Nutrition Articles

What do you know about High Fructose Corn Syrup?

It seems that one of the most asked questions these days is high fructose corn syrup worse for you than regular sugar.  Well, according to studies, last year alone Americans consumed 27 pounds of high fructose corn syrup, after all it can be found nearly everywhere including the fruit on the bottom of your yogurt and in many whole wheat breads.

While that number is down from the 37.5 pounds consumed per person back in 1999, it seems that most Americans are filling in those remaining calories and pounds by adding in good old fashioned sugar.

Normal table sugar is made up of 50 percent fructose and 50 percent glucose.  But since fructose is sweeter than glucose many manufacturers increased the ratio, to inexpensively hook their consumers.  High fructose corn syrup contains 55 percent fructose and 45 percent glucose.

Because it is sweeter, people who eat foods high in high fructose corn syrup it may cause overeating and weight gain.  Studies have also shown that high fructose corn syrup may also contain varying amounts of mercury.

The Institute for Agriculture and Trade Policy stated that “mercury was present in nearly a third of 55 popular brand name food and beverages in which high fructose corn syrup was the first or second ingredient on the label.”

It is important to be a good label reader and avoid foods that list high fructose corn syrup as an ingredient on the label. Even if an item is marked “natural” or in the health food aisle, it still can contain high fructose corn syrup as a main ingredient.

Even though table sugar isn't as bad for you as high fructose corn syrup, it can still wreak havoc on your diet and weight loss goals.  Indulge in sugary items as a treat or only on special occasions, instead of at every meal.

Spotlight on Salmon

• Besides being an excellent source of Omega-3 Fatty Acids, salmon is also full of high-quality proteins and low in saturated fat.
• Salmon has nearly a third of the saturated fat of lean ground beef and 50 percent less saturated fat than chicken, making it one of the healthiest items that you could eat.
• Salmon is also low in calories. One serving contains approximately 183 calories, making it one of the lowest in calories among other fish.

Recipe: Smoked Salmon Dip

• 8 oz. cream cheese, at room temperature
• ½ cup sour cream
• 1 tablespoon freshly squeezed lemon juice
• 1 tablespoon minced fresh dill
• 1 teaspoon prepared horseradish, drained
• ½ teaspoon kosher salt
• ¼ teaspoon freshly ground black pepper
• 4 oz. smoked salmon, minced

Cream the cheese in an electric mixer fitted with a paddle attachment until just smooth. Add the sour cream, lemon juice, dill, horseradish, salt and pepper, and mix. Add the smoked salmon and mix well. Chill and serve with crudités or crackers.

Recipe: Honey-Soy Broiled Salmon

• 1 scallion, minced
• 2 tablespoons reduced-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon honey
• 1 teaspoon minced fresh ginger
• 1 pound center-cut salmon fillet, skinned and cut into four portions
• 1 teaspoon toasted sesame seeds

Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce.Preheat broiler. Line a small baking pan with foil and coat with cooking spray. Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.

Stock Up on Superfoods

Holiday Stress 101

It's the holiday season and for many people that also means it's the stressful season.  Instead of sweating every little thing this year, try fighting off your holiday stress with these amazing, stress-fighting superfoods.

• Avocado : they give you a burst of vitamin B, which will help to keep you alert and awake, while reducing anxiety.
• Bananas : help to keep you energized and reduce your blood pressure.
• Brown rice : complex carbohydrates (like those in rice) help to raise your body's serotonin levels, without the carb crash that is typically associated with eating carbohydrates.
• Dark chocolate : also increases the levels of serotonin in the body, giving you those feelings of joy and happiness.
• Fish : the omega-3 fatty acids in fish help to lower adrenaline levels in the body, which can result in a calming effect in your mind and body.

It's Turkey Time How many calories are in your meal?

November is here and once again families will gather around to take part in the traditional Thanksgiving feast.

But, before you carve that turkey or dig into those casseroles, here is a handy calorie calculator that can tell you exactly how many calories are in your meal.

Main Course:

6 oz. cured ham: 300 calories

6 oz. white and dark turkey: 340 calories

½ cup stuffing: 180 calories

½ cup cranberry sauce: 190 calories

½ cup mashed potatoes: 150 calories

½ cup gravy: 150 calories

½ cup green bean casserole: 225 calories

½ cup candied sweet potatoes: 150 calories

1 dinner roll: 110 calories (45 extra calories with one pat of butter)

Drinks:

1 mixed drink: 250 calories

1 glass of wine: 120 calories

1 glass of cider: 120 calories

1 cup eggnog: 343 calories

Salads and Appetizers:

3 cups salad (with light dressing):  100 calories

½ cup jello with fruit: 120 calories

½ cup Waldorf salad: 110 calories

1 cracker with cheese: 70 calories

½ cup mixed raw vegetables: 25 calories

½ cup mixed nuts: 440 calories

1 oz. tortilla or potato chips: 150 calories (75 extra calories per tablespoon of dip)

Desserts:

2 small chocolate chip cookies: 150 calories

1 piece apple pie: 410 calories

1 piece pecan pie: 480 calories

1 piece pumpkin pie: 180 calories

½ cup whipped cream: 75 calories

½ cup ice cream: 145 calories

Leftovers:

1 turkey sandwich with mayo and cranberry sauce: 450 calories

1 open-face turkey sandwich with stuffing and gravy: 290 calories

Spotlight on Turkey

Eating Healthy

• One good thing about the nutritional value of turkey is that it is very low in fat and high in protein.
• It is also a good source of iron, zinc, phosphorus, potassium and B vitamins.
• Turkey is also naturally low in sodium. It typically contains less than 25 milligrams (mg) of sodium per ounce on average.
• The meat fiber in turkey is easier to digest than other types of meat, so that makes turkey a good choice for individuals that have digestion problems.

Recipe: Turkey Chili

• 2 cups chopped onion
• 4 garlic cloves, chopped fine
• 1 cup chopped green pepper
• ¼ cup olive oil
• 2 (35 oz.) cans stewed tomatoes, crushed
• 2 (15 oz.) cans kidney beans, drained
• 2 tablespoons tomato paste
• ¾ cup chicken or turkey stock
• 2 tablespoons chili powder
• 1 tablespoon ground cumin
• 1 tablespoon dried hot red pepper flakes
• 1 teaspoon dried oregano
• 1 tablespoon salt, plus more if desired to taste
• ½ teaspoon black pepper
• 3 to 4 cups shredded, cooked turkey meat
• Sugar
• Shredded cheddar cheese, chopped red onion, sour cream for optional garnishes

In a large, 8-quart thick bottom pot, cook the onion and green pepper over medium heat, stirring until golden, about 5 minutes.  Add the garlic, chili powder, cumin, and red pepper flakes, and cook, stirring, for a minute or two more.  Add a bit more olive oil if needed.  Add tomatoes, tomato paste, stock, beans, oregano, salt, pepper and cooked turkey meat.  Bring mixture to a simmer and reduce heat to low.  Simmer, uncovered for an hour.

Salt to taste.  Add 1 to 3 tablespoons of sugar to take the edge off the acidity of the tomatoes, if desired.

Serve with shredded cheddar cheese, chopped red onion or sour cream.  Serve alone, over rice or with corn bread.