing it with caffeine, food or alcohol.

During photosynthesis, plants absorb carbon dioxide and release oxygen which can improve air quality. When photosynthesis stops at night, most plants flip the script, absorbing oxygen and releasing carbon dioxide. However there are a few plants that release oxygen at night which can aid in maintaining air quality, improving quality of sleep and reducing insomnia. Plants that have this characteristic include orchids, succulents such as aloe vera, jade or Christmas cactus plants, and bromeliads.

Indoor plants can help increase focus and creativity by allowing your directed attention to rest and renew. Consider that when you are out doors in the park, your senses are stimulated and engaged with the trees, leaves, or flowers. As these plants capture your attention effortlessly or via undirected attention, your directed attention which is used to focus on specific tasks is relaxed and resting. Bringing plants and flowers indoors duplicates the experience which allows directed attention to renew. Research studies show that tasks performed while under the calming influence of nature are performed better and with greater accuracy, yielding higher quality results.

In addition to the above, it has been noted that plants in the rooms of patients have had a beneficial affect on patient well-being and health. Researchers at Kansas State University found that patients in rooms with plants had a quicker recovery than those in rooms without them. In comparison to those in rooms sans plants, the patients with plants in their rooms were less fatigued and anxious, requested less pain medication, had lower heart rates and blood pressure, and were discharged from the hospital sooner.

There are a lot of benefits to adding green plants to your indoor furnishings. Plants are easy to locate, available in numerous varieties and an excellent value for the health benefits they provide. The biggest challenge may be choosing the best options for your location and lifestyle along the plant care spectrum.  As a Floridian, my number one pick is the Peace Lily. The name says it all–it is calming and attractive when gazing at the white flower bursting from deep green foliage; you can’t help but think soothing thoughts.

Take Away:  Add something green and growing to your home’s furnishing.  The simple addition of houseplants will promote good health and the well-being lifestyle.

Nutrient dense food are the foods that have a maximum amount of nutrients, but are relatively low in calories. As you know my mantra is to include a variety of foods in your diet. Some of my top recommendations from the spring season include asparagus, mango and strawberries.

It is peak season for asparagus. They are available in green, white and purple. The green and white asparagus are the same–the color difference is based on preventing exposure to sunlight by growing the spears underground.  The purple is a different variety with a slightly higher sugar content. Asparagus is high in folate, one of the B-vitamins which aids in the production of new cells. Folate is important during pregnancy and adolescence. This vegetable is high in antioxidants; it is a good source of potassium, B-vitamins, vitamin C and K, high in fiber and is low in calories. The nutrient content is similar for the green and white vegetable. Purple asparagus however is slightly higher in vitamin C and protein, yet lower in fiber.  Six stalks of cooked asparagus add up to approximately 1/2 cup and about 20 calories.

Mangos are growing in popularity and this oval shaped tropical fruit is a good source of soluble fiber, contains vitamin A, and C.  It contains vitamin B6, vitamin E, a small amount of protein and is low in calories. One cup of mango contains about 100 calories. There are more than 150 mango varieties and for best eating, they should be purchased ripe. If you purchase ones that have not ripened, you may place them in a paper bag until they soften and are more fragrant.

Strawberries are one of the most popular fruits; though they are available throughout the year, spring is their peak season. They contain 160% of the recommended daily amount of vitamin C!  In addition to Vitamin C, these berries contain potassium, folate, fiber and antioxidants and very few calories. Eight medium strawberries contain about 50 calories.

Add these three foods to your weekly menu to enjoy them at optimum flavor during the peak season. Individually they are good—imagine the bounty of nutrients in a bowl of assorted salad greens, crisp-tender asparagus, mango chunks and strawberry halves. This produce trio will boost your nutrient intake while helping you put your best fork forward with foods that are good to eat and good for you too!

Take Away:  Add nutrient-dense foods in season to your menu. You’ll enjoy their rich flavors along with a bushel of nutrients.

Manage Stress

Stress management is one of the keys to heart heath. Stress can affect overall health and your heart when you indulge in behaviors such as overeating, smoking or consuming too much alcohol. Stress releases adrenaline which causes both your heart rate and blood pressure to rise as the adrenaline prepares the body for “fight or flight.”  An ongoing state of stress can also affect the immune system and damage artery walls. You can manage stress by getting the recommended amount of rest, eating wisely and adding exercise to your daily routine.  If you are unable to exercise 30 minutes a day five to seven days a week, take the stairs instead of the elevator, park further away from your destination or take a quick walk during your lunch hour.  These small adjustments can be beneficial in maintaining a healthy heart.

Food & Mood

Start your day by eating a balanced breakfast which includes fiber, lean protein, good fats and whole grain carbohydrates. Whole grain bread, turkey or chicken sausage, brown rice, millet, barley, or oatmeal are good choices Researchers have found that eating breakfast regularly improves mood and memory. It also provides more energy and calmness throughout the day.

Chocolate can be beneficial—like tea, dark chocolate contains flavonoids which act as antioxidants. These flavonoids can lower blood pressure and reduce LDL, the cholesterol that is not good for you. Dark chocolate can also stimulate the production of endomorphins, the chemicals in the brain that elicit feelings of pleasure. Dark chocolate also contains serotonin, the chemical that can act as an anti-depressant.

If your mood takes a downturn from being overweight, make a plan to trim away those extra pounds. You can do this by reducing the number of calories you consume and increasing exercise. For example if you indulge in an ice cream dessert at the end of each day, reduce dessert to twice a week or not at all. If you generally walk 15 minutes a day, up the time by ten to 15 minutes. These small changes will pay off.

This may be the month the spotlight is on heart health, but these suggestions are good options to adopt any month.  When you incorporate these simple changes into your lifestyle, it is easy to achieve your goal to become a healthier, happier you.

Take Away: You can achieve year round heart health by managing stress, eating wisely and exercising more.

Michelle Obama shows her hula hoop skills to kids during a Let’s Move activity.

The first month of the year represents new beginnings and one of the things that folks put on the list in January is to lose weight. In fact that is something most Americans need to do. According to the Center for Disease Control 70% of adults age 20 and older are overweight, including those that are obese. These stats are costly.  The economic impact of being overweight can affect earnings. Those who are overweight tend to have higher rates of absenteeism, lower productivity and higher medical costs. Though this health concern impacts folks from coast to coast, it’s a particularly weighty matter in Southern states, which have been labeled the “obesity belt.” We all need to watch it and be mindful that children model the behavior they see.

Former First Lady Michelle Obama helped put childhood obesity on the radar. In an effort to aid parents, child care providers and children in battling this bulge, she focused on healthier eating—more fruits and vegetables, installed a garden at the White House for home-grown produce, promoted staying hydrated with water and got kids moving.  The Let’s Move! Campaign initiative focused on setting the table to raise a generation of healthier kids. Youth carrying too much weight can face many of the same health issues that we see in adults—propensity to develop heart disease, Type 2 diabetes, asthma, sleep apnea, poor body image and low self-esteem.

It is no wonder that childhood obesity has been creeping up. Today many children do not walk to school, snack-time has ballooned from one snack to an average of three each day and technology has given rise to sedentary leisure. Between the PC, smartphone, Gameboy and video gaming it can be hard to get those young bodies moving.  This is where the adults have to become actively involved. Here are some easy recommendations of behavior you can adopt and encourage the young people in your family circle to try.

You Are What You Eat—Keep an assortment of colorful fruits and vegetables on hand. The more colorful the food, the better it is for you. Add something new to the shopping cart. If you see an item you’re unfamiliar with in the produce section—buy one or two to sample and learn the nutrients that it contains.  You can actually make this a family activity. It is amazing that some young people are unfamiliar with typical fruits and vegetables, let alone some of the new items like kiwi, jackfruit or purple cauliflower. Encourage your kids to eat 5 to 7 fruits and vegetables every day.

Let’s Move—Get active and encourage your children to do the same.  Young people age 6 to 17 need to be active 60 minutes a day, at least 5 days a week. If you have a dog, encourage the kids to join you in walking the dog or join your designated dog walker for at least one of those walks each day. If you’re going to the Y to work out, see if they have an activity program for children at the same time. Getting in the routine of going to work out is an excellent habit to help children develop. Try your hand at some of the activities and sports your kids enjoy—there is nothing more entertaining to kids than to see the adults in their lives trying to jump rope, hula hoop or simply race them to the corner!

Try to adopt these suggestions and include them in your family activities for the next 30 days. You’ll find that everyone will have fun, be less stressed, and more energetic by including these simple changes in their lifestyle. Try it—I am pretty sure you will like it too.

Take Away: Children model the behavior they see in adults. Make a few changes in family activities and eating habits. The results will benefit the entire family.