Easier Said than Done
Latest Dietary Guidelines
With the economy floundering and budget cuts at every turn, why is it that the United States Department of Agriculture (USDA) is still required by law to spend extensive time and resources toward reviewing the Dietary Guidelines for Americans? The answer is simple: we need them. These recommendations can save countless medical expenses … but only if people follow them!
Poor diet and lack of physical activity have steadily contributed to an epidemic of overweight and obesity among Americans. Even those at a “healthy” weight are not immune; if you don’t eat well and exercise, you are more likely to get sick or die.
The USDA has finally figured out that people need information they can fit into their lives, not some unrealistic vision of a perfect diet.
Their latest key messages include:
• Balance Calories – enjoy your food, but eat less, and exercise more.
• Eat more fruits and vegetables.
• Choose nonfat or lowfat milk and dairy foods.
• Drink water instead of sugar-sweetened beverages or juice.
• Reduce sodium intake – a new 1,500 mg limit applies to about half of all Americans. Even to keep it under 2,300, you’ll need to read food labels.
There’s a lot more to it than that, but these are the things that will have the greatest impact on the most people. Complete text of the new Dietary Guidelines and other useful information available at www.dietaryguidelines.gov.
– Elisa Bremner, MS, RD, CDN
A Revolution In Allergy Treatment
Over the years, the treatment for allergies has remained fairly constant in the U.S. When the runny nose, itchy eyes, and hay fever symptoms are too much, you head to the doctor to become desensitized to the allergen in a process called immunotherapy. Shots are administered once or twice each week in order to build a tolerance to the particular allergen, making you less sensitive to the problem pollen or animal.
These allergy shots are an extremely effective form of treatment; however, there is another option that, fortunately, does not involve painful shots and frequent trips to the doctor. Michael Lewin, M.D. a practicing allergist for more than 25 years, offers an alternative called sublingual immunotherapy. Instead of building a tolerance for the allergen through an injection, patients take allergy drops under the tongue twice daily. Patients using this type of “safe, effective, at-home” therapy only need to visit the doctor two or three times each year.
Sublingual immunotherapy has been expanding for the past 40 years. Today 50 percent of the allergy therapy offered in Europe is done with drops. It is easy to see the benefits: no shots and fewer trips to the doctor, which means countless hours saved. Lewin says he is the only local allergist who offers the drops. He treats patients with both forms of allergy treatment at his offices in Connecticut and New York City. Many of his patients are children who dread shots and opt for the drops instead.
For more information on Lewin and sublingual immunotherapy, see www.drlewin.net.
– Sarah Niss
10 Tips for Good Desk Posture
Getting your children to sit properly at the computer is more important than you may realize. Good posture eliminates back and neck aches. It can also be energizing. Have your child establish good habits at the computer right from the start. It will serve them well their entire life.
• Desk should be adjusted to a height at which children can comfortably rest their arms without leaning forward or stretching.
• Desktop should be at a suitable angle for the task at hand. For reading and writing, it should be at least 16 degrees.
• Feet should be flat on the floor.
• Thighs should be horizontal and not touching the front edge of the seat.
• Back and hips should be flush against the backrest of the seat.
• Backrest should be adaptable and provide lumbar support.
• Computer screen should be positioned 18 to 24 inches away, at just below eye level.
• Keyboard and mouse should be at a comfortable height and distance, with no need to lean forward or stretch.
• Room and desktop should be well lit and properly positioned to provide optimal illumination for the task at hand.
• Encourage your child to take breaks!
– Roger Lin
Turkey Burgers With Cucumber-Pineapple Relish
From Whole Foods Market
Tangy fruit relish adds a refreshing twist to the usual burger fare. Serves 6
Ingredients
Relish
1/3 cup seasoned rice vinegar
1 teaspoon honey
1 tablespoon grated fresh ginger
3 tablespoons fresh lime juice
1 jalapeño pepper, stemmed, seeded
and finely chopped
1/2 cup cilantro leaves, chopped
1/2 English cucumber, chopped
2 cups chopped fresh pineapple
1/2 red bell pepper, cored, seeded and chopped
1/2 medium red onion, finely chopped
Burgers
1 (8-ounce) can sliced water chestnuts, drained and finely chopped
3 tablespoons hoisin sauce
1/2 teaspoon sesame chile oil
4 green onions, trimmed and thinly sliced
4 cloves garlic, chopped
1/4 teaspoon dry mustard
3 tablespoons chopped cilantro
1 1/2 pounds lean ground turkey
Olive oil cooking spray
4 whole wheat hamburger buns, split and toasted
6 large lettuce leaves
Directions
1. To prepare the relish, toss all ingredients together in a large bowl. Set aside.
2. For the burgers, mix together water chestnuts, hoisin sauce, oil, green onions, garlic, mustard and cilantro in a large bowl.
3. Add turkey and mix together with a fork until just
combined. Form turkey mixture into six patties.
4. Spray a large skillet or grill with cooking spray and heat on medium high heat.
5. Cook burgers, flipping once, until cooked through and golden brown, six to seven minutes per side. Transfer burgers to toasted buns and top with lettuce and cucumber-pineapple relish.
Nutrition
Per serving (about 12oz/331g-wt.): 340 calories (80 from fat), 9g total fat, 2.5g saturated fat, 65mg cholesterol, 500mg sodium, 42g total carbohydrate (5g dietary fiber, 16g sugar), 26g protein.
Whole Foods Markets are located in White Plains at 100 Bloomingdale Road and in Connecticut at 150 Ledge Road in Darien and 90 E. Putnam Ave. in Greenwich.
