eatwellmag.com
November 2010
Staying Healthy on the Road A simple eating guide for road-trippers
www.eatwellmag.com
Letter from the Editor
5
Eating in Season: A Recipe for Life
10
13 Biggest Nutrition Myths
24
Fresh Findings
32
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n a sunny Friday,
bags,” Maring explains. “If
Preston Maring,
you are too busy to shop,
M.D., the associate
you can just reserve one of
physician-in-chief at Kaiser
these.” Everywhere, people
Permanente’s Oakland
are smiling and saying, “Hey,
hospital, leaves his office
Preston!”
to go food shopping. Just downstairs, on the sidewalk
If it seems as if Dr. Maring,
in front of the hospital, a
a tall, graying man, knows
farmers’ market is in full
everyone at this farmers’
swing. Roberto Rodriguez
market it’s because he does:
is arranging flats of organic
he started it. In 2003, Maring
strawberries so fragrant
helped to get this market
you can smell them from 10
off the ground and then
feet away. In the stall next
persuaded Kaiser to start
door, stalks of rhubarb and
farmers’ markets at 30 other
artichokes are piled high near
hospitals. Says Maring: “If
bouquets of garden roses.
we can just get people to
On a table, paper bags are
eat more fresh fruits and
overflowing with a potpourri
vegetables, we can really
of market produce and
impact people’s health.”
flowers. “Pick-of-the-market
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“If it seems as if Dr. Maring ... knows everyone at this farmers’ market it’s because he does: he started it.” He also set about revamping
travels from farm to fork, they
the hospital food system
also help create local jobs.
by getting the health-care
Strawberry farmer Roberto
company to buy more fresh
Rodriguez has hired five
produce from local farms.
more people since Kaiser’s
In 2006, Kaiser Permanente
Oakland market started, and
purchased only 25 of the 250
devoted half of his 37 acres
tons of produce served in 20
to growing organic berries.
Northern California hospitals
“As my 6-year-old daughter
from local farms. In three
gets older, I don’t want her
years, that amount has risen
playing in fields near so
to 74 tons. The Kaiser project
many pesticides,” he says.
now serves as a model for
“Now, with the market here,
hospitals around the country
I have buyers for organic
and is part of a worldwide
strawberries so I can plant
initiative to make health care
almost half my
more sustainable, called
crops organic.”
Health Care Without Harm. But the most important thing This and other farmers’
is that the market has done
markets not only cut down on what Maring hoped it would the average 1,500 miles food
do: it has made people
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“Take Matt Kinch, the 53-year-
old building engineer who has lost 63 pounds since he began shopping at the farmers’ market.”
healthier. Take Matt Kinch, the 53-year-old building
reduces the risk of obesity
engineer who has lost 63
and chronic disease, such
pounds since he began
as diabetes, some cancers
eating the recommended five
shopping at the farmers’
and heart disease,” says
a day.
market. “Now I have at least
Heidi Blanck, Ph.D., a senior
two vegetables per meal
scientist with the Centers
“Think what would happen
based on whatever is in
for Disease Control and
if more people shopped
season,” he says.
Prevention. In 2000, national
for their food at farmers’
goals were set by federal
markets—eating the fruits
In a time when the words
health agencies of getting
and vegetables as they
antioxidants, omega-3s and
more than half of Americans
become ripe each season,”
probiotics appear on so many
to eat five daily servings
Maring continues. “People
packaged foods, Maring’s
of fruits and vegetables by
would discover just how
advice to eat more vegetables 2010. Yet, according to the
good fresh produce can
may seem a little quaint.
CDC’s biennial surveys, fruit
be—apricots that are picked
Yet it’s the same message
and vegetable consumption
ripe are so much tastier and
being sent out by dozens of
remained essentially static
more nutritious than those
national health organizations.
from 1998 to 2007, and latest
that have to be picked hard
“We know that eating fruits
figures show that fewer than
to endure shipping,” he notes.
and vegetables as part of a
one in four Americans are
“Plus, these markets inspire
healthy diet
people to try new vegetables,
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for more than 60 fruits and Almond Clafouti. His shopping vegetables. Plus we include is done.
recommendations for our favorite kitchen tools, profiles
such as kohlrabi or mustard greens, and to cook more at
We were so inspired by
of farmers and farmers’
home.”
Dr. Maring’s story that we
markets and information
collaborated with him to
on why eating in season is
Which is exactly what Maring
produce our latest cookbook,
better for you and for the
loves to do. Ever since his
Eating Well in Season: The
environment.
son, a trained chef, showed
Farmers’ Market Cookbook
him a few recipes and
(The Countryman Press).
inspired him to cook more,
In it, you will find our
Maring has become an ardent
favorite recipes, organized
home cook. Tonight, for
into seasonal chapters,
instance, he’ll take what he’s
that include the fruits and
found at the market—some
vegetables you might pick
spring leeks, artichokes,
up at a farmers’ market or
carrots in his basket—and
as part of your community-
make an EatingWell recipe:
supported-agriculture share.
“Spring vegetable stew,”
The book also has a handy
he says, smiling. Followed,
guide with shopping, prep,
perhaps by the Apricot-
storage and cooking tips
Lisa Gosselin
“Fewer than one in four Americans are eating the recommended five [daily servings of fruits and vegetables] a day.”
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Seasonal Produce in the U.S.
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ypical freeway fare includes fast food, microwaveready service station options, bags of chips, and lots of sodas. These foods are almost always full of bad fats, lots of calories, and not much valuable nutrition. Plus, eating junk food for a couple of days can leave you feeling fatigued and crabby, and give you a stomach ache. With a little bit of effort and willpower, you can navigate your way around the junk food and maintain your healthy diet while on a long road trip. You’ll feel healthier, more alert, and have more fun.
A Simple Eating Guide for Road-trippers
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“Bring plenty of water...it won’t stain the upholstery like sodas.”
At a restaurant:
• Fresh fruit gives you
donuts and sweet-rolls.
vitamins and fiber.
Fast food restaurants:
• Choose an omelet filled with veggies and order a side
• Yogurt or hard-boiled eggs
of whole-wheat toast instead
are good sources of protein.
have lots of calories and
of a stack of pancakes and syrup. • A bowl of oatmeal with
• Most breakfast choices
• Avoid sugary muffins,
saturated fats, but breakfast
sweet-rolls, and pre-
burritos may have less than
sweetened cereal.
other selections.
At the service station:
• Fruit and yogurt parfaits
fresh fruit is very filling and good for you.
will give you some calcium • For something sweet,
• Look for single-serving
and protein without too
choose a bran muffin, which
whole grain breakfast cereals
much saturated fat.
is a good source of fiber, or
and low-fat milk. • Drink low-fat milk or 100
opt for whole-grain toast • Protein bars can make
percent juice instead of
a good breakfast food
sodas and orange-flavored
At the hotel continental
substitute, but watch out for
soft drinks.
breakfast bar:
extra sugar and calories by
with just a little jelly.
reading the labels. • Choose a whole grain cereal with low-fat milk.
• As a last resort, choose a hot breakfast sandwich or small breakfast burrito over
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November 2010
• Load up on fresh-cut
• Individually wrapped
This is good for added fiber
vegetables and fruit. Bring
portions of string cheese
and nutrients.
along a small cooler with ice
or vegetarian cheese
packs to keep them fresh.
alternatives can be kept
• Don’t overindulge in greasy
cashews, and walnuts
in the cooler with the fruit
chips. There are baked
contain polyunsaturated fats
• Bring plenty of water. You
and vegetables. They are a
varieties that have a lot less
and are easy to take on a
will stay hydrated and if you
great source of calcium and
unhealthy fats.
trip.
spill it, it won’t stain the
protein.
upholstery like sodas.
butter or lean meats. • Nuts like almonds,
• You can also pack • Bring baked whole grain
sandwiches made with whole
crackers along on your trip.
grain bread and peanut
Access Eat Well on your smartphone! Simply type mobile.eatwellmag.com into the web browser on your smartphone to access thousands of delicious recipes! Eat Well’s “Healthy in a Hurry” app for iPhone, iPod touch and iPad makes finding quick and healthy recipes faster than ever. This FREE iPhone app puts 200 delicious recipes at your fingertips, from simple breakfasts to quick dinners to decadent desserts. Easy access while shopping, at the office, wherever you are!
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Lunch & Dinner
On the road, lunch and dinner usually mean going to a restaurant.
Don’t spend too much time at fast food restaurants; instead opt for full-service restaurants that offer more choices.
Healthy eating in
enough food to share. This
sure to order a vegetable
• Many fast food
restaurants:
saves calories and money.
side dish.
restaurants offer salads,
Besides, sharing eliminates • Order a soup or a salad with your main course. Soups and salads are generally healthy and fill
the temptation to take leftovers back on the road, where they can’t be properly stored.
you up so that you eat less of the more calorie-dense
• Select foods that are
main meal. Or skip the
prepared with healthier,
entrée altogether; soup and low-fat methods. Baked or salad alone may be enough
grilled chicken is healthy,
for a simple, healthy meal.
but fried chicken has too much fat.
• Split a meal with your dining partner. Most
• Eat the vegetables. Most
restaurants serve huge
entrées come with at least
portions, so there is usually
one vegetable. If not, be
• Skip dessert, or choose some fruit. A full meal that ends with a sugary dessert may make you feel sleepy, and that’s unwise if you are the driver.
At fast food restaurants: • Find sandwich shops like Subway or Quiznos that let you select your sandwich ingredients. Choose whole grain breads, lean meats, and lots of vegetables.
but be careful when you select one. Some of those salads are very high in fat, especially taco salads or those topped with fried chicken strips. • Don’t super-size your meal. It sounds like a great deal, but you will eat way too many calories, fat, and sodium.
November 2010
At the Hotel
eatwellmag.com
If your trip requires
a hotel stay, you might get a bit hungry after a long day of travel. If going to a restaurant is not an option, you should still find healthy foods. • Find a local grocery store
• Some restaurants will
and buy healthy snack
deliver food to your hotel
items such as fruit, nuts, or
room and may have
healthy choices from a salad
some healthy menu items
bar or deli section. If your
available. If you go for a
is the hotel vending machine, skip the
hotel has a microwave, you
pizza delivery, don’t order
candy and chips and look for nuts
can find healthier frozen
extra cheese or meats high
dinners or soup.
in saturated fat. Choose lots of vegetable and
• If your only choice for a
mushrooms. Order a side
snack is the hotel vending
salad too.
machine, skip the candy and chips and look for nuts or microwave popcorn.
Shereen Jegtvig
“If your only choice for a snack or microwave popcorn.”
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