Diets in Review Blog » Amy http://www.dietsinreview.com/diet_column Diet Column - bringing you all the best diet news and opinions Sun, 22 Nov 2009 06:00:39 +0000 http://wordpress.org/?v=2.8.5 en hourly 1 Vitamin guide from A to Zinc – Series Kick-off http://www.dietsinreview.com/diet_column/11/vitamin-guide-from-a-to-zinc-series-kick-off/ http://www.dietsinreview.com/diet_column/11/vitamin-guide-from-a-to-zinc-series-kick-off/#comments Sat, 21 Nov 2009 06:01:10 +0000 Amy http://www.dietsinreview.com/diet_column/?p=14328 Hand with vitaminsAs a holistic health counselor and a relatively healthy eater (yes, I eat ice cream and can be seen eating french fries), I take supplements every day. The reason for this is because despite eating a healthy American diet, it is virtually impossible to get all the vitamins and nutrients our bodies need.

In a new weekly series that will launch on Saturday, November 28th, I’m going to feature specific vitamins and provide an overview as to why you need it, what it does for your body and where you can get it.

More and more people are deficient and with busy schedules you can start to feel even more run down especially heading into the holiday season.

Here a couple of tips to get you started:

1) Eat whole foods like grains, fruits, vegetables and nuts.
2) Take a multi-vitamin, but consult with your doctor or nutritionist first.
3) Drink plenty of water throughout the day.
4) Start your day with a wholesome breakfast.

Tune in every Saturday through January 2, with the series kicking off November 28th!

Check out some top-level tips already blogged about by the DietsInReview.com staff such as the benefits of Vitamin D and how Vitamin K can help to fight diabetes.

Sign up for Amy’s monthly Natural Health Newsletter.

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Vitamin guide from A to Zinc – Series Kick-off

]]> http://www.dietsinreview.com/diet_column/11/vitamin-guide-from-a-to-zinc-series-kick-off/feed/ 0 How to Dine Out: Pub Food http://www.dietsinreview.com/diet_column/11/how-to-dine-out-pub-food/ http://www.dietsinreview.com/diet_column/11/how-to-dine-out-pub-food/#comments Sat, 14 Nov 2009 06:00:13 +0000 Amy http://www.dietsinreview.com/diet_column/?p=14037 pretzel and beerWith football, basketball and hockey season in full swing there are plenty of opportunities to get together with friends at your local pub or watering hole for dinner and drinks while watching the games. Menus at these types of restaurants aren’t typically diet friendly with appetizers and entrées encompassing mostly fried options. The key to navigating this type of menu, and making your choices, is to mix and match items you see on the menu. Try the rice from one dish matched with the grilled chicken from another dish; don’t feel you have to stick to how the meals are laid out in front of you.

Pub food recommendations and tips:

  • Salads – Naturally a salad may sound like the healthiest choice, but that can quickly change with what is included in that salad along with the dressing. If the chicken is fried or there is fried ground beef in a taco salad along with a ranch or creamy dressing you are looking at a whopping 800+ calories for one meal. Request to have items grilled and dressings be put on the side.
  • Burgers – The selection of burger offerings and toppings can provide a wide variety of choice. A turkey burger is a great alternative with leaner meat contributing to fewer grams of fat and calories. If a beef burger is a must, cut down on the toppings you choose including mayonnaise, cheese, bacon and other condiments and fill it with extra veggies. You may even try it without the bun!
  • The Sides – Most entrees come with a choice of fries or onion rings, but as mentioned above, don’t be afraid to mix and match your meals. Substitute the regular side with an order of rice, vegetables or even a baked potato.
  • Liquid Calories – Whatever your alcoholic drink of choice, calories can add up quickly. Try to keep the number of drinks to a minimum and stick with lighter beers that will help keep the calorie count for an average drink lower. When drinking wine or mixed drinks, beware of the size of the glass; a larger glass per drink could have you doubling your calorie count per drink without realizing it. (Learn more about the calories in alcohol.)sweet potato fries

Try making healthier versions of your favorite pub food at home:

This concludes our “How to Dine Out” series. I hope you enjoyed learning about how to eat better in Mexican, Thai, Italian, Chinese and Pub Food restaurants. If you have a genre you would like to hear more about post a comment with your genre and I will be happy to write another blog post to continue the series.

Up next is my weekly series on vitamins. I’ll be touching on the most commonly known and needed vitamins our bodies need and how to get them in your system whether through foods or supplementation. Stay tuned for this new series to kick off next week!

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How to Dine Out: Pub Food

]]> http://www.dietsinreview.com/diet_column/11/how-to-dine-out-pub-food/feed/ 0 How to Dine Out: Chinese Food http://www.dietsinreview.com/diet_column/11/how-to-dine-out-chinese-food/ http://www.dietsinreview.com/diet_column/11/how-to-dine-out-chinese-food/#comments Sat, 07 Nov 2009 06:00:39 +0000 Amy http://www.dietsinreview.com/diet_column/?p=13832 Chinese food is a genre of food with various flavors and sauces that can be very yummy, but also pack a punch in terms of calories. Depending on where you go for your Chinese food, you can in many instances find buffet options and quick serve restaurants in your local mall or shopping center. Beware of buffets, as with any genre of food, because this type of eating provides too many temptations for over-filling the plate and repeat visits.chinese shrimp

Popular dishes such as Sesame Chicken, Sweet and Sour Chicken and General Tso’s Chicken should not be kept on your list of go-to options. These types of meals are fried – a major offense right off the bat and then covered in sauces that are full of sugar and in some cases MSG, which is not something you want to be ingesting. Check out my newsletter article from June 2008 where I highlight the negative effects of MSG.

Beware of sauces that you don’t have control over that are found in most Chinese entrees; a sauce can signify the food has been fried. Additionally, Lo Mein noodles are another fried entrée that is typically over the top in the use of oil.

Chinese entrée recommendations and tips:

  • Appetizer – Start your meal with two of the more common soups on the average Chinese menu, either Egg Drop or Sweet and Sour. You’ll keep your initial calorie count under 100. This start will help satiate your appetite and prevent the indulgence into higher calorie count foods.
  • Steamed – Entrées that are steamed are your best friend in a Chinese restaurant. You can order vegetable as well as poultry dishes steamed with a sauce of choice on the side. This allows you to stay in control of your meal.
  • Rice – When offered the option, always opt for brown rice. Brown rice provides fiber and protein, while also helping you to feel fuller longer.
  • Dessert – Many Chinese restaurants will provide you with freshly cut fruit after your meal, which is a great end to your meal. You will also likely be provided with fortune cookies as well, fun treats with hidden messages inside. One cookie can add up to 50 calories, so allow yourself to enjoy, but avoid eating all that are provided to your table!

sesame peanut noodlesAlso try these healthy Chinese recipes at home:

Asian Chopped Salad

Sesame Peanut Noodles

Pork Stir-Fry with Garlic Broccoli

Oriental Grilled Turkey Tenderloin

Kung Pao Chicken

Teriyaki Tofu

Stay tuned next week as the How to Dine Out Series continues with “How to Dine Out: Pub Food”.

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How to Dine Out: Chinese Food

]]> http://www.dietsinreview.com/diet_column/11/how-to-dine-out-chinese-food/feed/ 0 How to Dine Out: Italian Food http://www.dietsinreview.com/diet_column/10/how-to-dine-out-italian-food/ http://www.dietsinreview.com/diet_column/10/how-to-dine-out-italian-food/#comments Sat, 31 Oct 2009 17:47:32 +0000 Amy http://www.dietsinreview.com/diet_column/?p=13600 italian foodNavigating the menu at an Italian restaurant can pose many challenges and if you are the type to shy away from carbs then it can become that much harder. I am a big supporter of well-balanced meals, which entails a mixture of protein, carbohydrates and fat. These types of meal combinations can be found in many areas on the menu at an Italian restaurant, but it’s easy to get tripped up with all cheesy goodness that is woven throughout as well.

From pizza to parmesan and even baked ziti there are some pitfalls that if avoided will help keep your dining experience a yummy, but healthy one, too.

Italian entrée recommendations:

  • Pasta Primavera – a nice pasta dish loaded with vegetables in a tomato sauce
  • Linguini Aglio e Olio – in place of tomato sauce this pasta dish relies on olive oil (healthy fat), garlic and hot pepper for a great kick in flavoring
  • Penne Puttanesca – a great pasta dish based again on tomato sauce with the addition of olives, capers and anchovies
  • Chicken Picatta – is a dish made of chicken cutlets with capers, lemon, and white wine

Italian menu tips:

  • Appetizers – A great option to begin your meal is with a nice salad or antipasto that can be split with the table. Avoid any of the fried options such as calamari, mozzarella sticks or even the garlic bread loaded with cheese.
  • Pizza – A staple in many Italian restaurants, but also heavy in the calorie and fat category with all that cheese. An average slice with just cheese can run upwards of 300 calories and 10 grams of fat. Try opting for low-fat mozzarella cheese and be selective on your toppings. The more veggies you can add and the less pepperoni, ground beef and sausage the better.
  • Parmesan – When a meal is listed as chicken parmesan or any variety of parmesan, immediately the meal entails breading, frying, and of course cheese. This type of meal can run you upwards of 900-1000 calories alone. Try instead for a chicken breast sautéed in white wine with garlic, rosemary and yummy spices.
  • Pasta – The list of pasta dishes can sometimes be overwhelming with the variation of sauces and noodles. Start with a whole grain noodle option if possible, not all restaurants have them but it can’t hurt to ask. Cream sauces will also add up quickly in the calorie and fat count, but a marinara sauce brings that down significantly.

Buon Appetito and stay tuned next week as the How to Dine Out Series continues with “How to Dine out: Chinese.”pasta and veggies

Try these healthy Italian recipes at home:

Old Fashioned Macaroni and Cheese

Pasta with Zucchini and Fresh Tomatoes

Quinoa Pasta with Creamy Pesto and Tomatoes

Roasted Garlic and Onion Linguine

Angel Hair with Rockin’ Red Clam Sauce

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How to Dine Out: Italian Food

]]> http://www.dietsinreview.com/diet_column/10/how-to-dine-out-italian-food/feed/ 0 How to Dine Out: Thai Food http://www.dietsinreview.com/diet_column/10/how-to-dine-out-thai-food/ http://www.dietsinreview.com/diet_column/10/how-to-dine-out-thai-food/#comments Sat, 24 Oct 2009 06:00:36 +0000 Amy http://www.dietsinreview.com/diet_column/?p=13334 thai spring rollsI already had a love for Thai food years ago, but deepened that love on my honeymoon, when I went to Thailand. Hotels featuring pad Thai at breakfast was like a dream come true, but of course I wasn’t watching my calorie intake on the trip and wasn’t focusing on which entrees were healthier than others.

While not all Thai food utilizes coconut milk, it certainly can play a large roll, especially in the famous curry dishes. Coconut milk is loaded with saturated fat (not the good fat) with 45 grams per one cup, but has been shown in studies to reduce the risk of cardiovascular disease. My first tip here is to go light on any dishes made with coconut milk or inquire to see if they have a lighter version of coconut milk that your meal can be made with instead. If selecting a curry dish, stick with leaner protein options like chicken.

When looking at how dishes are being prepared on the menu look for grilled, steamed or even stir-fried and keep an eye out for the sauces being used. I advise sticking with dishes that use lemongrass and/or basil along with Thai herbs and seasonings such as ginger, garlic and chilis. This will help ensure the sauce is not loaded with unwanted calories while still providing a great kick in flavor.

How to Order Thai Food

  • Spring vs. Summer Rolls – I had mentioned in a previous post I am a fan of having a healthy appetizer to start, whether at home or eating out. While a vegetable spring roll may sound like a healthy start, it actually is fried, while the summer roll is not and typically comes wrapped in a lettuce leaf or rice paper. I think you know which appetizer I’m recommending you order!
  • Tofu – While tofu can be a healthy menu selection and a great go-to option for vegetarians, it is important to note that tofu, just like it looks and feels, is very spongy. This means that it soaks up all the flavor but also all the oil if fried, turning this healthy staple into a calorie bomb.
  • Pad Thai – One of the more commonly known and popular Thai dishes can be a pretty good choice, as its typically low in saturated fat. I recommend including a lean protein choice such as chicken or shrimp, and not eating the full portion in one sitting.
  • Brown rice stir-fry – Beware of rice dishes listed as “fried rice,” as these entrees can be soaked with oil, similar to tofu, depending on preparation. Instead, order a brown rice stir-fry that can be loaded up with veggies and protein, plus all the great Thai seasoning.

Healthy Thai Recipes

red curry quinoaDine-in and gain greater control of your meals, while enjoying the Thai foods you might be craving.

Red Curry Quinoa

Thai Chicken Salad

Thai Lobster Salad

Thai Chicken Stir-Fry

Ed’s Thai Turkey Wraps

Sign-up for Amy’s monthly Natural Health Newsletter.

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How to Dine Out: Thai Food

]]> http://www.dietsinreview.com/diet_column/10/how-to-dine-out-thai-food/feed/ 0 Gluten-Free Resources for Celiac Disease Awareness Month http://www.dietsinreview.com/diet_column/10/gluten-free-resources-for-celiac-awareness-month/ http://www.dietsinreview.com/diet_column/10/gluten-free-resources-for-celiac-awareness-month/#comments Wed, 21 Oct 2009 06:00:13 +0000 Amy http://www.dietsinreview.com/diet_column/?p=13215 celiac diseaseCeliac disease is an autoimmune disorder that affects the small intestine in people of all ages. Depending on the severity of the reaction to the disease symptoms can include fatigue, diarrhea, and the inability to absorb nutrients. Celiac disease, also referred to as being gluten-intolerant, refers to an intolerance to gluten, a protein found in wheat, bulgur, couscous, barley, spelt and rye, to name a few. Gluten is not strictly in grains and can also be found in everyday products like toothpaste, ice cream and even ketchup. Worldwide, Celiac disease occurs in almost 1 percent of the human population, so for all of you sufferers out there you are not alone, and thankfully there are many resources to help you.

Since 1987, October has been celebrated as Celiac Disease Awareness month, both in the U.S. and Canada. Now is a great time to become familiar with the disease, especially if you or someone you know has recently been diagnosed.

Below is a list of some of the gluten-free diets we have reviewed at www.DietsInReview.com:

Gluten-Free Diet

G-Free Diet

Gluten Free, Casein Free Diet

For some additional resource you can visit the following:

Celiac Spur Association

Celiac.com

Gluten Free Mall

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Gluten-Free Resources for Celiac Disease Awareness Month

]]> http://www.dietsinreview.com/diet_column/10/gluten-free-resources-for-celiac-awareness-month/feed/ 0 How to Dine Out: Mexican http://www.dietsinreview.com/diet_column/10/how-to-dine-out-mexican/ http://www.dietsinreview.com/diet_column/10/how-to-dine-out-mexican/#comments Sat, 17 Oct 2009 06:00:55 +0000 Amy http://www.dietsinreview.com/diet_column/?p=13012 Mexican food can certainly be one of the more challenging cuisines when eating out, as there aren’t many low-fat items to choose from, and several dishes are full of fried foods. Add on calorie-filled margaritas and tortilla chips to start and you are already filling up on unneeded fat and calories before having even ordered your main course.strawberry salsa

Dishes at Mexican restaurants are usually on the larger side with the addition of rice and beans accompanying the meal. To help prevent overeating, I would first suggest ordering a house salad, which should entail tomatoes, cucumbers, corn and some avocado for your healthy fat. This starter salad will also help in the avoidance of eating the full entree when it arrives or you can ask for half the portion to be put in a to-go container.

Some terms that you should look to avoid on the menu are: fried, crispy, refried, breaded and cheese. Instead look for items that are baked or grilled and request sauces on the side so you can control the amount on your food.

Avoid sour cream or any additional toppings that will add to a higher and unhealthy caloric intake, but feel free to include fresh salsa, as this provides a great boost of vegetables with vitamins and minerals.

Mexican entree recommendations and tips:

1. Fajitas – These are a great option, as the dish comes freshly grilled with toppings and tortillas on the side. This is the perfect opportunity to be in full control as you build your meal. My recommendation is to ditch the tortillas and eat the fajitas as is with some salsa and light guacamole topping.chicken fajitas

2. Burrito – This loaded meal can be healthy with a few revisions. Try ordering, as many restaurants term, a “burrito bowl” or “naked burrito,” which means no tortilla. Also, specify no cheese, no sour cream, and request the guacamole on the side. As a finishing touch you can replace the rice with lettuce or include brown rice as opposed to white or Mexican rice.

3. Grilled Proteins – For any entree choice choose grilled chicken, fish, or lean meat as these are excellent sources of protein, which help to keep you feeling full longer.

4. Tortillas – When including tortillas in your meal, choose corn or whole-wheat over flour tortillas, as they have less calories and fat and are higher in fiber.

Stay tuned next week as the How to Dine Out Series continues with “How to Dine out: Thai.”

Check-out these healthy Mexican recipes:

Sign-up for Amy’s monthly Natural Health Newsletter.

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How to Dine Out: Mexican

]]> http://www.dietsinreview.com/diet_column/10/how-to-dine-out-mexican/feed/ 0 How to Dine Out Series Kick-off http://www.dietsinreview.com/diet_column/10/how-to-dine-out-series-kick-off/ http://www.dietsinreview.com/diet_column/10/how-to-dine-out-series-kick-off/#comments Sat, 10 Oct 2009 06:01:58 +0000 Amy http://www.dietsinreview.com/diet_column/?p=12919 chinese takeoutI love eating all types of foods and when I’m asked what my favorite is my answer can range from Mexican to Thai to Indian to Italian to Spanish and the list goes on. It really just depends on what day you ask me. With that said, eating out in restaurants that specialize in these types of cuisines can be difficult to navigate, especially when trying to keep to a healthy, everyday diet.

Cooking at home you know exactly what is going into your food, but eating out we have less of that control and therefore, this month at DietsInReview.com, we are kicking off a series entitled “How to Dine Out.” Each week we will focus on a cuisine to help guide you through common choices you will find on menus at these types of restaurants.

A couple of tips to get you started:

1) Have your food items grilled or steamed.
2) Sauce and salad dressing should be on the side.
3) Liquid calories add up quickly, so beware of alcoholic beverages.
4) Just because it sounds healthy doesn’t mean it is. Don’t be afraid to ask your server questions and get more details about how the dish is prepared.

Tune in every Saturday through November 6, with the first part of the series kicking off October 16.

Check-out these healthy Mexican recipes, healthy pasta recipes, and healthy Asian recipes that you can make at home.

Sign-up for Amy’s monthly Natural Health Newsletter.

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How to Dine Out Series Kick-off

]]> http://www.dietsinreview.com/diet_column/10/how-to-dine-out-series-kick-off/feed/ 0 Eat an Appetizer to Promote Weight Loss http://www.dietsinreview.com/diet_column/10/eat-an-appetizer-to-promote-weight-loss/ http://www.dietsinreview.com/diet_column/10/eat-an-appetizer-to-promote-weight-loss/#comments Sat, 03 Oct 2009 06:00:26 +0000 Amy http://www.dietsinreview.com/diet_column/?p=12704 appetizer saladOne of the main reasons I recommend having two meals, one of which being a small meal such as an appetizer, is to help avoid overeating. This may sound counter intuitive, but with busy schedules we can tend to eat late or not have much time and therefore end up gobbling up as much food as we can in one sitting. Shortly thereafter we are left having over consumed calories, feeling stuffed and lethargic.

It can take up to 15 minutes for your brain to register with your stomach that food is in your system, a large proponent for overeating. Many times we will keep eating the food that is on our plate waiting for that “feeling of full,” only to have completely surpassed it. Eating a snack or appetizer prior to eating your main meal will help start that communication between your stomach and your brain, so by the time you go to eat your main course you will only need to eat a portion of it to fulfill your bodies’ needs.

While having an appetizer or snack can help with overeating and the communication between the brain and your stomach, it is important to keep the calories and fat in check. Having fried calamari or chicken wings to start will not provide the weight loss and health benefits that having a good healthy start to your meal will offer. I suggest having a light salad or soup to start. One of my personal favorites is a spinach salad with tomatoes, cucumber, cranberries, nuts and a balsamic vinaigrette. A quick toss to kick off your meal. For a soup example I typically like clear broths like miso soup with some tofu and spinach.

Think about options in which you can incorporate a smaller, healthier meal into your dining routine.

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Eat an Appetizer to Promote Weight Loss

]]> http://www.dietsinreview.com/diet_column/10/eat-an-appetizer-to-promote-weight-loss/feed/ 0 Win a Grocery List Makeover for Healthier Shopping http://www.dietsinreview.com/diet_column/09/win-a-grocery-list-makeover-for-healthier-shopping/ http://www.dietsinreview.com/diet_column/09/win-a-grocery-list-makeover-for-healthier-shopping/#comments Mon, 28 Sep 2009 06:00:48 +0000 Amy http://www.dietsinreview.com/diet_column/?p=12186 Shopping cart
As a health counselor I can’t help but look into the shopping carts of fellow shoppers to see what types of products and produce they load into their carts. In some cases I have had to fight the urge to question some shoppers as to why they just selected a product full of sugar, fat and artificial ingredients.

Below are some quick tips to help move your regular shopping list to a nutritious filled list:

Typical food items on shopping list:

  • White Bread
  • White Rice
  • Salmon
  • Chicken
  • Vegetable Oil

Nutritious shopping list:

  • Whole Grain Bread (not just whole wheat)
  • Brown Rice
  • Wild Salmon (not farmed)
  • Free-Range, Antibiotic-Free Chicken
  • Olive Oil or Coconut Oil

I would love to help make over your shopping list and am offering a free “shopping list intervention” to two lucky readers. For your chance to win, post this comment below – “I want a grocery list makeover” – by October 9th and I will reveal the two winners on this post that day.

Learn more about healthy grocery shopping:

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Win a Grocery List Makeover for Healthier Shopping

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