Since before recorded history, grains and bread have played a vital role in the diets and health of man as well as in the development of civilizations and wealth of nations. (Bread is a term we still use to mean “money”). History aside, honestly, who doesn’t like a warm, crusty loaf of fresh-baked bread? For the carbohydrate naysayers out there, I say that good carbs are not a thing of the past.

Let’s first look at the current state of health in America. Specifically, we are living in a nation where two-thirds of all adults are overweight and nearly 70 percent have high blood pressure, or are at increased risk of developing high blood pressure.

As a result, the food industry is under even greater pressure to formulate healthier foods that adhere to the updated guidelines. As consumers become increasingly concerned about health and wellness for themselves and their families, there are a myriad of opportunities for businesses that manage to meet the challenge of creating healthier products without sacrificing taste.

On a more personal level, whole grains in the diet not only can help you lose weight and keep it off, but they also can help reduce belly fat, lower blood pressure and keep you regular. Yes, you can break bread together again, but do it in the right way. I’m not telling you to run out and eat an entire loaf of bread at one sitting. Nor am I claiming that refined white flour is good for you. Quite the opposite — eat real, whole grain breads daily, but do so in moderation.

When it comes to bread, we don’t need any “reformulations” or claims of more fiber yet fewer whole grains and fewer calories per slice. (Check out the sodium content on your low-calorie packaged whole wheat bread for an eye-opener.) Instead, forget the calories per slice and simply focus on getting real whole grains in the form of fresh breads — ones that don’t come with labels and don’t contain the preservatives that make it last forever in your bread drawer.

A multitude of fresh bread varieties are now available in response to consumers’ desire to get “back to the basics.” Food artisans are both back and here to stay. Bread bakers have never disappeared, but they have not been given the recognition they deserve. This is perhaps the fault of whoever created and propagated the misguided message of “Thou shall never eat bread again if you ever want to lose weight.”

Which breads then are the best? Hence began my quest for the best and “healthiest” (in my opinion) multigrain loaf and best multigrain sandwich bread in the area. Bread is a hearty, nutritious, filling and satisfying part of a meal — think soup or stew with a big chunk of warm bread fresh out of the stone oven. I’m thankful for the trend in bread baking and other artisanal foods. It reminds me of the time of my life when I lived abroad and only bought bread from my local bakeries. Even if you can find “real breads” in large supermarkets, it’s
often more fun and pleasing to walk into a place that smells simply of warm, crusty, mood-enhancing, freshly baked loaves of grainy goodness! Your kids will love to see the big ovens and taste it while it’s warm.

So here are my favorite picks in the area:

Breadsmith in Cranford boasts a wonderful selection of breads period, but my personal winner is absolutely the “Marathon Multigrain”. (You don’t have to be a marathon runner to eat it, I promise.) For something lighter, you can choose from the multigrain sandwich, 100% whole wheat, rustic Italian, French peasant, Swedish Limpa Rye and Deli rye, as well as a variety of rolls too. Baker’s Bounty in Linden, whose breads can be found at Alan’s Orchard in Westfield, wins for their “multigrain sandwich” bread, and the rolls are wonderful too. I like to make my kids’ sandwiches on rolls as a switch from sliced breads.

Natale’s in Summit. They have a nice selection of whole-wheat loaves and rolls and an 8-grain with sesame loaf as well. I love their traditional rustic Italian, and the rye and pumpernickel are delicious too.  Disclaimer — don’t blame me if you buy and sample some of the other fabulous bakery treats that you see and smell at all of these places!
Remember, treats are treats and should be eaten in moderation. Great grains found in the form of nutritious, delicious fresh loaves of bread can and should be eaten daily. As I read recently on www.breadinfo.com, “Bread has a long history for a reason. It is a healthy and nutritious food that fills the stomach as well as the soul.” I’ll toast to that!

by Susan Greeley, MS, RD

At the start of a new year, we all resolve to eat better and live better, so it’s time for another “Top 10″ list.   With the 2010 Dietary Guidelines for Americans coming out soon, there will be even more emphasis on getting us all to eat more whole grains and fiber and reduce sodium.  It’s not as daunting a task as some may think.  To help get you started, here’s a list of “Foods to Eat in 2011″  and a recipe to get you on your way to boosting your metabolism and fighting belly fat. (Now who doesn’t want that?!

Mushrooms – can we say Vitamin D, metabolism boosting and cancer-fighting compounds? Mushrooms are it! Don’t discount these low-calorie, fat-fighting fungi — they’re one of nature’s nutritional best.

Beans/Legumes — we know they’re good for our hearts, so why not eat more of them? Loaded with fiber, legumes just may save your life.

Quinoa — this “Queen” of the ancient grains is worth her weight in gold. A complete protein source with iron and fiber and other micronutrients, this great grain reigns on.

Hot Pepper Sauce — Kick it up this year! Hot peppers contain capsaicin, which may be a metabolism booster by increasing both fat and calorie-burning after a meal. Now that’s some good stuff!

Lemons — see my blog about “When life gives you lemons…”

Ginger — It’s known as the “universal remedy” and has multiple health benefits. It aids with digestion by stimulating saliva and is known to help prevent nausea and vomiting (it’s an anti-emetic.)

Vinegar – The main chemical found in vinegars is acetic acid, which can help control blood pressure and blood sugar. What’s more exciting is that the action of acetic acid also helps break down fats,  prevent fat buildup in the body and help ward off weight gain. Pour some on!

Apples – an apple a day really may keep the doctor away. They’re a great source of both soluble and insoluble fiber. Buy organic and be sure to eat the skin, which contains quercetin, a potent antioxidant and metabolism booster.

Nuts & Seeds — Is one nut better than another? No splitting hairs here. The healthy fats, fiber and minerals you get in a variety of nuts & seeds is what you want. Go for whichever you like. Eat them daily but in moderation — a palm-sized portion is perfect and can help with weight loss.

Eggs — The whole egg and nothing but the whole egg.  In addition to many amino acids, minerals, vitamins and good omega 3 fats, they contain choline & lecithin.  Choline is an essential part of a phospholipid that helps us regulate cholesterol and fat (and prevent both from accumulating in the liver,) and it is a building block for cell membranes (most liver metabolism occurs on cell membranes.)  It’s essential for brain & cardiovascular health.  Lecithin is an emulsifier & main component of bile — part of digestive health.

What’s best about these metabolism-boosting foods is — they’re not expensive, they’re available year-round, and they’re easy to combine in lots of recipes.  Try some Spicy Quinoa, Black Bean & Mushroom Soup for starters. Here’s to your health in 2011!

Winter foods may seem boring until we add this colorful, flavorful little gem. Let me share with you a few of the lemon’s health benefits and some of my favorite ways to add it to your diet during these dreary winter days.

Reasons to rejoice:

Lemons are high in vitamin C. Most people know this … but by adding it to certain foods, it helps absorb other important nutrients, such as iron or calcium. One little lemon has about 140% of the RDA for vitamin C.

Lemons can help you lose weight. Really? Yes! I recommend them to all who do my “two week challenge” and any type of weight loss or detoxifying diet.  Hot water with lemon is liver-friendly, and “cleansing” the liver is a key component of weight management.

Lemons have cancer-preventive compounds in the peel. These phytochemicals (beneficial plant compounds) may also help lower cholesterol. Organic versus conventional? If I am using the zest or adding the whole lemon to a dish, I buy organic since conventional lemons are both sprayed with pesticides (harmful chemicals in our bodies) and typically waxed.  In this case, while the price may be cheaper, the flavor is as well! Chemicals in the zest are really not desired. Go organic. Otherwise for juicing the lemons, just wash them well before using.

Ways to spruce up your food:

Breakfast:

Black tea with lemon — it’s truly a smart thing to do for your health with all the tea and lemon phytochemicals.

O.J. — I cut up lemons and add them to my morning o.j.  Add seltzer and lemons or limes and drink that any time of day.

Hot water with lemons and honey — even if you’re not a singer, this is good for you and maybe will improve your singing voice?

Pancakes, muffins, waffles or scones — add some zest to any batter.

Snack or Salads:

Papaya — (my favorite) — sure it’s exotic but it’s also available. It’s soooo good simply peeled and cut up (remove the black seeds) with lemon squeezed on it.  Boost up yogurt by adding this combo to plain yogurt and drizzle with honey or agave syrup.

Goat cheese — zest a little lemon and squeeze the juice into a small amount of goat cheese. Add a dash of salt and any herbs or garlic too. Smear on some Triscuits, flatbread crackers or toasted whole wheat pita. Top with some sliced grape or other tomatoes and feel good about this healthy snack!

Guacamole — At a minimum, mash 1 avocado with the juice of 1 lemon (or lime) and salt. Smear it on toast, pita, bagel, a tomato or a piece of lettuce. Just eat it, often!

Dinner, Lunch, Etc.:

The options are endless … sometimes we just need a reminder. If lemons are in your kitchen, use them!

Lemons are great on just about any poultry, pork, or fish — baked chicken, poached fish, steamed lobster or fried shrimp — lemons enhance them all.

Sautéed or steamed vegetables. Even mashed sweet potatoes taste better with some lemon juice!

Legumes love lemons. Lentil soup and bean salads (black bean or white cannellini in particular) are great with fresh lemon juice and zest.  Seafood or even a simple corn chowder begs for fresh lemon as well.

Salads — lemon juice, olive oil and a bit of sea salt & pepper can never do you wrong (add a pinch of sugar and dijon mustard too.)

I’m rejoicing because life is sooo much better thanks to all the lemons. Happy New Year, happy winter fruit and here’s to your health!

Just because the calendar says it’s fall doesn’t mean we can’t all still scream for ice cream. It’s a great way to brighten those warm fall weeks when we leave the beach or pool and return to school and work. I have to admit, some of my earliest and favorite childhood memories involve ice cream. It is the one dessert that “always goes down” and still somehow always makes me feel better — it’s the ultimate treat any time of year.

For health and calorie-conscious consumers, “real” creamy indulgences may be regarded as “forbidden” treats of the past. That doesn’t have to be the case, however. For dieters, diabetics, non-dairy eaters, “real” ice cream lovers and everyone in between, there are some great options to enjoy.

Follow me on my local ice cream tour, which even includes directions on how to make frozen treats in your own home!

Go Gelato!

If a trip to Italy was not part of your summer vacation, you can get a taste of it right in the center of Westfield at the Chocolate Bar, which features homemade gelato made by owner and chocolatier Neil Grote. For those not in the know, gelato is much lower in fat than ice cream because it is made with 80% fat-free milk and only a small amount of heavy cream. A 4-ounce serving of basic gelato has only 3-4 grams of fat. On my little tour, I got to check out the imported Italian machines that were churning delicious creamy “soup” that smelled so good it made you want to dive right in! The gelato is made fresh daily, and the shop features 25 flavors that are rotated regularly. There are classic Italian flavors like stracciatella (chocolate chip), nocciola (hazelnut) and tiramisu, as well as ones with an American flair, including cookies & cream, peanut butter or “the works.” (Of course classic flavors like Neil’s truly scrumptious chocolate gelato are always a hit. )If you’re looking for something non-dairy and gluten-free with no artificial colors or flavors, the fresh fruit sorbets are a great, refreshing choice too. No matter what time of year you stop by the Chocolate Bar, there is “always something good and new,” says Neil. I have to agree, and it’s typically the first place I head to as a special after-school treat for the kids.

Good Old-Fashioned Ice Cream & More

Another local stop on my tour for some creamy treats was the Cranford Vanilla Bean Creamery, which opened in the spring under the new ownership of Ralph Kopelman. Here you can find a real full-fat creamy indulgence when you need one, and an occasional indulgence is not a bad thing. In fact, it can actually be a good thing to indulge every now and then; it helps you stay on a healthier diet regime if you don’t feel completely deprived. To make you feel even better, all of what Ralph has to offer — about 40 flavors in total — is made on the premises and, like the Chocolate Bar, is all fresh with only “real” ingredients. No added artificial colors or flavors are to be found in the ice creams or sorbets. In fact, the only thing green you might find in his mint chocolate chip ice cream is a fleck of fresh mint! (Some of Ralph’s kid flavors of Italian ices are the exception.) For kids who love soft-serve and Italian ices, which are excellent low and no-fat options, this must. For the blood sugar conscious, there are sugar-free ice creams as well.

Both of these establishments tempt you with seasonal offerings and a constant rotation of flavors. Fresh and real are what’s most important to this ice cream lover, and both offer exactly that.

Supermarket Scoops

The freezer section of any supermarket seems to have expanded with our waistlines! There are simply a huge variety of frozen treats. Here is my advice for picking out some tasty but still healthy frozen treats: avoid artificial flavors and colors — go for all-fruit bars or Italian ices and sorbets, particularly for kids. For lower-fat ice cream, try “slow -churned” in any brand. They have half the fat of traditional ice cream, so you lose the “bad” saturated fat but get all the creaminess.

Another option on your trip to the grocery store is to stock up on a few basic ingredients that you can use to make your own frozen treats at home.

Shake Up Some Homemade Ice Cream!
This is a great activity for kids & the easiest way to whip up some homemade fun (& burn calories while you’re at it!) Note: if it’s still really hot outside, I recommend doing this indoors or you will need to shake it longer.

What you need:

•1/4 cup Sugar
•1 1/2 cups Half-n-Half (or 1 cup whole milk & 1/2 cup heavy cream)
•1/2 tsp Vanilla
•1/2 cup Rock Salt (a coarse table salt that looks like ™little rocksº. Carried in most supermarkets, it is NOT the same thing as sea salt.)
•3-4 cups Ice
•2 1-gallon size Ziploc™ bags (do not use thin bags!)

Instructions:

Combine the sugar, half-n-half, & vanilla in 1  Ziploc™ bag & seal tightly. Combine the ice & rock salt in the other Ziploc™ bag. Place the bag of cream/liquid inside of the ice/salt bag & seal. Hold tightly to the edges & SHAKE the bag until the mixture turns into ice cream! This will take at least 5 minutes shaking time. Tip: Double bagging both is recommended to prevent any salt from getting into your ice cream bag. Additionally, you may want to wear gloves, as it gets pretty darn cold! If after shaking for at least 5 minutes it is not getting solid, it will definitely make a delicious real milkshake instead! Add sprinkles, candy, nuts, or fruit & enjoy!

Blend It Baby “Frozen Yogurt”
Super-fast, super-easy, super-good! It honestly doesn’t get easier or faster than this simple combo that makes a delicious & healthy dessert or snack any time of year. It is not quite a smoothie & not quite a frozen treat, and it should be consumed immediately. I make a quick trip to Trader Joe’s for these ingredients.

What you need:

•1 cup frozen mango chunks (or other frozen fruit, such as strawberries, blueberries or banana)
• 6 ounces vanilla yogurt

Instructions:
Pour in blender — blend until smooth & serve immediately. Thick and “creamy” good

Treat yourself to some September scoops, either at home or in a local shop! Enjoy!

Susan Greeley, a registered dietician of 15 years, received her Master of Science in Nutrition Communication from Tufts University in Boston and Bachelor of Science in Dietetics from Miami University in Ohio. She is a nutrition writer and consultant as well as the staff nutritionist for the Westfield Area YMCA. Susan lives with her husband and three children in Westfield and is working on a cookbook of her own.

High-vitamin C foods: Berry time! Make some Blueberry Frozen Yogurt or whip up a smoothie with frozen strawberries, blueberries and raspberries. Buy fresh berries and add them to your breakfast – or simply snack on them anytime.

More vitamins & minerals: Vitamin A, B vitamins, calcium, potassium and magnesium all help to reduce stress. Grab a banana for a quick mood and energy-boosting snack. Go for leafy greens whenever possible; make salads of arugula, spinach, romaine and mixed greens a regular part of your life. Another way to add vitamin zest to your diet is by sautéing any variety of turnip, collard greens, kale, spinach, beet greens, swiss chard, or broccoli rabe. Be sure to mix them up with garlic and olive oil for even better health benefits.

Polyunsaturated fats: Go Nuts for stress reduction!  Most people have heard that omega-3 fatty acids may ward off depression but they’re proven to help fight inflammation. While eating fatty fish is a great way to fight off depression and diseases of inflammation, the other option is nuts. Sprinkle them on salads or sauteed greens for added anti-stress minerals.

Polyphenols: Why is chocolate so good for us? It is full of potent phytochemicals (plant compounds), which is nature’s way of giving us some “heavenly” antioxidant foods.  These protect our bodies from the harmful molecules we are exposed to every day of our lives. In particular, polyphenols are good for heart health. Consuming foods containing polyphenols can help keep you healthy, which makes you happy. So whip up some “Heavenly Chocolate Hazelnut Spread” and enjoy!

While nutrition experts tout the benefits of eating small meals and several snacks throughout the day, consumers seem to be overdoing it when it comes to putting that advice into practice.  Many people still skip breakfast, and many are self-professed “grazers” throughout the day.  Both of these habits contribute to consumption of more calories throughout the day.  The best advice may be what you’ve all heard for years — get your three square meals first.  If you need more food, add on from there by choosing healthy snacks such as fresh fruit and nuts.

High-Calorie, High-Fat Foods Can Be as Addictive as Cocaine

A new study published in Nature Neuroscience suggests that high-calorie, high-fat foods may be just as addictive as cocaine and heroin. “When rats consume these foods in great enough quantities, it leads to compulsive eating habits that resemble drug addiction, the study found,” Health.com reported. The rats in the study that were fed these unhealthy foods developed a tolerance to the pleasure it gave them and had to consume more and more to experience the same level of satisfaction. “The fact that junk food could provoke this response isn’t entirely surprising, says Dr. Gene-Jack Wang, M.D., the chair of the medical department at the U.S. Department of Energy’s Brookhaven National Laboratory, in Upton, New York,” Health.com reported. “‘We make our food very similar to cocaine now,’ he says.” Dr. Wang means that we purify our food in a way that our ancestors never could: Instead of eating corn, for example, we eat corn syrup. Just as cocaine has been purified over many years, so too has our food. “The ingredients in purified modern food cause people to ‘eat unconsciously and unnecessarily,’ and will also prompt an animal to ‘eat like a drug abuser [uses drugs],’ says Wang.”

You may not always watch your diet, but the U.S. Department of Agriculture (USDA) does, and that is a good thing.  By tracking food availability and consumption over the last 100 years, the USDA’s Economic Research Service (ERS) food data have pinpointed several trends that originated out of health concerns but have developed into a case of substitution sabotage.

Apple Pie with Cheddar Cheese Anyone?

While this may sound strange to some, the reality is that added sweeteners –including corn syrups and other sugars– and cheese consumption have increased dramatically over the past 30-40 but years.  So while many Americans have cut down on red meat and switched to chicken, they just may be smothering that chicken Parmesan or burrito in cheese.  More and more Americans are also turning to vegetarian diets and often rely on more cheese for protein.  Unfortunately, this switch contributes quite a lot of saturated fat and calories that can lead to high cholesterol and overweight — both of which are major factors for heart disease, which remains the number one killer of American adults.

At the same time, milk drinkers definitely made a positive switch from whole to low-fat and skim varieties between 1960 and 1990.  However, since the mid-1990′s carbonated soft drink consumption has increased with a corresponding decrease in overall milk consumption.  It seems many apparently stopped “doing a body good”  and switched to sweetened carbonated beverages.  The unfortunate result has been a steady increase in the weight of American adults and children as well.

No Sugar-coated News

Sugar and the reasons for reducing intakes were recently highlighted in a statement by the American Heart Association (AHA).  Why pick on something “natural”?  The answer is as simple as the sugars that need to be limited.  High intakes of sugar can lead to elevated triglycerides, blood sugar, weight gain and obesity, as well as inflammation, high blood pressure and reduced vitamin and mineral intakes.  So America’s sweet tooth is putting a nation at higher risk of heart disease.
You can read the entire AHA statement at: http://americanheart.mediaroom.com/index.php?s=43&item=976.

Combine just these two trends — consuming more sugary beverages and cheese– with the national lifestyle of eating more and more meals away from home, and it’s no wonder the health of the nation is seriously in need of some intervention.

Lose Weight and Prevent Heart Disease: What works?

Get good fats! To quote a friend, “fat is love” when it comes to food.   Of course small amounts go a long way.  Be sure to include “good” mono- and poly-unsaturated fats such as those found in avocados, nuts, seeds, olive oil and fish.  Snack on fresh fruit, lowfat yogurt and nuts.
Reduce simple sugars.  Sweet treats should remain “treats” and are not meant to be consumed daily or multiple times per day.  But added sugars aren’t always as obvious as a cupcake. They are often hidden in foods, so read ingredients lists to identify them since many food labels can be confusing and deceiving. Drink more water, skim milk or unsweetened soy milk and unsweetened teas instead of sodas, and make sure the same goes for the kids.
Focus on fiber: The more whole grains and other unaltered plant foods you eat, the more fiber you get. Make fruits a snack twice a day and vegetables a part of lunch and dinner.  These are the “good carbs” that can actually help reduce abdominal fat.
Portion control. America has been suffering from a severe case of “portion distortion” over the past 40 years. As restaurants have offered increasing portions at reduced prices, so too has the American population become oversized.  If you’re not able to eyeball a “normal” serving, take out measuring cups and scales to truly understand amounts. Refer to www.mypyramid.gov for specific portion recommendations.
Move more! Spring is finally around the corner, so get outside to walk, bike, jog … or skip! Just move more.

For the complete ERS report, visit: www.ers.usda.gov/Publications/

Further AHA statements and heart health information can be found at www.americanheart.org.

By Susan Greeley, MS, RD
www.susangreeley.com

If you are of normal weight, but have a higher than normal percent body fat, diet and exercise will help. Start by decreasing sedentary hours in a day and adding a little workload. Optimal health is much more likely to result from moving more (using your muscles) in combination with a healthy diet. Be sure to include at least 25 grams a day of fiber from whole grains, fruits and vegetables as well as an adequate amount of omega-3 fats. While there might be no “quick fix” to unhealthy weight, a few small, permanent changes in your daily routine can have a profound effect on your weight – and provide added insurance for good long-term health.