When it comes to making healthy choices, there is a lot of information out there. As a registered dietitian and Price Chopper's corporate nutritionist, I can help you by sharing with you a few of the informative articles I've read lately. Have a question on anything you've read lately? Connect with me and I'll help you make food fit into your lifestyle.

Winter Whites: 9 Healthy Veggies
When nutrition experts tell you to avoid "white food," they mean refined foods such as white flour, rice, and pasta. White vegetables, beans, and nuts may also lack the vibrant color connected with many disease-fighting antioxidants, but they contain surprise benefi ts that can lower risks of high blood pressure, heart attack, and more. Some examples: Turnips - One-half cup has only 18 calories but is rich in cancer-fighting compounds called glucosinolates. Blend turnips into your favorite mashed potato recipe for lower-calorie comfort food. Cauliflower - One cup of this cruciferous veggie (cooked) contains nearly 20 percent of your daily need for bone-building vitamin K. Toss florets with oil and red pepper flakes and roast. Onions - A rich source of quercetin, a flavonoid linked with reduced risk of colon cancer, chop and sprinkle onto canned soups for a homemade touch. Jicama - A cup provides nearly one-quarter of the daily fiber requirement and one-third of your need for the antioxidant vitamin C. Slice thinly into strips and dip into salsa. Radishes - A peppery addition to salads, 1/2 cup has 9 calories and is a good source of vitamin C. Garlic - It may lower blood pressure and cholesterol levels and protect against cancer. Crush before using in recipes to unleash healthful compounds. Cannellini beans - Just 1 cup provides nearly half of your daily fiber need and 14 g of filling protein. Saute with olive oil and rosemary for a quick side. Parsnips - This carrot cousin is packed with vitamin C and fiber. Slice, drizzle with oil and maple syrup, and roast in oven. Pine nuts: They're rich in manganese, a mineral crucial for metabolism and bone health. Toast and toss onto soups and salads. Source: February 2009 issue of Prevention.

Posted 12/30/2008 | Permalink | Share This

The Meat You Won't Miss
Here's an easy swap to drastically cut calories: Trade the beef in your recipes for mushrooms. Research from Johns Hopkins University showed that when adults ate a mushroom-based version of four beef dishes such as lasagna and chili, not only were they just as full, but they also ate around 420 fewer calories and 30 fewer grams of fat. Subbing 1 cup of mushrooms for 3 ounces of 85 percent lean ground meat twice a week could add up to a 6-pound weight loss over 1 year. Source: January 2009 issue of Prevention.

Posted 12/02/2008 | Permalink | Share This

Exercise, Calcium Battle Metabolic Syndrome
Exercise and a calcium-rich diet may help lower the risk of metabolic syndrome, a group of risk factors for diabetes and heart disease, according to a new study. Researchers examined more than 5,000 Illinois adults and found that metabolic syndrome was less common among those who exercised and consumed dietary calcium ... but people who failed to get adequate exercise were 85 percent more likely to have metabolic syndrome than their active counterparts. Similarly, those who said they didn't regularly eat calcium-rich foods had a 61 percent higher risk of the syndrome than those who frequently consumed calcium-packed foods. Metabolic syndrome refers to a host of conditions including abdominal obesity, high blood pressure, high blood sugar, low levels of "good" HDL cholesterol and high triglycerides. It's typically diagnosed when a person has three or more of these conditions. The study is published in the November/December 2008 issue of the American Journal of Health Promotion.

Posted 12/02/2008 | Permalink | Share This

Egg-cellent Breakfast Tip
Trying to whittle your waistline? You might want to rethink your morning meal. Recent research found that men and women who ate two eggs for breakfast as part of a low-calorie diet lost 65 percent more weight and had a 61 percent greater reduction in BMI than their counterparts who started the day with an equal-calorie bagel breakfast. Eggs, a high-quality protein, kept people more satisfi ed until their next meal, which helped them stick to and succeed on a reducedcalorie diet. Because the American Heart Association recommends keeping cholesterol intake to less than 300 mg per day (below 200 for those with heart disease and high LDL cholesterol), try scrambling an egg yolk (around 210 mg cholesterol) with two egg whites for a high-protein, cholesterol-conscious breakfast. Source: December 2008 issue of Prevention.

Posted 10/22/2008 | Permalink | Share This

Watch What You Eat for Heart Health
Eating the typical Western diet can account for about 30 percent of heart attack risk across the world, a new report suggests, while a diet rich in fruits and vegetables is tied a low risk of heart attack. Research published in the Oct. 21 issue of Circulation looked at dietary habits in 52 countries and found that people who ate a Western diet had a 35 percent greater risk of having a heart attack compared to those who ate little or no fried foods and meat. The Canadian researchers analyzed risk factors in food choices and the risk of heart attack in about 16,000 people in 52 countries. Almost 6,000 people had heart attacks, while the rest had no known heart disease.

Posted 10/22/2008 | Permalink | Share This

Live Long & Caffeinated
Women who drink 2 to 3 cups of regular coffee daily have a 25 percent lower risk of death from cardiovascular disease than nondrinkers, according to researchers who tracked the habits of more than 100,000 adults. Coffee drinkers also had a 30% lower risk of death from causes other than cancer or cardiovascular disease than coffee skippers. Researchers say the protective effect may come from something other than caffeine, because decaf drinkers also had lower death rates (though not as low as those of caffeine drinkers). Our advice: Use fat-free milk and minimal sweetener to add flavor Ñ some coffee drinks can pack 300-plus calories! Source: November 2008 issue of Prevention.

Posted 09/22/2008 | Permalink | Share This

Lower Your Diabetes Risk
Eat plenty of whole grains, fruits, vegetables, and low-fat dairy products and you may cut your risk of developing type 2 diabetes, say researchers ... but eating lots of red meat, high-fat dairy and refined grains turn the tables. The research published in the September issue of Diabetes Care look at the oerall diet, not just certain foods, and hint that a healthy diet benefits even those racial and ethnic groups more prone to developing type 2 diabetes. Reassearchers at the University of Texas Health Sciences Center in Houstonlooked at 5,011 adults taking part in a long-term heart-health study. They found that people whose diets were highest in whole grains, fruits, nuts, low-fat dairy and vegetables (particularly leafy greens) were 15 percent less likely to develop type 2 diabetes over 5 years than those who ate the lowest amounts of these foods.

Posted 09/22/2008 | Permalink | Share This

Give Macadamias a Shot
Macadamia nuts may have a bad rap because of their high calorie count, but a moderate serving can help keep your arteries clear. A new study found that adding 1 1/2 ounces (the size of a shot glass, about 305 calories' worth) of macs daily to a typical diet lowered total cholesterol and "bad" LDL by about 9% each after 5 weeks. And the results werenÕt due to weight loss; the subjects weighed the same over the course of the study. Crush the nuts and ÒdustÓ salads, vegetables, and yogurt. Source: October 2008 issue of Prevention.

Posted 08/28/2008 | Permalink | Share This

Fight Diabetes with Fruits, Veggies
A pair of recent studies underscore the value of eating fruits and vegetables and avoiding sugar-laden drinks when it comes to preventing Type 2 diabetes. Drinking sugar-sweetened drinks was examined in a study by the Slone Epidemiology Center at Boston University. Data on 43,960 black women (including 2,713 who would later develop the disease) indicates that women who drink two or more sugary drinks per day have a 25 to 30 percent increased risk. Meanwhile, a second study by British researchers, indicates that eating more fruits and vegetables reduces risk of the disease. The 12 year study looked at vitamin C levels in the blood of 21,831 healthy middle-aged men and women to determine how much fruit and vegetables they consumed. Those with the highest blood level of vitamin C cut their risk 62 percent compared to those with the lowest levels of vitamin C. Both studies appear in the July 28 issue of the Archives of Internal Medicine.

Posted 07/29/2008 | Permalink | Share This

Pressure Drop
New research suggests that low-fat dairy doesn't just reduce high blood pressure Ñ it may also prevent it. In a study of nearly 29,000 middle-age women, Harvard researchers found that those who had the highest intake of low-fat dairy Ñ between 2 and 9.6 servings per day Ñ were 11 percent less likely to develop hypertension than those who consumed hardly any. For a bundle of BP benefits, pair low-fat dairy with hypertension-quashing foods rich in potassium and magnesium (such as fruits and nuts). Some of our favorite duos: fat-free yogurt sprinkled with pistachios or almonds; chevre or feta with dried or fresh figs; reduced-fat cottage cheese and fruit salad. Source: Stephanie Breakstone in the August 2008 issue of Prevention.

Posted 07/09/2008 | Permalink | Share This

Gluten-Free Food Festival
Join Us at our FREE Gluten-Free Food Festival Tuesday, June 24 from 6:00Ð8:30 pm at the Marriott Hartford Downtown, 200 Columbus Blvd., Hartford, CT. We're pleased to welcome Elizabeth Barbone, author of Easy Gluten-Free Baking. Elizabeth will demonstrate the art of baking gluten-free products that taste great! Sample gluten-free products and speak with product representatives. Call 1-800-727-7423, Ext. 1617 to register or download, complete and return your registration form.

Posted 07/09/2008 | Permalink | Share This

Drop 21 Pounds The French Way
A recent study comparing the habits of nearly 300 Parisians and Chicagoans explains one possible reason why more than 20 percent of Americans fell into the overweight category, compared with just 5 percent in the French group, who weighed 21 pounds less on average. When it comes to putting their forks down, our croissant-loving counterparts are more likely to rely on internal cues, including feeling full, wanting to save room for dessert, or not liking the taste of a food. Americans, on the other hand, tend to be triggered by external cues, such as stopping when food is gone or a TV show is over. Source: Cynthia A. Sass, MPH, RD, in the July 2008 issue of Prevention.

Posted 07/09/2008 | Permalink | Share This

The Pop Belly
Do you drink diet soda to keep off the pounds? Try another tactic. Soda may increase your risk of metabolic syndrome, a group of symptoms
that includes high levels of belly fat, blood sugar, and cholesterol. People who consumed just one diet soda daily had a 34% higher risk of the syndrome than those who abstained, according a new University of Minnesota study of nearly 10,000 adults ages 45 to 64. Although more research is needed to determine whether the diet drinkers' high rates of metabolic syndrome are the result of the soda or a shared behavior (such as overeating), it can't hurt to cut down on diet drinks. To satisfy a sweet tooth for just a few calories, mix fresh-cut fruit (like berries or citrus) with seltzer water. Source: Stephanie Breakstone in the July 2008 issue of Prevention.

Posted 05/27/2008 | Permalink | Share This

Your Friend in Weight Loss
If the scale hasn't budged since you turned 40, try making an appointment with a registered dietitian (RD). In a University of Minnesota study, researchers instructed 26 middleaged adults to meet with a dietitian weekly for nearly 3 months. Those who attended all scheduled sessions lost 67 percent more weight than those who skipped out on appointments. Even better news: Although not all dietitians accept health insurance, many plans do offer partial or full coverage for affi liated practitioners, depending on your needs. Call your provider to find out what your plan includes. By Rachel Meltzer Warren. Source: June 2008 issue of Prevention.

Posted 04/21/2008 | Permalink | Share This

Get Pesticide-Free Fruit Every Time
Look at the sticker for an organic guarantee.
Here's a fast way to find organic produce at the grocery store: Look at those pesky stickers. A 4-digit number means the food was conventionally grown; a 5-digit number beginning with 9 means
it was grown organically. "If you buy a conventional banana at the grocery store, the sticker will read 4011. An organic one will say 94011," says Barbara Haumann, spokesperson for the Organic Trade Association. Our recommendation: Check for the 9 on produce you eat most often. By Rachel Meltzer Warren. Source: June 2008 issue of Prevention.

Posted 04/21/2008 | Permalink | Share This

Veggies May Cut Diabetes Risk
Eating your vegetables may cut your the risk of developing type-2 diabetes by almost 30 percent, according to researchers from the Shanghai Cancer Institute in China and the Diabetes Research and Training Center in Nashville, TN. By looking at the professed eating habits of 64,191 middle-aged Chinese women for nearly 5 years, they determined those who ate the most vegetables were 28 percent less likely to develop the disease compared to the women who ate the least. Though the study doesn't prove a direct link between vegetable consumption and diabetes prevention, it is significant since more than 20 million Americans have diabetes, according to the American Diabetes Association. The study is published in the February issue of the Journal of Nutrition.

Posted 03/20/2008 | Permalink | Share This

Healthy, Fun Easter Baskets
With childhood obesity on the rise we have put together some healthy and fun alternatives to the traditional Easter basket often overflowing with candy. We'd never say skip the candy altogether but suggest limiting it to perhaps just one of the kids' favorite candies. Don't call off the Easter egg hunt! The bunny can hide a couple of plastic eggs filled with some jelly beans, chocolate eggs, small toys or coins.

Healthier sweet treats
Fresh fruit
Dried fruit like raisins
Teddy grahams
Granola bars preferably higher in fiber like Kashi
Trail Mix (You can even make your own special Bunny Trail Mix with low sugar cereal like Cheerios or Chex, nuts, raisins and a few jelly beans.)
Sugar-free gum and mints
Candy lower in fat and calories i.e. Twizzlers, Gummy Bears, Peppermint Patties, and Three Musketeers

Encourage play and creativity
Coloring book
Crayons
Colored pencils
Paints
Sidewalk chalk
Stickers
Small toys like matchboxes
Bubbles
Jacks

Encourage physical activity and sports
Jump rope
Frisbee
Balls - soccer/tennis/golf/softball/basketball/beach ball
Hula hoop
Kite

Fuel their brain
Books
Magazines
Sudoku, crossword and jigsaw puzzles
Educational games
Flash cards

Other fun, practical stuff
Small stuffed animals
Cds
Makeup
Hair accessories
Nail polish
New toothbrush
Body lotions

Posted 03/13/2008 | Permalink | Share This

Fight Gum Disease With Dairy
Including dairy in your diet has long been thought to help you maintain healthy bones, but a study in the January issue of the Journal of Periodontology indicates it may also promote healthy gums. Researchers analyzed the periodontal health of 942 subjects; those who regularly consumed dairy products such as milk, cheese and yogurt had lower incidence of gum disease. That's significant because gum disease is a major cause of tooth loss in adults and has been linked to the development of heart disease and increased risk of stroke. "These findings are important," says Dr. Susan Karabin, D.D.S., President of the AAP, "since maintaining healthy gums is a critical component to maintaining a healthy body."

Posted 02/20/2008 | Permalink | Share This

National Nutrition Month
There's a lot of diet and nutrition information out there, but sorting fact from fiction can be a challenge. That's one reason the American Dietetic Association (ADA) is promoting March as National Nutrition Month with the slogan, "Nutrition: It's a Matter of Fact." Created in 1973, National Nutrition Month emphasizes making informed food choices and incorporating physical activity into your lifestyle. A key resource, says ADA, are registered dietitians like Price Chopper's corporate nutritionist, Ellie Wilson. Registered dietitians like Ellie help apply what's learned in research by providing sound advice that fits your needs. Have a question regarding your healthy diet and nutrition? Ask Ellie through our Healthy U Connection.

Posted 02/20/2008 | Permalink | Share This

Antioxidants by the Bunch
In search of a snack? Grab some grapes. According to a recent study, they may help prevent colon cancer, the third most common type in the United States. When patients with colon tumors consumed 80 mg of grape powder daily (the equivalent of half a glass of wine or three servings of grapes), biopsies showed a significant decrease in cancer activity, according to researchers at
the University of California, Irvine. Supplements of resveratrol ‹ the component in red grapes thought to have cancer-fighting power ‹ didn't produce the same effect. Our advice: Skip the supplements and include grapes and other grape-based products, such as raisins and 100 percent grape juice, in your regular diet. By Rachel Meltzer Warren. Source: April 2008 issue of Prevention.

Posted 02/20/2008 | Permalink | Share This

101 Foods You Need to Know
Did you know a handful of tart cherries before bed can help you sleep? Or that potatoes may reduce your risk of stroke? Or that what tastes good can also be good for you? These facts and more are contained in the new book by Dave Grotto, a registered dietitian and nutritionist who shows you how to improve your health by adding delicious power foods to your diet in 101 Foods That Could Save Your Life, available in stores and online. Sample a few of the great recipes in Dave's book (including those by our own Corporate Chef Dave Hamlin) and you'll taste how good these beneficial foods can be! 101 Foods That Could Save Your Life contains fun facts

Dave Grotto

about each food, its origin and "a serving of food lore." It includes information on where foods are grown, why you should eat them and which diseases the food may help prevent as well as tips on how to purchase, store, and cook these powerhouse foods. Want to learn more? Talk about these foods or other nutrition topics with Ellie Wilson, our corporate nutritionist.

Posted 02/20/2008 | Permalink | Share This

Skim or Soy?
Both help you lose.
Fat-free milk has earned a reputation as a fat fighter. Now, a study fi nds its calcium-fortified cousin soy milk works just as well. In the study, published in the Journal of the American Dietetic Association, nutritionists at Northern Illinois University put 14 women on a reduced-calorie diet that included either 3 cups of fat-free or soy milk daily (everyone ate the same amount of calories, protein, fat, calcium, and vitamin D).
After 8 weeks, both groups lost about the same number of pounds and percentage of body fat. They also shrunk their bellies by the same amount. Aim to get 1,000 to 1,200 mg of calcium a day; if you choose soy, be sure it's fortifi ed with at least 30 percent of the daily value of calcium per serving. By Rachel Meltzer Warren. Source: March 2008 issue of Prevention.

Posted 01/16/2008 | Permalink | Share This

America's Healthiest Mushroom
They're not colorful, but mushrooms have a brilliant reputation with dietitians. Tufts University researchers found that white buttons ward off viruses and tumors in mice by boosting the immune system's killer cell activity. They may protect against cancer, thanks to potent antioxidant levels. Added bonus: Cup for cup, swapping rice or spaghetti for mushrooms can save up to 200 calories (try it - we swear you'll like it). Do that twice a week and you can drop 6 pounds in a year. By Rachel Meltzer Warren. Source: March 2008 issue of Prevention.

Posted 01/16/2008 | Permalink | Share This

Getting Nutrition The Vegan Way
Cutting out meat? You could be trimming vital nutrients as well. A vegan diet can leave your body hungry for protein, vitamin B-12, calcium, iron and zinc. Luckily, there are ways to compensate without becoming a carnivore. Vegetarians who eat eggs or dairy products get plenty of protein, but you can also choose soy products, legumes, lentils, nuts, seeds and whole grains. Likewise, calcium is found in low-fat dairy foods and dark green vegetables, such as spinach, turnip and collard greens, kale, and broccoli. Fortified tofu, soymilk and fruit juices are other options. For vitamin B-12, you could choose milk, eggs and cheese - but vegans can get it from enriched cereals, fortified soy products or supplements. Iron can be obtained from dried beans and peas, lentils, enriched cereals, whole-grain products, dark, leafy green vegetables, and dried fruit. To absorb this non-animal iron, pair these foods with those high in vitamin C, like strawberries, citrus fruits, tomatoes, cabbage and broccoli. Good sources of zinc include whole grains, soy products, nuts and wheat germ.

Posted 01/15/2008 | Permalink | Share This

For A Healthy Breakfast, Get Picky
Cereal can be the center of a healthy breakfast, but not all cereals make the grade. Those made from refined grain and loaded with sugar, for example, are a less healthy choice than those high in dietary fiber and lower in sugar. Harvard's Health Professionals' Follow-up Study indicates a high-fiber diet reduces risk of heart attack by 41 percent over six years. According to that study, each 10-gram increase in a man's daily fiber intake cut risk of heart disease by 19 percent. That's the fiber in a single bowl of high-fiber cereal. Similarly, Harvard's Nurses' Health Study linked a high-fiber diet to a 47 percent drop in heart disease over 10 years. So which cereals do you choose? Look for those with at least 6 grams of fiber per portion, though 10-12 grams is better. Even at these higher levels, to eat the recommended 25-30 grams of dietary fiber, you'll still need lots of fruits, vegetables, nuts, and seeds.

Posted 01/15/2008 | Permalink | Share This