2013-06-18T18:28:00-04:00 Holly B. Clegg http://www.huffingtonpost.com/author/index.php?author=holly-b-clegg Copyright 2008, HuffingtonPost.com, Inc. HuffingtonPost Blogger Feed for Holly B. Clegg Good old fashioned elbow grease. tag:www.huffingtonpost.com,2013:/theblog//3.3412857 2013-06-10T18:42:25-04:00 2013-06-10T18:42:30-04:00

Holly B. Clegg http://www.huffingtonpost.com/holly-b-clegg/
Choose Healthy Cooking Over Fast Food

Americans tend to eat out often, on average, up to 4 to 5 times per week and one out of four people eat fast food every day. Don't let fast food be your everyday dinner as most menu options tend to be unhealthily too high in calories, fat and sodium. Cooking in the kitchen doesn't have to be a thing of the past. One hundred years ago people spent about seven hours per day in the kitchen and cleaning, now they are spending less than one hour! Today, with both spouses working, cooking, much less healthy cooking, can be challenging. With a few tips and tweaks, the newlywed can easily have a doable time-friendly, healthy kitchen in no time.

Keep a Well-Stocked Pantry

First of all, my favorite tip to achieve easy, healthy cooking is to keep a well-stocked pantry. It is like having a permanent shopping list -- keep all of your basics on your shelves, such as low-sodium broths, canned tomatoes, whole wheat pastas, frozen and canned veggies. This allows you to pull an ingredient out of the pantry and whip up a nutritious go-to meal in minutes without having to stress about what's for dinner.

Stock Your Freezer

And don't forget your freezer as it is an extension of your pantry. The freezer is a great place to store make-ahead meals and leftovers that make great, no-fuss dinners on an extra-busy day. Double the recipe and place half in the freezer to pull out when you need a quick healthier 'tv dinner' meal. Lasagna works well this way; just cut into portion sizes and freeze in individual freezer zip-top bags.

Choose Lean Meat

Also, if you see a great deal on lean cuts of meat or ground beef, pick up a few containers and freeze to pull out for a simple quick-fix. When buying ground meat, look for the leaner cuts that end in "loin" or "round," and purchase in bulk on sale. Shape into burger patties and pop into the freezer to pull out for a quick meal in seconds. No need to zip through the drive through when you can do it even faster, healthier and at your own convenience.

Proper Freezing Techniques

For successful frozen meals there are certain tips and techniques to follow to ensure the best flavor and texture of your food. Food must be at room temperature before freezing and avoid freezing high sodium foods as salt lowers the freezing point of water. Don't overload your freezer and when pulling out your frozen meal, do not put a cold dish in a hot oven as the dish may possibly break. Some foods do freeze better than others. Soups, stews and chilies tend to get richer in flavor over time, making a great freezable meal.

Choose the Correct Freezer Container

Remember to freeze your foods in the proper container to prolong their shelf live and avoid freezer burn. Air and moisture are the two major culprits in causing freezer burn. Some valuable tips when choosing your moisture proof and airtight food containers include, using proper plastic freezer containers or freezer plastic zip top bags. Pack food compactly into the container to reduce air but allow some room for food to expand. If planning on reheating frozen food in the same container, use only microwaveable-safe plastic containers.

Short-Cut Ingredients At the Grocery

These days the grocery stores are helping us out by offering time-saving short cut ingredients so take advantage! No time to chop? Make it easy on yourself and buy fresh or frozen white and green onions already chopped -- no tears required! You can also find chopped onions and peppers in the freezer aisle. Raid a salad or olive bar and buy already cut cabbage (coleslaw) and Kalamata olives for special recipes. If a recipe calls for chicken, use rotisserie or frozen grilled chicken breasts from the store for a time saver. Simply used the cooked chicken in any casserole, pasta salad or mix with green lettuce and your favorite veggies for a healthy hearty meal in minutes.

Quick and Easy Gourmet Meals

Marinara in a jar is another great way to have dinner ready in a flash. With so many sauce options available today, you can even find "healthy" low-sugar varieties. To take it up a notch add your own browned ground meat and chopped sautéed veggies, such as onion, celery, carrots and garlic for an easy gourmet sauce over pasta. Also, why not give whole grain pasta a try? For health, make the transition to whole grain rice and pasta for extra nutrients and fiber, as one cup of white rice contains less than one gram of fiber, while one cup of brown rice contains more than three grams of fiber.

And remember to always keep nutritious and quick snacks on hand, which are easy to make too. By keeping whole wheat flour, oats, fruit, nuts and dried berries on hand you can easily whip up on-the-go granola, breakfast bars and muffins. No need for intimidation in your kitchen anymore! By keeping a these go-to healthy basics stocked in your pantry, refrigerator and freezer you now have the tools to conquer that empty plate with an easy, yet delicious meal that is sure to please your spouse!

With over 1 million cookbooks sold, Holly Clegg has become a culinary expert on practical easy, healthy recipes through her best-selling trim&TERRIFIC® cookbook series, including the more health-focused cookbooks, Diabetic Cooking with the ADA, Eating Well Through Cancer, and Eating Well to Fight Arthritis. Clegg has appeared on Fox & Friends, NBC Weekend Today, The 700 Club, USA Today, Web MD, and The Huffington Post. Visit www.hollyclegg.com or http://thehealthycookingblog.com to learn more about Holly's food tips and visit her author blog on Red Room.]]> tag:www.huffingtonpost.com,2013:/theblog//3.3260498 2013-05-20T10:08:48-04:00 2013-05-20T10:09:01-04:00

Holly B. Clegg http://www.huffingtonpost.com/holly-b-clegg/ second most frequently reported chronic condition, with more than 100 types of arthritis that each affect the body differently. Eating healthy is good for us, but did you know your diet can make a difference in the way you feel? Although a variety of foods are always important, there are certain vitamins and nutrients that specifically help prevent inflammation and ease the symptoms of arthritis. These tips and standout nutrients are real power players in reducing inflammation and easing symptoms.

Arthritis and Inflammation

The most basic definition of arthritis is inflammation in the joints. Inflammation is the body's immune response to protect and heal us from infection and foreign substances, including bacteria and viruses. Chronic, or prolonged, inflammation results in long-term tissue destruction and may be the underlying basis to hosts of chronic diseases such as some cancers, cardiovascular disease, diabetes, Alzheimer's disease, and arthritis. Several nutrients may be specifically important in helping to reduce inflammation.

The Value of Vitamin C

The antioxidant vitamin C is found in foods such as bell peppers, oranges, kale, spinach, and strawberries. Did you know there is more vitamin C in a red bell pepper than an orange? This water-soluble vitamin plays an important role in growth and tissue repair.

Load Up on Carotenoids

Carotenoids are antioxidants with powerful anti-cancer and immune-boosting properties to help reduce inflammation in the body. Carotenoids are naturally-occurring pigments that are mostly responsible for the color red, yellow, and orange in fruits and vegetables but found in some dark green vegetables also. Foods high in carotenoids are found in sweet potatoes, tomatoes, carrots, and Brussels sprouts. Beta-carotene, a well-known carotenoid, is one of more than 600 carotenoids that are considered "provitamin A" compounds that the body can convert to retinol, an active form of vitamin A.

Amazing Omegas

Omega-3 fatty acids are another important nutrient to include in your diet in the fight against inflammation. They are essential for the body to work properly and we must get them through diet, as they are not made in the body. Research supports a long list of health benefits, including arthritis, from eating foods rich in omega-3 fatty acids. Omega-3 supplements are popular; however, the body absorbs and uses the fatty acid much better from food, which includes salmon, walnuts, soybeans and flax seeds.

Indulge in Calcium

Calcium is the most abundant mineral in the body and is required for many important metabolic, vascular and muscular functions. However, only 1 percent is needed for these highly-regulated mineral functions, as 99 percent of the calcium in the body is stored in the bones, making it the main nutrient for bone health. Foods rich in calcium include dairy products -- milk, yogurt, cheese -- fortified cereals, tofu, sesame seeds and dark leafy greens. Vitamin D plays a major role in bone health, as well, since the fat-soluble Vitamin D is vital for the absorption of calcium. Although few foods have the vitamin naturally present, milk, orange juice and cereal are often fortified. Known as the "Sunshine Vitamin," sun exposure allows the body to produce vitamin D when the ultraviolet light hits the skin.

Create an Arthritis-Friendly Kitchen

There are times your joints are hurting, making it difficult to do everyday tasks, especially preparing and cooking meals in the kitchen. However, there are several techniques and modifications you can do to help minimize the stress on your joints to reduce inflammation. It is important to arrange your kitchen with accessibility in mind. Set up your shelves with convenience in mind with the most used items closest to reach. Install pull-out drawers instead of cabinets to easily access your cookware or use wall hooks or a ceiling pot hanger to eliminate unnecessary bending. If possible, install a pot filler at your stove to keep from walking with heavy pots of water.

Decrease Joint Stress With Simple Suggestions

Some helpful equipment and utensils to decrease the stress on your joints include using aluminum cookware, as they are much lighter. Always use a pot with two handles rather than one, so that you can use both hands to support and distribute the weight evenly. Look for lighter ergonomic cooking tools with easy grips and non-slip handles. And most importantly, try to use electronics such as a food processor, standing mixer, can opener, electronic whisker, and blender to avoid the repetitive motion of stirring, chopping or grating.

Although research isn't always conclusive, we do know that overall diets high in anti-inflammatory foods have lower age-related chronic disease incidence, proving good-for-you food can improve the way you feel.

With over 1 million cookbooks sold, Holly Clegg has become an expert on easy, healthy recipes through her best-selling trim&TERRIFIC® cookbook series, including the more targeted health focused cookbooks, Diabetic Cooking with the American Diabetes Association, Eating Well Through Cancer and Eating Well to Fight Arthritis. Clegg has appeared on Fox & Friends, NBC Weekend Today, The 700 Club, USA Today, Web MD and The Huffington Post. For more information, visit www.hollyclegg.com. Read Holly's blog on Red Room.

For more by Holly B. Clegg, click here.

For more on personal health, click here.]]> tag:www.huffingtonpost.com,2012:/theblog//3.1180277 2012-01-06T20:00:03-05:00 2012-03-07T05:12:01-05:00

Holly B. Clegg http://www.huffingtonpost.com/holly-b-clegg/
Our focus should be on what we can eat, not what we can't. The idea of a "super food" makes us believe that one certain food should be regarded above the rest, when really eating healthy is not about eating less, but about enhancing our foods with more of the good stuff: fruits, vegetables and whole grains. With quick, easy and healthy recipes, you can pretend your kitchen has that drive-through window. So, don't think your only option to meet those daily guidelines is by eating five apples a day when a tuna salad can include apples, and pasta or soup can include those veggies.

Nothing beats a traditional burger; however, by selecting a cut of meat that ends in "loin" (ground sirloin) or "round" (ground round), you have the leanest meat, making a better choice and reducing your risk for heart disease. Pile that burger up with vibrant colors such as bright, leafy baby spinach for a good source of vitamins and antioxidants; juicy red tomato slices rich in lycopene, decreasing the risk of heart disease and some cancers; and heart-healthy avocados. Choose a whole-grain bun for increased fiber and health benefits such as weight maintenance and decreased risk of chronic diseases.

And what goes better with a burger than fries! Not the deep-fried, grease-soaked variety. Researchers have found that kids today get up to 25 percent of their vegetable intake from fries. You will not believe how easy it is to make your own at home using fiber-rich sweet potatoes. By baking them, you will cut down on the saturated, artery-clogging corn oil used most often to fry them. Choose sweet potatoes for your fries as they are one of the most nutritious vegetables, contain virtually no fat or sodium and are packed with fiber, vitamin A, beta carotene, iron and potassium. Once cut, spread out on a baking pan, drizzle with a little olive oil, salt and pepper and bake. Or change it up a bit by sprinkling a little cinnamon and sugar or add a kick with southwestern seasonings.

In my idea of a healthy lifestyle, I always save room for dessert! Dark chocolate has been recognized for its antioxidant benefits, so might we think of chocolate-covered strawberries as a health food? Pizza is an excellent canvas for all sorts of healthy toppings -- of course veggies and lean meats -- but also fruits! Using an oatmeal or sugar cookie crust, top with light cream cheese and your favorite fruits in season.

It's that time of year again: the familiar story of made, then broken, New Year's resolutions. Everywhere you look, diets are telling you what not to eat. But you will find that you don't have to give up anything! I am not giving up my favorite foods, so I certainly don't expect you to. Pizza, burgers, fries and dessert, you can have it all because I trim the recipes down, while keeping them terrific.

My go-to trim&TERRIFIC "D.I.E.T." goes back to portion control: "Don't Ingest Everything Today!" So, if you don't have time to cook, and want a healthier lifestyle, my "D.I.E.T." philosophy is the way to go.

For more by Holly B. Clegg, click here.

For more on diet and nutrition, click here.

Holly Clegg, author of the "trim&TERRIFIC®" cookbook series and specialized diabetic and cancer cookbooks, including "Eating Well through Cancer," has been writing about the relationship between food and health for two decades. She is a monthly contributor to "Thrive" (Cancer Treatment Centers of America's monthly publication) and "Breast Cancer Wellness," and has been featured as a healthy living expert in "USA Today" and TV shows such as "Fox & Friends." Check out Holly's latest book, "Too Hot in the Kitchen," on Red Room, where you can read her blog.
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Holly B. Clegg http://www.huffingtonpost.com/holly-b-clegg/ sugar-loaded snacks. Even though this holiday focuses on the children, there are always adults around, and all of that trick-or-treating can really make a crowd hungry!

A simmering pot of hearty soup on the stove is a satisfying economical dinner that not only feeds a crowd, but also this one-pot meal leaves little cleanup. Not enough bowls to go around? Don't worry; pull out mugs for easy entertaining. Make sure you choose nutritious ingredients for your soup such as protein-rich beans, which are full of heart healthy fiber. Whether navy, kidney, or black beans, all are a budget-friendly, tasty way to add filling protein and fiber to your meal. Aim for 20-35 grams of fiber daily for its optimum health benefit of weight maintenance, and chronic disease prevention such as diabetes, heart disease and some cancers. Even if a dish doesn't call for beans, toss them in any soup, pasta or stir-fry as they are a complementary ingredient to any recipe. Other easy and nutritious soup additions are nutritionally rich sweet potatoes, barley and whole wheat noodles. Look for the orange-y naturally sweet Louisiana yams for the sweetest of sweet potatoes.

Popcorn is an easy and affordable, healthy treat folks of all ages enjoy snacking on. Did you know three cups of popcorn contains 3.5 grams of fiber? For a fun and spirited snack the kids will get a kick out of, cut grilled cheese sandwiches into Jack-O-Lanterns. Using whole wheat bread and reduced fat cheese makes this all-American favorite a better choice. Creepy crawler sandwiches are just as fun using peanut butter and whole wheat bread sandwiches for the body, carrot sticks for the legs, and raisins for the eyes. Keep the black and orange them going by mixing red and yellow food coloring to make orange, adding it to sweet treats like cookies and whipped topping on pies. On Oct. 31 every year, neighborhoods seem to sparkle with that contagious Halloween spirit -- just don't let Halloween scare you when it comes to cooking for casual company!

Southwestern Soup

This hearty soup is a real family-pleaser and stomach-filler.

Makes 9 (1-cup) servings

1 pound ground sirloin
1 cup chopped onion
2 cups water
1 (10-ounce) can diced tomatoes and green chilies
1 cup salsa
2 cups cubed, peeled, Louisiana yams (sweet potatoes)
1/2 teaspoon chili powder
1 teaspoon ground cumin
1/2 teaspoon minced garlic
Salt and pepper to taste
2 cups frozen corn

1. In large nonstick pot, cook meat and onion over medium heat until meat is done, about 5-7 minutes. Drain excess fat.
2. Add remaining ingredients, except corn. Bring to a boil. Reduce heat, cover, simmer about 30 minutes.
3. Add corn, continue cooking, covered, 15 minutes.

Nutritional information per serving
Calories 149, Calories from fat 17 percent, Fat 3 g, Saturated Fat 1 g, Cholesterol 28 mg, Sodium 289 mg, Carbohydrate 19 g, Dietary Fiber 3 g, Sugars 4 g, Protein 13 g, Diabetic Exchanges: 1 starch, 1 vegetable, 1 1/2 very lean meat

Jack-O'-Lantern Sandwiches

Year-round this can be a grilled cheese "face" sandwich, and in the fall it becomes the ideal Halloween sandwich.

Makes 1 Jack-O'-Lantern Sandwich

2 slices dark bread (pumpernickel or dark whole wheat)
1 slice reduced-fat American cheese

1. On one slice of bread, cut out jack-o'-lantern face. Place slice of cheese on an uncut slice of bread.
2. Broil or toast in oven until cheese is melted. Remove from oven, and top with cut slice of bread.

Nutritional information per serving
Calories 181, Protein (g) 10, Carbohydrate (g) 27, Fat (g) 5, Calories from Fat (%) 22, Saturated Fat (g) 2, Dietary Fiber (g) 3, Cholesterol (mg) 10, Sodium (mg) 683 Diabetic Exchanges: 1 lean meat, 2 starch

Creepy Crawlers

Kids will have lots of fun making these sandwiches. They will even eat the carrot strip "legs."

Makes 1 sandwich

2 slices bread (whole wheat)
2 teaspoons peanut butter or enough to cover bread
1 carrot, peeled and sliced into 8 sticks
2 raisins

1. To make a sandwich, cut circles out of 2 slices of bread with round cookie cutter or glass. Spread peanut butter on top of one circle.
2. Place 8 carrot sticks for "legs" on edge of circle, sticking out on both sides. Top with other circle of bread, and put two raisins on top for eyes.

Nutritional information per serving
Calories 217, Protein (g) 7, Carbohydrate (g) 32, Fat (g) 7, Calories from Fat (%) 29, Saturated Fat (g) 1, Dietary Fiber (g) 4, Cholesterol (mg) 0, Sodium (mg) 317 Diabetic Exchanges: 0.5 high-fat meat, 1.5 starch, 1.5 vegetable

This year trick and tweak the recipes to include these simple healthier options for a healthier and happy Halloween.

Holly Clegg, author of the "trim&TERRIFIC®" cookbook series and specialized diabetic and cancer cookbooks, including "Eating Well through Cancer," has been writing about the relationship between food and health for two decades. She is a monthly contributor to "Thrive" (Cancer Treatment Centers of America's monthly publication) and "Breast Cancer Wellness," and has been featured as a healthy living expert in "USA Today" and TV shows such as "Fox & Friends." Check out Holly's latest book, "Too Hot in the Kitchen," or on Red Room where you can read her blog.


]]> tag:www.huffingtonpost.com,2011:/theblog//3.996997 2011-10-15T11:37:03-04:00 2012-01-21T05:12:01-05:00

Holly B. Clegg http://www.huffingtonpost.com/holly-b-clegg/ fatigue as a result of your treatments; you may be challenged by the prospect of cooking for a loved one who has a diminished appetite; or you may be facing side effects that limit the types of foods that are appealing or easy to eat. All of these factors can get in the way of your ability to eat nutritious, tasty foods.

But now more than ever is the time to remember that eating well and enjoying good food is critical to your overall wellness. Nutrition is important in prevention and in sustaining a healthy lifestyle. But eating healthfully does not mean you need to give up great taste. Nobody should have to eat food that does not taste good. This applies to busy families looking for healthy and convenient recipes, to individuals managing diabetes and other health issues, and specifically to those diagnosed with cancer.

Learning which foods can yield real benefits by providing needed nutrients and helping combat side effects at this challenging time can be especially helpful. Did you know that there are "super foods" that have been shown to be effective in helping fight cancer?

Learning to incorporate these foods into the recipes that you know and love is one way to ensure that you are being proactive when it comes to your recovery. And it's easier than you might think. By making subtle changes to your favorite dishes, you can add nutritional value while still enjoying the comfort of foods you love.



Holly Clegg, author of the "trim&TERRIFIC®" cookbook series and specialized diabetic and cancer cookbooks, including "Eating Well through Cancer,"has been writing about the relationship between food and health for two decades. She is a monthly contributor to Thrive (Cancer Treatment Centers of America's monthly publication) and Breast Cancer Wellness, and has been featured as a healthy living expert in USA Today and TV shows such as Fox & Friends. Check out Holly's latest book, "Too Hot in the Kitchen", or on Red Room where you can read her blog. ]]> tag:www.huffingtonpost.com,2011:/theblog//3.969085 2011-09-22T08:20:00-04:00 2012-01-23T05:12:01-05:00

Holly B. Clegg http://www.huffingtonpost.com/holly-b-clegg/
Although our genes do play a role in if we acquire certain degenerative diseases such as Alzheimer's, the brain is a powerful organ, and feeding it optimum fuel or "brain food" is proven to keep it performing at it's optimum level.

Make sure to include these top 5 brain foods to your daily diet for their strong mental and memory protective benefits.


Holly B. Clegg, author of the trim&TERRIFIC® cookbook series and specialized diabetic and cancer cookbooks, has been writing about the relationship between food and health for two decades. Check out Holly's latest book, "Too Hot in the Kitchen" on Red Room, where you can read her blog.



]]> tag:www.huffingtonpost.com,2011:/theblog//3.920482 2011-08-11T23:28:53-04:00 2011-10-11T05:12:01-04:00

Holly B. Clegg http://www.huffingtonpost.com/holly-b-clegg/


Holly B. Clegg, author of the trim&TERRIFIC® cookbook series and specialized diabetic and cancer cookbooks, has been writing about the relationship between food and health for two decades. Check out Holly's latest book, "Too Hot in the Kitchen," on Red Room, where you can read her blog.]]> tag:www.huffingtonpost.com,2011:/theblog//3.890350 2011-07-07T08:08:56-04:00 2011-09-06T05:12:01-04:00

Holly B. Clegg http://www.huffingtonpost.com/holly-b-clegg/ diabetes, you may feel as though you have to give up your favorite dishes all together. Not so! There's no need to completely change your menu, just how you prepare it.

With a healthy meal plan and a few simple adjustments to the menu, anyone, even those with diabetes, can enjoy a delicious and fun party.

Of course, because more than 8 percent of the American population has been diagnosed with diabetes, it is important to understand that there is no magical diabetes diet. Portion control, moderate sugar and low fat are not just guidelines for diabetics to keep in mind, but for everyone's health, as it really is the healthiest way to eat.

These six simple tips and tweaks to your party menu will transform you into a winning host, with everyone enjoying a healthier meal without tasting the difference!



With a few easy substitutes, such as adding veggies to dips, using sugar-free instant pudding and incorporating nonfat products, you can deliciously feed a crowd while pleasing those with diabetes at the same time.

Holly B. Clegg, author of the trim&TERRIFIC® cookbook series and specialized diabetic and cancer cookbooks, has been writing about the relationship between food and health for two decades. Check out Holly's latest book, "Too Hot in the Kitchen," on Red Room, where you can read her blog.]]> tag:www.huffingtonpost.com,2011:/theblog//3.867242 2011-06-05T10:27:00-04:00 2011-08-05T05:12:01-04:00

Holly B. Clegg http://www.huffingtonpost.com/holly-b-clegg/ cancer and treatment that can affect taste buds, including a diminished appetite, limited foods that are appealing and changes to your taste and smell. Although the goal of cancer treatment is to destroy the cancer cells, normal cells can be damaged in the process, affecting how you feel. When going through treatment, each hour, each day and each week you can feel differently. As a person experiences these side effects, it is important to know the foods that are better tolerated and help to ease the symptoms.

The most common side effect of chemotherapy is loss of appetite, or anorexia, which can be a result of radiation, stress, depression and the cancer itself. Taste changes may also be an issue caused by treatment, resulting in flavor changes and or no taste at all.

• Eat by the clock at regularly scheduled times. Your appetite signal may not be intact.
• Eat between meals with high calorie, high-protein diet snacks and supplements, like cheese or peanut butter and crackers, hard boiled eggs or a nutritional energy drink supplement.
• Add cream or butter to soups, cooked cereals and vegetables to increase calories. Add gravies and sauces to vegetables, meat, poultry and fish until weight loss is no longer a problem.
• Try things to enhance smell, appearance and texture of food. Be creative with desserts.
• Tart flavors such as lemon wedges and tart candies, peppermint or lemon drops may reduce the sensations of bitter or sour taste. Try choosing sugarless kinds. Try drinking lemonade. (If you have a sore mouth or throat, do not use this tip.)
• If you experience that "metallic" taste in meat, try marinating it in a reduced sodium soy sauce or fat free Italian dressing to intensify the flavor. If red meat doesn't work, try eating chicken, seafood or beans for protein.
• Add extra seasonings to give the food more flavor such as onion, garlic, chili powder, basil, oregano, rosemary, tarragon, barbecue sauce, mustard, ketchup or mint. The rule of thumb is to add a little at a time to see if you can perk up those taste buds.
• Rinse your mouth with tea, ginger ale, salted water or water with baking soda before eating to help clear your taste buds.
• Use plastic utensils if you're bothered by a bitter or metallic taste.
• Marinate meats or cook them with sauces or tomatoes to help improve the flavor. Meats that are cold or at room temperature may be more palatable.

Neutropenia, or low white blood cell count, occurs after chemotherapy treatments for most patients. Neutropenia normally lasts for three to seven days. As soon as your counts have returned to normal, you can return to a regular diet.

• To decrease your risk of infection, avoid fresh fruits, vegetables, raw meat or fish during the time your blood counts are low.
• Avoid crowds and anyone who is ill until your blood counts are normal.
• Always wash cooking utensils and surfaces that contact food well with soap and hot water.
• Avoid uncooked herbs and spices and honey -- use molasses.
• Processed cheese, canned or cooked fruits, cooked or baked goods, jello, syrup, ice cream and sherbet made from pasteurized products are acceptable.

A dry or sore mouth, caused by chemotherapy or radiation, can get sore seven to 10 days following certain chemotherapy treatments. Precaution and care in choosing foods must be taken to sooth this sensitive side effect. Practicing good oral hygiene can help tremendously. Soft foods should be readily available, while avoiding rough textured, spicy, pain inducing foods.

• With a sore mouth, avoid spicy, coarse textured foods, very hot or cold foods and beverages, citric juices or foods containing citric acid (tomatoes, oranges, lemon, etc.)
• Limit alcohol, caffeine and tobacco, as they can dry out your mouth and throat and promote further irritation.
• Cut food into small pieces.
• Softer and easy to swallow foods include soft, creamy foods such as cream soups, cheeses, mashed potatoes, pastas, yogurt, eggs, custards, puddings, cooked cereals, ice cream, casseroles, gravies, syrups, milkshakes and nutritional liquid food supplements.

The gastrointestinal tract is often affected by cancer treatments, which can bring nausea, vomiting, diarrhea and constipation along with it. Healthy well-tolerated high fiber foods are important for alleviating constipation, while low fiber foods are helpful for vomiting and diarrhea relief.

• Try eating foods that don't have strong odors to reduce feeling nauseous.
• When stomach is upset, eat foods at room temperature. This can decrease the food tastes and smells.
• Save your favorite foods for times when you feel well. Try not to eat one to two hours before treatment or therapy. If you no longer enjoy beef or pork, you may find chicken, fish, eggs, milk products or legumes more appealing.

Constipation:

• Eat high-fiber foods, such as whole grain breads and cereals, fruits and vegetables (raw and cooked with skins and peels on), popcorn and dried beans.
• Try adding shredded veggies into other casseroles or recipes.
• Bran (such as wheat bran) may be added to baked goods or casseroles. By consuming two tablespoons of wheat bran, your stools will be softer and easier to pass.
• Remember when you increase bran intake; increase your water intake also.

Diarrhea:

• Eat smaller mini meals throughout the day to see what you can tolerate.
• Avoid raw vegetables and fruits, and high fiber foods, nuts, onions, garlic
• Avoid spicy food and greasy, fatty or fried foods.
• Limit caffeine intake and milk.
• Ginger can be soothing to the stomach: gingersnaps, ginger candy
• Drink and eat high-potassium foods, such as fruit juices and nectars, sports drinks, potatoes without the skin and bananas.
• Be sure to sip fluids throughout the day to prevent dehydration
• Soluble fiber can be used to relieve mild to moderate diarrhea. Soluble fiber soaks up a significant amount of water in the digestive tract causing stool to be more firm and pass slower.
• Soluble fiber sources include: Legumes, oats, bananas, apples, berries, broccoli, carrots, potatoes and yams (without skins).

Maintaining adequate calories and nutrition during this time can be a difficult task, however it is very important to keep nutrition a priority for optimal health and strength, while incorporating nutrition therapy to help ease the side effects of your treatment.

Holly Clegg, author of the "trim&TERRIFIC®" cookbook series and specialized diabetic and cancer cookbooks, has been writing about the relationship between food and health for two decades. Holly is a national spokesperson for AmMed Direct, mail order diabetes supplies, and has created videos for affordable healthy recipes for Walmart.com. Check out Holly's latest book, Too Hot in the Kitchen, on Red Room, where you can read her blog.






]]> tag:www.huffingtonpost.com,2011:/theblog//3.858145 2011-05-16T06:00:57-04:00 2011-07-16T05:12:02-04:00

Holly B. Clegg http://www.huffingtonpost.com/holly-b-clegg/ lower your blood pressure, which also reduces your risk of heart disease. However, most people think the majority of salt comes from the salt added to food when cooking and eating. But 80 to 90 percent of American daily sodium intake actually comes from restaurant meals or processed foods. With that in mind, there are ways to control your salt intake that are easier than you think!

Our bodies need sodium, but most of us go overboard consuming more than two to three times the recommended amount. The recommendation for sodium intake by the Dietary Guidelines for Americans is to consume no more than 2,300 milligrams per day and even less, 1,500 milligrams, for at risk-populations such as African Americans, those with hypertension and anyone over 40 years of age -- all of which together include almost 70 percent of American adults. Average daily intake is around 3,000-6,000 milligrams. With one teaspoon of salt containing about 2,300 milligrams of sodium, daily intake adds up quickly.

An easy way to decrease your salt intake is by removing the salt shaker from the dinner table. You may think you are just sprinkling a little salt on, but before you know it, you have added a day's worth of sodium. Without it within reach, you will not give yourself the option. Try the many delicious salt-free seasoning blends, herbs and rubs on the market to flavor your food, and, before long, you won't even miss the salt!

A major way you can reduce your sodium intake is by reducing processed and pre-prepared foods. Sodium is added to packaged, canned and frozen foods, not just for flavor but also as a preservative, keeping the food shelf-stable for a longer period of time. Make sure to take time in the supermarket to check food labels for terms like "low-sodium," "no salt added" and "low salt" on canned and packaged items, such as canned broth and soups, canned vegetables, prepared frozen dinners and cold cuts.

And do not just rely on taste alone to determine if a food is high in sodium, as they do not always taste salty. Reading the sodium content on the Nutrition Facts panel is the best way to be aware of how much sodium you are eating while paying special attention to serving size. Steering clear of processed foods and choosing fresh instead can drastically decrease your sodium intake. Fresh meats, legumes, unsalted nuts, dairy, fruits and vegetables all contain very little sodium, therefore making them wise choices in a low sodium diet.

This does not mean you have to give up the convenience of canned goods, but there are ways to reduce sodium while enjoying these necessity items. Beans are an excellent source of economical fiber and protein, but canned versions can be high in sodium. When you are using canned beans, make sure to choose the reduced or low-sodium versions -- if these are not available, you can also reduce their sodium by up to 40 percent by rinsing and draining the beans in a colander before eating them.

With sodium playing an important role in our overall health, from renal disease, heart disease and even stroke risk, we must remember moderation is key. By incorporating a few of these easy steps you will be on your way to spot hidden sodium so that it does not wreck havoc on your health any longer.

Holly B. Clegg, author of the trim&TERRIFIC® cookbook series and specialized diabetic and cancer cookbooks, has been writing about the relationship between food and health for two decades. Check out Holly's latest book, "Too Hot in the Kitchen," on Red Room, where you can read her blog.
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Holly B. Clegg http://www.huffingtonpost.com/holly-b-clegg/



Check out Holly’s latest book, Too Hot in the Kitchen, on Red Room, where you can read her blog.]]>