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 NOT TOO EARLY TO GET READY FOR SUMMER
It's usually
around late February when cabin fever begins to take its toll. The
holidays are a distant memory, the snow has lost its quaint charm,
the Groundhog seems to be bluffing and we wonder if winter will ever
end. But before you let your ennui turn into an excuse to ignore the
extra pounds you've been hiding under your big winter coat, we've
got news for you: In a few weeks that coat will be coming off, and
people will learn that the extra padding you're packing wasn't just
your parka.
And then you'll freak out because by then summer
will be just around the corner, and you'll be tempted to do
something stupid like go on a crash diet that will endanger your
health and set you up for a rebound. So, STOP, rewind and recognize
the fact that bikini weather is 19 weeks away. Not a big deal if
you've got just a couple of pounds to lose. But if you're carrying
significant extra weight, the prospect of slimming down by summer
can seem daunting indeed.
Don't worry -- it can be done. The
American Dietetic Association counsels one to two pounds a week as a
reasonable weight loss goal (or no more than 1% of total body
weight, so that a 250 lb individual, for example, could easily and
safely lose 2.5 pounds a week). To lose one pound a week you have to
have a weekly deficit of 3,500 calories, which means that each day
you need to consume 500 calories less than you burn (or if you
prefer, burn 500 calories more than you consume). How? Here are a
few ideas:
Go (two) fifty- (two) fifty. Split your 500
calorie goal in two, by aiming to burn 250 calories through
exercise, and cut the rest through diet. A half-hour of vigorous
exercise will get you half-way there, while an hour can blast 500 plus.
Give beef a break -- and go
fish. Choose a serving of broiled fish instead of a six-ounce
burger and save 400 calories in one sitting.
Not all soups
and salads are created equal. Ordering the soup and salad sounds
so virtuous -- and it can be, as long as you choose wisely. For
example, pick Au Bon Pain's Chicken Noodle over their Chicken Stew
-- the difference: 280 calories and 20 grams of fat. Snub the chef's
salad in favor of wilted spinach topped with salmon, veggies and
vinaigrette and you could avoid a collision with almost 700 calories
and 60 grams of fat!
Get your 5 to 9 a day. Snack on
fruits and vegetables instead of junk food and you'll save 200
calories. Add a serving of veggies to your meal and studies show
you'll eat 100 fewer calories.
Don't drink your
calories. Depending on how much you imbibe, limiting your
alcohol intake to one glass of wine per day -- or taking a liquor
lacuna -- can save you 300 calories daily.
Splurge the
right way. Drizzle dark chocolate over mixed berries instead of
opting for a slice of blueberry cheesecake and you'll indulge your
sweet tooth while also getting a double-dose of antioxidants --
without the 630 calorie hangover and 48 grams of fat.
Skip
the jumbo latte -- wear the mini schmatte. Bypass the Coconut Creme and Vanilla Creme Frappucinos from
Starbucks, each of which can set you back 870 calories for a
venti, plus an entire day's worth of saturated fat. Try a venti Iced
Cafe Latte with skim milk instead -- a 110-calorie treat that won't
trash your diet.
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 FEBRUARY IS PEAK FLU MONTH
Over the past 21 years,
February has most frequently earned the dubious honor as the peak of
flu season. As the country endures an unusually bitter winter for
those above the sun belt, early indicators suggest this flu season
may be particularly long and severe.
As many as one in five
Americans will get the flu each year, and while most people recover
in a week or two, about 36,000 people die annually from the disease.
The single best way to prevent
the flu is to get vaccinated each fall. But in addition to practicing healthy habits you can better your
chances of avoiding the flu by boosting your immune system through
the following superfoods.
Spinach for antioxidants.
Popeye was on to something. Along with kale, this leafy green packs
a powerful antioxidant punch. But it's all in self-defense;
antioxidants shield immune cells from environmental damage and
encourage the production of bacteria-busting white blood cells. In
addition to protecting immune cells, antioxidants protect the
enzymes that repair DNA damage, thereby enhancing your body's
ability to repair itself.
Other potent sources of
antioxidants include: pomegranates, concord grape juice,
blueberries, blackberries, raisins, purple cabbage, prunes,
raspberries, strawberries, oranges, watercress and
carrots.
Red Bell Peppers for vitamin C. Vitamin C is
a class of antioxidants that combat the oxidation -- the rust, if
you will -- of our cells. Vitamin C staves off the sniffles by
inactivating a variety of viruses and bacteria. A half-cup of red
bell pepper contains 141 milligrams of vitamin C -- twice as much as
a medium orange.
Other good sources: Citrus fruits/juices,
kiwis, broccoli, cantaloupe, strawberries, tomatoes, sweet peppers,
kale and other collard greens and green peas.
Garlic: The
Russian penicillin. Though its protective properties were once
regarded as the domain of folk remedies, garlic has
sulfur-containing antibacterial compounds that fight infection by
clearing away toxins and germs. Research indicates that garlic
consumption may enhance the activity of white blood cells and
T-helper cells that are integral to a robust immune
response.
Other related vegetables include: onions, leeks and
scallions.
Almonds for vitamin E. Famous for its
healthy skin benefits, vitamin E is another antioxidant that, in
addition to helping slow the aging process, has been shown to help
bolster the immune system. It acts as a "big brother" to other
vitamins, protecting them from oxidation and thus allowing them to
do their work.
Other great sources for vitamin E are: dark
green leafy vegetables, vegetable juice cocktail, whole grain,
corn.
Soybeans for zinc. This mighty mineral boosts
the immune system by supporting the synthesis of nucleic acids that
are essential for cell repair. Some studies have shown that zinc may
reduce the duration of cold symptoms. While the most traditionally
cited sources of zinc include oysters, Dungeness crab and red meat,
soybeans are an often-overlooked but especially healthy source of
zinc and may help facilitate its absorption. Researchers speculate
that soy consumption is the reason that vegetarians aren't deficient
in zinc, despite the fact that they do not derive it from animal
sources. In addition to strengthening the immune system, soy
consumption may promote heart health by lowering
cholesterol.
Additional sources of zinc include: peanuts,
peas, lima beans, summer squash, potatoes, corn, Napa cabbage and
Bok Choy.
For more information on foods that can fight colds
and flu, click here or here.
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 by Jennifer Grossman
To commemorate the paperback
edition of "Fat Land: How America Became the Fattest People In the
World" (find it here) we're turning this space into a Greg
Critser extravaganza, with not one, not two, but three doses of the
author's candid insights into America's obesity crisis and
provocative proposals on how to fix it.
First we bring you
his recent opinion-editorial from the Los Angeles Times, in which he argues that parents
need to take the lead in combating childhood obesity by boycotting
the foods that are making their kids fat. Critser calls a pox on
both liberal and conservative houses, questioning the efficacy of
either taxation/regulation on one hand, or calls for personal
responsibility on the other. We applaud his willingness not only to
challenge conventional wisdom, but to challenge each one of us to
take action in becoming a part of the solution.
Next, check
out his interview in our favorite newspaper, The Washington Times, in which he returns to the
theme of the American family, including the decline of the
two-parent home and its implications for childhood
obesity.
Finally, Critser shares his views with the
vegetarian SATYA magazine, where, of course, he takes a dig
at vegetarianism and calls veganism "something for rich people."
Tsk, tsk, Greg! Count us among the "friends who
disagree."
But whether you agree or disagree with Greg
Critser, he'll test your biases and help you re-evaluate your
beliefs.
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DOLEŽ Pineapple-Mango Salsa
1 1/2 cups
DOLEŽ Fresh Pineapple Chunks
1 ripe DOLEŽ Mango, peeled and
chopped
1/2 cup chopped red cabbage
1/3 cup finely chopped
DOLEŽ Red Onion
1/4 cup chopped fresh cilantro
2 tablespoons
lime juice
1 to 2 serrano or jalapeno chiles, seeded and
minced
Stir together pineapple, mango, cabbage, red onion,
cilantro, lime juice and chiles in medium bowl.
Cover and
chill for at least 30 minutes to blend flavors.
Serve salsa
over grilled fish or chicken with grilled vegetables.
Garnish
with lime wedges, if desired.
Makes 3 1/2
cups.
Salsa, per serving: 35 calories, 0g fat (0g
sat.), 0mg cholesterol, 2mg sodium, 9g carbohydrate, 0g
protein
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