Food Cures (59 page)
Authors: Carol Svec
Peanut Butter Pita with Yogurt
1 whole wheat pita (150 calories or less), lightly toasted and topped with 1 level tablespoon peanut butter. Enjoy with 1 cup fat-free plain or flavored yogurt (120 calories or less). Serve with chamomile tea.
LUNCH OPTIONS
(Approximately 400 to 500 calories)
Chicken-Spinach Sandwich with Broccoli
4 ounces grilled chicken breast with spinach leaves, tomato, and onion (and 1 optional tablespoon hummus, ketchup, barbecue sauce, or Dijon mustard) on 2 slices whole wheat bread (or pita). Serve with 1 cup steamed broccoli or Swiss chard topped with 2 tablespoons grated Parmesan cheese.
Veggie-Bean Burrito with Guacamole
1 whole wheat tortilla (150 calories or less) filled with ½ cup black beans, unlimited steamed vegetables (preferably collard greens, Swiss chard, chopped broccoli), 1 ounce shredded fat-free Cheddar cheese, and 2 tablespoons guacamole.
Yogurt Fruit Fiesta
1 cup fat-free, plain or vanilla yogurt (or 1 cup fat-free or 1% reduced-fat cottage cheese) mixed with ½ cup pineapple, ½ chopped apple (or pear), and ½ sliced banana; top with 2 tablespoons ground flaxseed, 1 tablespoon sunflower seeds, and 1 tablespoon chopped walnuts.
Turkey, Swiss Cheese, and Avocado Sandwich
4 ounces sliced turkey breast (or grilled chicken or lean ham), 1 ounce reduced-fat Swiss cheese, 2 to 3 thin slices avocado, and lettuce, tomato, and onion on 2 slices reduced-calorie, whole wheat bread (45 calories or less per slice). You may choose to add mustard (or 2 teaspoons reduced-fat mayonnaise or 2 teaspoons hummus). Enjoy with 1 cup green/yellow/red bell pepper sticks.
Baked Potato with Broccoli and Cheese
1 medium baked potato topped with 1 cup steamed or boiled chopped broccoli and 1 ounce fat-free or reduced-fat cheese (or ½ cup fat-free or 1% reduced-fat cottage cheese). Serve with 2 tablespoons fat-free or reduced-fat sour cream and optional salsa. Enjoy with 1 cup crunchy baby carrots.
DINNER OPTIONS
(Approximately 500 to 600 calories)
Turkey Chili with Brown Rice and Salad
1 serving (2 cups) Turkey Chili topped with 1 ounce shredded fat-free Cheddar cheese. Serve with ½ cup cooked brown rice (or amaranth or quinoa) and a tossed salad of leafy greens and optional peppers, carrots, and artichokes tossed with 1 teaspoon olive oil and 2 tablespoons balsamic vinegar or fresh lemon juice (or 2 tablespoons low-calorie dressing).
Grilled Salmon with Edamame and Swiss Chard
1 cup boiled edamame (soybeans in the pod) seasoned with salt substitute and 5 ounces grilled wild salmon seasoned with 1 teaspoon olive oil, preferred herbs, and fresh lemon. Serve with 1 cup steamed Swiss chard (or spinach).
Whole Wheat Penne with Chicken and Broccoli
1 serving Whole Wheat Penne with Chicken and Broccoli. Enjoy with side salad of leafy greens, tomatoes, peppers, and 1 tablespoon chopped walnuts tossed with 1 teaspoon olive oil and 2 tablespoons balsamic vinegar or fresh lemon juice (or 2 tablespoons low-calorie dressing).
Pork Tenderloin with Brussels Sprouts and Sweet Potato
5 ounces grilled, baked, or broiled lean pork tenderloin (or grilled chicken breast). Enjoy with 1 cup steamed Brussels sprouts (or collard greens, spinach, broccoli, or kale), topped with 1 tablespoon reduced-fat, soft tub, trans fat-free margarine. Serve with 1 medium plain baked sweet potato.
Sweet and Sour Tofu-Veggie Stir-Fry with Brown Rice
1 serving Sweet and Sour Tofu-Veggie Stir-Fry, with 1 cup cooked brown rice (or 1 medium baked white or sweet potato topped with 1 teaspoon reduced-fat, soft tub trans fat-free margarine or 1 tablespoon fat-free or reduced-fat sour cream.)
SNACK OPTIONS
100 calories or less
- Best Vegetables:
1 cup raw or cooked kale, broccoli, broccoli raab, bok choy, mushrooms, spinach, Swiss chard, peppers, carrots, Brussels sprouts, collard greens, or artichokes- Best Fruits:
1 cup watermelon (or 1 wedge), sliced strawberries, pineapple, or raspberries; ½ banana; 4 apricots; 20 whole strawberries- 1 reduced-fat string cheese (or 1 ounce any variety reduced-fat cheese)
- 1 cup fat-free milk
- Celery sticks with 1 level tablespoon peanut butter
- 1 hard-boiled egg (or 4 hard-boiled egg whites)
- ½ cup fat-free or 1% reduced-fat cottage cheese
100 to 200 calories
- 1 cup fat-free flavored yogurt topped with 1 tablespoon chopped pecans or sunflower seeds (or 2 tablespoons wheat germ)
- 10 raw almonds plus 1 serving fruit (see Best Fruits list)
- ¼ cup sunflower seeds or pistachio nuts in the shell
- Unsalted nuts: 1 ounce (about ¼ cup) plain or toasted walnuts, pecans, cashews, almonds, peanuts, or soy nuts
- 1 level tablespoon peanut butter on 70-calorie whole wheat pita bread
- 1 frozen banana
- ½ cup low-fat ice cream (200 calories or less)
- 1 cup diet hot cocoa with 1 serving fruit (see Best Fruit list)
- 1 cup edamame (soybeans boiled in the pod), seasoned with salt substitute
- Red/yellow/green pepper sticks with 2 heaping tablespoons guacamole or hummus
- ½ cup fat-free or 1% reduced-fat cottage cheese mixed with ½ cup raspberries (or sliced strawberries) and 2 tablespoons wheat germ
- 1 serving (2 cups) Tropical Mango-Citrus Smoothie
TURKEY CHILI
You won’t miss the high-fat beef in this hearty, well-seasoned dish, which relies on extra-lean ground turkey and black beans for its thick, crowd-pleasing consistency. Plus, you’ll receive a healthy dose of magnesium, folic acid, manganese, and fiber. Freeze leftovers in a tightly covered container, or store in the fridge for up to 3 days.
Makes 8 servings, 2 cups each
2 | | pounds extra-lean ground turkey breast |
1 | | can (28 ounces) crushed tomato (without paste) |
2 | | cups water |
2 | | large onions, coarsely chopped |
2 | | tablespoons chili powder |
2 | | teaspoons garlic powder |
1 | | teaspoon paprika |
1 | | teaspoon black pepper |
1 | | teaspoon cumin |
1 | | teaspoon dried oregano |
½ | | teaspoon ground red pepper (or more for hotter chili) |
2 | | teaspoons all-purpose flour |
2 | | cans (15 ounces each) black beans, well drained and rinsed |
1 | | can (15 ounces) corn, well drained and rinsed |
- In a large skillet over medium-high heat, brown the turkey, stirring to break up the meat. Drain the fat. Add the tomatoes, water, onions, chili powder, garlic powder, paprika, black pepper, cumin, oregano, and red pepper. Mix thoroughly. Cover and simmer, stirring occasionally, 25 to 30 minutes.
- Stir in the flour, and cook, stirring, 2 minutes. Stir in the beans and corn and cook, uncovered and stirring occasionally, for 20 minutes.
PER SERVING
269 calories, 34 g protein, 29 g carbohydrate, 2.5 g fat (1 g saturated), 45 mg cholesterol, 220 mg sodium, 8 g fiber; plus 120 mg folic acid (30% DV), 59 mg magnesium (15% DV), 0.38 mg manganese (15% DV)
WHOLE WHEAT PENNE
WITH CHICKEN AND BROCCOLI
This low-cal, nutrient-rich pasta dish is a favorite dinner among all three of my kids (believe me, that’s a feat). Even better, one serving provides 30% DV for vitamin B
6
, 43% DV for manganese, and 17% DV for magnesium. Plus, the cheese and broccoli supply a healthy hit of calcium. Enjoy it with a colorful tossed salad and you’ve got a nutritional powerhouse!
Makes 8 servings, 2 cups each
¼ | | cup extra virgin olive oil |
½ | | large onion, chopped |
4 | | cloves garlic, minced |
1 | | pound skinless, boneless chicken breast, cut into 1″ cubes |
8 | | cups broccoli florets |
1 | | package (18 ounces) whole wheat penne |
½ | | teaspoon Kosher salt |
2 | | tablespoons grated Romano cheese |
| | | Black pepper |
- Bring a large pot of water to a rolling boil over high heat.
- Meanwhile, heat the olive oil in a medium-size saucepan over medium heat. Add the onion and garlic and cook, stirring, until translucent, being careful not to let the onion brown. Add the chicken and cook, stirring, until no longer pink throughout. Remove from the heat and set aside.
- Once the water boils, add the broccoli and cook until firm yet tender. Using a slotted spoon or skimmer, transfer the broccoli to the saucepan with the chicken. Cook until the broccoli is soft.
- Return the large pot of salted water to a boil, and add the pasta. Cook until al dente, about 8 minutes. Drain the pasta, reserving 1 cup of pasta water. Add the pasta, water, and salt to the broccoli mixture, and toss to mix. Add the cheese and mix again. Serve immediately on individual dishes and top with fresh ground pepper to taste.
PER SERVING
378 calories, 23 g protein, 51 g carbohydrate, 9 g fat (1.5 g saturated), 34 mg cholesterol, 231 mg sodium, 8 g fiber; plus 6 mg Vitamin B
6
(30% DV), 1 mg manganese (43% DV), 65 mg magnesium (17% DV)
INSOMNIA
C
atherine is 47 and for most of her life has been what she calls “a champion sleeper.” Once, when Catherine was 12 years old, her younger sister got sick and passed out in the middle of the night. An ambulance came to the house, accompanied by two police cars and a fire engine. As the ambulance whisked the girl away with sirens blaring, neighbors heard the ruckus and came out on their lawns to see what was happening. Catherine, as you may have already guessed, slept through the entire incident. Thirty-five years later, the family members still tell the story with genuine astonishment that anyone could sleep so soundly.
Catherine lost her super-sleeper status after complex shoulder surgery two years ago. For eight weeks after surgery, she had to spend her nights sitting bolt upright on the couch; and for another eight weeks after that, she could only lean back on a huge pile of pillows—no lying down. For those four months the pain was so bad that she barely slept—three solid hours of sleep was a good night. Months later, after she was done with physical therapy, she could lie down flat on the bed, but she still didn’t sleep well. She said that it felt as though her body had forgotten how to sleep. No matter what time she turned in, no matter how many hours she had been awake, or how tired she was, she couldn’t seem to sleep longer than four hours. Even the smallest sound would awaken her and then she was up for the rest of the night. She mourned the loss of her sleep as though she had lost a close friend.
Catherine’s sister, Joanna, has a different problem. As a busy stay-at-home mom, Joanna had always managed to carve out time to relax in those precious hours between her daughters’ bedtime and her own. Joanna stuck to her routine as the girls grew; the only problem was that their bedtime got later and later. Preserving those few hours of private time meant staying up until 2:00 a.m. In a way it’s not a problem for her; she has no trouble staying awake, and no trouble falling asleep once she goes to bed. She gets up at 6:00 a.m. to get the girls off to school, and then settles in for a nap from 9:00 a.m. until 11:00 a.m. In the past two months, Joanna has decided to resume her career, but she can’t seem to break her night owl ways. She doesn’t want to apply for jobs until she knows that she can maintain a “normal” schedule, but she has been unsuccessful so far. Now she’s wondering if she might have to take shift work.
Catherine and Joanna’s father, Harry, is in his 80s. His insomnia has gotten steadily worse over the past decade, and he blames it on getting older. He has no trouble falling asleep…but
staying
asleep is a problem. No matter what time he goes to bed, he always wakes up between 3:00 a.m. and 4:00 a.m., and he can’t get back to sleep. He stays wide awake until about noon, but then he feels exhausted. By evening, when friends and family can schedule time to get together, he’s too tired to enjoy their company. He feels like he is missing half his life.
One family, three distinct sleep problems. Sadly, this family’s problems are not unusual. Experts at the National Institutes of Health estimate that about 70 million Americans experience sleep problems, and about half of those can be considered chronic. Insomnia is more than frustrating; it can be downright dangerous. Excess sleepiness increases everyone’s risk of injury from accidents. And lack of sleep can weaken the immune system, raising your chances of developing everything from a common cold to cardiovascular disease. Of course, long-term disease prospects are no help when you are lying in bed in the dark, wide awake with no hope of sleep. It is hard not to feel like you are the only person on earth staring at the ceiling. It’s lonely, and depressing…and unnecessary. Nutrition has answers for many different cases and types of insomnia.
WHAT AFFECTS YOUR ABILITY TO SLEEP?
Insomnia has many different faces. It can mean difficulty falling asleep, frequent waking throughout the night, or waking up too early in the morning. (But just because you don’t sleep much, that doesn’t necessarily mean you have a problem—many people feel that three or four hours of sleep each night are sufficient. They are happy to have more time in their day, and do not have insomnia.)
It is not unusual for just about anyone to have difficulty sleeping once in a while, particularly in times of stress, or during travel, or if the room you’re sleeping in is too hot, cold, noisy, or bright. These types of short-term insomnia are annoying, and can certainly affect the way you function the next day, but they are often easily remedied.
Temporary insomnia also can be caused by certain medications, including bronchodilators, pseudoephedrine (found in some over-the-counter cold medicines), antipsychotic medications, beta-blockers, calcium channel blockers, most antidepressants, and many, many others. If your insomnia started within two weeks of starting a new medication, talk with your doctor about whether there is a different medication or dose that might work better for you.
FAQS
When I drink coffee, I only drink decaf, but on the nights I have a cup, I notice I have a hard time falling asleep. My friend told me that even decaffeinated coffees and teas contain small amounts of caffeine. Is that true? Do I need to stop drinking hot beverages at night?
The teeny-tiny amount of caffeine in decaffeinated drinks is so inconsequential that it really shouldn’t affect your sleep (generally less than 5 milligrams per cup serving, compared to 100+ milligrams in regular coffee). There are a couple of reasons why your beverages might keep you awake. First, if you order decaf coffee at a restaurant, you may not be drinking real decaf. It is a sad fact that some restaurants accidentally serve full-caffeine coffee—instead of decaf. Even the color of the pot or the label on the tureen may be misleading. If caffeine is a real problem for you, I recommend you avoid coffee altogether when you eat out. Instead, order decaffeinated or herbal tea, and examine the tag to confirm that you received what you asked for. Another possibility is that there is a psychological reason…either you are worried about being kept awake, or you are too revved up from your evening’s activities. If there is any lingering doubt, switch to herbal teas, which naturally contain no caffeine.
If insomnia occurs at least three nights a week for a month or longer, it is considered chronic. At this point, lack of sleep becomes more than just an annoyance, it can be life altering. Almost all cases of chronic insomnia can be traced to a medical condition, a lifestyle habit, or a psychological preoccupation. Let’s take a closer look at all three.
MEDICAL CONDITIONS
Conventional wisdom had it that insomnia was age-related and you could reasonably expect your sleep habits to change after age 60. That’s no longer considered true. Although people do seem to have more difficulty sleeping as they get older, the underlying reason is usually medical. In other words, insomnia is not an inescapable companion of aging. For example, we know that sleep can worsen in people who have depression, gastroesophageal reflux disease (GERD), sleep apnea, restless legs syndrome, arthritis, kidney or heart disease, osteoporosis, cancer, or Parkinson’s disease—most of which occur more often in older people. Those disorders can affect neuron function, cause pain, interfere with breathing, or trigger major muscle movements—all of which can lead to sleeplessness. That’s why it is important to have all new cases of insomnia checked out by a doctor, to rule out the possibility of a physical disorder.
Remember Harry, Catherine and Joanna’s dad, who thought that his 10-year problem with insomnia was due to old age? It turned out that he had Parkinson’s disease. Three months after starting medication for the disorder, he was surprised to find that his insomnia had disappeared. Now, he regularly sleeps until 7:00 a.m. (or later!), and he has more energy later in the day. But really, curing Harry’s insomnia was just a side benefit—he was finally getting help for a disease that went untreated for years.
LIFESTYLE FACTORS
Everything that affects the rhythms of your life can affect your sleep pattern: the long work hours leading up to a deadline, a new exercise routine, a suddenly busy travel schedule. All that upheaval can be reflected in your sleep patterns. For example, when people retire, they may sleep later, or feel less stress than they did when they (or their spouses) were still working. These changes help some people sleep better, but others develop insomnia. It may take a while for the new lifestyle to become routine, and for new habits to assert themselves. Until then, sleeplessness can be a real problem.
Some lifestyle choices have an immediate effect on sleep. For example, caffeine and nicotine are common causes of insomnia because they can activate the brain. So if you need yet another good reason to quit smoking, do it to improve your sleep.
PSYCHOLOGICAL FACTORS
Mental preoccupation can have devastating effects on sleep. We all know how worrying over a plague-ridden work project can wreck a night’s sleep. Imagine if those feelings lasted for
years
. A friend of a friend, a lovely man who had been the comedian of his suburban neighborhood, lost his 10-year-old daughter to a car accident. He started down a spiral of insomnia that continues to this day, eight years later. He is not clinically depressed, but he is chronically sad and he just doesn’t sleep. He keeps himself in that personal hell as a way to assure that he doesn’t ever live a normal day without his daughter.
I wish he would see a doctor. If you have experienced long-term insomnia, I encourage you to see one, no matter what you think the cause is, no matter whether it is based in physiology or psychology…because you don’t have to live like that. Help is available.
HOW FOOD AFFECTS SLEEP
Combating insomnia through nutrition is about eating the right combination of foods in the evening, and—perhaps even more importantly—knowing what foods to avoid.
WHAT TO EAT FOR A GOOD NIGHT’S SLEEP
Among the best natural sedatives is tryptophan, an amino acid component of many plant and animal proteins. Tryptophan is one of the ingredients necessary for the body to make serotonin, the neurotransmitter best known for creating feelings of calm, and for making you sleepy. How sleepy? A 2005 study of people with chronic insomnia found that diet made a big difference. After three weeks, those who ate foods with high amounts of tryptophan with carbohydrates or who took pharmaceutical grade tryptophan supplements had improvements on all measures of sleep…and food sources worked just as well as the supplements.
The trick is to combine foods that have some tryptophan with ample carbohydrates. That’s because in order for insomnia-busting tryptophan to work, it has to make its way to the brain. Unfortunately, amino acids compete with each other for transport to the brain. When you eat carbs, they trigger the release of insulin, which transports competing amino acids into muscle tissue…but leaves tryptophan alone, so it can make its way to the brain.
BEST LOW-PROTEIN/HIGH-CARB FOODS FOR SEROTONIN PRODUCTION:
whole grain breads, crackers, and cereal; whole wheat pasta; brown rice, wild rice; whole wheat couscous; buckwheat; oats; oatmeal; amaranth; fruits, especially mangos, bananas, grapes, papaya, oranges, grapefruit, and plums; vegetables, especially spinach, yams, sweet potatoes, white potatoes, corn, squash, green peas, broccoli, Brussels sprouts, kale, asparagus, cauliflower, sugar snap peas, pumpkin, celery, beets; milk (fat-free, 1% reduced-fat), yogurt (fat-free, low-fat), low-fat ice cream, low-fat frozen yogurt
FAQS
I’ve been waking up with cookie crumbs in my pajamas and a mess in my kitchen. I think I’m getting up and eating at night, but I don’t remember any of it. Is this possible?
Yes, it is possible, and more common than you might think. There are several different reasons why this happens. If you are on a very restrictive weight-loss diet, your body may be doing what comes naturally—seeking food it desperately wants. If this sounds like you, I recommend eating one of my bedtime snacks to make sure you don’t get hungry in the middle of the night.
Or, maybe you’re eating enough during the day but “overly preoccupied” with food, even while you sleep. I’ve had some clients who were forced to put padlocks on the kitchen cabinets, and notes around the house reminding them to “Wake up” and “Do not eat!” In this case, I also recommend that you see a psychologist. Many times, sleep eating is a sign of an eating disorder of some sort. It’s always better to have these kinds of extreme behaviors checked out by a professional.
WHAT NOT TO EAT
BEFORE BED
CAFFEINE
It seems obvious, but you’d be surprised how many caffeine junkies come into my practice complaining of sleep problems! You should avoid caffeinated drinks and foods—coffee, tea, many soft drinks, and chocolate—several hours before bed. Caffeine is a natural chemical that activates the central nervous system, which means that it revs up nerves and thought processes. For people who are sensitive to caffeine, that excitation is not pleasant. It leaves them feeling jittery and slightly ill. If you drink caffeinated drinks too close to bedtime, chances are it will keep you awake. Of course, what
too close
means varies from person to person. Sensitive people should stop drinking caffeine at least eight hours before bedtime (that means by 3:00 p.m., if you hit the sack at 11:00 p.m.). You can play with your particular timing…just don’t experiment on a night when you’re counting on getting a good night’s sleep.