According to studies, more than half of all people underestimate the amount of calories they eat. Keep track accurately and you’ll lose weight faster.

We enjoy trying new kitchen gadgets.  Some are great. Some don’t measure up and some become staples in our kitchen. See what you think.

One of the major obstacles to weight control is portion distortion. People simply do not know how much is in a normal portion size. Restaurants serve enormous amounts of food and the average dinner plate has grown larger over the last 25 years. Judging how much to eat can be a major barrier to losing weight and maintaining weight loss.

Ed and Ann Marie Stephens, product development engineers with a family history of type 2 diabetes, designed a portion control, porcelain, dinnerware system called Precise Portions. For someone trying to lose weight or newly diagnosed with diabetes, this dinnerware can aid them in determining the right amount to eat.

The Portion Control Kit contains: 1 place setting (dinner plate, soup bowl, snack bowl, dessert plate, and 10-ounce glass), 1 portion control scoop (4 ounces), a Quick Start Guide containing basic eating information and effective use tips for the dinnerware, a covered sectioned plastic to-go plate, and 7 plastic nutrition guide placemats. The Focus pattern (see image) not only divides the plate into non-starchy veggies, starch or grains, and meat or meat substitutes but there is reminder information printed on the plate to reinforce healthy eating selections and portion amounts. The Life-style pattern simply has subtle design elements on the plate to suggest sections with no printed information. The large and small bowl and the glass use the leaf design to signal amounts. The large bowl is sectioned into ½ cup (4 ounces), 1 cup (8 ounces) and 1 ½ cups (12 ounces) portions. The smaller dessert bowl is divided into ½ cup, ¾ cup and 1 cup servings. The leaf design on the glass marks 4 ounce and 8 ounce portions.

These dishes can be very instructive for someone who has to regulate portions. Most will be surprised to see that a 1 cup serving of cereal only fills half the bowl. Most people simply fill a soup bowl with cereal and consider it one serving. In actuality a full bowl is more than a serving and closer to 2 servings. A similar revelation will come with ice cream. The standard serving is ½ cup. Using the smaller dessert bowl it clearly shows this is a much smaller portion than most people usually eat.

Though pricey at $99.99 for the Portion Control Kit and $229.99 for service for 4 of either plate pattern, if a person achieves better control of their diabetes or loses weight, the investment would be worthwhile.

In 1971 the average man ate 2,450 calories a day; today the average is 2,618. Women ate 1,542 calories a day in 1971; today they eat 1,877. The increase adds up to a 20 pound weight gain in a year.

Cherry blossoms signal the coming of spring and we are sure it is summer when fresh cherries appear in the supermarket. Otherwise, few of us give cherries a second thought. We should. Research is showing that tart cherries–the type used in cherry pie filling, for cherry juice, and the dried variety–rank as a superfruit. Forget acai and gogi berries, U.S.-grown tart cherries are tiny nutrition powerhouses.

Tart cherries are seldom sold fresh and they really aren’t tart. They are the cherries typically used to make pies, but that use is declining as they become widely available dried, frozen, canned, and as juice or juice concentrate. They are grown throughout the U.S. and available year round, giving them an edge over the limited fresh cherry season.

More than 75 research studies dating as far back as the 1950s have shown that compounds in cherries possess anti-inflammatory, anti-aging, and anti-carcinogenic properties. Anthocyanins, the pigment that gives cherries their bright red color are part of a group of compounds with extraordinary antioxidant capacity.

Before we go any further touting the virtues of cherries, let’s understand why antioxidants are so important. Oxidation, the use of oxygen in the body is critical to life. In the process free radicals are formed. These are renegade oxygen molecules which cause damage in the body, may promote cancer and heart disease, and are responsible for aging. Antioxidants, natural plant compounds, scavenge and deactivate damaging free radicals protecting the body from disease and possibly slowing the aging process.

The ORAC (Oxygen Radical Absorbance Capacity) analysis measures the antioxidant capacity of foods. The more free radicals a food can absorb and deactivate the higher the ORAC score. Researchers suggest we consume 3,000 to 5,000 ORAC units a day. A quarter cup of dried cherries ranks 3,060 on the ORAC scale. Cherries contain at least 17 different antioxidants and rank 14 out of 50 for the highest antioxidant content per serving. Tart cherries outrank other well known antioxidant-containing foods such as red wine, prunes, dark chocolate and orange juice.

Two of the antioxidants found in cherries, anthocyanin 1 and 2, function like aspirin blocking COX-1 and COX-2 enzymes. These are the enzymes involved in inflammation and pain associated with arthritis and gout. A half cup serving of canned cherries is the equivalent of 1.41 grams of aspirin, while a half cup of frozen cherries equals 0.9 grams of aspirin. A standard aspirin tablet equals 0.325 grams. Conceivably, eating cherries could relieve the pain of arthritis and gout, and clinical studies have shown just that. A study done at the University of Vermont showed less post-exercise soreness when cherry juice was drunk before and after exercising.

The antioxidant effect found in cherries may extend beyond pain management to protect our arteries from damage. C-reactive protein (CRP) is a marker for inflammation in the body. High levels of CRP are connected to an increased risk for heart disease. Daily cherry consumption lowers CRP and decreases inflammation. Our brains use 20% of the body’s total oxygen so it stands to reason the brain is also at risk for oxidative damage which has been linked to memory loss, dementia, and even Alzheimer’s disease. Animal studies have shown the antioxidants found in cherries can be protective against brain cell damage which may have implications for prevention of mental decline as people age.

Tart cherries are one of the few known food sources of melatonin, an antioxidant often taken in supplement form to fight jet lag or improve sleep. Russel J. Reiter, PhD, at the University of Texas, a prominent researcher of melatonin, suggests that eating a handful of tart cherries could improve the body’s natural sleep patterns. Studies also suggest that increased melatonin level in the blood may lessen inflammation in the body’s vascular system, protecting it from damage.

Here are some easy ways to add the cherries to your meals and snacks.

• Mix dried cherries with nuts for a grab and go healthy snack.
• Add dried cherries to cereal, oatmeal or yogurt.
• Add dried cherries to tossed salads, chicken or tuna salad.
• Toss frozen or canned cherries into couscous, rice, pilaf or gravies.
• Drink cherry juice.
• Warm cherry pie filling in the microwave for dessert, minus the crust you save over 300 calories.
• Gently warm canned cherries and serve as a savory side to accompany fish, chicken or pork dishes.

We love to try new foods. Some are great. Some don’t measure up and some become staples in our kitchen. See what you think.

Winter is soup weather and New England Country Soup is a new edition to the ready-to-serve soup category. The company produces 8 soups, 7 are gluten-free, 5 are dairy free and 2 are vegan. All the soups are packaged in a light-weight, BPA-free microwavable 15-ounce pouches. The company prides itself in selecting high quality, natural ingredients. On the homepage of the website there is an “Ingredient Tracker.” If you enter the packaging code located on the front of the soup pouch, you can view the source of the soup’s ingredients down to the farm, field or ocean.

To add to the hominess and charm of each soup, there is a story on the back of the package that describes the inspiration for the variety. The varieties are truly different in taste and nutrition profile, ranging from light to hearty.

Chicken Corn Chowder is gluten free. A 1-cup serving has 290 calories, 18 grams of fat (10 grams are saturated fat), 45 milligrams of cholesterol, 25 grams of carbohydrate (2 grams are fiber and 3 grams are sugar), 7 grams of protein and 240 milligrams of sodium.

Yankee White Bean is gluten free. A 1-cup serving has 380 calories, 9 grams of fat (5 grams are saturated fat), 35 milligrams of cholesterol, 52 grams of carbohydrate (12 grams are fiber and 4 grams are sugar), 26 grams of protein and 340 milligrams of sodium.

Nana’s Chicken Soup is gluten free and dairy free. A 1-cup serving has 120 calories, 3.5 grams of fat (0.5 grams are saturated fat), 10 milligrams of cholesterol, 20 grams of carbohydrate (4 grams are fiber and 2 grams are sugar), 7 grams of protein and 350 milligrams of sodium.

New England Clam Chowder is gluten free. A 1-cup serving has 330 calories, 22 grams of fat (11 grams are saturated fat), 55 milligrams of cholesterol, 24 grams of carbohydrate (less than 1 gram of fiber and 2 grams of sugar), 8 grams of protein and 370 milligrams of sodium.

Chicken Pomodoro is dairy free. A 1-cup serving has 140 calories, 6 grams of fat (1.5 grams are saturated fat), 15 milligrams of cholesterol, 16 grams of carbohydrate (2 grams are fiber and 3 grams are sugar), 7 grams of protein and 260 milligrams of sodium.

Caribbean Black Bean is gluten free, dairy free and vegan. A 1-cup serving has 210 calories, 2.5 grams of fat (no saturated fat), no cholesterol, 38 grams of carbohydrate (8 grams are fiber and 4 grams are sugar), 10 grams of protein and 230 milligrams of sodium.

Lentil is gluten free, dairy free and vegan. A 1-cup serving has 140 calories, 2.5 grams of fat (no saturated fat), no cholesterol, 23 grams of carbohydrate (8 grams are fiber and 1 gram sugar), 7 grams of protein and 340 milligrams of sodium.

Sweet Chicken Curry is gluten free and dairy free. A 1-cup serving has 160 calories, 3.5 grams of fat (0.5 grams are saturated fat), 20 milligrams of cholesterol, 27 grams of carbohydrate (3 grams are fiber and 9 grams are sugar), 9 grams of protein and 75 milligrams of sodium.

All of the soups are trans fat free. Keep in mind that most people eat an entire package of soup at one sitting, which equals two servings and double the calories and nutrients listed above.

When the government issues new guidelines about food and healthy eating, most Americans throw up their hands in dismay and walk away baffled by the suggestions. Many say the recommendations do not reflect their traditional, social, or cultural eating habits. For example, they may never drink milk. Even if the government recommends drinking more milk every day, it isn’t going to happen. Others complain that healthy eating messages are too complex and don’t fit into their busy lifestyle. They simply can’t give that much attention to what they eat each day. And, last, and probably most important, Americans are terribly confused because it appears that our message about healthy eating keeps changing.

Perhaps if the average American understood more about how these recommendations came about they would be less anti-science and more willing to hear, and possible use, healthy eating messages. Nutrition science is a dynamic process. It relies on scientific studies that often investigate a single nutrient, such as potassium.

So how do scientists get from studies on potassium to recommending what food you should eat? Most healthy eating recommendations come from a balance of scientific evidence and scientific judgment. This is often referred to as an evidence-based approach. Scientists gather all the research available to date. They look at the findings and use this evidence and their trained judgment to make recommendations. Evidence-based scientific reviews are considered systemic, comprehensive, and minimize bias.

What did the research tell scientists about potassium? Too little potassium contributes to high blood pressure. Get more potassium and blood pressure goes down. And, survey research shows that a large percentage of Americans do not get enough potassium. The next, and sometimes the hardest step is to take these scientific findings and translate them into food choices that become part of meals people usually eat.

Fruits and vegetables are excellent sources of potassium. Encouraging people to eat more fruits and vegetables is a simple way to provide an adequate potassium intake and reduce the overall risk for high blood pressure in the US. Suggesting that we eat fruits and vegetables rather than taking a potassium supplement is also important. Most healthy eating messages focus on foods not supplements.

Fruits and vegetables offer us many important nutrients beside potassium, like vitamin C and folic acid which would not be found in a potassium supplement. In addition to vitamins and minerals, fruits and vegetables contain other valuable components, like disease-protecting flavonoids. When we depend on supplements, instead of food, we shortchange ourselves of nutrients and other health-giving substances.

What makes this confusing for you is that the evidence scientists examine continues to change. If the research analysis was done in 1995 the evidence may lead to one conclusion. Do the same analysis again, in 2011, after more research has been done, and the findings and recommendations may be different. It’s not that scientists have changed their story, but they have different evidence upon which to build their recommendations. You may not appreciate that science is always moving forward.  All you think is that the scientists have changed their minds and they are telling you something different again.

A good example of this flux of information is the recommendations on eating fat. In the mid-80’s we were all told to lower our total fat intake. Today, we are told to moderate our fat intake and be more selective about the types of fat we eat. The reason, the scientific evidence evolved. Scientists realized that some fats, saturated in particular, were less healthy and other fats, like monounsaturated (olive oil, canola oil) were health promoting. Today, the focus is removing trans fat (hydrogenated vegetable oils) from foods. Science evolves, it does not contradict itself. When the first recommendations about lowering overall fat intake were made, all of the evidence we have today was not available to analyze.

So, the next time you hear new and possibly contradictory nutrition advice, don’t think the scientists can’t get it right and they are always changing their minds. Think instead — wow — all that scientific research must be turning up a lot of interesting and important findings. Cut the scientists a break, they are working hard to help us eat healthy and give us the best advice possible based on the evidence they have.

Bottom line: Your mother was right – eat your fruits and vegetables because they are good for you – even the scientists agree with this and that message never changes.

We love to try new foods. Some are great. Some don’t measure up and some become staples in our kitchen. See what you think.

Celiac disease, also known as gluten intolerance affects approximately 1 out of every 133 Americans. Gluten, a protein found in wheat, rye and barley, can cause diarrhea, weight loss, malnutrition and nutrient deficiencies. Foods containing gluten must be avoided but this removes staples like bread and pasta from a person’s diet. Many companies produce alternative products made from other grains.

Maple Grove Farms has recently introduced Gluten Free All Purpose Baking Mix. It is a potato/rice/corn/tapioca based baking mix. It offers a great deal of versatility because it can be used to made gluten-free biscuits, cookies, cupcakes, pancakes and waffles. Recipes are provided on the package. The product is kosher certified (OU).

A person’s sense of worth and self-esteem can be measured by the foods you eat. Value yourself; make a commitment to eating well.

Sandwiches are the number 1 dinner entrée eaten at home according to a study reported in Progressive Grocer. Americans are into convenience. It’s the driving factor when it comes to food choices. And, nothing is simpler to make or eat than a sandwich. Didn’t most of us grow up on PB&J?

Did you know there was an Earl of Sandwich? It was actually the fourth Earl that is credited with putting food between 2 slices of bread and eating it by holding it with his hands. And so the sandwich was born in England and introduced to the US by the British in the early 1800’s. By the late 1800’s huge meat sandwich on rolls were common American bar food. The British were also the first to name sandwiches by type. Today we all know what we’re getting when we order a club, hoagie, wrap, grinder, po’boy, sloppy joe, sub, or hero. Hot sandwiches weren’t served till the early part of the 1900’s. Sausages became hotdogs, ground meat became hamburgers, and cheese plus bread turned into toasted cheese. The relationship between kids and sandwiches was cemented when sliced, prewrapped bread appeared in the 1920’s. Today, sandwich chains like Quizno’s, Subway, and Panera Bread are one of the fastest growing segments of quick service restaurants.

Sandwiches can be good for you, but they can also be a fat and calorie nightmare. In delis and sandwich chains some have grown so big you can’t fit them in your mouth. So, let’s start with what is a normal sized sandwich? How about 2 slices of bread or an average sized roll plus 2 to 3 ounces of lean protein (3 to 6 slices of thinly sliced meat) or 1/3 cup of salad (tuna, chicken, shrimp) or 2 to 3 tablespoons of nut butter (peanut, almond, cashew). Now let’s construct some healthy options.

Health experts are encouraging us to eat 3 servings of whole grains a day. A sandwich can equal 2. It’s easy to find whole grain breads and it’s getting easier to find whole grain rolls, Italian bread, and hot dog and hamburger buns. What, you never thought of putting a sandwich together on a hot dog bun? They make great “holders” for salad sandwiches.

Stick with lean meat – turkey or chicken breast, ham, and roast beef. Swapping 3 ounces of salami for 3 ounces of lean ham saves 123 calories and 12 grams of fat.

Next, what to spread on the bread? Mayonnaise, at 100 calories a tablespoon, is probably not the best choice. If you like a creamy dressing try swapping mayo for a low-cal or lowfat salad dressing – ranch, blue cheese, even thousand island can add a punch of flavor to perk up your routine sandwich, and save better than half the calories. Salsa, mustard, bruchetta, ketchup, even hummus are other lower calorie, lower fat choices. For garlic lovers, rub toasted bread with a fresh garlic clove and you’ll have no fat garlic bread to build your sandwich on.

To add crunch, color and nutrients pile on veggies. All greens, even  iceberg lettuce, contribute some folic acid and potassium, while romaine and red leaf are strong sources of vitamin A. Add a sliced tomato or fresh pepper rings and the nutrient contribution really adds up. You might even consider a roasted veggie sandwich perked up with spicy salsa or garlic hummus.

If you enjoy salad sandwiches – tuna, shrimp, chicken, salmon, crab, and egg – think about using half mayo and half nonfat plain yogurt as the dressing, or half mayo and half nonfat creamy dressing. You’ll reduce calories and fat and you’ll never miss the extra mayo. To add crunch, lower calories, add nutrients, and allow you a bigger helping be generous with add-ins such as celery, fresh cucumber, chives, radishes, red onions, and peppers.

Go easy on cheese. Regular cheese can quickly pack on calories and saturated fat. Try reduced fat varieties. Or, use grated cheese. It goes further and can be quickly melted while toasting bread. One ounce of cheddar cheese (an average slice) has 115 calories and 9 grams of fat; an ounce of lowfat cheddar has 90 calories and 6 grams of fat. Use 2 tablespoons of lowfat shredded cheddar and you’ll lower the calories to 40 and the fat to 3 grams.

And we cannot forget the PB&J crowd. Peanut butter, though high in fat, contains very little saturated fat and no cholesterol. Experiment with natural, lower fat, and lower sugar varieties. Consider cashew, almond, sunflower or soy butter for a change. Instead of jelly try all fruit spreads or fruit butters. Fresh bananas have long been paired with peanut butter instead of jelly. But, what about dried berries, cranberries, fresh apple or pear slices? Fruit and nuts are a natural pair, only your imagination will limit the choices.

Tonight, when you decide to make a sandwich for supper–experiment–try something new. It’s not just a sandwich, make it a culinary adventure.

We love to try new foods. Some are great. Some don’t measure up and some become staples in our kitchen. See what you think.

Dr. McDougall’s has expanded its soup line with five new organic, vegan flavors–Lentil Vegetable, Tortilla, Lower Sodium Black Bean, Lower Sodium Vegetable, and Lower Sodium Tomato. All flavors are gluten free and packaged in paper-based, BPA-free packaging. The soups cannot be microwaved in the carton.

Lentil Vegetable — in a 1 cup serving there are 110 calories, 0.5 grams of fat, no cholesterol or saturated fat, 7 grams of protein, 20 grams of carb, 1 gram of sugar, 8 grams of fiber and 480 milligrams of sodium.

Tortilla — in a 1 cup serving there are 100 calories, 0.5 grams of fat, no cholesterol or saturated fat, 5 grams of protein, 20 grams of carb, 2 grams of sugar, 4 grams of fiber and 530 milligrams of sodium.

Lower Sodium Black Bean — in a 1 cup serving there are 150 calories, 1 gram of fat, no cholesterol or saturated fat, 8 grams of protein, 28 grams of carb, 3 grams of sugar, 6 grams of fiber and 290 milligrams of sodium.

Lower Sodium Vegetable — in a 1 cup serving there are 100 calories, 0.5 grams of fat, no cholesterol or saturated fat, 4 grams of protein, 20 grams of carb, 3 grams of sugar, 5 grams of fiber and 290 milligrams of sodium.

Lower Sodium Tomato — in a 1 cup serving there are 80 calories, no fat, cholesterol or saturated fat, 2 grams of protein, 18 grams of carb, 10 grams of sugar, 2 grams of fiber and 290 milligrams of sodium.

Appreciate that most of us will open and eat the entire carton of soup (a 2-cup serving) which means the nutrition values, and most particularly the sodium values, need to be doubled.

All of these soups have an excellent flavor, are a very good source of fiber (2 grams of fiber per serving is consider a good source) and plant based protein, and are lower in sodium than most other soup brands. If you do not see Dr. McDougall’s soups on the soup aisle of your local supermarket, check the natural/organic foods section of your grocery store.