Health Essentials - Summer 2010 - Marymount - (Page 5)

Cooking dinner for your family after a long day can be a daunting task. But you know how rewarding it can be to your waistline and wallet. So does Rachael Ray, whose understanding of the modern American family and the time restrictions we face has made her a success as a Food Network chef, talk show host and cookbook author. In fact, Ray’s no-nonsense “30-Minute Meals” concept gained her a wide audience of busy moms everywhere. Read on to learn five healthy tips from this food lover. 1. Don’t deny yourself Ray is a proponent of eating everything in moderation— yes, that means dessert, too. “That kind of philosophy is livable, doable and sustainable,” says Amy Jamieson-Petonic, RD, LD, a spokeswoman for the American Dietetic Association and the director of wellness coaching at Cleveland Clinic’s Wellness Institute. “Those are the three things people struggle with when they’re trying to eat healthy.” By allowing yourself to have pasta or dessert every now and then, an eating plan becomes more realistic. “The idea of the non-diet diet approach takes pressure off of people,” Jamieson-Petonic says. “It’s about finding that balance.” that contains the highest amount of antioxidants, which promote health and longevity. Meanwhile, stay away from saturated fats and the worst kind, trans fats, which are solid at room temperature. “Trans fats are in a lot of processed foods,” Jamieson-Petonic notes. “And they are very damaging to the heart.” Stock Up Quick! it’s time to make dinner, and you haven’t been to the grocery store in days. For many busy families, this turns into a pizza or fastfood night. but if you keep your pantry and freezer stocked with the following staples, it’s easy to pull off a healthy meal any night: Pantry: beans Lentils Whole grains, like quinoa Whole-grain pasta and rice Dried spices extra-virgin olive oil boxes of lowsodium broth Freezer: Lean meats, like chicken and turkey Fish Frozen vegetables 4. Watch portion sizes While she admits she likes to eat a lot of food, Ray says she can do this only because she eats a lot of vegetables. Eat as many veggies as you want, says Jamieson-Petonic. “I’m not talking about potatoes, corn, green peas, because those are the starchy veggies,” she clarifies, “but rather, the bright, bold, nutrient-dense veggies like spinach, carrots, onions, broccoli and cauliflower. And don’t load them up with cheese or ranch dressing.” As for everything else, though, watch your portion sizes. “You have your own portion control tool with you at all times,” Jamieson-Petonic says. “The palm of your hand is a serving size—of fruits, vegetables, pasta and meat.” 2. Avoid processed foods “I don’t eat processed food,” Ray said in an interview with Health. “I think processed foods pollute people, bloat them up and make them hugely unhealthy.” Processed foods—which are usually full of sweeteners, artificial flavors, manufactured fats and an array of chemicals—are low in nutrition, Jamieson-Petonic says. These are foods like canned pasta with added sugars, refined white breads and pastas, chips, boxed meals, frozen dinners and packaged cookies. Research shows that these foods increase inflammation in the body, which leads to heart disease, diabetes and cancer, she adds. Plus, they can strip you of your energy. “The food we eat is so powerful,” she says. “These processed foods cause chemical reactions in your body that make you feel bad. It’s amazing what eating fresh, healthy foods can do.” c or b is i m a ge s 5. Get children involved “Children love good food, and they love being involved,” Ray said last year in an interview on Larry King Live. “They love feeling like they’re helping. If you give children ownership of the meal, if you involve them in the process, they feel like they’re problem-solving and it becomes a great self-esteem builder.” In 2007, Ray started a nonprofit organization, Yum-o!, which sets out to encourage parents and kids alike to have healthy relationships with food and cooking. Childhood obesity is at epidemic levels, Jamieson-Petonic notes, and the sooner kids learn healthy habits, the better. “Get away from making different things for each kid, which sets them up with unrealistic expectations,” she adds. “Kids don’t have to love everything. But they need to have an understanding of where their food comes from.” 3. Choose good fats Ray says she cooks almost everything in extra-virgin olive oil (or EVOO, as she has nicknamed it), rather than butter or margarine. This is good, says Jamieson-Petonic, because extra-virgin olive oil is a monounsaturated fat hEAlth ESSEntiAlS 5

Table of Contents for the Digital Edition of Health Essentials - Summer 2010 - Marymount

Health Essentials - Summer 2010 - Marymount
Contents
A Message from the President of Marymount Hospital
Stop the Pain and Get Back into the Game of Life with Rehab Services
Serving Up Health
Questions on Blood Pressure Tests? Get the Answers from Our Physician
Special Delivery: Marymount’s Birth Place Offers Comfort and Care
Don’t Miss Our Upcoming Health Care Events

Health Essentials - Summer 2010 - Marymount