Healthy Eats » Healthy Tips

Top Foods That Start (& Stop) Heartburn

Toby Amidor — Fri, 13 Nov 2009 14:00:52 +0000

The trouble usually starts when you find a dish so delicious that you can’t get enough (it happens to the best of us). Of course, a few hours later, when indigestion kicks in, you’ll wonder: “Why did I eat so much?” Before you overdo it, check out our list of foods that kick up heartburn (and why) and ways to cool it down.

Burning Foods
Heartburn is that burning sensation you get when stomach acids jump up into the esophagus. We’ve all had that icky feeling, but you can avoid it but passing on foods that help stoke the fire.

Citrus fruits: Oranges, grapefruits and juices made from these fruits tend to cause heartburn, especially when consumed on an empty stomach. If you’re worried about not getting enough vitamin C, choose alternate vitamin C-rich foods that aren’t so acidic such as potatoes, bell peppers and kale.
Tomatoes: Though they’re chock full of good-for-you lycopene, the acidity in tomatoes can be irritating for those who are prone to heartburn.
Spicy foods: Yep, the old saying is true — spicy foods can trigger heartburn (in some folks). If you’ve ever found yourself with a bit of burn after eating Mexican fare or chili, you might want to opt for less spicy versions of your favorites.
Fatty foods: French fries, fried chicken, gravies and creamy sauces are examples of high-fat foods that can bring on the flames. Instead, choose lower-fat options such as grilled chicken or fish with a touch of olive oil.
Peppermint and spearmint: An after dinner mint can sooth bad breath, but stir up trouble elsewhere. Both peppermint and spearmint oils tend to relax the muscle that keeps acids in the stomach and make it easier for them to slip back into your esophagus.
Alcohol: The holiday season inevitably includes alcohol with all the food, a not-so-friendly combination for heartburn sufferers. A glass of wine isn’t the issue; it’s when you eat tons of foods (including several heartburn-triggering ones) and top the feast with multiple alcoholic drinks. Like the mints mentioned above, alcohol relaxes the muscle between the stomach and esophagus and makes it easy for acids to escape.
Chocolate: If you’re a chocolate lover like me, this might come as a shock, but chocolate is on the heartburn list for the same reason as alcohol.

Preventing the Burn
The causes of heartburn vary widely, and the same foods don’t irritate everyone. If you’re not sure what’s triggering yours, keep a food diary to pinpoint the culprit. In the meantime, stick with nonirritating foods. This list published by the Heartburn Alliance can help guide you to better choices.

Meanwhile, if you’re suffering, try these simple ways to help prevent the burn. And if it’s too late and you’ve already got it, we have a few tips to dampen the blaze:

Eat smaller meals: If you find yourself having more heartburn than usual, split your large meal into two smaller ones. Have some soup and salad, then wait an hour or two to have the main course.
Cut down the alcohol: Stick to one glass of your favorite cocktail, beer or wine, or avoid it completely.
Don’t drink liquids at meals: Drink between meals instead of with them. This will fill your stomach less and alleviate some of the discomfort.
Wear loose clothing: Tight clothing that presses against your belly just makes it worse.
Avoid lying down after eating: Use gravity to your advantage — stand or sit after
Medications: Antacids and numerous other over-the-counter medications are always options, but if you find your heartburn worsening, see your doctor.

Nutrient to Know: Tryptophan

Dana Angelo White — Thu, 12 Nov 2009 14:00:20 +0000

You always hear about tryptophan around Thanksgiving time. Folks warn that that getting too much turkey (one of the most well-known sources) puts you in a “food coma.” Is it really to blame for that post-dinner snooze?

What Is It?
This specific amino acid (a.k.a. a building block for protein) is considered “essential,” which means your body can’t make it on its own — you can only get it from food. All types of protein-rich foods are made of a combination of different amino acids. Tryptophan is important because it helps the body produce two must-haves: the B-vitamin niacin and the chemical serotonin. Like many other nutrients, supplements exist, but research has found these can cause some very dangerous side effects. So, as usual, stick to the safest version — tryptophan found naturally in your food!

Why Is It Good For You?
Tryptophan is one way that our bodies can get niacin; plus, it’s important for energy metabolism, our digestion and maintaining healthy skin.

What About That “Turkey Makes You Sleepy” Story?
That food myth has to do with tryptophan’s help in forming serotonin, which is involved in sleep regulation, appetite control and mood. The reality is that you’d have to eat tryptophan alone and on an empty stomach (not likely on Thanksgiving) in order for it to make you feel sleepy. Because foods that contain tryptophan also contain other types of amino acids, that holiday turkey isn’t what’s making you tired. In fact, turkey’s tryptophan content isn’t even as high as it is in chicken and cheese.

The reality: Overeating, drinking alcohol and consuming a high-fat meal (which takes more time and energy to digest) are more likely the causes for that Thanksgiving afternoon nap.

Where Can I Find It?
Other than turkey, here are some of the major sources of tryptophan:
Cheese
Chicken
Eggs
Fish
Mushrooms
Nuts
Peanut butter
Pork
Pumpkin (and pumpkin seeds)
Spinach
Tofu
Turkey
Turnips

See a lot of familiar Thanksgiving dishes lurking in that list?

Healthy Pregnancy: Staying Hydrated

Dana Angelo White — Thu, 05 Nov 2009 17:05:01 +0000

Eating healthy isn’t the only thing you have to do when you’re pregnant. Along with more calories, you need to get more fluids to keep everything running smoothly.

You Are What You…Drink?
During my pregnancy, I made the mistake of letting myself get dehydrated once and, boy, was I sorry. I went for a long walk on a hot day and before it was over, I felt like I got hit by a truck! With all the extra blood flowing to your baby, you need to take in extra fluids to help keep everything working properly. Dehydration actually makes you more tired (and you’re tired enough already), but thankfully, it’s easily avoidable.

It may seem backwards to drink more when you’re already puffy and swollen, but doing it keeps your body balanced. You’ll need to continue to drink more even after the baby comes — for breastfeeding!

Tips for Moms-To-Be

Don’t leave home without it: Keep something to drink with you at all times.
All fluids count: We absorb water the fastest, but all beverages help keep you hydrated – so mix it up.
Chill out: People tend to drink more when beverages are chilled. Throw a few ice cubes in your glass or refillable plastic bottle.
Rise and shine: Start your morning with a small glass of 100% fruit juice; it’ll also give your blood sugar a boost.
Sweet Dreams: Keep a glass of water by the bed — you’ll be getting up frequently anyway so take a few sips every time!

More on getting hydrated:

Flavoring Up Your Water
How Much Water Do You Really Need?

Healthy Travels: What to Do When Flying

Toby Amidor — Tue, 03 Nov 2009 15:30:48 +0000

I’m no stranger to long-distance flying. Every summer I travel with my family on a 12-hour flight to Israel. Packing food and drinks can be tricky, especially since you can’t bring beverages and space in limited carry-on bags. If you’re flying somewhere this holiday season, here are tips to keep you from starving — or oversnacking — on your trip.

The Food
There’s no such thing as included meals anymore. These days, you’ll need to buy food or bring your own on most flights. Besides saving money on overpriced airplane (and airport) food, your own grub undoubtedly will taste better. Problem is you have limited space to carry food — so smart packing is a must.

I typically take dry foods for the kids to munch on. Graham crackers, goldfish, pretzels, dry cereal or raisins and a granola bar work for the whole family. Kids get bored on flights, so instead of shoving candy or lots of food at them, bring some games (sticker books, playdough and color-by-number pictures are big hits with my crew). During take-off and landing, you’ll find that many kids start crying due to the change in pressure and its effect on their ears — make sure to have them suck a lollipop, munch on food or drink something. It helps “pop” their ears and alleviate the pressure.

Sandwiches are also a good idea, but forgo the stinky stuff. A tuna or salami sandwich may sound tempting, but they start smelling after sitting in your bag for a couple hours and your fellow passengers won’t be pleased. Some easy sandwiches include cream cheese with sliced cucumbers, hummus and veggies, peanut butter and jelly, turkey and cheese. Coolers are bulky and take up precious space. For shorter flights (less than four hours), you don’t need one. On longer flights, use a small cooler for foods that easily spoil (this would be any food you’d keep in the fridge). It’s important to keep all foods refrigerated until you’re about to leave your home and not to eat them once you’ve landed. Some easy items to pack from home in your cooler:

String cheese
Fresh fruit
Cut up veggies with a side of hummus
Cheese and crackers
Rice pudding (Kozy sells travel-sized cups)

The airport is another place to pick up a last minute snack. Your options are usually limited to fast food joints and quick-stop coffee shops (i.e. Starbucks). Sometimes I find a healthier grab-and-go deli, but they’re always very pricey. Here’s a list of healthier items that you can probably find at the airport:

Fresh fruit (i.e. banana or apple)
Yogurt
Nuts
Pretzels
Garden salad (ask for vinaigrette on the side)
Grilled chicken sandwich or wrap (avoid those with added mayo)

The Drinks
I’ve flown with a 3-month old infant in tow—and nursing is an option (they can’t confiscate that liquid!). If you’re not comfortable feeding in public, pack along a small towel. For formula fed infants, measure out powdered formula for several bottles—you can get a mixture of hot and cold water on the plane.

It’s important to drink enough fluids while flying—you tend to dehydrate quicker than usual. For kids, bring along an empty sippy cup or water bottle to fill on the plane with milk or water.—believe me, kids can’t sit still and the open cups spill in no time. You know your child is drinking enough if they take a few trips to the restroom (remember, they have smaller bladders than adults). Some airports allow you to buy beverages once you’ve passed security—I’ve been asked to show my receipt before boarding the plane to prove it. You can always check with your local carrier to verify any rules in your area.

TELL US: What healthy snacks do you pack for the airplane?

Healthy Pregnancy: Getting Some Exercise

Dana Angelo White — Thu, 29 Oct 2009 15:00:46 +0000

When you’re pregnant, it’s important to take care of your body — that means getting exercise as well as following a healthy diet. So get out those comfortable workout clothes (this isn’t the time for skin-tight spandex), lace up a pair of supportive sneakers and get moving.

Staying Fit
Exercise can help keep you strong (you’ll need all your strength for labor). Plus, it can be a great stress-reliever. The only rules are to check with your MD before you get started and to do something that you enjoy. For my pregnancy, I’ve chosen to spend as much time outside as possible –- jogging eventually turned to walking as I’ve gotten farther along. On rainy days, I headed to the gym. But you can get plenty done in the comfort of your own living room — no gym membership required! A yoga mat and some five-pound dumbbells are all you need.

Good Moves
Here are some fun ways to keep in shape. If you’ve never tried any of these types of exercises before, pregnancy is not the best time to start. Take it slow and do only what’s comfortable. And don’t forget to stay hydrated! (Remember: Always check with your doctor before starting an exercise regimen.)

Walking: Visit a nearby park or take the dog around the neighborhood.
Stretching: Give those tired muscles a boost with gentle stretching — the more you do, the better you’ll get at it.
Light Weight Training: Try bicep curls with five-pound dumbbells; toe raises will boost those lower leg muscles. Check out Fit Pregnancy for some more ideas.
Prenatal Yoga: Ask your mommy friends to suggest a good instructor in your area.

But I Just Want Some Pizza!?!

Toby Amidor — Fri, 23 Oct 2009 13:00:03 +0000

Pizza is a popular on-the-go lunch or dinner choice and a staple at kids’ birthday parties. I’m not one to resist a tempting slice (it’s my favorite food, second to chocolate), but I can enjoy one without overindulging — here’s how.

Nutrition Lowdown
Every restaurant has their special recipe to create that slice of heaven. Some places use more dough per slice while others pile on the cheese or oil. Because of this, you’ll find a slice of plain cheese pizza ranges from 250 to 700 calories. Check out the restaurant’s nutrition information, if it’s available, before you order. If there’s no nutrition breakdown provided, one basic calorie-saving choice is to opt for thinner crusts and go light on the stuff piled on top (unless it’s veggies).

Avoid Topping Overload
Pile on loads of pepperoni, sausage and extra cheese and you also add an additional 200 to 400 calories per slice. Skip those super high-calorie ziti-topped pizzas or cheese-stuffed crusts. Instead, go for veggies such as broccoli, mushrooms, peppers, onions or tomatoes. With about 25 calories per half-cup, you’ll get some extra vitamins without much additional fat and calories. If you can’t imagine your pizza without pepperoni, ask the restaurant to half the amount.

Some places offer specialty veggie pies, but those aren’t always a safe bet. Before you order, ask what’s on it — many pizza shops load them with dressings or lots of cheese. White pizzas (made without tomato sauce) are another variety that can go either way — they’re a good choice when they have just a touch of olive oil and basil, but aren’t the best when topped with tons of cheese and oil.

Need more than a slice? Rather than downing a personal pie, order a side salad, a side of veggies or a small piece of grilled chicken.

Making Your Own
You can also make your pie — that way you control the toppings and the calories. When I need to satisfy an urge, I make a quick and delicious English muffin pizza with some shredded mozzarella cheese, tomato sauce, olives and a touch of hot sauce. Dana’s smaller-sized Vegetable Snack Pizza is another portion-savvy choice.

Recipes to try:

Don’t have time to prep one at home? Try shopping for these smarter frozen varieties.

Coffee: Good or Bad?

Dana Angelo White — Thu, 22 Oct 2009 14:30:52 +0000

Americans down 400 million cups of coffee every day. In Italy, people sip 14 billion espressos every year. But the coffee-guzzling king is Finland, where residents drink more coffee than anywhere else in the world. Clearly, coffee is one of our favorite beverages, but is it good or bad?

The Good
Okay, so here are coffee’s positive points:

Low cal: The black stuff is virtually calorie-free.

Full of antioxidants: Coffee — decaf and caffeinated — contains a staggering amount of good cell-protecting antioxidants. (But don’t think your morning java means you can skip other potent sources such as fruits and veggies!)

Other health benefits: Because its so popular, researchers have investigated this brown brew a lot. Some new research suggests drinking coffee may decrease your risk of type 2 diabetes, dementia and Parkinson’s disease.

The Bad
Now here are the negatives to keep in mind:

Caffeine overload: Too much caffeine can affect your blood pressure, heart function, anxiety and give you an upset stomach. Sure, it helps perk you up, but don’t confuse that with giving you energy (only calories from food can do that). Caffeine also interferes with our calcium absorption, which can negatively affect long-term bone health.

Sugary, fatty add-ins: Some gourmet coffees and lattes tip the scales at more than 400 calories thanks to the extra fat and sugar. Adding a small amount of sugar or milk (even half and half) is fine — just pay attention to portions and how many cups you’re drinking a day.

Pricey perk: Those same dress-up coffees can also drain your wallet. Stop and add up the cash you spend on daily coffee runs — you might be able to make an extra car payment. To save, make your cup of Joe at home or the office.

Bottom Line: There’s no clear-cut right side of the coffee debate. If you’re not currently a coffee drinker, there’s no need to adopt the habit — you can get its antioxidants and health benefits from other foods. If you’re a drinker, stick to a moderate amount (1 to 2 cups a day) to reap some of the benefits.

More Coffee-Related Reading:

Make Your Own Iced Coffee
Caffeine: Good or Bad?
Quick Tip: Have the Coffee, Not the Calories

TELL US: How much coffee do you drink each day?

Katie’s Healthy Bites: Salt Varieties

Katie Cavuto Boyle — Sun, 18 Oct 2009 14:30:36 +0000

The average person should only eat 1,500 to 2,300 milligrams of sodium a day – that’s about one teaspoon max. Instead, most folks are overdoing it – no thanks to packaged foods that include loads of sodium for enhancing flavor and preserving.

But salt doesn’t need to be an enemy. When you cook at home, a dash from your own shaker can really boost a dish, and if you’re mindful, you don’t have to go entirely without. That plain table salt isn’t your only option either – all the varieties come with different flavors, textures and unique nutritional values.

The Basics: Iodized & Table Salts
Salts are either mined from the land or harvested from the sea. Where they’re from and the way they’re processed have a lot to do with their texture, flavor and nutrients. Most are made up of two minerals: sodium and chloride. Iodized salt and “table salt” are what most folks have in their kitchen. These salts come from salt mines and, during processing, get stripped of most of their nutrients before they hit store shelves. Both also contain additives to prevent clumping.

Iodized salt came about in the 1920s, when there was high incidence of iodine deficiency, which can cause mental retardation and thyroid problems. To add the iodine, manufacturers spray the salt with a potassium iodate solution. This salt works best when baking because of its fine grain, which is easy to measure and quickly dissolves. Note: One teaspoon contains 2,300 milligrams of sodium, which is your max for the day.

Other Common Ones: Kosher & Sea Salts
Kosher salt gets its name because its coarse grain is integral in making meat kosher – it helps extract more blood from the meat than a finer grain of salt can. Many chefs like it because it’s easy “pinch.” These salts are free of additives, including iodine.

Although its makeup is similar to table and kosher salts, sea salt is harvested and processed differently. The grains are produced when sea water evaporates and contain some trace minerals and elements specific to the original water source. Some think sea salt is a healthier option because it’s minimally processed, which helps retain its natural mineral content. More expensive than kosher or table salts, sea salts also have a lighter, fresher flavor and come in a variety of coarsenesses and colors.

Specialty Salts
You’ll find many different kinds at the market and even more online. Here are a few of the better-known, specialty kinds:

Himalayan Pink – a hand-mined salt found in Himalayan Mountains. These high-mineral salt crystals range in color from sheer white to pink to deep red.
Hawaiian sea salt – Alaea, a volcanic red clay with a high content of iron oxide, adds a distinctive pink hue to this salt. It’s often used in many traditional Hawaiian dishes.
Fleur de Sel – This salt is skimmed from the top of salt ponds early in the evaporation process and is a great finishing or condiment salt. Most come from Portugal.
Smoked salt – Manufacturers smoke the crystals over wood fires to infuse them a smoky flavor.
Celtic sea salt – also known as “Grey Salt,” this is a moist, mineral-rich salt available in coarse and fine grains. Originally from the Atlantic coastal regions of France, it’s harvested by hand through a traditional Celtic method.

So, with all these options, which do you use? I always opt for a sea salt because it’s less processed and naturally rich in nutrients. I also prefer a coarse grain that I can grind or easily pinch. A rule of thumb: The coarser the salt grain, the less sodium per teaspoon. To keep the sodium under control, choose a salt with a robust flavor — that way a little bit enhances the other ingredients you’re using.

TELL US: What is your favorite salt?

Sardines: The Underappreciated Fish

Toby Amidor — Thu, 15 Oct 2009 14:00:42 +0000

My dad and hubby occasionally pop open a can of sardines and eat them for breakfast or even a snack. Although they’re not my favorite food, sardines are a popular dish around the world. Whether you love or hate them, there’s no denying how low-cal and nutrient-packed they are.

What, Where & When
Many years back, sardines were harvested off the coast of Sardinia, an Island in the Mediterranean — hence the name “sardines.” The term “sardines” actually refers to a variety of tiny, soft-boned, saltwater fish that are iridescent and silver in color. Common varieties are sprat, pilchard and herring.

Food historians believe canned sardines originated in the 19th century when Napoleon decided to can them in oil or tomato sauce (there were no refrigerators back then). You’ll usually only find fresh sardines in the summer months around coastal areas. Canned sardines are much more convenient. These days, most of the fresh and canned varieties come from Portugal.

Nutrition Facts
Three ounces of fresh sardines contain 134 calories, 8 grams of total fat, 15 grams of protein and zero carbs. When canned in water, the average 3.75-ounce can of sardines has 120 calories, 7 grams fat and 2 grams of saturated fat. The oil-packed variety has 130 calories, 9 grams fat and 2 grams saturated fat. Both have 340 milligrams of sodium. There’s not much of a difference between the two, but if you’re looking to skim a few calories, opt for the water-packed ones.

They’re an excellent source of vitamin B-12 and selenium. They also cover almost 350% of your daily vitamin D; in fact, they’re one of the only food sources for that vitamin (it’s found in egg yolks, too).

More good-for-you news: Sardines are a great source of heart-healthy omega-3 fats, which are important for growth and brain function. And if you’re looking for an alternative calcium source, these little fishes contain as much calcium as a cup of milk thanks to their edible bones.

What To Do With Sardines
You can find salted, smoked or canned sardines in most markets. They canned kinds (whole or fillets) come in oil, water, tomato sauce, hot sauce or even mustard sauce. Some folks prefer the spiced up versions because they have a slightly less fishy flavor.

The simplest serving idea is eating sardines straight out of the can. My hubby has them for breakfast on a slice of bread with a smear of butter or Smart Balance Light. Because they’re pretty soft, he’ll mash the fish lightly with his fork to make it more like a spread.

When I went searching through our sister sites, Foodnetwork.com and Recipezaar.com, I had a tough time finding Healthy Eats-approved recipes because so many had way too much oil. If you’d like to add some fat to your sardine treat, use the ones packed oil or add one or two tablespoons to water-packed varieties — but don’t overdo it by drowing them.

Toss them in a salad.
Make a sardine melt: Top a slice of bread with sardine and cheese and bake in the oven.
Sardines over pasta: Heat sardines canned in tomato sauce in a skillet with oil, garlic and onions. Toss with whole-wheat pasta.
Grill fresh sardines with a squeeze of lemon juice

Shopping Tip: Buy fresh sardines when they’re available at your local market. The fish should have clear eyes and the flesh should spring back to the touch. Rinse them well, place them in a single-layer covered with a damp paper towel and store for one to two days in the refrigerator. For canned varieties, always check the use-by date.

Recipes to try:

TELL US: How do you like your sardines?

Meet This Grain: Couscous

Toby Amidor — Wed, 14 Oct 2009 13:30:52 +0000

Okay, couscous isn’t technically a grain, but it is made from them. Find out more about this international delight and easy ways to jazz it up.

What Is Couscous?
Some say couscous (pronounced koose-koose) is pasta because it’s made from a mix of semolina wheat and water; others argue that couscous predates pasta so it’s its own thing. Either way, couscous is in a wide spectrum of cuisines, including North African, Moroccan, Algerian and Tunisian. T

Back in the day, making it was very labor intensive because the finely ground wheat and flour were mixed by hand and pressed through a sieve. These days, machines do all the work. The couscous you find at your market has been steamed twice and dried. This way you only need to cook it briefly in boiling water, stock or broth.

There are various types of couscous; the most popular ones are Moroccan, Israeli and Lebanese. The smallest, Moroccan is about three times the size of cornmeal and cooks up in about five minutes. Israeli couscous (a.k.a. pearl couscous) is the type my family prefers. It’s larger than traditional couscous with a rounder shape (more like a peppercorn) and takes longer to cook. The largest of the three, Lebanese is about the size of a small pea and takes the longest to cook (similar to risotto).

Why Is Couscous “Healthy Eats”?
One cup of cooked couscous contains 176 calories, 36 grams of carbohydrates, 2 grams of fiber and 6 grams of protein with no sugar or fat. It also contains two-third your daily recommended selenium. Looking for more fiber? Choose whole-wheat couscous; it has about five to six grams of fiber per serving and is available in many markets.

What To Do With It?
Couscous has a mild taste and picks up the flavors you cook it with. Go sweet and savory by mixing in cranberries, raisins, apples or pomegranate seeds. Or cook some in a broth or stock for a savory boost and mix in carrots and peas. A holiday favorite in my house is to add mushrooms or pine nuts — delicious!

My children beg me for couscous on a daily basis (strange, right?). I make the Israeli variety like this: Sauté chopped onions and garlic with a touch of olive oil until the onions are golden brown. Then add uncooked couscous and let it brown for a few minutes. Add salt, pepper and chopped parsley and stir to combine. Add in some water, cover the pot and in 10 minutes it’s ready to eat. We enjoy it as a versatile side. You can also use Israeli couscous in place of orzo in any recipe.

For the pre-cooked Moroccan couscous, the prep method is a bit different. First measure out your water, stock or broth and bring it to a boil. Take the pot off the heat and add couscous. Then you just cover it and let the pot stand for 5 minutes. To serve, just fluff with a fork and dish out.

Fantastic World Foods
Near East
Roland
Osem

Recipes to try:

[Photo by Tarteausucre / Recipezaar]