What is one thing you would like to learn about nutrition? Do you have a question related to heart health, weight loss, or some other nutrition related issue? Submit your question for possible answer in this blog or The Heart of Health ezine.
Easter is just around the corner. I hope you all have a great holiday!
Lisa Nelson, RD, LN
Do you have a favorite recipe you would like me to analyze for you? Sign up for The Heart of Health ezine and submit your recipe for analysis. This bi-weekly ezine promotes lower cholesterol levels, high blood pressure control, and weight loss.
Recipe analysis discontinued May 2008.
March is National Nutrition Month – Are you thinking about what you are eating?
I wanted to add a quick note to my blog about a free gift I am offering this month for new clients that sign up for the Balance Program. The Balance Program provides clients with 9 weeks of nutrition coaching. Weekly topics include:
When you sign up during the month of March you will receive The Journey from Comfort to Possibilities by Stefanie Zizzo. This gift is valued at $29.95. So, if you are looking for help with balancing your food choices, check out the Balance Program further at http://eNutritionServices.com/weightloss.html.
This seems to be an area of confusion for many people. Some swear by butter only and others opt for margarine. Who is right? It is time to clear up the confusion.
First of all, both are fats. Therefore, the number of calories in 1 tsp of butter is equal to the number of calories in 1 tsp of margarine. The difference is the type of fat they each contain.
Butter consists of saturated fat. Saturated fat is found mainly in animal sources. Sources of saturated fat include meat, milk, cheese, ice cream, shortening, lard, coconut oil, and palm oil. The more saturated fat a product contains the more solid it will be at room temperature. For example, a stick of butter has more saturated fat than tub butter. Saturated fat leads to increased cholesterol levels.
Margarine is made of partially hydrogenated vegetable oils. Vegetable oils are unsaturated. Unsaturated fats are better for our health than saturated. The key words to make note of are “partially hydrogenated”. To make oils solid, hydrogen is added resulting in a trans fatty acid byproduct. These trans fatty acids have given margarine a bad rap, because they are just as bad for our cholesterol levels as saturated fat. So what is the solution? Read labels when you are shopping. As of January 2006, all packaged food products must list the content of trans fats on the nutrition fact panel. Therefore, check the margarine food label to make sure trans fats equal zero. Some products have also added a label that states “no trans fat” or “trans fat free”.
Regardless of which you choose, margarine or butter, you still need to limit the amount you add to foods. One tablespoon of margarine or butter equals approximately 100 calories.
Bottom Line: Margarine is the better choice over butter for your health. Select margarine’s that have zero trans fats. Even better, opt for a “light” margarine with “no trans fats”.
Let’s start with what you should know about flaxseed to make sure you are getting the most from this supplement.
Flaxseed is a good source of omega-3 fatty acids. Omega-3 fatty acids have been linked to decreased risk of developing heart disease. Most American’s consume a diet high in omega 6 fatty acids (corn oil, beef, and chicken). The goal is not to switch completely to omega 3’s only, but to improve the ratio by increasing your intake of omega-3 fatty acids. One option to do so is by adding flaxseeds to your diet.
You can buy flaxseed two different ways – whole seed or ground. In order for the body to utilize the omega-3 fatty acids, flaxseed must be ground. If the flaxseed is not ground it passes straight through the body without being absorbed. Flaxseed is high in fiber, so by ingesting whole flaxseed you have increased your fiber intake, which is beneficial, but if you grind your flaxseed you will have the added benefit of increasing your omega-3 fatty acid intake. Using a coffee grinder is a simple way to grind your flaxseeds. Another option is to purchase flaxseed already ground. Flaxseed has a tendency to go rancid, for this reason keep ground seeds refrigerated. You can increase your intake by adding flaxseed to foods during preparation, such as spaghetti sauce, meatloaf, chili, hot cereal, muffins, pancakes, and yogurt.
Well, this is my first attempt at blogging so we will see what direction I end up going. I am a registered dietitian with a private practice. I am hoping to use this blog to share quick nutrition tips to help you improve your health.
