Eat Smart! New study shows eating healthy doesn’t have to cost a lot
A healthy diet can cost less than junk food? Can this be true? According to a recent study it is possible.
Researchers at the University of Bristol wanted to test the theory that eating healthier food does not have to cost a lot of money, in fact, it could actually save money.
They used food diaries of families with obese children and had dieticians convert the data into healthier food choices. The researchers then calculated the cost of the two menus from prices at budget supermarkets, mid-range supermarkets and local grocery stores.
They found that the cost of the healthier food menu was actually less expensive at the mid-range store than the cost of the low nutritional menu.
Overall price comparisons of the healthier food choices range from UK £ 2.31 ($3.59 U.S. dollars) more per week to a cost savings of UK £ 6.58 ($10.22 U.S. dollars) per week depending on the food store.
The healthier food choices also reduced the participants’ daily calorie consumption by 214 calories.
“Food cost is frequently cited as a reason for failure to address eating behaviors in clinical practice, and this study demonstrates that for many this is a perceived rather than real barrier,” states professor Julian Hamilton-Shield, one of the lead researchers from the University of Bristol’s School of Clinical Sciences and Bristol Royal Hospital for Children.
The results do give one food for thought and maybe a few extra dollars in your pocket.
Eat Smart! Eating fish is good for your brain
We have all heard it at one time or another – fish is brain food. Well, a recent study at the University of Pittsburgh showed that people who ate baked or broiled fish as least once a week had more gray matter than those who didn’t.
The benefits of eating fish are well known, but this study is the first to use brain scans to measure brain volume over a ten year period. The more gray matter, the healthier the brain.
The study, using MRI scans of the brain, found that older people who regularly ate baked or broiled fish lost less brain cells and performed better on cognitive tests.
People who don’t lose brain cells were less likely to develop Alzheimer’s disease according to Cyrus Raji, MD, PhD, of the University of Pittsburgh School of Medicine, who presented the results at the annual meeting of the Radiological Society of North America.
MRIs were taken of 260 people (average age 71) with no memory problems at the beginning of the study and about seven years later. The participants filled out food questionnaires about how much fish they ate and how they prepared it. Of the people, 163 said they ate fish one to four times a week.
Only 3 percent of the fish-eating participants developed Alzheimer’s or mild impairment. More of their brain cells were preserved compared to the 47 percent of non-fish eaters who developed the disease over the next five years.
Results were from baked or broiled fish. Fried fish did not improve gray matter volume.
Move Smart! Nighttime safety walking tips
The change of seasons along with the change in daylight saving time may have you walking in the dark — literally. Here are a few tips to help you see and be seen while walking at night.
- Carry a flashlight to illuminate your path and help drivers see you. Consider clipping a “book” light or other small light on the back of your jacket.
- Walk in well lit areas and on routes you are familiar with. You need to know where the curbs and uneven surfaces are.
- Wear reflective material when walking at dusk or at night. Don’t rely on one strip of reflective tape on your leg or arm.
- Face oncoming traffic and stay on designated walkways and paths when possible. When a car approaches, move out of the way.
- Always assume drivers will not see you, especially when crossing a street. Make eye contact with drivers to make sure they see you.
- Use popular walking routes. Drivers in that area may already be on the lookout for pedestrians. But again, don’t assume that every driver is familiar with the area.
- Be aware of engine noises and backup lights, cars backing out of driveway and parking lots.
- Don’t use headphones or talk on the phone. Don’t get distracted.
- Share your walking route and what time you expect to return with someone you trust.
- Walk with a buddy or take Fido with you. There is safety in numbers and company can make the time pass.
- Wear a whistle or carry a small alarm to attract attention if you need help.
Eat Smart! Strategies to take to the Thanksgiving table
Ah, Thanksgiving dinner. Friends, family and all that food! Just the thought of it can put one in a carb coma.
But as with all things in life, moderation is the key, so plan your eating strategy. Here are a few ideas that may help you enjoy your time at the turkey table without feeling guilt the next day.
- Take time to enjoy your food. Slow down, enjoy your company and eat mindfully.
- Take smaller portions. You can always go back for seconds.
- Take time to enjoy your indulgences. Rate your favorite foods from 1-10 and eat only 9s and 10s.
- Take time and listen to your stomach. When you are full, push your plate away. No need to be stuffed like the turkey.
- Take time to eat breakfast and avoid skipping meals before the feast. If you become too hungry you may overeat.
- Take a dish to pass. The hosts will appreciate it and you can make sure there is a healthy dish available.
- Take a walk before and after dinner. The extra steps will help curb your appetite and steel your resolve.
- Take time to compliment the cook – especially if you are doing the cooking.
Above all, remember, this is just one day out of 365. This day will not make or break you if you make wise food choices the rest of the year.
TIP: Use your Food Tracker on your portal/home page before you sit down at the table. Knowing how many calories are in a specific food may help you eat a smaller portion. It will also help you identify foods that are lower in calories.
RECIPE: Sweet Potato Casserole
Try this “healthified” casserole that boosts only 250 calories per serving — less than half the calories of the original 540 calories version.
Ingredients:
SWEET POTATOES
· 1 can (40 oz) sweet potatoes in syrup, drained
· 1/3 cup granulated sugar
· 1/2 teaspoon salt
· 1/4 cup fat-free egg product
· 1/4 cup fat-free (skim) milk
· 1/2 teaspoon vanilla
TOPPING
· 1/4 cup packed brown sugar
· 3 tablespoons all-purpose flour
· 1 teaspoon ground cinnamon
· 1 tablespoon no-trans-fat vegetable oil spread, melted
· 1/3 cup chopped pecans
Preparation:
1. Heat oven to 350°F. Spray 1 1/2-quart casserole with cooking spray.
2. In large bowl, mash sweet potatoes. Stir in granulated sugar, salt, egg product, milk and vanilla; spoon into casserole.
3. In small bowl, mix all topping ingredients except pecans until well blended. Stir in pecans. Sprinkle over sweet potato mixture.
4. Bake uncovered 35 to 40 minutes or until thoroughly heated.
Makes 8 servings.
Nutrition:
Calories: 250 (calories from fat: 45)
Total Fat: 5g
Saturated Fat: 0.5g
Trans Fat: 0g
Cholestero:l 0mg
Sodium: 220mg
Total Carbohydrate: 47g
Dietary Fiber: 4g
Sugars: 37g
Protein: 3g
Source: www.eatbetteramerica.com
Move Smart! Exercise might help fight obesity gene
Researchers at the Medical Research Council’s Epidemiology Unit in Cambridge examined data on genes, weight and the exercise habits of 220,000 adults from around the world.
Researchers found that people who are genetically predisposed to obesity can reduce their odds of gaining weight by staying active.
The international group of researchers among study data of more than 218,000 participants, found the FTO (gene) “fat mass and obesity associated” (FTO) gene, which is known to increase the risk of obesity, has a 27 percent weaker effect on physically active adults compared to inactive ones.
How much exercise does it take to counteract the gene? About an hour a day five days a week, according to study author Dr. Ruth Loos, an obesity researcher at Addenbrooke Hospital in Cambridge, England.
Dr. Loos mentioned that walking the dog, cycling to work, taking the stairs, all provide the same effects viewed in the study and that it’s not necessary to run a marathon or necessarily join a gym.
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