Lean Cuisine and Your Diet

Are you aware that the company Lean Cuisine has a product recall for three of their frozen entrees? If you enjoy Lean Cuisine you may want to check your freezer to see if you have one of these three: Lean Cuisine Pesto Chicken with Bow Tie Lean Cuisine Chicken Mediterranean Lean Cuisine Chicken Tuscan These particular chicken meals may contain pieces of hard blue plastic. You can read more about the product recall and get the production codes to look for at the Web MD site. Food production on a large scale is not easy. There is the potential for so many things to go wrong. I worked in Quality Assurance for a small food company many years ago and I can honestly say that despite rigorous procedures and care, things happen. It’s a wonder that we don’t have more product recalls than we do. Lean Cuisine offers reasonably healthy and nutritionally balanced pre-prepared meals. I am not affiliated with the company in any way. Nor do I recommend depending on frozen entrees or any other packaged meals on a regular basis. Home-prepared meals from fresh whole foods are best. (In addition, there are the questions of environmental impact and social justice but that’s another discussion.) I do eat frozen entrees from time to time like most everyone else. I particularly like some of the Spa Cuisine choices because they seem to have more added fruits and vegetables than the others. Lean Cuisine has partnered with the non-profit organization Fruits and Veggies: More Matters. I agree, fruits and vegetables are very important! The Lean Cuisine website and Fruit and Veggies site offer some resources you might find helpful in your efforts to eat low calorie healthy meals. Lean Cuisine: You can download a PDF version of nutritional information for Lean Cuisine products. With the included chart you can get a better sense of which meals might fit best with your diet. Trying to keep your carb or fat grams down to a certain amount? Or maybe you need to watch your intake of saturated fat like me. Well now there’s no need to stand at the frozen food case at the grocers reading one Nutrition Facts label after another. (To learn how many grams of fat or carbohydrate you need on a 1200 or 1500 calorie diet you may want to read: 1200 Calorie Diet: Protein, Carbohydrate, Fat, and Fiber Needs) Lean Cuisine Products: Nutrition Information (Look for Wellness Tools then Nutrition Information. It is only available as a download.) Fruit and Veggies: More Matters 1. This organization provides lists of what fruits and vegetables are available by season. Very nice! This can be quite useful when you are planning meals for the week but you can’t remember if it is the right season for a certain fresh fruit or vegetable. Fruits and Vegetables: Availability by Season (Be sure to check my lists on the Women and Weight Website for which fruits and vegetables are your best bets as far as calories and fiber content: Fall Fruits and Vegetables: Low Calorie and High Fiber Low Calorie, High Fiber Winter Fruits and Vegetables High Fiber, Low Calorie Spring Fruits and Vegetables Low Calorie, High Fiber Summer Fruits and Vegetables 2. Something else you might want to explore is the recipe section for the Fruit and Veggies site. I spent a few minutes looking around and found some recipes I’d like to try! The calorie counts for certain recipes seems to be reasonable but do pay attention to the serving size. Fruits and Veggies: More Matters - Recipes There’s also a menu choice (see the sidebar on the right) that offers recipes that can be prepared in 30 minutes or less. If you would like more information on sites that offer healthy recipes or where to go to get nutrition information you may want to check out two of my previous review articles: Healthy Low Calorie Recipes: 8 Super Sites to See Nutrition Calculators: Review of the Best Sites Online Till next time, watch those calories and remember to eat healthy! weight loss weight management weight loss, weight managementfrozen entree lean cuisine diet weight loss healthy recipes fruits vegetables

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Body Fat Monitor and Weight Scale Reviews

A number of weeks ago I wrote an article on why you might want to consider owning a body fat monitor (Body Fat Scales) to assist your weight management efforts. I would like to purchase a bathroom weight scale for my husband and me that includes this feature. After spending quite a bit of time researching the possible choices, I learned a lot about what is available and what to look for when buying a unit. Tanita body fat monitors seem to be one of the most accurate and popular of the available products. A company by the name of Omron also makes electronic scales that are rated fairly well. In addition, Omron offers some handheld body fat monitors but these do not seem to have the same degree of reliability or accuracy as the more traditional looking bathroom weight scales. Electronic weight scales for home use now come with a number of additional features in addition to weight and body fat measurement. Some of these features include daily calorie estimation, metabolic age, body water percentage, muscle mass, and physique rating. However, the accuracy of these features is not clear. Here’s what I think you should keep in mind when choosing a bathroom scale with a body fat monitor: 1. Accuracy and Consistency with body weight. Ideally your weight will be the same whether measured at home or at your doctor’s office. When I visited a number of online product review sites, I found many satisfied customers who purchased scales that meet this test. There are a number of scales that also seem to rate well for consistency. If you test a scale in a retail shop, each time you step on, then off and on again, you should get the same reading. 2. Multiple-User Memory. Most scales come with the ability to store personal data for a minimum of two users. Some provide data storage for four or more users plus a guest. This is great for families so each person can track his or her own measurements independently. Another feature to look for are buttons to change from one user to another with your big toe (”toe buttons”). These buttons eliminate the need to reach down to make a change. 3. Easy to Read Digital Display. The larger the window and size of the numbers on an analog display, the easier it may be to read. I understand that some electronic scales have a display window that is backlit for better viewing. A few may even have a speech function to report the weight. 4. Consistency with body-fat measurements matters most.. Although body fat measurements may not be accurate, consistency will work. Look for consistency in the results and direction of change if you either lose or gain body fat. (To learn more about how body fat monitors work and why consistency matters please read my previous post: Body Fat Scales) 5. Caution! Body fat monitors should not be used by anyone with a pacemaker or by pregnant women. The small electric current emitted to measure body fat could interfere with the functioning of pacemakers and may be harmful to pregnant women. 6. Additional Features. Some electronic scales may offer an option to provide results specifically for athletes. If you work out 10 or more hours a week or have a resting heart rate of 60 or less (Tanita scales) this may be important for you. Athletes tend to have a much higher ratio of muscle to body fat, which changes the way the values are calculated. Other interesting features, as mentioned earlier, include daily calorie estimation, metabolic age, body water percentage, muscle mass, and physique rating. 7. Electronic weight scales need batteries to operate. They will work with four AA or a lithium battery. Tanita Body Fat Monitors Tanita BF679W Duo Scale Plus Body Fat Monitor with Body Water This scale offers a measurement mode for two adults and a guest. XXXXXXXX It monitors body fat and body water percentages in addition to weight. Changes in body water will have an effect on body fat measurement so this could be a valuable feature if it works. It also offers a unique feature for estimating daily calorie intake based on current weight level. The Tanita BF679 is manufactured to work for anyone weighing up to 300 pounds and it is backed by a three-year warranty. Of the 91 reviews I found at one site, this monitor received an average rating of 4 out of 5. (Many negative reviews seemed to come from individuals who had not sufficiently read or understood the limitations of the product.) At Amazon.com the Tanita BF679 received 36 reviews with a rank of 4.3 out of 5 stars. Overall this unit seems to offer good value for the price. Tanita BF680W Duo Scale Plus Body Fat Monitor with Athletic Mode and Body Water This scale offers four different modes of measurement: adult, child, athlete, and guest. It also has a recall function to compare your current weight with the last weight and body fat percentage. (The guest mode does not store data in memory.) This scale will work for anyone weighing up to 300 pounds. It has a 10 year parts and labor warranty. Of 27 reviews on one site it ranks 3.7 out of 5 stars. Tanita BC554 Ironman Glass InnerScan Body Composition Monitor Elite Series This body fat monitor and scale is one of the most comprehensive you’ll find for home use at a reasonable price. It is more expensive than the others reviewed here but it may be a good choice for you if you work out more than 10 hours a week and you would like to have more complete feedback about your diet and fitness routines. The unit provides measurements for metabolic age, muscle mass, healthy range, visceral fat, BMR, and physique rating in addition to body weight, body fat percentage, and body water. It will store user information for up to four individuals and can measure weight up to 330 pounds. Of 97 reviews on Amazon.com, this product received 4.1 out of 5 stars. Omron Body Fat Monitor and Scale OMRON HBF-400 Fat Loss Monitor with Scale The HBF-400 supports up to four personal profiles and can measure weights up to 330 pounds. The manufacturer claims this unit is designed to provide measurements for people of nearly all heights and ages (10 to 79). It also claims to customize measurements for males and females. This Omron scale provides measurement for body weight, body fat percentage, and body mass index (BMI). Average customer review is 4.0 out of 5 stars on Amazon.com. In conclusion: Each of the units reviewed here should provide you with an accurate body weight and consistent body fat measurement. Beyond that you will want to consider which features are relevant to your needs and which are not. Having more features does not necessarily make an electronic scale a better buy. If you do buy a unit, remember to read the instructions carefully! The specifics of each monitor are important. (For example, weigh yourself with dry not wet feet.) If you want to have the most accurate and consistent results possible, you will need to adhere to the manufacturer’s recommendations. Have a great week, watch those calories, and remember to eat healthy! Fat Loss Plan Reviews Weight Loss Programs Fat Loss Plan, Reviews, Weight Loss Programsbody fat monitor bathroom scale body fat scale body fat body weight weight loss fat loss

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Low Calorie Meat, Poultry, Fish, and Seafood: 100 Calories or Less

Without a doubt, meat, poultry, fish, and seafood are excellent sources of protein and other important nutrients. However, knowing what to select and why is not quite so simple. Fatty meats can be a significant source of calories and unhealthy fat. Fish and seafood can be a potential source of contaminants. Another concern is the use of antibiotics and hormones with poultry, pigs, and cattle. Here are some tips to help you out: 1. Choose lean cuts of red meat along with small portion sizes to keep the calorie count down as well as the amount of saturated fat and cholesterol. If you eat beef, I would strongly encourage you to seek out a quality source of grass fed organic beef. Lean cuts of grass fed cattle (also sheep and bison) can have significantly less fat than an equivalent amount of lean grain fed beef, as little as 1/3 the fat. Organic beef will be free of antibiotics and hormones. 2. As for fish, the potential health rewards of eating fish may outweigh possible risks for many people. The two contaminants of most concern with fish are mercury and PCBs (Polychlorinated biphenyls). With the exception of women who are pregnant, might become pregnant, or who are breast feeding, adult women can safely eat two servings a week of fish or seafood. However, if you are eating more than two servings a week, select a variety of fish or seafood to reduce your risk of contaminants from a single source. Predatory fish such as shark, swordfish, tilefish, or king mackerel are more likely to have higher concentrations of potential contaminants than other fish. Salmon is an excellent choice if you are watching your weight. I’ve included salmon as one of the top ten best choices for women and weight loss. (Top Ten Weight Loss Foods for Women) It is a great source of healthy fat as well as being a good source of protein and other nutrients. At the same time there’s good reason for caution. A study from a few years back revealed that farmed raised salmon had about 10 times more PCBs, dioxins, and pesticide residues than wild salmon. The Food and Drug Administration claims that the levels of PCBs are not high enough to recommend limiting the consumption of farmed salmon. However, I believe there is reason for concern because PCBs and dioxin can build up in body fat and remain there for decades. In addition to health concerns, farmed salmon also poses a significant environmental risk for wild salmon and other fish living in their natural habitat. (Report Cites Health Risks of Farm-Raised Salmon) So, if you can, purchase wild salmon rather than farm-raised. 3. Choose organic whenever possible to avoid potential problems from poultry, pork, and beef that might otherwise have traces of antibiotics or hormones. Low Calorie Portions of Meat, Poultry, Fish, and Seafood Pork: Lean Ham - 2 oz. - 82 calories (12.6 grams of protein) Pork Tenderloin (lean, roasted) - 2 oz. - 92 calories - (16 grams of protein) Canadian Bacon - 1 oz. - 40 calories - (about 6 grams of protein) Poultry: Light Turkey Breast Meat (oven-roasted without skin) - 2 oz. - 75 calories - (17 grams of protein) Chicken Breast without skin (2 oz. oven-roasted without skin) - 75 calories - (16 grams of protein) Beef: Beef (Round/Loin) Top Sirloin - 1 oz. - 60 calories - (8 grams of protein) Top Round - 1 oz. - 56 calories - (10 grams of protein) Seafood: Water-packed Tuna (about 2 ounces) - 70 calories - (15 grams protein) Shrimp - 3 oz cooked with moist heat - 84 calories - (about 18 grams of protein) Cocktail Shrimp - 1/4 cup - 40 calories - (8 grams protein) Crab Meat - 3 oz. - 94 calories - (19 grams of protein) Fish: Salmon (skinless and boneless pink salmon) - 60 calories - (10 grams of protein) Salmon Jerky - 1/2 oz. - 40 calories - (7 grams of protein) Tilapia fillet (cooked, dry heat) - 2 oz. - 73 calories - (15 grams of protein) Some Brand Name Products: Chicken of the Sea (Fancy Crabmeat) - 2 oz. - 40 calories - (7 grams of protein) Butterball Turkey Breast (Oven Roasted) - 2 oz. - 70 calories - (10 grams protein) Oscar Mayer Thin Sliced Deli Meat (Oven Roasted Chicken Breast) - 2 oz. - 60 calories - (10 grams protein) Oscar Mayer Thin Sliced Deli Meat (Turkey Breast) - 2 oz. - 60 calories - (9 grams protein) This list along with the ones I’ve shared previously should give you lots of ideas for healthy low calorie snacks: 1. Low Calorie Dairy Snacks 2. Healthy Low Calorie Fruit 3. Healthy Low Calorie Beverages 4. 28 Healthy Low Calorie Snack Foods to Go 5. Low Calorie Healthy Carbs: 100 Calories or Less I would encourage you to create your own short list of favorite low calorie food choices. Then keep it handy so you can stock up when you go grocery shopping. You may also want to post a list on your refrigerator to remind you of what is available for those times when you need just a little bit of something healthy and low cal! Till next time, watch those calories and remember to eat healthy! calories Health Maintenance weight loss calories, Health, Maintenance, weight losslow calorie meat fish poultry seafood weight loss healthy

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Sources of Hidden Sugar: What You Need to Know

By the year 2000, the average American consumed 31 tsp. of added sugar a day. This refers to ALL forms of sugar added in the processing or preparation of foods but not to the sugar that is found naturally in foods such as fruit or milk. Added sugar alone accounted for 496 calories! (Iowa State University, CARD, 2005) Are you average? I suspect you are NOT average or you wouldn’t be reading this article. However, you may be consuming far more sugar than you realize even if you avoid adding sugar to the foods you eat. Fortunately the year 2000 seems to have been a turning point for Americans and added sugar consumption. Even so, total sugar consumption remains very high. This may be because much of the sugar consumed is not obvious. It is “hidden” sugar. Sugar you are simply not aware you may be eating. Sugar is just a form of simple carbohydrate. As such it is neither good nor bad. Sugars associated with so-called “empty” calories or more specifically empty carbohydrates offer little food value other than calories (for example, candy and soda pop). Healthy carbohydrates on the other hand, are a good source of dietary fiber, vitamins, minerals, and possibly antioxidants and other healthy substances we have yet to discover. Does that mean you should forgo eating Halloween candy or sugary desserts? No, but it is a good reason why you are far better off limiting this sugar to small amounts for special occasions. The 2005 U.S. Dietary Guidelines recommend limiting added sugar to no more than 8 tsp. per day for the average reference woman eating 2000 calories. That would mean only 6 tsp. a day for 1500 calories or about 5 tsp. for a 1200 calorie diet. Wow! That’s next to impossible. Added sugar is in so many of the foods we eat whether we know it or not. Image via WikipediaTo put this in perspective, a tsp. of sugar is equivalent to approximately 4 grams. Go grab a box of breakfast cereal from your kitchen and look at the Nutrition Facts panel. Unless you grabbed a box of Fiber One by General Mills, I’ll bet your box of cereal has 5 grams of sugar or more per serving and that’s on the low side. Sugar is added for a good reason, it makes the cereal taste better and we’re more likely to eat it. But if you are watching your calorie intake and doing your best to eat healthy on a low calorie diet, there isn’t much room for the added sweetness. 4 grams of Sugar = Approximately 1 tsp. of Sugar So what do you need to look out for? The source of most added sugar in the diet of Americans is from soda pop and other soft drinks, candy, dairy desserts such as ice cream, cakes, cookies, pies, and sweetened cereals. I would imagine you are already aware of these. There are many sources of added sugar, however, that may not be as well known as the ones I just listed. This is the hidden sugar. Energy bars often have a lot of sugar. Nature’s Path Optimum Energy Bar has 19 grams of sugar! Ketchup tastes as good as it does because of the added sugar. A tablespoon of ketchup might have 4 grams of sugar, the equivalent of 1 tsp. Van Camp’s Pork and Beans has 7 grams of sugar in only 1/2 cup. That’s almost 2 tsp of sugar! Many salad dressings, spaghetti sauces, and yogurts, especially fruit-flavored yogurt have a significant amount of added sugar. If a food product is labeled as sugar-free or no added sugar, it means that no sugar was added during processing. However, foods may contain naturally occurring sugar or a product might be sweetened with a fruit juice concentrate (natural sugar). This is why you want to check the Nutrition Facts and Ingredient Labels when you buy packaged or canned food products. The Nutrition Facts label provides the total amount of sugar but it is not separated into the different kinds of sugar present. For that you will need to take a look at the ingredient label. Sugar comes in many different forms. Here are some of the most common terms: Brown sugar, corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrate, glucose, high-fructose corn syrup, honey, invert sugar, lactose, malt syrup, maltose, molasses, raw sugar, sucrose, syrup, sugar substitutes, and table sugar. Ultimately, your best bet to avoid eating too much sugar and the unnecessary calories that sugar can provide is to eat whole foods, with little or no processing and added sugar, such as fresh fruit and vegetables, whole grains, and legumes (beans). To get a better sense of how much added sugar you are consuming you might want to take a day or two and read the labels for every canned or packaged food you eat. Hopefully, you won’t be unpleasantly surprised! Weight Loss Success: Are You Buying the Best Products? Part One Weight Loss Success: Are you Buying the Best Products? Part Two Till next time, watch those calories and be sure to eat healthy! calories Health calories, Healthhidden sugar added sugar sugar calories health low calorie diets 1200 calorie diet

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Lean Cuisine and Your Diet

Body Fat Monitor and Weight Scale Reviews

Low Calorie Meat, Poultry, Fish, and Seafood: 100 Calories or Less

Sources of Hidden Sugar: What You Need to Know

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