Have you noticed that restaurant food is often more salty or fat-laden than anything you eat at home?  When you cook, even simple meals or microwaved steamed vegetables, you have the perfect opportunity to control what you and your family are ingesting, so use that to your advantage.  Cook with a good quality non-stick pan to cut down on cooking oil which has 199 calories and 14 grams of fat in just one tablespoon. (Olive oil has less, and using a spray like PAM is even better.)    Ditch the salt and experiment with herbs and seasonings, or a quick and simple variety of 'Mrs. Dash'.  Did you know you can substitute applesauce for cooking oil in recipes you bake? There are many healthy substitutions to try which will surprise you because neither you nor your family will miss the old ingredients.  Small changes in cooking methods and recipes add up to big health improvements!

Nutritional benefits of almonds and walnuts are more commonly known, but other nuts can provide a healthy variety for recipe ingredients or snacks as long as you are getting raw or roasted, not salted or sweetened.   Pistachios are rich in lutein, beta-carotene and vitamin E and can have cardiovascular benefits including lowering 'bad' LDL cholesterol.  Antioxidants found in pistachios (and many other foods) have been scientifically proven to help with a variety of health concerns including cancer prevention, improved immune function, healthier skin or reduced risk of heart disease.    Brazil nuts are an abundant food source of the antioxidant selenium.   A recent study showed that eating just one Brazil nut each day for 8 weeks significantly increased plasma selenium status as well as an increase in the enzyme glutathione peroxidase-1 which protects the body from oxidative damage. 

The Kaizen approach to eating means no "dieting". Diets simply do not work to develop a healthy, sustainable body weight.  Diets are, by definition, temporary vs. long-term changes in eating behaviors, the only method which helps you gradually achieve your desired weight and keep it.  However, we all know that nothing is more popular in our culture than the latest fad diet. Many are dangerously restrictive or imbalanced and you should check with a dietitian or doctor before starting an extreme diet.  One of the most popular diets we have found which is not extreme, and is relatively healthy and effective for those looking for a short-term plan, is the South Beach diet.  The best part of that plan is it encourages removing refined sugar from your diet.  This should be a goal and permanent intention for anyone.   If you stick with their recommendations, you could also benefit from eating less saturated fats -- which you should avoid to help raise your 'good' cholesterol and lower your 'bad' cholesterol.   One problem with South Beach is that the first-phase menus are so restrictive they can lead to rapid weight loss, followed by relief-binge eating and rapid weight gain.  Often called yo-yo dieting, this process is very unhealthy and hard on your critical body systems.  Also this initial weight loss can be mostly water or even muscle mass.   It is much better to eat more of a variety of foods in smaller portions and thus avoid nutritional deficiencies.  Call the Kaizen Wellness Center (941-556-7788) if you would like a one-time complementary pass to attend the Kaizen Healthy Lifestyle Class, next Monday, 6 -7 p.m. at Dr. Mishner's office in Lakewood Ranch.   One of the topics will be the South Beach Diet. 

Here's one of those foods that seems like a 'treat', is convenient and tasty, and ALSO nutritious! Nuts, which contain unsaturated fatty acids and other nutrients, when eaten as part of a heart-healthy diet can lower the LDL ('bad' cholesterol) which can help prevent heart disease. Also, eating nuts reduces your risk of developing blood clots and can improve the health of the lining of your arteries.  The Omega-3 fatty acids found in nuts seem to help  your heart by preventing dangerous rhythms that can lead to heart attacks, according to sources at the Mayo Clinic.  Omega-3 fatty acids are also found in many kinds of fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.  Other nutritive value in nuts are Vitamin E, plant sterols, L-arginine, and fiber.  

While I do eat nuts every day as part of my healthy snack between meals, we have to be aware they have quite a few calories and watch the serving size, and of course never buy 'salted' or 'lightly salted' nuts.  Emerald's Cocoa Roast or Cinnamon Almonds are super, and really take the edge off feeling hungry or low on energy.   Walnuts, almonds, macadamia, cashews, hazelnuts and pecans appear to be the healthiest choices.  And while peanuts are not really a nut, they are good as long as they are dry roasted. Fresh ground almond butter or peanut butter with no sugar or salt added is an excellent choice (to spread on apple slices, for example) and are available at various stores including Fresh Market, Whole Foods and Publix.