January 2004

Happy New Year! I hope that you had a joyous holiday season and that 2004 brings you good health and happiness. I am looking forward to another year of Sara Ryba Nutrition Newsletters. It is hard to believe that it has been 12 months since the first edition. In the 2004 SRN Newsletters, I will be adding a "Recommended Products" section. In each newsletter I will suggest food products that I find particularly tasty and/or nutritious (please note that I do not receive any monetary incentives for my endorsements). I hope that you enjoy this new addition to the newsletter, and as always, please feel free to send feedback or questions about any information contained in these newsletters.

In this edition, you'll find tips to get 2004 started on a healthy path. I'll also shed light on some frozen desserts that may be undermining your diet and weight loss goals. And finally, we'll review yet another research study that emphasizes the importance of physical activity in today's modern world. In this month's recipe section, I will offer up some creative ideas for entertaining family and friends on those lazy football Sundays, like Superbowl Sunday!

January Nutrition Tips: A Healthy Kick-off to the New Year

Savvy Food Shopping: When shopping for meals and snacks, a healthy dose of skepticism may serve you well. Somehow, when we read food labels, we are convinced that they must be accurate. Well, think again. There are many instances when nutrition labels do not accurately reflect the nutritional contents of the food that you are enjoying. A good example of this are the frozen desserts--"Tasti D-Lite" and "Crema Lita"--found at many NYC ice cream shops. (Those who know me know that I have always been suspicious of these products, but finally, there is some proof!) A recent study of these products found that this delicious treat is not as low in calories, fat and carbs as they would lead you to believe. As reported in the New York Post, The NYC Department of Consumer Affairs is investigating the nutritional content of these products. Not only are the calories higher than you are lead to believe, but the serving sizes are usually a great deal larger than what you ask for. A small Crema Lita is supposed to have 4 ounces and 60 calories, but in actuality, it has 6 ounces, and that small 6-ounce cup yields somewhere between 235 and 271 calories! The fat and carbohydrate were equally as misleading; in some cases the fat was 3 times as high as was advertised!

The take-home message is that if it tastes to good to be true, it probably is. Or at the very least warrants further investigation. You can usually trust large name food companies to be truthful when it comes to food labels, since they have too much to lose, and are under closer scrutiny by the FDA. However, they are also quite savvy at making the labels read the way they want to. They will often manipulate the serving size to make the calories appear to be lower. Or they will highlight one aspect of a food, (such as "fat-free" pretzels) which may cause you to overlook the other important facts on the nutrition label. So, the next time that you find yourself food shopping, give those food labels a double check, and don't always believe what you read.

Healthy Resolutions: January is a time of lofty diet and fitness resolutions. There will likely be increased traffic at both health food stores and fitness clubs. If you're one of the many people with New Year's resolutions that include losing weight, give yourself the best chance to succeed by making changes gradually. Studies have found that people who were most successful at losing weight made gradual changes over a long period of time. This appeared to be one of the keys to keeping the weight off. Instead of drastically reducing your calorie or fat intake, make small, yet sustainable, incremental changes to your diet. Also, focus on "health" rather than just weight loss. By looking at the total picture of good health, rather than just the number on the scale, you'll reap the broadest reaching benefits that healthy eating has to offer. Here are some small building blocks in which you can use to attain your healthy resolutions:

• Make it a rule not to eat while standing up, while on the phone, or in front of the TV.
• Eat at least 5 colors of fruit and veggies daily. The diverse colors will provide a wide variety of vitamins and minerals.
• Eat 2 servings of vegetables with both lunch and dinner, they will fill you up with fiber without adding many calories.
• Keep sodium limited by avoiding the saltshaker.
• Cut up raw fruits and veggies and bring a baggie of them with you for the day. Eat them as your in-between meal snacks.
• Take the stairs.
• Use fresh lemon on your salad, it adds a nice flavor and will save you hundreds of calories in salad dressing.
• Toss new greens into your salad. Try spinach, kale or watercress.
• Omit 100 empty calories from your diet today. That is just 2 cookies, 1 slice of bread or 8 ounces of cola or fruit punch. (Over the year that would result in a 10 pound weight loss!)
• Do some crunches, leg lifts, squats, or arm curls while watching TV or as mini-fitness breaks throughout the day.

Researchers compared the energy expenditure of daily tasks in 1920 to the modern day in 2003. The biggest difference in energy expenditure between 1920 and now, is plain old walking: we just don't walk anymore! The other tasks that burned off many more calories in 1920 as opposed to now are cleaning dishes, washing clothes, and finally stair climbing.

So, what's the bottom-line? Don't give up the modern "toys" of today just be sure to incorporate some daily activity in your life to make up for some of the changes that modernization has brought to our lives. In a word, walk more!

Pleasing Products:

Salsa
Desert Pepper Trading Company Black Bean and Corn Salsa
You have probably seen this as an ingredient in many of my recipes. I LOVE this salsa. I use it in burgers, fajitas, as a dip for tortilla chips and veggies, and on eggs. At 20 calories per 2 tbsp, you can eat it without guilt, and feel good about the healthy dose of lycopene (a powerful antioxidant thought to prevent many forms of cancers, most notably prostate) and fiber that comes in every spoonful.

Hot Cocoa
Swiss Miss "Diet" Hot Cocoa
This hot cocoa, which is sweetened with Splenda and enriched with calcium, is a great low calorie snack on a cold winter afternoon. At just 25 calories per serving, you will be delighted by the rich taste and filling nature of this warm drink. You will also get 30% of your daily calcium needs.

January Recipes: Lazy Sunday Snack Food

Turkey or Chicken Chili (this was a crowd pleaser from 2003)
This chili hits the spot on a cold winter day. It will please a large crowd, or you can freeze it in individual portions and easily heat and serve for a weekday lunch or dinner.

Ingredients
2 tbsp olive oil
2 large white onions, roughly chopped
2 cloves garlic, minced
3 tbsp chili powder
2 tbsp cumin
1 tbsp oregano
1 tsp cayenne pepper
3 bell peppers (assorted colors)
1-28 ounce can of diced stewed tomatoes
Ketchup
1-16 oz can of rinsed beans (either kidney or white beans)
1 pound of ground white meat turkey or cubed chicken breast (cut into 1 inch cubes)

Directions
In very large sauté pan add 1-2 tbsp of olive oil, then, add chopped onions, cooked until wilted ~8-12 minutes. Add minced garlic, and cook 1 additional minute. Add spices: chili powder, cumin, oregano, cayenne pepper, (or a pre-made chili spice mix from the supermarket), and stir until spices are mixed well with the onion/garlic mixture. Add bell peppers. Cook until just soft, about 12 minutes (sometimes I'll add mushrooms, zucchini or other veggies as well). Add 1-28 ounce can of diced stewed tomatoes, and juice, and a few squirts of ketchup. Mix well and let simmer for about 25 minutes, season to taste with more spices and salt/pepper. Then add 1-16 oz can of rinsed beans (either kidney or white beans) let simmer 5 more minutes. Meanwhile, in a separate pan, cook 1 pound of ground turkey or cubed chicken until done. (Use a non stick skillet with some cooking spray). Add chicken/turkey to chili, heat and serve.

Nutrition Information (Should make about 8-10 generous 1 1/2 cup servings)

• 235 calories
• 23 grams carbohydrate
• 6 grams of fiber
• 7 grams of fat
• 20 grams of protein

Crust-less Spinach Pie
I serve this spinach pie in squares as opposed to "pie slices" since it makes for easier finger food. You can do it that way, or make it more traditionally in a 9-inch pie dish.

Ingredients
3 10-ounce packages frozen chopped spinach, thawed and removed of all water (squeeze well with paper towels)
2 whole eggs, plus 2 egg whites
1/2-cup flour
1/4 tsp baking powder
1/4 tsp salt
2 cups (8 ounces) shredded low fat cheddar cheese
1-cup skim milk
Cooking spray to grease the pan

Directions
Preheat oven 350. Spray a 9 x 13 inch baking dish with non-stick cooking spray. Beat eggs in a medium sized mixing bowl. Add milk to eggs. In a separate bowl combine flour, salt, and baking powder. Add flour mixture to egg mixture and mix well. Add spinach and cheese, and stir well. Pour all contents into the baking dish. Cook at 350 until it begins to brown on the edges, about 35-40 minutes. Makes 32 small squares or 16 heftier portions.

Nutrition information (Serving size is 2 small squares):

• 77 calories
• 8 grams of protein
• 6 grams of carbohydrate
• 3 grams of fat
• 1.5 grams of fiber

May the New Year bring you and yours much happiness and peace. Enjoy this wonderful winter season by keeping focused on your healthy resolutions. And, as always, please feel free to contact me with any questions or concerns!

All the best,

Sara
Sara Ryba Nutrition