Three square meals per day or five to six mini-meals? That's the question for many people and likely to be a topic of discussion with the publication of Jorge Cruise's latest book: The Three Hour Diet: How Low-Carb Diets Make You Fat and Timing Makes You Thin. Learn in today's Lean Plate Club what nutrition researchers are saying about your daily eating habits.
So how about it, LPCers? Small meals more often or larger meals more frequently? Tell us in today's Lean Plate Club Web chat from 1 to 2 p.m. ET. Can't join live? No problem. Leave your comments, tips or questions ahead of time.
The Cost of Super-Sizing
Super-sizing at fast food restaurants adds calories. If you are still tempted to go for the extra-large meal, a new report at last week's experimental biology meeting in San Diego may change your mind. University of Wisconsin researchers said the initial 67 cents saved from just one extra-large meal was offset by $1.57 spent on medical costs. By the way, that super-sized meal also has an additional 400 calories and 36 grams of fat.
Meals on the Mediterranean Diet
The Mediterranean Diet is rich in fruit and vegetables, whole grains, olive oil, nuts and seafood. It not only tastes great, but also appears to prolong life, as you'll discover in this week's shot of health news and notes.
What's for Dinner Tonight?
Start with Mixed Greens With Blueberries and Feta from the New American Plate Cookbook. Published by the American Institute for Cancer Research, this cookbook is a delight for both the eyes and taste buds that you won't want to miss.
It may be spring, but don't put away that slow-cooker. In last week's Food section, Bonnie Benwick reported how this handy appliance can help put some great dishes on your family's dinner table. Among the possibilities: Orange Black Bean With Cumin, Mexican Turkey, and Pork Tenderloin Braised in Milk With Fresh Herbs.
No slow-cooker? No problem. Eating Well magazine's Paprika Shrimp and Green Bean Saute is a great option and is ready in just 30 minutes. It's loaded with healthy omega-3 fatty acids and also counts towards our daily intake of vegetables recommended by the U.S. Dietary Guidelines.
By the way, women of child bearing age and young children, should be aware of some things about seafood. Trace amounts of mercury have been found in some seafood. Shrimp has undetectable amounts of mercury, but other types of shellfish have higher mercury levels and may pose health risks, according to the Environmental Protection Agency. The FDA recently issued a nationwide alert about Mama's Smoked Nova Salmon, because of a possible contamination with listeria.
Joy of Motion
Those step aerobics may do more than just burn calories. Last week at the experimental biology meeting, a team of researchers reported that step aerobics are better than strength training for improving bone density in your lower-body. During the six-month study, women who did step aerobics improved their lower bone density significantly more than those who just did lower body strength training. Speaking of strength training, in today's Moving Crew, discover how to make your weight training circuits faster and more efficient. Pilates is good for building core muscles--the abs and other key muscles in the trunk. Learn in today's Health section how Pilates may also help make you taller.
How are you moving more these days? Tell us in today's Lean Plate Club Web chat from 1 to 2 p.m. Can't join live? No problem. Leave your tips and suggestions ahead of time.
With a Little Help From Your Friends
During last week's Web chat, we ran out of time before this message could be posted:
Silver Spring, Md.: Hi Sally, I love vegetables and have figured out a fun strategy to eat them. Lately I have been sauteeing vegetables with some olive oil, garlic, and onion and making sure I get every color of the rainbow for the vegetables. It makes the dish beautiful to look at and is quite delicious. Every time I buy produce, I try to buy items of every color just to add variety. Thanks for letting me share.
Sally Squires: This is a great way to hit all the bases on flavor and nutrients, Silver Spring. Check out the 5 a Day program and learn why the colors of health are important to your well-being.
With all the fresh produce hitting the grocery stores, I tried a new cooking technique this week with asparagus. I placed it in a shallow pan, sprayed it with olive oil, sprinkled a little salt and pepper and broiled it, turning every few minutes. I topped it with Parmesan cheese, some chopped hard-boiled egg whites, slivered olives and sun-dried tomatoes in a little olive oil.
What are healthy meals are you making this week? Got a food find? Tell us during today's Lean Plate Club Web chat from 1 to 2 p.m. Can't join live? Leave your tips or questions ahead of time or email me at leanplateclub@washpost.com.
