BU Now » Vegetables

From Joan Salge Blake:

Lauren Davalla — Mon, 27 Sep 2010 20:09:56 +0000

According from the latest CDC report, we are not spending enough time shopping in the produce aisle, as over 75% of Americans are not eating the minimum recommended 4.5 cups of fruits and vegetables daily. This dietary shortfall may partially explain why over 65% of Americans are overweight.

Snacking on low calorie, high fiber, fruits and vegetables daily can help reduce your weight as Mother Nature’s finest will “fill you up before they fill you out”. In other words, you’ll likely get full on produce before you have a chance to overeat. In contrast, higher calorie, less filling snacks such as chips, crackers, and bagels are so easy to overeat that they can quickly fill you out in the wrong places.

If you are falling short of a quota of 4.5 cups fruits and veggies daily, make produce your only snack of choice and the best choice to trim your waist. Here are 5 easy fruit and veggie snack ideas

From Joan Salge Blake:

Lauren Davalla — Wed, 11 Aug 2010 16:34:53 +0000

Americans at LARGE

Centers for Disease Control (CDC) recently took the vital signs of Americans and declared that more needs to be done to combat obesity. Currently, 68% of Americans are either overweight or obese. Excess body fat increases your risk of heart disease, certain cancers, stroke, and diabetes — all major killers of Americans.

Correctly, the CDC has identified that there isn’t a single, simple solution to this problem, but rather, it has to be a team effort of the states, communities, and personal changes to trim down America. States can bring more local, waist-friendly fruits and vegetables to schools and the workplace. Communities can support and maintain safe outdoor spaces such as playgrounds and bike paths to encourage physical activity. On a personal level, the time has come for all of us to consider a diet and lifestyle makeover.

Taking gradual and realistic steps to change your diet and lifestyle is less overwhelming and more likely to be successful. To help you, try these 52 Small Steps to Losing Weight. Changes can be made……one small step at a time.

From Joan Salge Blake:

Lauren Davalla — Wed, 23 Dec 2009 15:08:38 +0000

Tip No. 6: Be part of the solution
Be sure to practice what you preach at your own party. Limit the number of hors d’oeuvres you serve and keep them as healthful as possible. Choose fresh veggies and sliced fruit instead of cheese and crackers. Serve dinner early and choose a lean entree such as grilled seafood.

Tip: When it comes to dessert, go light and go for a contained amount. When you make a dessert, make one that can only be served in individual portions. If you’re having a party for eight, make sure you only have eight individual desserts. Then there’s no leftover cheesecake to wake up to.

Have a safe and wonderful holiday season.

From Joan Salge Blake:

Lauren Davalla — Mon, 21 Dec 2009 17:31:01 +0000

Tip No. 4: Stuff yourself before you go

If the dinner party invitation says cocktails start at 7 pm, this probably means that dinner won’t be served until Dave Letterman is delivering his monologue. As the evening wears on, even the wallpaper will start to look tasty. In this ravenous state you are likely to stuff yourself with too many hors d’oeuvres at dinner.

Tip: Nibble on something healthy before you leave the house – a large salad or a bowl of hearty vegetable soup. This tactic will curb the temptation to eat the mountain of cheese and crackers that are typically at holiday parties.

From Joan Salge Blake:

Lauren Davalla — Wed, 16 Dec 2009 19:58:19 +0000

Tip No. 1: Eat Off Grandma’s China
Talk about portion distortion. According to research, the surface area of a typical dinner plate has increased by 36% since 1960. Let’s face it: The bigger the plate, the more food you are likely to heap on and eat.

Tip: Use Grandma’s dinner plates at your supper and smaller plates when you entertain this holiday season. Using a smaller plate can dramatically reduce the calories consumed at that meal. Piling mostly veggies on smaller plates can further reduce calories at your meals yet “fill you up without filling you out”.

From Nutrition Professor Joan Salge Blake:

Lauren Davalla — Thu, 30 Jul 2009 14:49:09 +0000

“A new research study, hot-off-the presses, has shown that conventionally grown produce is as nutritious as organic fruits and veggies. This is good news as a well-balanced diet that is rich in fruits and vegetables, no matter how they are grown, is your best defense in fighting heart disease, certain cancers, stroke, and diabetes….all major killers of Americans. With food prices expected to rise another 3 to 4% in 2009, Americans should fill their grocery carts with plenty of fruits and veggies and let and tasteprice be the driving force. Here are some tips:

Eat at least 4 1/2 cups of fruits and veggies daily. Eat a piece of fruit at each meal and veggies at BOTH lunch and dinner. Have a salad with your lunchtime sandwich and at least half of your dinner plate should be loaded with veggies.

Shop Smart. Buy produce in season for the best taste and price.

Frozen fruits and veggies are as nutritious as fresh. If the produce aisle is too pricey, head to the frozen food aisle.”