Kaiser Permanente thrive » diet

Mix fresh, frozen, and canned in your winter menu

admin10kavesian — Tue, 23 Feb 2010 14:45:06 +0000

In different parts of the country, the selection of fresh fruits and vegetables can be limited in the winter. So what's the best way to keep you and your family eating healthy throughout the season? Try a mix of fresh, frozen, and canned produce.

"Fruits and vegetables provide your body with the nutrients you need to stay healthy and fiber to maintain your digestive system," says Terri Simpson-Tucker, RN, MSN, assistant administrator of support services and executive sponsor of the farmers' market at our San Jose Medical Center.

During the winter, when sweets and high-calorie snacks are plentiful because of the holidays, maintaining a balanced diet is more important than ever. Simpson-Tucker offers these tips to help you mix in these three produce options.

Fresh

The healthiest option, of course, is locally grown produce picked at the peak of the season. In-season fruits and vegetables are also good for the pocketbook because when produce is abundant, prices are usually lower.

But many farmers' markets close for the winter, and large chain grocery stores tend to stock mostly imported produce, which can be more expensive. Now might be a good time to explore independent or ethnic grocery stores near you for fresh greens, reds, and yellows. These stores often carry produce from smaller suppliers, so the prices are often competitive. You might even discover something new for the menu.

Frozen

According to a 1998 report by the Food and Drug Administration, frozen fruits and vegetables are nutritionally comparable to their fresh counterparts. However, variety can be limited. Frozen green beans are plentiful, but bok choy might be a little harder to find.

So why not enjoy a taste of summer when the weather outside is frightful? Frozen summer berries and peaches (look for no sugar added) can be defrosted for a healthy snack or blended for smoothies. You can also experiment in the kitchen by replacing fresh ingredients with flash-frozen ones for your favorite dishes. Look up great seasonal recipes and see what ingredients you can swap out with produce from the frozen food aisle.

Canned

Like frozen produce, canned fruits and vegetables are picked and packed at their peak. The heating process in canning destroys some vitamins, but the majority of nutrients remain. In fact, the process of canning can release higher amounts of certain nutrients in some foods, like lycopene in tomatoes, than if they were eaten fresh.

When shopping for canned goods, look for veggies without added salt, and fruits canned in natural juices. Canned beans are a great protein-packed option over dried beans if you're short on prep time: simply drain and rinse well to remove most added salt. Try this recipe featuring canned chickpeas (garbanzo beans) to spice up your winter.

Whether fresh, frozen, or canned, make sure you eat two cups of fruit and two and a half cups of vegetables every day. Keeping a balanced diet this way might even help you keep the winter weight at bay.

Meet Rosa Soto, health advocate featured in “Food, Inc.”

admin11kcesarz — Thu, 07 Jan 2010 05:21:30 +0000

Part of staying healthy is putting thought into the food we put into our bodies. But how aware are you of where your food comes from?

The feature documentary "Food, Inc." highlights some of the ways people across the country are effecting change in schools and government to make healthy food choices possible. One of those people is Rosa Soto, regional director of the California Center for Public Health Advocacy in Los Angeles.

A Kaiser Permanente Community Benefit grant recipient, Soto's nonprofit agency supports grassroots efforts to improve the health and well-being of local communities. Having garnered state-wide attention in California, Soto’s work is now being recognized nationally in the film "Food,Inc."

Learn more about Rosa Soto and "Food, Inc."

The correlation between belly fat and dementia

admin11kcesarz — Wed, 09 Dec 2009 23:09:14 +0000

A 2008 study in the journal Neurology found that having a few extra pounds around your belly in midlife can increase your chances of suffering from dementia later in life.

The study, led by Rachel Whitmer, PhD, uncovered the following key findings:

People who were overweight and had a large belly were 2.7 times more likely to develop dementia than people with a normal weight and belly size. Abdominal obesity is a waistline measuring greater than 35 inches for women and 40 inches for men.
People who were both obese and had a large belly were 3.6 times more likely to develop dementia.
People who were not overweight but had extra belly fat nonetheless were 1.9 times more likely to develop dementia.

These findings are important because, while it's well known that a lot of belly fat increases risk of diabetes, stroke, and heart disease, this is the first time researchers made a distinct connection between belly fat and risk of dementia.

Dr. Whitmer, a research scientist at the Kaiser Permanente Division of Research in Oakland, California, says, "Considering that 50 percent of adults in this country have abdominal obesity, this is a disturbing finding."

What's more, Dr. Whitmer adds, "These findings imply that the dangerous effects of abdominal obesity on the brain may start long before the signs of dementia appear."

Researchers studied 6,583 Kaiser Permanente members in Northern California who had their belly fat measured between 1964 and 1973 (when they were in their forties). An average of 36 years later, they determined that 16 percent had been diagnosed with dementia.

All in all, this study is further proof that reducing body fat with diet and exercise isn't just good for your body—it's good for your mind.

Check out Dr. Whitmer's television appearance on KGO-TV, ABC's "The View from the Bay" on April 1, 2008, where she discusses the correlation between belly fat and dementia.

How much exercise do you need to burn off that lunch?

admin11kcesarz — Fri, 04 Dec 2009 01:33:57 +0000

Have you ever wondered how long you’d need to ride a bike to burn off calories from eating a single hot dog? Or any other kind of food, combined with any other type of exercise?

You just need this formula:

Number of calories x 60 ÷ (weight in pounds x 0.45359237 x METS exercise value)

(METS are a measure of how hard your body is working. METS tables are found easily online.)

For example: Let’s say you weigh 170 pounds.

Beef hot dog – 185.54 Calories
Moderate bicycling - 7.0 METS

185.54 x 60 ÷ (170 x 0.45359237 x 7.0) = 20 minutes of bicycle riding

How long would you have to exercise on an elliptical machine (at 7.0 METS) to take care of a typical snack?

An apple = 81.42 calories
81.42 x 60 ÷ (170 x 0.45359237 x 7.0) = 9 minutes on the elliptical
A jelly donut = 221 calories
221 x 60 ÷ (170 x 0.45359237 x 7.0) = 24 minutes on the elliptical
A piece of cheesecake = 411.65 calories
411.65 x 60 ÷ (170 x 0.45359237 x 7.0) = 45 minutes on the elliptical
A soda = 151.29 calories
151.29 x 60 ÷ (170 x 0.45359237 x 7.0) = 16 minutes on the elliptical

Knowing how much exercise you need to burn off calories from certain foods can come in handy. Plus, it has another benefit: You tend to start rethinking what you’re eating! (Especially those jelly donuts.)

To learn more (or if you don’t want to do all that math) you can use the online Burn it Off! Fitness Calculator.

Good for you and the planet, too.

admin11kcesarz — Mon, 16 Nov 2009 13:13:15 +0000

Did you know that a 20-percent reduction in meat consumption could save as much energy as if everyone in the country drove a hybrid?

By taking a break from meat one day a week, you can make a positive impact on our planet, and maybe improve your health while you're at it.

This is just one simple thing you can do to help the environment.

Explore easy ways to "go green" at home.

Preventing childhood obesity

admin11kcesarz — Mon, 09 Nov 2009 13:08:48 +0000

Click here to view the embedded video.

Fighting obesity becomes a family affair with the “Amazing Food Detective.” Loel Solomon gives common-sense tips that can create a healthier lifestyle for everyone in the home.

How a food diary can help you lose weight

admin11kcesarz — Wed, 04 Nov 2009 21:18:54 +0000

Click here to view the embedded video.

Can you write away the pounds? Dietician Nora Norback lets you in on a weight loss secret: Keeping a food diary could double your weight loss!

Plan your workout with our fitness calculator widget

admin11kcesarz — Tue, 03 Nov 2009 07:13:05 +0000

Ever wondered how long you need to exercise to burn off the calories from a single hot dog? Use our fitness calculator to find the right balance between diet and exercise.

Featured podcast: “In the Kitchen with Carole”

admin11kcesarz — Fri, 23 Oct 2009 18:08:34 +0000

Think you know your refrigerator and pantry inside and out? Listen up!

Let Kaiser Permanente registered dietician Carole Bartolotto take you on a tour of your kitchen to help you identify healthy alternatives to the unhealthful foods that may be lurking on your shelves and counter.

In this podcast you’ll learn how to:

Make dietary changes that can improve your health and lower your risk for disease.
Tell the good from the bad and the ugly in your refrigerator and freezer.
Adjust your shopping list and set goals for healthier eating.

Listen to “In the Kitchen with Carole” now.

Listen to or download other health-related podcasts at our Healthy Living To Go audio library.

Study shows e-mail can improve your health

admin10kavesian — Wed, 29 Jul 2009 20:33:31 +0000

Can your e-mail make you healthier? A new study from Kaiser Permanente Center for Health Research says yes.

In the study, more than 300 people received weekly e-mails at work urging them to make small health changes, such as eating fruit or walking for 10 minutes on their lunch break. By the end of the 16-week program, these people were more active, were eating more fruits and vegetables, and had reduced their intake of trans fats and saturated fats.

"The takeaway message here for people who want to improve their diet and physical activity, and for employers who want a healthier workforce, is that e-mail intervention programs are a very cost-effective way to get healthy," said study lead investigator Barbara Sternfeld, Ph.D., a senior research scientist with the Kaiser Permanente Center for Health Research.

Find out why this e-mail intervention program was so successful.