Healthy Foodie Principles: How to Be a Healthy Foodie
Healthy Foodie” loves to eat, cook, eat out, and share good times with friends and family—and also wants
to live a long, vigorous life. Our philosophy is you can have both: revel in the enjoyment of food
and keep yourself in good shape.
Maintaining a Healthy Weight
Submit your delicious and healthy recipes
to us to include in the on-line data base!
We know that you are
creative and interested in not compromising flavor just because you eat healthfully. Submit your favorite recipes to
us at firstname.lastname@example.org, include your name and city where you live. We'll let you know when your recipe is included (with credits to you!)
on the site.
Can Food Contaminants Affect the Risk
of Obesity in Children?
The short answer is 'Yes!'. Pesticides used to improve food
production have been implicated in a variety of diseases, including cancers, premature puberty and obesity. The foods
with the highest levels of pesticides include apples, celery, strawberries, peaches, spinach, imported nectarines, imported
grapes, sweet bell peppers, potatoes, domestic blueberries, lettuce and kale. Buy organically produced fruits and vegetables
whenever possible. But even when you do, give your produce an extra rinse to remove any residue.
Update on Heart Disease in Women
More women die from heart disease every year than men, but this increased risk is not
well publicized. Women tend to have symptoms that are not as typical as those in men; many symptoms are vague
feelings in the chest, making clinical diagnosis a challenge for the health care community. EKG's are not very sensitive
at detecting coronary artery disease (the precursor to heart attacks). If women have symptoms, however, stress tests have
a great track record in published studies in detecting disease.
Prevention of heart
disease is key to the maintenance of health and independence. Central risk factors that are modifiable include avoiding
cigarette smoking, treatment of high cholesterol and blood pressure, control of diabetes, prevention of obesity, inclusion
of healthy diet and exercise. The mediterranean diet has been shown to prevent and treat heart disease as well
as other chronic illnesses.
risk of heart disease can be reduced by over 80% in women who maintain a healthy diet, exercise at least 30 minutes a
day, maintain a healthy weight (BMI < 25), do not smoke, and consume light to moderate levels of alcohol intake. Modifying
your diet and exercise habits requires changing what you do in your free time and changing how you think about,
buy and prepare food. These changes can be huge, but learning to slowly incorporate small changes over time can
add up to large differences over time. Be gentle with yourself. Anticipate set backs; we juggle many
responsibilies that can undermine our efforts. But make a commitment to improve your health, and do the best you can.
Our review on the Mediterranean diet and heart healthy recipes can help you achieve your goals.
The Healthy Foodie website is all about:
Helping you make healthy choices
when you eat out
ways to add physical activity - exercise - to your daily routines
Tips for snacking smart
Creative ideas to add more fruits and veggies to your family's diet
Separating fad nutrition and diets
from sound scientific information
How to eat healthy on a budget
Raising children with healthy eating habits
Controlling/losing weight ... AND MUCH MORE!
This recipe is a fun addition to a gathering
of friends and family. Once all the ingredients are prepared, everyone can dig in and create their own dinner!
Vietnamese Lettuce Wraps
cup Hoisin sauce
½ cup peanut butter
½ cup tomato sauce
1 tablespoon fresh minced garlic, divided
¼ cup olive oil, divided
ounces frozen shrimp
2 ounces fresh cilantro
2 ounces fresh basil
¼ cup peanuts
1 – 2 bunches fresh romaine lettuce, leaves separated
1 package rice wrappers
Combine Hoisin sauce, peanut butter and tomato sauce and whisk until thoroughly blended.
Cut jicama, carrots and onion into julienned strips. Saute strips with 2 teaspoons
fresh garlic and 1/8 cup olive oil, stirring occasionally, until crisp tender. Transfer to a medium serving
sauté shrimp with remaining olive oil and garlic until they turn white and lose their transparency. Transfer
shrimp to a small serving dish.
Beat eggs until well scrambled, then fry in a large flat pan over medium high heat until thoroughly
cooked without stirring. Remove from heat and gently roll the egg and slice into strips. Place
in a small serving dish.
Serve wrappers, lettuce leaves, peanuts, basil, cilantro, eggs, shrimp, jicama mixture and sauce.
assemble each wrap, dip a rice wrapper in a large bowl filled with hot water just until moistened. Lay
wrapper flat on a plate, When the wrap softens, about 1 minute, place a leaf of lettuce in middle
and fill with ingredients, as desired. Pull wrapper gently, but tightly, around the filled leaf.
Serve with sauce for dipping.
This easy recipe will wow your guests! The best part
is that the dairy and fruit make it (mostly) healthy!
Spiked Peaches and Cream Ice Cream
Serves 6 – 8
1 pound bag frozen peaches, semi-thawed
½ cup natural sugar
cup peach schnapps
1 teaspoon vanilla
1 pint fat free half and half (or whipping cream - if you really want to splurge!)
Place peaches, sugar, schnapps and vanilla in a blender and pulse a few times, until peaches
are coarsely chopped.
mixture and whipping cream into an ice cream maker and freeze according to manufacturer’s instructions.
Garnish, if desired, with more schnapps.
The kids brought home hazelnuts for the holidays! We made ice cream
and added them to brown rice with raspberries, garlic and parsley for the family dinner.
|Chilled Asparagus and Tomato Salad
|with Greek Yogurt and Tarragon
|Grilling Sesame Ginger Kebabs
The second year Family Medicine residents at St. Elizabeth
learn to make grilled tofu.
|Terry's Turf Club in Cincinnati
The Healthy Foodie goes to Terrys Turf Club!
Eating healthfully doesn't
mean you can't enjoy going to this fun restaurant, known for having the best hamburgers in town! See our restaurant
review by clicking on the picture.
How did these pounds stick to me?
is it that weight seems to accumulate as our birthdays mount?
understanding of fat (weight) gain is not an exact science. Several theories suggest that weight gain tends to level
off with simple added calories. However, over time our caloric needs drop, making even small increases in our intake
stick to us like glue.
The US national assessment health
(called NHANES) was started in the 70's and is reassessed every 5 years or so. The first assessment determined that
the average BMI for women aged 20 - 29 was 23 (19 - 25 is normal). In 2003, the average BMI for women aged 50 - 59 was
29 (overweight). These theoretically are the same women, which reflects a 30 pound weight gain over the 30 years.
One pound a year. The weight slips on insidiously, one pound at a time.
What kind of change is needed to cause an increase of 1 pound a year? Eating one extra 60-calorie cookie
a day. Or drinking 1 ounce of sugar-sweetened drink per day. Or walking 1 minute less a day. Small
changes over a life time make a big difference.
Whatever you do to control weight, you must do for the rest
of your life. Weight gain is insidious. Weight maintenance or loss needs constant vigilence!
Weight loss / maintenance is difficult. Watch those
small weight gains, as obesity happens 1 pound at a time. My book, Fat Cells, Beauty and You!,
brings together how your body stores calories, why exercise is important, and how to determine how much of which
foods is best for you. Psychological and spiritual factors of why we eat are also reviewed. And it's a bargain!
--- short, easy to read and inexpensive on Amazon.
Go to the book
Pama's Healthy Foodie blog