Fun ways to stay ahead of the gain

When you’re looking for some new ways to burn calories this fall. Try some of these activities that you and your family can do together.

Walk a your dog, a friend’s dog or a shelter dog,

100 calories per 30 minutes

Find a farm where you can pick your own fall harvests,

100 per 30 minutes

Ride your bike to the store, library or restaurant instead of driving,

270 calories per 30 minutes pedaling briskly

Clean up your neighborhood trash,

100 per 30 minutes

Play at the playground with the kids

170 calories per 30 minutes

Hike in the mountains to see fall colors,

240 per 30 minutes

Sprint up the parking garage steps,

270 per 30 minutes

*Calorie burn amounts are based on a 150-pound person

Make milk part of your healthy, active life

In the early 1980s it was a “health kick.” In the ‘90s we were told, “it does a body good.” And who can forget those two simple words asked over and over during the last decade: “got milk?”

But now the message from The National Dairy Council is more streamlined than ever with a simple and direct approach of “3-Every-Day,” inciting us to incorporate three servings of dairy into our daily diet.

In 2006, The United States Surgeon General said “many Americans are not eating the recommended daily servings of calcium-rich dairy products, and as we grow older, consumption of dairy products decreases even further. This is a clear message to nutrition and health professionals that we must do more to educate our patients about healthful eating for all ages.”

The 2010 Dietary Guidelines for Americans shows that milk and milk products provide a wealth of benefits including bone health and lower blood pressure, as well as a reduced risk of cardiovascular disease and type 2 diabetes. Studies have shown low-fat and fat-free milk, cheese, and yogurt contain a unique package of nine essential nutrients, including calcium, potassium, phosphorus, protein, vitamins A, D and B12, riboflavin, and niacin.

Bone Health

According to the National Osteoporosis Foundation, 10 million Americans suffer from osteoporosis, and an additional 35 million have low bone mass. According to the USDA’s Calcium and Bone Metabolism Laboratory, bone mineral density can benefit from a high-protein diet if the diet incorporates the recommended dietary allowance of calcium and vitamin D. Dairy products provide both. In a recent study of healthy postmenopausal women, food sources rich in calcium, primarily dairy products, were comparable to that of calcium supplements.

Heart Health

One out of three Americans lives with hypertension. Potassium, found in dairy foods, regulates fluids and mineral balance in the body, and help maintain healthy blood pressure. In 2005, a statement given by The American Heart Association reinforced the importance of consuming the recommended servings of low-fat dairy foods to help lower blood pressure and hypertension risk.

Healthy Weight

The rise of obesity in Americans is of great concern, as it can significantly increase the risk of many health problems and diseases. Several scientific studies suggest that those who enjoy three servings of milk, cheese or yogurt each day weigh less and have less body fat than those who consume little or no dairy.

When you work hard, it makes sense to eat foods that support and benefit all you are doing to stave off cardiovascular diseases, obesity and other health hazards. See the sidebar for a simple way to make sure you’re getting your “3-Every-Day,” or visit dairycouncilofaz.org for recipes and for more information.

A Solution for Lactose Intolerance

There are many lactose-free milk products available to those who have an intolerance to lactose, as well as tablets and liquids containing exogenous lactase that allow maldigesters to consume dairy foods. Consult your health professional on tips to help you include calcium-rich foods in your diet while remaining symptom-free.

Getting Your
“3-Every-Day”

A single serving of dairy is as easy as: 8 ounces of low-fat milk, 1 cup of low-fat yogurt, and/or 1½ ounces of low-fat cheese.

Not all “healthy” restaurant meals are created equal. When dining out, protect yourself from being deceived by incorporating these tips from Beth LaCoste, R.D., L.D., nutritional expert for TOPS Club, Inc. (Take Off Pounds Sensibly), the nonprofit weight-loss support organization. Investigate, ask your server how items are prepared, and look at the restaurant menu’s nutrition information online in advance, if available. With a bit of planning, your diet doesn’t have to be derailed.

Salad. Avoid salads featuring heavy dressing and cheese, which easily adds on extra calories and fat.

Fish. A fried fish platter can quickly top 2,000 calories. Also steer clear of fish with butter or cream sauces.

Smoothies. Smoothies found in the mall food court are a quick way to tack on calories, due to the added sugar — aside from the sugars that occur naturally in fruit — the use of full-fat milk, and commonly-found super-sizes.

Wraps. Depending on the type of sauce and amount of cheese used, these wraps can top upwards of 1,000 calories.

Coffee drinks. Many flavored coffee drinks contain more calories than a large burger, due to the cream and flavored syrups added to them.

Muffins. Many muffins found in bakeries and cafes are equivalent to a piece of cake in fat and calories.

Fried veggies. Be it sweet potatoes or broccoli, this growing, trendy menu option of frying veggies is a “don’t.”

Multi-grain breads/buns. “Multi-grain” can often be misinterpreted as being whole-grain. Multi-grained breads contain a variety of grains, but they are often refined, stripped of protein, nutrients, and antioxidants.

Chicken. A grilled chicken breast is a great option until condiments like cheese, mayo, and bacon are added.

Salad bar. Avoid creamy, macaroni-and-pea-type salads, and watch the amount of shredded cheese you add.

Visitors are welcome to attend their first TOPS meeting free of charge. To find a local chapter, visit tops.org.

Trimming your midriff is only one of the rewards from eating this satisfying snack

Pecans are a rich-flavored, buttery treat containing very few carbohydrates and no cholesterol or sodium. According to the new dietary guidelines to help slim down your waistline, four or five weekly servings are recommended. Other ways pecans can benefit your health include boosting brainpower, lowering cholesterol and improving heart health. Let’s take a closer look at each health-promoting benefit.

Boosting brainpower

Pecans contain vitamin E — a natural antioxidant that provides primary elements for neurological protection. It also contains omega-3 fatty acids that promote normal and healthy brain function. Researchers suggest regular consumption can protect against cell damage, enhance brainpower and help fight against diseases such as dementia and Alzheimer’s.

Lowering cholesterol

The healthy, monounsaturated fats, vitamins, minerals, nutrients and antioxidants found in this tasty nut could be just what the doctor ordered to help lower cholesterol. You don’t need to go nuts; you only need a handful to increase HDL, good cholesterol, while decreasing LDL, or bad cholesterol.

Controlling weight

Nuts have always been given a bad rap because of the high fat content, but studies show that the high amounts of monounsaturated and polyunsaturated fats found in nuts can promote weight loss. Because they’re healthy fats, you’ll feel full longer and not be as tempted to reach for the unhealthy fats found in junk food.

Supports heart health

Heart disease is considered the number-one killer in the country. Nutrition research has discovered by eating one ounce of nuts on a daily basis, you’re less likely to have cardiovascular disease. This crunchy snack can help reduce blood clots that can often lead to fatal heart attacks, thus improving the health of the lining of the arteries. Although the Food and Drug Administration doesn’t have proof that nuts reduce the risk of heart disease, they suggest the evidence to the food companies.

Now that you know all the benefits that this flavorful snack provides, go nuts for pecans. Grab a handful and reap the delicious benefits.

Nutritional facts and information – This healthy nut provides more than 19 vitamins and minerals including calcium, magnesium, phosphorus, vitamin A, folic acid, zinc and several of the B vitamins. Calories per serving size for 20 halves are 196; total fat is 20.4 grams. A serving has zero carbohydrates, no cholesterol or sodium and 2.6 grams of protein.

Pecans are no longer just for baking pies and cakes. You can add pecans to any of your favorite breads, casseroles and salads. The next time you make pancakes, toss in a few pecans for an additional fabulous flavor.

If you’re looking for new ideas on how to cook with pecans, here’s a simple, spicy recipe courtesy of The Pecan Store, a Sahuarita pecan grower. View this recipe and others at pecanstore.com.

Jalapeño Pecan Balls

Jalapeño Balls

Ingredients:

8 oz. cream cheese, softened

3 tablespoons jalapeno pepper jelly

2 tablespoons Pecan meal

Mix together well. Chill. Form into ball. Roll in Pecan meal to coat.

Nutritional information (per 1 oz. serving) Calories: 40 Fat: 1.5g Carbohydrates: 5.3g Protein: 0.3g

Pasta for everyone at the table

When you’re counting carbs, traditional pasta is usually not on your shopping list, but Dreamfields offers delicious pasta for you to stock in your pantry.

If you’re working to lose or maintain weight, or you count carbs to control your blood sugar levels because of diabetes, Dreamfields Pasta can be a nice alternative to other low-carb varieties that lack taste and texture.

Like most premium pastas, Dreamfields is made with durum wheat semolina, which accounts for its authentic taste. However, Dreamfields is unlike any other pasta because of its 5 grams of fiber, very low glycemic index (13) and only 5 grams of digestible carbs in a one-cup cooked serving. Thanks to a proprietary manufacturing process, Dreamfields’ special protein and fiber blend provides a protective barrier to help reduce the amount of carbohydrates your small intestine digests. The box lists 41 total grams of carbohydrates because that’s the sum total present based on the ingredients, but your body only fully digests about 12 percent of them. This prevents the usual post-meal spike in your glucose levels, which is good for anyone who’s monitoring their sugar intake because of prediabetes, type 1 or type 2 diabetes. For everyone else, this pasta promises to be a satisfying way to maintain your healthy diet without losing the joy of occasionally eating a cool pasta salad or a steaming plate of spaghetti and meatballs. Pairing the pasta with the appropriate amounts of vegetables and proteins can help you satisfy everyone at the table, no matter what their dietary restrictions may be.

Dreamfields comes in seven of your favorite shapes, and their website, dreamfieldsfoods.com, has a recipe datatbase that you can search by health concern.

Almost as important as the health benefits is the excellent taste this pasta delivers. And considering that it has twice the fiber, fewer digestible carbohydrates and a low GI, Dreamfields should be the choice for anyone committed to maintaining a healthy diet.

Penne and Smoked Salmon Pasta Salad

From the kitchen of Dreamfields Pasta and Chef Jim Coleman

Preparation Time: 25 minutes
Cook Time: 10 minutes

Ingredients:
2 cups Dreamfields Penne Rigate
6 tablespoons reduced-fat mayonnaise
1-1/2 tablespoons balsamic vinegar
1-1/2 tablespoons Dijon mustard
1 tablespoon fresh lemon juice
1 tablespoon fresh tarragon, chopped
1 medium shallot, finely chopped
1 pound asparagus, ends trimmed, blanched, cut into
1-inch pieces (see note)
1/2 pound cold smoked salmon, cut into 1/2-inch pieces
Kosher salt and freshly ground black pepper
1/4 cup chopped chives

Directions:

• Cook pasta according to package directions; drain. Rinse with cold water; drain again.

• Meanwhile, in medium bowl, stir together mayonnaise, vinegar, mustard, lemon juice and tarragon. Add chopped shallot.

• In large bowl, toss together asparagus, salmon and pasta. Add dressing; toss gently to coat. Season with salt and pepper, as desired. Sprinkle with chopped chives.

* Note: To blanch asparagus, place spears in boiling, salted water and cook until crisp-tender, about 2 to 4 minutes depending on size of asparagus spears. Drain and rinse in cold water or ice water until cooled.

Makes 4 servings.

Nutrition information (1/4 of recipe): 302 calories; 17g protein; 13g digestible carbohydrates (If traditional pasta is used in this recipe there is a total of 37g carbohydrates.); 10g total fat; 2g saturated fat; 23mg cholesterol; 745mg sodium; 5g total dietary fiber.