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!

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

Scientists have known for many years that omega-3 fatty acids are beneficial in treating patients with coronary heart disease by helping prevent heart attacks and sudden cardiac death due to arrhythmias. They are also essential for brain development in infants and children and help with proper immune system function. Now, a study published in the Journal of the American Medical Association reveals that increasing consumption of dietary omega-3 fatty acids may help slow biological aging (JAMA. 2010;303(3):250-257).

The study looked at the effect of omega-3 fatty acids on telomere shrinkage over five years. Considered to be a biological marker of age, telomeres are structures at the end of chromosomes that become shorter the more times a cell divides – and the slower this process of shortening, the slower the process of aging.  In this study, the more omega-3′s patients consumed, the slower their telomeres shrank.

The conclusion? These powerful polyunsaturates can help you stay healthier longer and decrease the rate of cellular aging.  So include fatty fish, such as wild-caught salmon, sardines, herring, mackerel and albacore tuna in your weekly diet. Good substitutes include taking a daily fish oil supplement for DHA omega-3.  If you turn to plant sources, other omega-3 fats are found in nuts, seeds, seaweed and oils (flax and canola).  By making sure these polyunsaturates are a key part of your diet, you can reap the benefits of the fabled fountain of youth: prolonged good health.

Welcome to both the new year and a new decade. Nutritionally speaking, we have much to look forward to, so it’s time to focus on the positives and leave the “bad” in the past.  Here are some food and nutrition messages you might want to focus on in 2010.

1. The D’s have it. DHA (an omega-3 fatty acid) and Vitamin D have taken the nutrition spotlight with good reason. Most Americans need more of both for many health reasons, from simply maintaining health to preventing Alzheimer’s, heart disease, osteoporosis and certain cancers as well as treating depression, dementia and macular degeneration.

2. Brown is the new white. Whole grains are everywhere – breads, cereals, pastas, rice and even beloved “Goldfish” are made with whole grains. This switch away from refined white flour is simply smart.

3. Fats are fabulous.  Consumers are buying more “good fats” like olive oil and canola oil and all-natural peanut butter.  Meanwhile, food manufacturers are slowly removing the “bad” trans fats. It’s all good!

4. Stores go simple and local. Most large grocery store chains are offering foods grown locally and clearly labeling them as such. Look for them.

5. Whole foods rule.  Laundry lists of ingredients are definitely out. Real foods that don’t require long ingredients lists to know what’s in them — this is the way to go. Eat whole eggs, nuts, fruits, vegetables, fish…

6. Cheap and good are not mutually exclusive.  Low cost, high-quality foods are in. Stores like Trader Joe’s and Target have “cheaper” brands that offer many healthier foods, including organically-grown varieties. Don’t equate lower prices with lower quality.

As consumers’ demand for healthy foods and accurate nutrition information increases, nutrition experts and food suppliers are working to deliver the goods. Positive nutrition is coming your way in 2010.  Happy New Year!

For some women, trans fats could be deadly. (Reuters, Dec. 2, 2009)

*The American Heart Association advises all adults to get less than 1 percent of their daily calories from trans fat — which is only 2 grams for a 2,000 calorie diet.

First and foremost, be thankful for your Health.  Don’t take it for granted and be responsible for yourself.  Throw out any self-defeating attitudes with the turkey carcass.  Next, enjoy real food this holiday. We live in a country where food is abundant.  Be thankful for it, take the time to make the real stuff,  and simply enjoy it.  Keep traditions going — Do fuss over certain foods!  Every family has “secret recipes” and favorite dishes.  That is why I will be making my dad’s amazing creamed onions and my husband’s grandmother’s Caribbean sweet potatoes (think rum, lime juice and spices.)   I want my kids to look forward to them every year and eventually learn how to make them.

Many families have traditions of doing nothing but eating on Thanksgiving, but the eating often doesn’t start until well after noon.  My first advice is “do not starve” before the meal.  Eat a good breakfast — this will ensure the cooks have energy and may prevent some low-blood-sugar-induced family feuds!  Another tip is to take a break for air. The meal will taste even better after getting fresh air and the blood circulating, so while the turkey’s cooking and the football game is boring, go for a family walk or play your own game of flag football.  Another idea is to run some races in the yard or around the house.  Kids and adults love this one!

Now I hope you’re ready to eat, drink and count your blessings — not calories!  Happy Thanksgiving.

Are you sick of worrying about how to avoid the flu?  Then boost your own immune system by eating right and quit adding to your stress.   Germs are constantly assaulting our bodies, but that does not mean you have to get sick.  Since your immune system is your first line of defense, it’s vital that you keep it strong.  Here’s how:

Good for the Gut
The intestinal tract is actually a major part of the immune system.  Foods that keep the gut functioning properly include probiotics, which are “good” bacteria that help maintain a healthy balance of microbes throughout our digestive tract.  Some good choices for adding these to your diet include yogurt – with live and active cultures, kefir, naturally fermented miso, and sauerkraut.  Miso soup as a starter before sushi is great.  Sauerkraut as a complement to pork loin is also good.   Lactic acid bacteria, while available in pill form, must be refrigerated.

Vital Vitamins
Vitamins are essential for good health.  A general multivitamin with minerals is a good way to ensure you’re helping to boost your immune system, so there is no need to overdo vitamin and mineral supplements — with one exception.  Vitamin D, the “sunshine vitamin,” plays a greater role in our immune health than was previously recognized and experts now agree that most Americans are not getting enough.   Adults should strive to take one 1,000 IU Vitamin D supplement per day, especially in winter.  Vitamin C, another immune player, is easy to include in a typical diet and also helps with iron absorption.  During the flu season, be sure to eat oranges, clementines, and lots of tomato soup!  And remember: supplements are simply that – meant only to supplement the diet. They do not make up for a lack of good nutrition.

Iron and Protein
Immune function also relies on adequate iron stores in the body.  Ironically, this is one mineral that is often deficient, particularly in young children, the elderly, and cancer patients undergoing chemotherapy or radiation therapy.  For anyone with iron-deficiency anemia, it is important to see a doctor regularly.  Low iron is not good when it comes to warding off infection, so power up on high-iron foods like legumes, leafy greens, and lean sources of red meat.  These also happen to supply protein, which is integral to proper immune function, as every disease-fighting molecule is made up of proteins.  Although the typical American diet actually consists of too much protein, those who avoid meat and dislike vegetables tend to lack both protein and iron, and are therefore at risk for the flu.

Real Foods, Real Fats
The right fats are also key to good immune health.  What are they?  Those found in nuts, seeds, vegetables and fish.  All of these foods are good sources of omega-3 fatty acids, which are essential for overall health.  Use canola and olive oil in cooking.  Snack on nuts and seeds.  Add ground flax to your morning oatmeal.  Eat sushi (remember the miso soup first) occasionally.  These are easy, enjoyable ways to get the right balance of good fats.  On the other hand, some things should simply be left out of every diet.  These include trans fats (found in foods containing partially and fully hydrogenated oils) and  refined sugar.  When we eat them, particularly in combination, we are basically committing immune system suicide.  Limit the amount of refined sugar in your diet and remove the trans fats entirely.  What our bodies need for flu-fighting is just what you might expect to hear — fruits, vegetables, whole grains, fish, and some lean meats and dairy. When you eat real foods, you don’t have to worry about the rest.  And one less worry removes bad-for-your-immune-system stress too.

Moms & Dads Know Best
If there’s a bottom line message when it comes to boosting your immune system this flu season, it may be that our parents’ advice still holds true:  Eat right, exercise daily (walking is great), get enough sleep and quit worrying.  Oh – and don’t forget to wash your hands!