Monday, January 20, 2014
What You May or May Not See at the Care Continuum Alliances Forum12 Annual Meeting in Atlanta
Along with many readers, the Disease Management Care Blog is looking forward to the Care Continuum Alliances annual meeting, Forum12, two months from now in Atlanta. Not only will the DMCB get to make new friendships, the plenary presentations and smaller educational sessions are great way to learn how to apply the theoretical underpinnings of wellness, prevention and care management to the real world.To help attendees better prepare for the meeting, the DMCB is pleased to offer this Lettermanesque "Top Ten" of things you may, or may not, see at the Forum12:
10. Someone genuflects upon hearing the term "CMS Innovation Center."
9. Only healthful fruit is served at one of the meeting breaks; in response, attendees riot.
8. A DMCB YouTube video is embedded in session PowerPoint (hey, its happened).
7. Three quarters of the attendees sitting in on a session are from the presenting facultys company.
6. Someone shows up at an early morning pre-meeting yoga class dressed in business attire, thinking it was a presentation on the return on investment from an employee yoga program.
5. The term "engagement" is used 20 times by a presenter in the course of ten minutes.
4. One faculty member hits a "presenters trifecta": 1) arrival flight lands on time 1/2 hour prior to the presentation, 2) he or she finds the meeting room within minutes and 3) catches the departure flight 1/2 hour after the end of the presentation.
3. The imposing booming disembodied voice asking you to take your seat at a plenary session is that of a female. With attitude.
2. The competition between the exhibitors for your attention becomes so intense, one offers free beer. Others follow suit.
1. The DMCB spouse "crowdsurfs" one of the plenary sessions.
How to shrink the fat on thighs
How to shrink the fat on thighs - Some women lack confidence if the circumference of her thighs are too big. You too? Check out how to shrink the fat on the thighs, as reported by Mag for Women following.
Eating protein
The right foods can help the body lose weight. One of them increase the consumption of protein and reduce carbohydrates and fat.
Sport
Some sports are also quite powerful in helping the body shrink belly fat. Such as running, jogging, swimming, and cycling.
Cardio exercise
Another alternative is cardio exercise. Perform the physical activity three to four times a week. In addition to shrink fat in the thighs, most of the movement in cardio exercise can also strengthen the bodys muscles.
Reduce calories
As already mentioned, reduce the intake of calories every day. If you feel hungry, have a healthy snack, such as fresh fruits.
Heavy lifting
If you really intend to shrink the fat in the thighs, do not be lazy to go to the gym and do the heavy lifting for the sake of making your thighs slimmer.
Thats the way to shrink the fat on the thighs. If you lack confidence when dressing, try to choose a skirt rather than tight pants for disguise the shape of the thigh that narrowly wide.
Readmore...
Eating protein
The right foods can help the body lose weight. One of them increase the consumption of protein and reduce carbohydrates and fat.
Sport
Some sports are also quite powerful in helping the body shrink belly fat. Such as running, jogging, swimming, and cycling.
Cardio exercise
Another alternative is cardio exercise. Perform the physical activity three to four times a week. In addition to shrink fat in the thighs, most of the movement in cardio exercise can also strengthen the bodys muscles.
Reduce calories
As already mentioned, reduce the intake of calories every day. If you feel hungry, have a healthy snack, such as fresh fruits.
Heavy lifting
If you really intend to shrink the fat in the thighs, do not be lazy to go to the gym and do the heavy lifting for the sake of making your thighs slimmer.
Thats the way to shrink the fat on the thighs. If you lack confidence when dressing, try to choose a skirt rather than tight pants for disguise the shape of the thigh that narrowly wide.
Sunday, January 19, 2014
Physical Activity and Health
by Gregory J. Colman, Dhaval M. Dave - #18858 (HE)
Abstract:
While the link between physical activity and health has been studied,
there are several limitations that persist in this literature
relating to external and internal validity of the estimates,
potential measurement error in self-reported weight and risk factors,
failure to account for physical activity beyond exercise, and failure
to separate the effects of exercise from other forms of physical
activity. This study addresses these gaps and assesses plausibly
causal effects of recreational exercise and other physical activity
(including work-related activity) on the risk factors for heart
disease, utilizing a population-based longitudinal dataset that
contains objective information on key risk factors.
There are four key patterns of results that emerge:
First, the lagged effect of physical activity is almost
always larger than the current effect. This suggests that current
risk factors, not only obesity but also high blood pressure and heart
rate, take years to develop, which underscores the importance of
consistent physical activity to ward off heart disease.
Second, in general physical activity reduces risk factors for heart
disease even after controlling, to some extent, for unobservable
confounding influences.
Third, not only recreational but work-related physical activity
appears to protect against heart disease.
Finally, there is evidence of a dose-response relationship
such that higher levels of recreational exercise and other physical
activity have a greater protective effect.
Declines in high levels of recreational exercise and other physical
activity can potentially account for between 12-30% of the increase
in obesity, hypertension, diabetes, and heart disease observed over
the sample period.
Serving Sizes and Portion Control A Primer
Sweet readers! Just a reminder that the Re-name the Husband-Elect Contest is going on until tomorrow at 6pm. Submit your idea, and you could win a cookbook!
The exact number varies, but the general consensus is that the average American’s calorie intake has shot up about 20 percent since the 1970s. How did that happen? Did we get taller? Did we start running marathons? Did we suddenly get really, really hungry (for 40 years)?
Nope. Serving sizes increased. And it happened so gradually, we barely even noticed.
Well, some people noticed. And while the embiggening of portions may not be news to foodies, newshounds, and concerned parents, the numbers themselves might be. According to a great piece at Divine Caroline, few decades ago:- A slice of pizza clocked in at a mere 250 calories. Today, it comes in at 425.
- Bagels were half the size they are now.
- A standard tub of movie popcorn was 360 calories less than it is in 2010.
What does this cost us, in terms of health and straight-up cash? Well, in the long term, out-of-control serving sizes contribute to obesity, metabolic syndrome, and many more exciting health problems associated with the Western diet. We may not sacrifice part of our paychecks for them now, but medication and hospital bills add up years down the line.
In the short term, we’re simply paying more money for bigger food. Super-sizing is only another quarter? Sure, why not? We can get a movie soda AND popcorn for only two dollars more than buying either alone? Let’s do it. Pop Tarts are 20% larger? I mean, I don’t know how I’m gonna cram that into my toaster, but nonetheless: Woo hoo!
So, how do we know how much to eat? How can we tell what reasonable servings look like? And how can we prevent consistent overindulging as time marches on?
Good questions, all. And here are some answers:
HOW MUCH SHOULD I EAT?
Research.
There are a plethora of online articles, slideshows, and graphics dealing with standard serving sizes and moderate portions. This Web MD tool is just one fabulous, easy-to-use example. One quick word of caution: While it’s improved, the USDA food pyramid is pretty heavily influenced by industry, and isn’t necessarily a reliable guide. Better to consult nutritionists and science-related websites.
Know your daily caloric needs.
This will give you a good idea of how many calories, and subsequently how much food, you can consume in a day without going overboard. It’s different for men and women, adults and children, active and non-active people, etc., so find a reliable calculator to get specifics.
WHAT DOES A SERVING LOOK LIKE?
Measure your food.
Initially, it’s a pain in the butt. But once you know what a tablespoon of oil or a half-cup of oatmeal really looks like, you’ll be more conscious of those quantities in the future. For extra credit, re-measure every few months, to prevent unconscious inflation.
Use visual cues.If you don’t have measuring cups handy, there are other ways of estimating portions. For example, this guide from Prevention Magazine shows you how to use your hands when calculating amounts. Diabetic Living has a slideshow comparing serving sizes to everyday objects, like CDs, computer mice (mouses?), and shotglasses.
Read labels.
When it comes to packaged edibles, the amount of food in a single serving is always printed on the ingredient label. Just remember to pay attention to the number of servings within a container. For example, a pint of Ben & Jerry’s isn’t one serving. It’s four.
HOW CAN I AVOID EXTRA-SIZED SERVINGS?
Portion your plate.
Your largest serving over every meal should consist of fruits and/or vegetables. Your smallest should be meat or cheese-soaked anything. Fit starch in where you can, don’t forget to include nuts and legumes, and use sweets and bad fats sparingly.
Use smaller plates.
Not only does this automatically control your portions, but it makes food look bigger. Place a medium-sized baked potato on a 13-inch buffet plate, and it’s dwarfed by the negative space surrounding it. Move the same spud to a six-inch appetizer plate, and it’s suddenly a full-on feast.
Don’t eat food from its container.
Mindless eating is the enemy of portion control. Give yourself a few potato chips, and put the rest of the bag away.
Cook at home.
Restaurants and fast food joints are notorious for their huge portion sizes, frequently packing a full day’s worth of calories into a single sit-down meal. Prepping your own repast in your own kitchen allows you to monitor exactly how much you eat, and store what’s leftover.
Beware of seconds and thirds.
Let your meal sit for a few minutes before going back for another helping. You may be full and not even know it. Related to this, don’t keep serving vessels on the table. Out of sight, out of mind, you know?
When it comes to recipes, use your judgment.
Cook’s Illustrated and Everyday Food are two of my favorite recipe sources, and I find both tend to portion meals into large servings. If you feel a favorite dish makes enough for six people instead of two, go ahead and plate it as such.
DON’T FORGET
Relax.
This all doesn’t mean we shouldn’t treat ourselves. Oh, heck no. As food lovers and Americans, it’s our prerogative to occasionally eat burgers the size of bowling balls. Sporadically, I’ll polish off a box of Kraft Macaroni & Cheese without assistance, thinking, or blinking. And in those instances, it’s usually pretty merited. But my point is: overindulging shouldn’t be an everyday kind of thing. At least, not if we want to make it to our seventies.
And that’s that. Readers, what do you think? Are the points made here any good? Do you have any solid strategies for combating super-sized portions? The comment section, she is open.
~~~
If you like this article, these might also appeal to you:
- 10 Ways to Eat Less Meat
- Cheap Healthy Master Recipes: Eight Versatile Dishes Entirely Adaptable to Your Tastes
- Veggie Might: Olive Oil - Buying, Storing, and Using it, Demystified
Saturday, January 18, 2014
The vegetables should be avoided diabetics
The vegetables should be avoided diabetics - Once you are diagnosed with diabetes, you should be someone who should be smart food choices. That is why, all diabetics should know what they can eat and they can not eat. Most of us think that all kinds of vegetables for a healthy body. However, not all vegetables can be eaten by diabetics. Here is a vegetable that should be avoided diabetics, as reported Boldsky.
1. potato
Besides having a slightly sweet taste, potatoes also contain fats and starches. That is why, you should avoid processed potatoes in any form.
2. Nuts
Nuts may be sweet but it contains a lot of starch. You would still be eating a variety of beans. However, you should only be eaten boiled or roasted peanuts and in limited portions.
3. tomatoes
Tomato is technically a fruit but a lot of us use it as a vegetable. Tomatoes have citric acid but they are basically sweet. It is best to avoid raw tomatoes in the salad mix. Also, minimize the use of tomatoes while cooking.
4. corn
Corn is basically a vegetable with a sweet flavor. These vegetables also contain a lot of starch. If you are diabetic, avoid eating corn in any form.
5. sweet potato
Sweet potatoes have less starch than the potatoes, but potatoes have a higher glycemic index. Although sweet potatoes healthy, diabetics should avoid these foods.
These are the five vegetables that should be avoided by diabetics. Remember, people with diabetes should be more selective in choosing food.
Readmore...
1. potato
Besides having a slightly sweet taste, potatoes also contain fats and starches. That is why, you should avoid processed potatoes in any form.
2. Nuts
Nuts may be sweet but it contains a lot of starch. You would still be eating a variety of beans. However, you should only be eaten boiled or roasted peanuts and in limited portions.
3. tomatoes
Tomato is technically a fruit but a lot of us use it as a vegetable. Tomatoes have citric acid but they are basically sweet. It is best to avoid raw tomatoes in the salad mix. Also, minimize the use of tomatoes while cooking.
4. corn
Corn is basically a vegetable with a sweet flavor. These vegetables also contain a lot of starch. If you are diabetic, avoid eating corn in any form.
5. sweet potato
Sweet potatoes have less starch than the potatoes, but potatoes have a higher glycemic index. Although sweet potatoes healthy, diabetics should avoid these foods.
These are the five vegetables that should be avoided by diabetics. Remember, people with diabetes should be more selective in choosing food.
The 10 Cheapest Healthiest Foods Money Can Buy
Whether you’re broke and waiting for the next paycheck, or simply trying to cut back on your grocery bill, it’s vital to choose foods that give you the healthiest bang for your hard-earned buck.
These ten foods do just that. They’re nutritional powerhouses for pennies on the dollar. Many could be considered superfoods, and have long been staples of frugal households. I included almost all of them (sorry, lentils) for CHGs $25 Challenge, and you’ll see that Hillbilly Housewife uses quite a few in her famous $45 Emergency Menu, as well.
To compile the final list, there were three main criteria. Each food is:
Of course, your opinion on some of these foods (particularly the first) might differ, and I’d love to hear what you would have included instead. But first, before we get started, two quick notes:
BANANAS
Are there better-rounded fruits? Absolutely. Berries will single-handedly protect you from every known disease and fight off communism. But they are inordinately pricey little buggers (especially out of season), and for the money, don’t compare to a good ol’ Cavendish banana. Lesson: Always listen to the monkeys.
Serving size: One large (5oz) banana.
Peapod/Stop & Shop cost: $0.33 each
Good source of: Fiber (14% of a 2000-calorie diet), Vitamin C (20%), Vitamin B6 (25%), Potassium (14%), Manganese (18%)
Suggested recipe: Three-Ingredient Banana, Honey, and Peanut Butter Ice Cream
BEANS
We’ve discussed beans ad nauseum here on CHG, and for good reason: there are fewer cheaper sources of protein and fiber found on Earth. (Maybe Mars?) Their mutability means you can pack them into just about any recipe, and with a range of flavors and sizes, everyone’s palate will be equally pleased. Plus: hilarious farting.
Serving size: Half a cup of cooked black beans.
Peapod/Stop & Shop cost, canned: $0.21 per serving ($0.75/15oz can)
Peapod/Stop & Shop cost, dried: $0.15 per serving ($1.50/1lb bag)
Good source of: Fiber (30% of a 2000-calorie diet), Iron (10%), Protein (15%), Thiamin (14%), Folate (32%), Magnesium (15%), Phosphorus (12%), Manganese (19%)
Suggested recipe: Black Bean Soup with a Fried Egg on Top
CANNED TOMATOES
Canned tomatoes are here not as a snack or a stand-alone food, but an ingredient. Simply, they’re the basis for innumerable recipes across countless cuisines; sauces, soups, stews, and chilis wouldn’t exist was it not for the humble tomato. And yeah, if you’re the type to dig in a can of Progresso with a spoon, that’s okay too.
Serving size: One cup canned whole peeled tomatoes
Peapod/Stop & Shop cost: $0.48 per serving ($1.67/28oz can)
Good source of: Fiber (10% of a 2000-calorie diet), Vitamin C (37%), Iron (13%), Vitamin B6 (13%), Potassium (13%), Sodium (14%)
Suggested recipe: Tomato and Bread Soup
CARROTS
Bugs Bunny was on to something. But while carrots can be eaten raw to great merriment, they’re also excellent roasted, braised, in soups, and mixed with other foods. Hint: for snacking purposes, skip the bags of baby carrots ($1.50), buy a pound of full growns ($0.66), and chop ‘em up yourself. You save $0.84 every time.
Serving size: One cup raw carrot sticks.
Peapod/Stop & Shop cost: $0.13 per serving ($0.50/lb)
Good source of: Fiber (14% of a USDA 2000-calorie diet), Vitamin A (408%), Vitamin C (12%), Vitamin K (20%), Potassium (11%)
Suggested recipe: Honey-glazed Roasted Carrots
FROZEN SPINACH
Apparently, Popeye was on to something, too. (What is it with these cartoon characters?) Spinach is just about the healthiest food you can buy, and it’s easy to sneak little bits into a plethora of different dishes. Here, I’m going for frozen spinach over fresh for two reasons. First, it’s generally cheaper, and you can find better sales. Second, it takes up less space. For those of us with limited refrigerator storage, that’s important.
Serving size: Five ounces unprepared frozen spinach.
Peapod/Stop & Shop cost: $0.50 per serving ($1.00/10oz bag)
Good source of: Fiber (16% of a 2000-calorie diet), Vitamin A (333%), Vitamin C (13%), Calcium (18%), Iron (15%), Protein (10-11%), Vitamin K (660%), Vitamin E (20%), Riboflavin (18%), Vitamin B6 (12%), Folate (51%), Magnesium (26%),. Manganese (50%), Copper (10%), Potassium (14%), Selenium (112%)
Suggested recipe: Italian White Bean and Spinach Soup
LENTILS
Full disclosure: I knew lentils were good for you, but didn’t have any idea HOW good until researching this piece. And $0.11 per serving? My god. No wonder they’re eaten for breakfast, lunch, and dinner around the world.
Serving size: One-quarter cup of lentils, unprepared.
Peapod/Stop & Shop cost: $0.11 per serving ($0.79/1lb bag)
Good source of: Fiber (58% of a 2000-calorie diet), Iron (20%), Protein (25%), Thiamin (28%), Vitamin B6 (13%), Folate (57%), Pantothenic Acid (10%), Magnesium (14%), Phosphorus (22%), Potassium (13%), Zinc (15%), Copper (12%), Manganese (32%)
Suggested recipe: Red Lentil Soup with Lemon
OATMEAL
Here’s a riddle: what comes in a can, goes in a muffin, or can be boiled with raisins? (If you said “bunnies,” you are sick in the head.) It’s oatmeal, folks! High in fiber and all kinds of exciting minerals, it’s appropriate for every meal. Combine it with sweeter flavors for breakfast, or soy sauce and scallions for a strangely delicious lunch.
Serving size: Half a cup unprepared old-fashioned rolled oats:
Peapod/Stop & Shop cost: $0.12 per serving ($3.69/42oz canister)
Good source of: Fiber (16% of a 2000-calorie diet), Protein (10%), Thiamin (12%), Iron (10%), Magnesium (14%), Phosphorus (11%), Zinc (10%), Manganese (73%), Selenium (16%)
Suggested recipe: Banana Oatmeal Muffins
PEANUT BUTTER
Throughout childhood, peanut butter was as universal as Sesame Street and possibly even my mother. Even today, spooning some out of the jar is a good time, and adding a dollop into stew or oatmeal positively feels like a treat. And though PB is high in fat, it’s a good kind.
Serving size: Two tablespoons chunky peanut butter.
Peapod/Stop & Shop cost: $0.15 per serving ($2.39/18oz jar)
Good source of: Calories (9% of a 2000 calorie diet), fat (25%), fiber (10%), protein (15%, Niacin (22%), vitamin E (10%), Manganese (29%), phosphorus (10%), Magnesium (13%)
Suggested recipe: Indonesian Bean Stew
PEAS
Yes, peas.
Serving size: Half a cup frozen peas, unprepared
Peapod/Stop & Shop cost: $0.23 per serving ($3.00/2lb bag)
Good source of: Fiber (12% of a 2000-calorie diet), Vitamin A (22%), Vitamin C (20%), Vitamin K (23%), Thiamin (11%), Manganese (11%)
Suggested recipe: Easy Pea Soup
SWEET POTATOES
Rounding out the list, it’s the tastiest of all natural starches: the sweet potato (or yam, if you’re feeling semantic). Sweet potatoes have all the benefits and cooking versatility of regular potatoes, plus lots of fiber, a metric ton of Vitamin A, and an alluring orange color. Enter their world, and you will never want to leave.
Serving size: One cup cubed (about 4.75 oz).
Peapod/Stop & Shop cost: $0.50 per potato
Good Source of: Fiber (16% of 2000-calorie diet), Vitamin A (377%), Vitamin B6 (14%), Potassium (13%), Copper (10%), Manganese (17%)
Suggested recipe: Sweet Potato and Chickpea Puree
Readers, what do you think of the list? What would you add? What would you leave off? The comment section is ready and waiting.
(Photos courtesy of Human 2.0, Real Simple, Zeer, Converting Magazine, and How Stuff Works.)
~~~
If you like this post, you might also be enamored by:
Readmore...
These ten foods do just that. They’re nutritional powerhouses for pennies on the dollar. Many could be considered superfoods, and have long been staples of frugal households. I included almost all of them (sorry, lentils) for CHGs $25 Challenge, and you’ll see that Hillbilly Housewife uses quite a few in her famous $45 Emergency Menu, as well.
To compile the final list, there were three main criteria. Each food is:
- Versatile. It can be eaten on it own or used as an ingredient in other dishes.
- Inexpensive. A serving will cost a few dimes or nickels.
- Nutritious. It packs high percentages of vitamins, minerals, protein, fiber, and/or calories. (Note: To be totally honest, some important, but fairly obscure minerals are included here. Manganese? I thought it was a capital in Southeast Asia. It is not, and oatmeal has 147% of the USDA-recommended daily allowance.)
Of course, your opinion on some of these foods (particularly the first) might differ, and I’d love to hear what you would have included instead. But first, before we get started, two quick notes:
- All prices are the lowest available from Peapod (Stop & Shop) on 4/6/10.
- All nutrition data comes from, uh, Nutrition Data and is approximate. Serving sizes are noted.
BANANASAre there better-rounded fruits? Absolutely. Berries will single-handedly protect you from every known disease and fight off communism. But they are inordinately pricey little buggers (especially out of season), and for the money, don’t compare to a good ol’ Cavendish banana. Lesson: Always listen to the monkeys.
Serving size: One large (5oz) banana.
Peapod/Stop & Shop cost: $0.33 each
Good source of: Fiber (14% of a 2000-calorie diet), Vitamin C (20%), Vitamin B6 (25%), Potassium (14%), Manganese (18%)
Suggested recipe: Three-Ingredient Banana, Honey, and Peanut Butter Ice Cream
BEANS
We’ve discussed beans ad nauseum here on CHG, and for good reason: there are fewer cheaper sources of protein and fiber found on Earth. (Maybe Mars?) Their mutability means you can pack them into just about any recipe, and with a range of flavors and sizes, everyone’s palate will be equally pleased. Plus: hilarious farting.
Serving size: Half a cup of cooked black beans.
Peapod/Stop & Shop cost, canned: $0.21 per serving ($0.75/15oz can)
Peapod/Stop & Shop cost, dried: $0.15 per serving ($1.50/1lb bag)
Good source of: Fiber (30% of a 2000-calorie diet), Iron (10%), Protein (15%), Thiamin (14%), Folate (32%), Magnesium (15%), Phosphorus (12%), Manganese (19%)
Suggested recipe: Black Bean Soup with a Fried Egg on Top
CANNED TOMATOESCanned tomatoes are here not as a snack or a stand-alone food, but an ingredient. Simply, they’re the basis for innumerable recipes across countless cuisines; sauces, soups, stews, and chilis wouldn’t exist was it not for the humble tomato. And yeah, if you’re the type to dig in a can of Progresso with a spoon, that’s okay too.
Serving size: One cup canned whole peeled tomatoes
Peapod/Stop & Shop cost: $0.48 per serving ($1.67/28oz can)
Good source of: Fiber (10% of a 2000-calorie diet), Vitamin C (37%), Iron (13%), Vitamin B6 (13%), Potassium (13%), Sodium (14%)
Suggested recipe: Tomato and Bread Soup
CARROTS
Bugs Bunny was on to something. But while carrots can be eaten raw to great merriment, they’re also excellent roasted, braised, in soups, and mixed with other foods. Hint: for snacking purposes, skip the bags of baby carrots ($1.50), buy a pound of full growns ($0.66), and chop ‘em up yourself. You save $0.84 every time.
Serving size: One cup raw carrot sticks.
Peapod/Stop & Shop cost: $0.13 per serving ($0.50/lb)
Good source of: Fiber (14% of a USDA 2000-calorie diet), Vitamin A (408%), Vitamin C (12%), Vitamin K (20%), Potassium (11%)
Suggested recipe: Honey-glazed Roasted Carrots
FROZEN SPINACHApparently, Popeye was on to something, too. (What is it with these cartoon characters?) Spinach is just about the healthiest food you can buy, and it’s easy to sneak little bits into a plethora of different dishes. Here, I’m going for frozen spinach over fresh for two reasons. First, it’s generally cheaper, and you can find better sales. Second, it takes up less space. For those of us with limited refrigerator storage, that’s important.
Serving size: Five ounces unprepared frozen spinach.
Peapod/Stop & Shop cost: $0.50 per serving ($1.00/10oz bag)
Good source of: Fiber (16% of a 2000-calorie diet), Vitamin A (333%), Vitamin C (13%), Calcium (18%), Iron (15%), Protein (10-11%), Vitamin K (660%), Vitamin E (20%), Riboflavin (18%), Vitamin B6 (12%), Folate (51%), Magnesium (26%),. Manganese (50%), Copper (10%), Potassium (14%), Selenium (112%)
Suggested recipe: Italian White Bean and Spinach Soup
LENTILS
Full disclosure: I knew lentils were good for you, but didn’t have any idea HOW good until researching this piece. And $0.11 per serving? My god. No wonder they’re eaten for breakfast, lunch, and dinner around the world.
Serving size: One-quarter cup of lentils, unprepared.
Peapod/Stop & Shop cost: $0.11 per serving ($0.79/1lb bag)
Good source of: Fiber (58% of a 2000-calorie diet), Iron (20%), Protein (25%), Thiamin (28%), Vitamin B6 (13%), Folate (57%), Pantothenic Acid (10%), Magnesium (14%), Phosphorus (22%), Potassium (13%), Zinc (15%), Copper (12%), Manganese (32%)
Suggested recipe: Red Lentil Soup with Lemon
OATMEALHere’s a riddle: what comes in a can, goes in a muffin, or can be boiled with raisins? (If you said “bunnies,” you are sick in the head.) It’s oatmeal, folks! High in fiber and all kinds of exciting minerals, it’s appropriate for every meal. Combine it with sweeter flavors for breakfast, or soy sauce and scallions for a strangely delicious lunch.
Serving size: Half a cup unprepared old-fashioned rolled oats:
Peapod/Stop & Shop cost: $0.12 per serving ($3.69/42oz canister)
Good source of: Fiber (16% of a 2000-calorie diet), Protein (10%), Thiamin (12%), Iron (10%), Magnesium (14%), Phosphorus (11%), Zinc (10%), Manganese (73%), Selenium (16%)
Suggested recipe: Banana Oatmeal Muffins
PEANUT BUTTER
Throughout childhood, peanut butter was as universal as Sesame Street and possibly even my mother. Even today, spooning some out of the jar is a good time, and adding a dollop into stew or oatmeal positively feels like a treat. And though PB is high in fat, it’s a good kind.
Serving size: Two tablespoons chunky peanut butter.
Peapod/Stop & Shop cost: $0.15 per serving ($2.39/18oz jar)
Good source of: Calories (9% of a 2000 calorie diet), fat (25%), fiber (10%), protein (15%, Niacin (22%), vitamin E (10%), Manganese (29%), phosphorus (10%), Magnesium (13%)
Suggested recipe: Indonesian Bean Stew
PEAS
Yes, peas.
Serving size: Half a cup frozen peas, unprepared
Peapod/Stop & Shop cost: $0.23 per serving ($3.00/2lb bag)
Good source of: Fiber (12% of a 2000-calorie diet), Vitamin A (22%), Vitamin C (20%), Vitamin K (23%), Thiamin (11%), Manganese (11%)
Suggested recipe: Easy Pea Soup
SWEET POTATOESRounding out the list, it’s the tastiest of all natural starches: the sweet potato (or yam, if you’re feeling semantic). Sweet potatoes have all the benefits and cooking versatility of regular potatoes, plus lots of fiber, a metric ton of Vitamin A, and an alluring orange color. Enter their world, and you will never want to leave.
Serving size: One cup cubed (about 4.75 oz).
Peapod/Stop & Shop cost: $0.50 per potato
Good Source of: Fiber (16% of 2000-calorie diet), Vitamin A (377%), Vitamin B6 (14%), Potassium (13%), Copper (10%), Manganese (17%)
Suggested recipe: Sweet Potato and Chickpea Puree
Readers, what do you think of the list? What would you add? What would you leave off? The comment section is ready and waiting.
(Photos courtesy of Human 2.0, Real Simple, Zeer, Converting Magazine, and How Stuff Works.)
~~~
If you like this post, you might also be enamored by:
- 10 Foods You Should Always Splurge On
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- Touch of Class: 10 Thrifty, Healthy Ingredients to Improve the Quality of Your Meals
Friday, January 17, 2014
Some Follow Up
Remember the Atul Gawande and McAllen Texas fracas? That New Yorker article captured the national spotlight and put a harsh glare on areas of the United States that had unexplained high rates of health care utilization. Dr. Gawande blamed the local culture of fee-for-service private practice, while the Disease Management Care Blog wondered if it was a statistical fluke and/or the burdens of a chronically ill population.
It turns out that there might be another factor at play.
The DMCB recently received this rather stunning (and lightly edited) email:
Here is a little story I thought I would share. As you know, Atul Gawande wrote about McAllen TX over 3 years ago. You would think having the spotlight on them would make people scramble to clean up their act. On a recent flight, I sat next to a medical sales representative. His company has a number sales personnel covering the state of Texas, but none of them are assigned to the McAllen territory. Thats because it is known that you have to “pay to play.” In one example, a physician asked the company to send a check to his charity…so they did some research and found the address for the charity was located at a corn field. Reportedly there are dozens of medical companies that service Texas but only 3 or 4 bother to sell in that market. Sounds like old habits die hard!
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It turns out that there might be another factor at play.
The DMCB recently received this rather stunning (and lightly edited) email:
Here is a little story I thought I would share. As you know, Atul Gawande wrote about McAllen TX over 3 years ago. You would think having the spotlight on them would make people scramble to clean up their act. On a recent flight, I sat next to a medical sales representative. His company has a number sales personnel covering the state of Texas, but none of them are assigned to the McAllen territory. Thats because it is known that you have to “pay to play.” In one example, a physician asked the company to send a check to his charity…so they did some research and found the address for the charity was located at a corn field. Reportedly there are dozens of medical companies that service Texas but only 3 or 4 bother to sell in that market. Sounds like old habits die hard!
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