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June 2006
Is Your Kitchen Unhealthy?
The Atlanta Journal-Constitution
Could your kitchen be making you fat? When losing weight and getting fit is your goal most folks know that means less time spent in the fast food drive through and more time spent on the treadmill. Two terrific changes for the better, of course. But, adopting healthy habits that become part of your longterm lifestyle requires a long look at just about everything that makes up your “personal environment.” So, clean out the kitchen cupboards! Get rid of chocolate cake mix temptations and cartons of super premium macadamia chunk ice cream. Instead, stock your fridge and pantry with foods that will help you win the battle of the bulge. If there is a container of pre cut fruit in the fridge to satisfy your sweet tooth- you’re less likely to grab the cookies. Make it easy on yourself! If you’re in a rush to make dinner there’s no need to call out for pizza. If you have those individually packed frozen chicken breasts in the freezer, some quick cook brown rice in the pantry and a bag of fresh broccoli florets….a healthy dinner can be ready way before the pizza guy could get there!! Other healthy kitchen staples to whip up a flavorful healthy meal include include olive oil, vinegars, dried herb mixes, gourmet mustards, lemons, limes and a good pepper grinder. Two must have kitchen tools for healthy cooking include a vegetable steamer and a non stick pan!! There’s so much more to recommend. But, what do you think????? Can your kitchen be unhealthy????
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Put nutrition in the basket
The Atlanta Journal-Constitution
They may be called the lazy days of summer, but it’s no picnic trying to find the time to whip up an outdoor feast for friends. So rather than putting it off “until things quiet down,” skip the kitchen duties in favor of picking up prepared foods for your portable meal in the park or by the lake.
The good news is that restaurants and supermarkets, with their growing selection of foods available for takeout, know you’re coming. In fact, carryout sales at casual dining chains have grown 10 percent a year over the past three years, according to Technomic, a restaurant consulting firm in Chicago. And whether you want ham and cheese subs, Mediterranean-inspired salads or Thai spring rolls, there’s a world of choices for picnic fare today.
Plan picnic meals the same way you would any nutritious meal. Prioritize lean proteins (chicken, turkey, shrimp, roast beef, flank steak and pork tenderloin), whole grains (whole-grain bread, rolls, tortilla wraps) and make sure to include fresh fruit and vegetables.
To make things really easy when packing and eating fruit, Tony Conway, president of a Legendary Event catering company, suggests, “What I really like buying for a Chastain concert table of six, for instance, is about 24 large Driscoll strawberries with the stem attached.”
That’s four per person, which, by the way, is a whole serving from the fruit group.
What’s your favorite picnic food? Share your tips for food safety with us.
Does eating healthy cost more?
The Atlanta Journal-Constitution
Do big plans to eat healthier mean a big change in your food budget? A bunch of grapes can cost more than a bag of bargain cookies. And the last time I checked the whole grain version of frozen breakfast waffles cost more than the regular ones. Certainly, seafood can be pretty pricey and gorgeous organically grown produce is often a third higher than it’s conventionally grown cousin. Lean hamburger meat can cost more per pound than ground chuck, which is higher in fat. There are many, many other examples of paying a higher price for the healthier option.
Meanwhile, healthy foods are not always expensive. Beans are a great source of fiber and vegetable protein and are among the most affordable foods. Buying fresh fruit and vegetable in season when they are plentiful can drive the cost way down too. Just last week I saw that mangoes were ten for a dollar!
When dining out it used to be that the cheapest way to go was to hit the fast food lane..but, now you can buy salads and lean burger and chicken choices there too. So…what do you think? Does eating healthier have a higher price tag?
What does “Natural” mean?
The Atlanta Journal-Constitution
Certain words conjure up a powerful set of images and the word “natural” is one of them. Naturally fresh, naturally grown, natural ingredients. The “natural” term is used on everything from burgers to green beans. Also, used extensively in the cosmetic industry, natural products, seem to promise a recipe closer to Mother Nature than Dr. Laboratory. But, before we go any further, note that botulism and snake venom are naturally occuring, too. Shoe leather is natural, but I wouldnt eat it. And no one wants a natural disaster. The FDA has no clear definition for the use of the term “natural” on food and beverage products…so that leaves the door open for misleading claims and consumer confusion. So..what’s natural to you???
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Eat pasta and be healthy
The Atlanta Journal-Constitution
Seems the twirl of pasta on a fork, the smell of garlic bread and the taste appeal of marinara and Parmesan cheese make a lot of people really happy. So happy that Italian food is the most popular type of restaurant food, according to the National Restaurant Association.
Pasta took a punch during the low-carb craze, but Italian restaurant menus were quick to adapt and substitute vegetables in place of pasta and potatoes. And in response to nutrition recommendations to eat more “quality carbs,” you’ll find whole-wheat pastas appearing on some menus, too. But perhaps the most important lesson we learned during the quest to cut carbs was that those huge plates of pasta served at restaurants such as Maggiano’s and Carrabba’s are often more than we should have in a day, let alone in one sitting.
If you visit a family-style Italian restaurant, it’s best to take their theme to heart and share with those you’re with. If you’re dining alone, plan to take leftovers home.
Aside from watching your portions, it’s good to limit the cheese you eat. That can be hard because ricotta-stuffed pastas and chicken or veal smothered in melted mozzarella and Parmesan are enticing but add a lot of fat and calories. And guess what? That’s not the way they cook in the old country. Sure, you’ll find gorgeous Gorgonzola and peerless Parmesan in Parma, but it’s used sparingly to flavor a dish.
And the good news is that there’s a trend toward creating more authentic Italian cuisine, with more vegetables, less cheese and flavors from wine, extra virgin olive oil and herbs. Olive Garden, for example, operates a culinary institute in Italy, its Web site says, to “learn the secrets of great Italian cooking — like how to combine fresh ingredients —to create authentic Italian dishes.”
What’s your favorite pasta dish?
The lighter side of Mexico
The Atlanta Journal-Constitution
Some like it hot, and according to trend watchers with the National Restaurant Association, even more diners are joining the spicy food fan club. That means Mexican food, already in the top three of favorite restaurant styles, is poised for even greater popularity.
That’s good news for flavor seekers who are trying to eat less fat, because more Mexican restaurant menus are getting their zing from zesty calorie-free ingredients such as hot peppers, smoked chiles, fresh salsas, dried spices, tangy limes and pungent herbs such as cilantro. While traditional Tex-Mex menus first attracted us with their liberal use of high-fat ingredients such as melted cheese, fried tortillas and gobs of sour cream; the latest taste trend is closer to cuisine south of the border. Mexican restaurants are featuring more grilled fish, fresh vegetables and beans made without lard. More casual taquerias, which first migrated to California and Texas, have made their way to the Southeast.
So now, Mexican food lovers are standing in line to watch tacos or burritos being built to personal specifications at outlets such as Willy’s California Style Burritos, Moe’s Southwest Grill and Chipotle. Sure, you can still load up on the queso dip and fried tortilla chips, but the great thing about these places for folks who want to eat healthier is that you can easily personalize your ingredients. So pack your tacos and burritos with chopped tomatoes, lettuce, salsa, onions, cucumbers and jalapeños. Now you can get black beans or pinto beans instead of refried beans. Try to resist the urge to bury all of those good-for-you flavors with shredded cheese, guacamole and sour cream. A little goes a long way. One word of caution: Some of these flour tortillas are as big as a baby blanket (OK, maybe not quite that big), so watch how much and what you’re stuffing into it to keep your calories in check. It’s also not a bad idea to share it.
How do you keep your Mexican dishes light?
Go fish for health?
The Atlanta Journal-Constitution
Seafood and shellfish are categorized as “lean proteins” and can be among the healthiest entree choices when dining out. Salmon, swordfish and tuna are a bit higher in fat and calories than white fleshed fish such as snapper and grouper, but it’s healthy fat linked to lower rates of heart disease and even improving your skin health. Omega 3 fatty acids found in fish are among dietitians’ favorite things to recommend we eat more of for longterm health. But, once you deep fat fry fish or shrimp or choose a fish dish swimming in cream sauce you’re taking a turn from light and lean and headed down river to a recipe packed with lots of calories and too much of the wrong kind of fat…saturated fats from cream, butter and some fats used in deep fat frying. Another health concern with fish today are varieties such as swordfish, white albacore tuna, and mahi mahi (shark) that contain the environmental pollutant, methyl mercury. So, what’s a fish lover to do? What’s your fish story when eating out?
So you’d rather cook than eat out?
The Atlanta Journal-Constitution
Interesting to me how many of you who participated in Friday’s blog “How Often Do you Eat Out?”..actually do not eat out that often, even though national statistics show the average American eats out four times a week. One of our bloggers says she eats out maybe four times a year! OK….so why are all the restaurants so crowded? Why is the restaurant industry one of the top employers in the nation? Someone is eating out and eating out all of the time. OK..cost might be a factor, for sure, so cooking at home is better on the budget…depending on how good of a grocery shopper you are and if you really do use the foods you bring home from the supermarket. Restaurant prices range all over the board….from five dollar lunches to places where five dollars is what you tip the valet. Is eating out really too expensive? Or do choices of eateries today allow you to dine out on your food budget? And what about the entertainment factor? Isnt is fun to eat out? You can’t eat in the kitchen every night.
How often do you eat out?
The Atlanta Journal-Constitution
It used to be that eating out was a special occasion thing. You know, for birthdays, anniversaries and maybe celebrating a new job or visit from an out of town friend. But, now we eat out all of the time. The National Restaurant Association says that the average American eats out four times a week. But, if you look at certain age groups, such as “generation Y” under age 27, these people are eating out up to 30 times a week!
How is that possible?OK. Just think about it. Breakfast at the bagel place. Lunch at work cafeteria or fast food place or sandwich shop. Dinner out with friends. Then add in all of the stops at eateries for snacks..and on the run beverages and we’re up to 30. It’s a lifestyle now. It’s living off the land. The 136-page report prepared by The Keystone Center, an education and public group based in Keystone, Colo., said Americans now consume fully one-third of their daily intake of calories outside the home.
Nutritionists are concerned because they’re trying to figure out why so many more people are so much fatter than they used to be. Could eating out be part of the problem here? Should we be more careful about what we’re eating when we’re away from home? Here are some sad stats… as of 2000, the average American took in 300 more calories a day than was the case 15 years earlier, according to Agriculture Department. SO , those extra calories are coming from somewhere.
SO, how often do you eat out? Eating out more than before? Do you think about nutrition and diet when you’re eating out? Or do you only think about that when eating at home. And when is THAT???
Healthy fried food
The Atlanta Journal-Constitution
“You want fries with that?” is not a simple yes or no question if you’re keeping track of your fat and calorie intake when eating out.
Instead of a quick answer, try asking, “Well, first tell me how they’re made.”
Even though fried foods are on the go-easy list for dieters, there is a big difference in how greasy (and therefore, how calorie-filled) fried foods are. It all depends on how they are prepared.
And while you can’t take over the fry cook’s job every time you dine out, it’s important to know what’s going on in the kitchen so you can demand restaurants straighten up and fry right.
Basically, the hotter and fresher the frying oil the lower the amount of total fat that will end up in your food.
For example, if you order deep-fried egg rolls that are soaked in so much oil you could wring them out and fry another batch, it’s probably because the oil wasn’t hot enough, possibly because the oil was used so many times it lost the ability to reach its maximum heat.
When done right, frying can taste great and still not load you up with fat.
Fried shrimp is a great example; it’s at its best when the seafood, not the batter, gets top billing from your taste buds. Also keep in mind that the smaller the item being fried, the less time it’s in the oil.
Peanut oil, soybean oil, canola oil and safflower oil have the highest smoke points (the temperature at which the oil starts to smoke and break down), followed by corn oil, sunflower oil and olive oil — so these are great choices for deep-fat frying.
If a restaurant has fried food right, the oil stays on the outside, where the surface is browned and crispy. The inside is cooked to perfection from the heat, not from penetration of the oil.
We hear a lot about trans fats being removed from packaged foods because of new labeling regulations, but those rules don’t apply to restaurants. That means many still use hydrogenated solid shortenings that create a crispy product but contain trans fats.
McDonald’s and other burger chains say they’re trying to find a trans fat-free oil that also tastes good. Ruby Tuesday switched to trans fat-free canola oil last year. Chick-fil-A has been frying chicken in trans fat-free peanut oil since the 1960s and its waffle fries since 2004.
What’s your favorite fried food? Have you figured out a way to make it lighter?
Belly up to the buffet
The Atlanta Journal-Constitution
The buffet is a long standing favorite for diners who are in the mood for lots of food and a set price. Sunday brunches are famous for their standing rib roast and all the shrimp you can eat. Of course, the modern buffet display has morphed to include an amazing selection of salads, too. So, are buffets only for folks who want to go and gorge? Or are there opportuniites for people who want to eat healthy to belly up the buffet and use it as a way to graze on just the foods they want to eat and get a chance to actually see the foods too!! No more mystery about what the dish will look like when you order off the menu and it eventually comes to you from the kitchen. With a buffet you can say YES to the chicken with artichokes or NO to the cream of mushroom soup and keep moving. All hail the buffet. Do you think they’re good for folks who want to eat healthy or a mine field of disaster for dieters??
Where can vegetarians dine?
The Atlanta Journal-Constitution
If you’re a vegetarian, sure you can go to a vegetarian restaurant and the world’s your oyster or…ahhhh..oyster mushroom. But, what do you do when you eat at conventional restaurants? Are you tired of uncreative vegetarian entrees that always seem to start with a portobello mushroom?? Or resigned to the grilled cheese sandwich?? Are things getting better for vegetarians when dining out?
Where can vegetarians dine?
The Atlanta Journal-Constitution
If you’re a vegetarian, sure you can go to a vegetarian restaurant and the world’s your oyster or…ahhhh..oyster mushroom. But, what do you do when you eat at conventional restaurants? Are you tired of uncreative vegetarian entrees that always seem to start with a portobello mushroom?? Or resigned to the grilled cheese sandwich?? Are things getting better for vegetarians when dining out?
Where can vegetarians dine?
The Atlanta Journal-Constitution
If you’re a vegetarian, sure you can go to a vegetarian restaurant and the world’s your oyster or…ahhhh..oyster mushroom. But, what do you do when you eat at conventional restaurants? Are you tired of uncreative vegetarian entrees that always seem to start with a portabello mushroom?? Or resigned to the grilled cheese sandwich?? Are things getting better for vegetarians when dining out? Maybe it is easier now that more and more non-vegetarians are eating meatless entrees more often just to mix things up. And what about vegetarians who say they’re eating that way to be healthier…but, then get everything covered in cheese??? Does going vegetarian always mean you’ll lose weight not eating meat?
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Where can vegetarians dine?
The Atlanta Journal-Constitution
If you’re a vegetarian, sure you can go to a vegetarian restaurant and the world’s your oyster or…ahhhh..oyster mushroom. But, what do you do when you eat at conventional restaurants? Are you tired of uncreative vegetarian entrees that always seem to start with a portabello mushroom?? Or resigned to the grilled cheese sandwich?? Are things getting better for vegetarians when dining out? Maybe it is easier now that more and more non-vegetarians are eating meatless entrees more often just to mix things up. And what about vegetarians who say they’re eating that way to be healthier…but, then get everything covered in cheese??? Does going vegetarian always mean you’ll lose weight not eating meat?
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