Nutrition Rock Stars We could pick a lot of food to fit this category, but when it comes to nutrition, leafy greens are rock stars, according to the latest issue of Food & Nutrition magazine. Here's why — they top the charts in vitamins A, C and K, potassium and …Read more. Careful with Gluten-Free I have a dietitian friend who was diagnosed with Celiac disease more than 30 years ago, long before there was the abundance of gluten-free products. Back then, a diet void of gluten (the protein in wheat and related grains) meant that her choices in …Read more. A Healthy Heart Is Possible Dr. Suzanne Steinbaum, cardiologist at Lenox Hill Hospital in New York City, has a message for women: "It's never too late to improve your heart health." Steinbaum, a spokesperson for the American Heart Association and the Go Red for Women Movement, …Read more. All About Chia Chia seeds, a member of the mint family, are all the rage, according to Food & Nutrition magazine (Jan-Feb 2014). From beverages to baked goods, these tiny black and white seeds from the Salvia hispanica plant have a long history. Grown in Mexico …Read more.more articles
Winning the Regain Game
Maintenance of weight loss remains elusive for most. What's the difference between those who lose weight and keep it off, and those who lose weight only to regain it?
A study by researchers at the Center for Obesity Research and Education at Temple University in Philadelphia looked at six focus groups to find which factors promoted or prevented maintaining weight loss among a diverse, urban population. Eligible participants were those who had intentionally lost at least 10 percent of their body weight in the past 2 years and were categorized as either "regainers" or "maintainers" using self-reported length of weight maintenance and amount regained. Regainers had regained at least 33 percent of their weight loss and maintainers had regained less than 15 percent. Participants were predominately African-American females 46 to 57 years old. The study was reported in the April 2012 Journal of the Academy of Nutrition and Dietetics.
The study found that, when compared with regainers, maintainers more often continued strategies used during weight loss, weighed themselves regularly, used productive problem-solving skills and positive self-talk. Regainers experienced greater difficulty independently continuing food and exercise behaviors during maintenance, identifying decreased accountability and waning motivation as barriers. Both groups experienced lapses, wanted greater support during maintenance, decreased self-monitoring of food over time and were more apt to use how their clothes fit to determine weight loss.
Researchers found that weight loss maintenance efforts can be improved by addressing challenges like long-term self-monitoring and problem solving skills. The bottom line is that maintenance success might depend on how people think as much as what they do. - Journal of the Academy of Nutrition and Dietetics.
Q and A
Q: If weight control is so important for lower risk of heart disease and cancer, why do I see high-calorie nuts included in so many health-oriented diets?
A: Nuts do contain many nutrients and health-protective compounds, but they are concentrated in calories, so don't sit down with a big bowl and engage in mindless eating in front of the TV. The key is to use them to replace another food (not just adding them to what you eat already) and choose smart portions of nuts, usually 1 ounce per day, about 1/4 cup. Studies with a variety of different nuts show that when people substitute nuts for foods such as fatty meat and deep-fried foods that are high in saturated or trans fats, blood cholesterol usually declines. Nuts contain mostly unsaturated fat that does not raise blood cholesterol, and they provide dietary fiber and small amounts of phytosterols that help control blood cholesterol.
For most of the country, this is prime asparagus season - the time when you can find fresh-from-the-farm asparagus, big and round or small and thin. This recipe from Cooking Light's "Cooking Through the Seasons" offers a great way to celebrate spring.
Warm Asparagus Salad
—2 ounces day-old French bread, sliced
—1 garlic clove, peeled and halved
—1 tablespoons unsalted butter
—1 tablespoon white wine vinegar
—2 teaspoons extra-virgin olive oil
—1 teaspoon grated lemon rind
—2 teaspoons fresh lemon juice
—1 medium shallot, peeled and minced
—1/4 teaspoon salt
—1/4 teaspoon freshly ground black pepper
—1 cup water
—1 1/2 pounds asparagus
—1 teaspoon grated lemon rind (optional)
Preheat oven to 375 degrees. Place bread in a single layer on a baking sheet. Bake at 375 degrees for 10 minutes to toast. Rub cut sides of garlic over one side of each bread slice. Place bread slices in a food processor; pulse 10 times or until bread is coarsely ground. Arrange breadcrumbs in a single layer on a baking sheet; bake again at 375 degrees for 5 minutes or until golden brown. Transfer breadcrumbs to bowl. Melt butter in a small saucepan over medium-high heat. Cook 1 to 2 minutes or until butter is lightly browned; remove from heat. Drizzle butter over toasted breadcrumbs; toss well to coat.
Combine vinegar, oil, 1 teaspoon rind, lemon juice and shallot; stir well with a whisk. Stir in salt and pepper. Bring 1 cup water to a boil in a large skillet. Snap off tough ends of asparagus; add asparagus to pan. Cook 5 minutes or until tender, stirring. Place asparagus on a serving platter. Drizzle with vinaigrette; top with breadcrumb mixture. Garnish with 1 teaspoon grated lemon rind, if desired. Serve immediately. Yield: 6 servings.
Per serving: 94 calories, 4.1 g carbohydrate, 3.8 g fat, 5 mg cholesterol, .4 g fiber, 172 mg sodium.
Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at firstname.lastname@example.org. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.
COPYRIGHT 2012 CREATORS.COM