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Getting Barry Healthy

Join Barry Roberts every Monday afternoon from 12:30 p.m. to 1 p.m. for a show called “Getting Barry Healthy with Barry Roberts”.

Barry is trying to eat healthier so why not do a show about it?

Every Monday afternoon Barry talks to experts like dieticians, personal trainers, doctors and nurses and more about health & nutrition. Anywhere from fruits and veggies to fad diets, ways to lose weight, supplements, eating better and anything that makes our life healthier.


Getting Barry Healthy Segment Stories

Below is a listing of stories for the Getting Barry Healthy segment. Please click the story title to view the full story.


Brussels Sprouts with Bacon, Garlic, and Shallots Recipe

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From Cooking Light

Ingredients

6 slices center-cut bacon, chopped $
1/2 cup sliced shallot (about 1 large)
1 1/2 pounds Brussels sprouts, trimmed and halved
6 garlic cloves, thinly sliced
3/4 cup fat-free, lower-sodium chicken broth $
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper

Preparation

1. Heat a large nonstick skillet over medium-high heat. Add bacon, and sauté for 5 minutes or until bacon begins to brown. Remove pan from heat. Remove the bacon from pan with a slotted spoon, reserving 1 tablespoon drippings in pan (discard the remaining drippings).
2. Return pan to medium-high heat, and stir in bacon, shallot, and Brussels sprouts; sauté 4 minutes. Add garlic, and saute for 4 minutes or until garlic begins to brown, stirring frequently. Add the chicken broth, and bring to a boil. Cook for 2 minutes or until the broth mostly evaporates and the sprouts are crisp-tender, stirring occasionally. Remove from heat; stir in salt and pepper.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

David Bonom, Cooking Light
NOVEMBER 2011


Butter-Pecan Mashed Sweet Potatoes Recipe

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From Cooking Light

Ingredients

4 sweet potatoes (about 2 pounds)
1 1/2 tablespoons butter
2 tablespoons fat-free milk $
1/4 teaspoon salt
1/4 cup chopped pecans, toasted

Preparation

1. Pierce each potato with a fork 3 to 4 times on each side. Wrap each potato in a damp paper towel. Microwave at HIGH 8 minutes, turning after 4 minutes. Cool slightly. Cut potatoes in half; scoop pulp into a bowl. Mash pulp.
2. Heat butter in a small saucepan over medium heat; cook 3 minutes or until browned. Stir butter, milk, and salt into potato pulp. Top with pecans.
Variation 1 Maple Bacon Price per serving: $0.85 Prepare master recipe through step 1. Stir in 1 tablespoon softened butter, 2 tablespoons fat-free milk, and 4 teaspoons maple syrup. Top mashed sweet ­potato mixture with 1 1/4 ounces cooked and crumbled bacon (about 3 slices). Serves 4 (serving size: 1/2 cup) Calories 268; Fat 6.6g (sat 3.1g); Sodium 351mg
Variation 2 Chipotle-Lime Price per serving: $1.08 Prepare master recipe through step 1. Stir in 1 tablespoon brown sugar, 2 tablespoons fat-free milk, 1 tablespoon fresh lime juice, 1 1/2 teaspoons finely chopped chipotle chile in adobo sauce, 1/2 teaspoon adobo sauce, and 1/8 teaspoon salt. Serves 4 (serving size: 1/2 cup) Calories 193; Fat 0g (sat 0g); Sodium 227mg
Variation 3 Parmesan-Sage Price per serving: $1.05 Prepare master recipe through step 1. Stir in 1 tablespoon softened butter, 2 ­tablespoons fat-free milk, 1/2 teaspoon chopped fresh sage, 1 ounce freshly grated Parmesan cheese (about 1/4 cup), and 1/8 teaspoon salt. Serves 4 (serving size: 1/2 cup) Calories 233; Fat 4.9g (sat 3.1g); Sodium 328mg

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Phoebe Wu, Cooking Light
SEPTEMBER 2012


Healthy Fall Foods

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As discussed with Michelle Poppen from Sanford Worthington, here are some healthy fall foods

Apples
Brussels Sprouts
Parsnips
Pears
Cauliflower
Squash
Pumpkin
Sweet Potatoes
Pomegranates
Kiwi
Grapefruit
Tangerines/Clementines


Tips for Kids & Tips for Parents With Kids

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• Start the day with a power packed breakfast
• Find out what your child is eating at school
• Limit the purchase of processed, packaged foods
• Provide your child with balanced meals that include a protein, a fruit/vegetable and a starch
• Check your child’s bowel pattern
• Supplement their diet with a multivitamin
• Enroll them in some sort of after school activity
• If you go out to eat, make your children get a kids meal; and for yourself, get a small meal.
• Prepare meals for your kids and yourself the evening before so you can grab them and go.
• Keep track of the snacks your kids and you are eating.
• Look for fruits that are canned in 100% juice, NOT SYRUP
• Take dried fruits, nuts or fresh veggies/fruits in small baggies
• Pack low-fat string cheese sticks
• Serve snacks in a bowl, don’t let kids or yourself eat directly from the bag.
• Drink water or milk (any kind) instead of pop, juice
• Consider single servings of yogurt
• Try a smoothie


Top 10 Nutrition Questions About Diabetes

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As discussed with Michelle Poppen here are some of the top questions for people with Diabetes according to Park Nicollet International Diabetes Center
1. Do I Have To Give Up Sugar?

2. Are Artificial Sweetners Safe?

3. Do I have to eat whole wheat bread?

4. Can I Still have a beer or glass of wine?

5. Do I need to take vitamin or mineral supplements?

6. Are some fats worse than others?

7. Do I have to cut back on salt?

8. If carb raises glucose levels, should I avoid all carbs?

9. Do I have to lose alot of weight?

10. What should I do if I overeat?


Healthy Eating Doesn’t Have to be Expensive

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The first step is to stop spending money on the unhealthy things- pop, chips, junk foods- or at least buy less of them.

2nd step- yes you guessed it- plan in advance- see what’s on sale, or what you already have in freezer. If fruit is high priced this week, then use some of what you bought last month on sale.

• Seek out sales on produce. And shop for fruits and vegetables that are in season, as they're usually priced more affordably than out-of-season ones. Ask the produce person what’s the best buy this week- small town- nice
• Avoid impulse purchases (and going to the store when you're hungry!) — buy only what you'll use.
• Opt for dried versions of foods like beans or pasta (rather than, say, canned beans or fresh fettuccine).
• Buy in bulk, especially for dry goods like flour, sugar, cornmeal, cereal, pasta, rice, and beans.
• Invest in high-quality, airtight storage containers or freezer-weight self-sealing plastic bags for storing foods, so items will keep longer on the shelf or in the freezer.

Use a list- Keep paper handy in the kitchen to write down what you run out of as it happens, or use the notes section on your phone- we always have our phones with us, so you always have an up-to-date list.
It’s ok to go off the list if you find a really good deal on something you need.
Plan some meals w/o meat- use eggs or peanut butter as the main protein source
Reduce the portion of the main dish- meat, hotdish etc- save half for later

Read the store flyer in advance

Shop only once a week, the more trips to the store, the more money we spend on things we don’t need

Use seasonal foods- oranges in the winter, apples in the fall, berries and grapes in spring/summer

Use the “store brands” most is very good- a few are not

Shop when the store is not crowded- get through faster and spend less

Shop when you are not in a hurry, so you can spend time comparing prices

If there is a good deal on large quantities, split it with family or friends

Avoid buying single servings of snack crackers, ice cream or bottled juices

Check sell-by and use-by dates, so it doesn’t out-date too soon

Coupons- only use for something you would already buy, sometimes the store brand is still cheaper than the name brand with the coupon

Keep track of price of foods you buy often, so you can spot a good sale

Buy day-old bread and freeze

Regular rice vs quick cooking, Quick cooking oatmeal instead of instant packets, head of lettuce vs bagged, bag of carrots vs baby carrots- you pay more for convenience

Check through your kitchen often to see if anything is about to out-date

Learn to cook! A bag of potatoes that you can peel and cook is much less than instant- make homemade chili and soups instead of canned- more healthy too. (great website iastate.edu/foodsavings- videos teach how to cook, plan meals, shop, store foods, and handle foods safely)

Homemade pancake, muffins etc cost less than mixes. Make extra, wrap and freeze (that’s a quick tip too)
Home popped popcorn instead of microwave- air popper at a second-hand store or cook on stove with a lid

Make iced tea from scratch- tea bags are cheap, but pre-made or bottled tea is expensive.

Some convenience foods are good buys when on sale- canned veg and frozen juice.

Don’t let food spoil- and don’t throw away leftovers -have leftover night as I mentioned before. (Americans throw away 25% of the food they buy)

Don’t forget the cabbage- cheaper than lettuce, mix with lettuce for salads to stretch it, use it in stirfrys, tacos
Potatoes are underused- so much more for your money instead of chips- nothing easier than a baked potato in microwave- filling and satisfying.

If you want to order pizza once in a while, order less and serve with some fruits and veg.


Importance Of Incorporating Regular Exercise With A Diet Plan

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Diet will help you lose weight, but exercise will help increase results, especially with strength training which helps maintain healthy tissues

Cardiovascular activity can help maintain healthy blood flow
- Facilitates removal of waste products such as ketone bodies caused by exercise as well has protein rich diets.
- Promotes recovery of tissue(s) with increased blood flow
- Increases oxygen delivery so your body feels more “awake”
(This is where runners high comes in) from increased oxygen uptake

Diet and exercise shouldn’t be treated as a fad
- Make the lifestyle change, you’ll have better results, not to mention the long term benefits of maintaining that lifestyle

Long Term Benefits of an Active Lifestyle

Regular exercise can help reduce arthritis symptoms
Helps to maintain joint flexibility and joint strength
Maintain bone density
- Our bones are constantly changing and re-structuring (ossification) up until about we are 30-40
- Women lose roughly 8% of their skeletal mass every decade
- Men is slower at about 3% per decade
- This reduction leads to osteopenia
Exercise helps to increase serotonin levels within the body
- This helps ease feelings of anxiety, depression
Increases your life longevity, so you are around for your family longer as well as being able to participate in family activities and gatherings

Myths and Misconceptions of Exercise

You need a long period of time to workout:
- You honestly do not need to spend a lot of time in the gym. I only workout 3 times per week and the longest it last is 1 hour, usually between 30-45 minutes
- In regards to weightlifting, if you are going for mass, you will work out for a longer period of time. If you are trying to increase strength or power, shorter periods works better.
Women lifting heavy weights will make them excessively bulky:
- Muscle building is primarily a testosterone facilitated process.
- I encourage women to lift weights and challenge themselves because it will help tone their muscles more, as well as increase their bone density or help maintain what they have and post-pone osteoporosis
The leg press is the same as a squat:
- The leg press machine is significantly easier than squats, that’s why many people use it
- Also, research shows that squats activate your muscles nearly 50 times more than fixed machines

Tips:

Over time using a weight belt for training can actually decrease your core and abdominal strength

If you are a part of a regular running program, every 6th week, decrease your mileage or frequency by half, it will help prevent chronic injuries and allow your body to recover so you can perform better.

Don’t Skip Breakfast- breakfast skippers tend to gain weight

Don’t skip sleep!!!- your body’s natural HGH levels spike during the sleep cycle which is when your body is recovering and repairing the muscle tissues. Cutting your sleep cycle short or not getting enough sleep can have serious long term health consequences.

After 60 minutes of exercise, the body starts producing more Cortisol, a hormone which has muscle wasting effects


Quick and Healthy Meal Ideas

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Best tip first- Plan in advance! Does anyone do this already?

Have a Week’s Worth of Menus in Mind (or weekday vs weekend)
Whether you write them down or keep them in your head, you need five to seven kid-tested, parent-approved main dishes. Pick options that are easy and popular with everyone. Once you have an entrée, such as tacos, spaghetti, oven-baked chicken or slow-cooker stew, all you have to add is a vegetable and/or fruit and perhaps a whole grain roll to complete the meal.

  • Make 1 trip to the store, don’t have to be worrying or think about it all day easier to meet your budget and nutrition needs
  • Plan for eating out, soup and pie suppers, nights you have to work late etc
  • Prep tomorrow’s while you are cooking tonight’s
  • Use fresh produce early in the week, and rely on canned or frozen for later on

Keep Your Kitchen Stocked with Quick-to-Fix Foods (if you have room)
Whenever you shop, look for specials on staples (rice, pasta, beans, etc.) as well as frozen and canned fruits and vegetables with little or no added salt or sugars. Eggs, peanut butter, canned tuna etc. With a wide variety of tasty choices on hand, you’ll only have to worry about the main dish when it’s time to make dinner.

Prepare Multiple Batches of Main Ingredients
If you’re cooking ground beef, it’s just as easy to cook a double or triple batch. Freeze extra servings to reheat for tacos or casseroles. Try slicing, marinating and freezing extra beef, pork, chicken or fish for stir-fry dishes. Drop any one of these protein options into a wok or skillet for quick cooking on a busy night.

  • Make a double batch, or only serve half- lasagna example- less main entrée- more fruits and veg
  • Have to have a way to keep track of what you have- sometimes gets buried in the freezer
  • Don’t let it go too long- use within a month

Slow Cookers
Need time to prepare ahead of time- night before or that morning George Foreman Grills- Very fast, food is fresh- gets rid of lots of fat. Can be dry. Marinade in Fat-Free Italian dressing- chix and pork chops

Plan a leftover night- if you just have a serving or 2 of a variety of things, warm them up and let the family choose what they want. You may have to fill in with a sandwich or some quick pasta to round out the meal.

Breakfast for supper- Scrambled eggs and toast, Pancakes or waffles –especially if you don’t have time to make these in the am.

Breakfast –crazy time, very important, prep night before(mix pancake mix, get pans out, set table etc)

  • take breakfast to go-grab a banana, bag of trail mix or dry cereal- (recipe included)
  • Mix low-fat yogurt with whole-grain cereal, and serve with a glass of orange juice.
  • Blend low-fat milk, frozen strawberries and a banana for a 30-second smoothie to enjoy with a bran muffin.
  • Add dried cranberries and almonds to quick-cooking oatmeal.
  • Egg in the microwave sandwich – 45 sec

Quick Recipes

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Here are some quick and easy recipes from Michelle Poppen, Registered Dietitian at Sanford Worthington

Pineapple Chicken
Preheat oven to 375

  • 2 lbs Skinless chicken pieces
  • 1 -14 oz can unsweetened pineapple chunks- drained
  • 1 tsp rosemary
  • ½ t paprika
  • ½ t salt
  • ¼ t pepper
  • ¼ t ground ginger

Place chicken in a baking dish. Pour drained pineapple over the chicken. In a small bowl, combine rosemary, paprika, salt, pepper and ginger. Sprinkle over the chicken. Bake, covered for 1 hour or until the chicken is no longer pink inside.

Mexican Skillet Supper

  • 1 lb ground beef
  • 1 cup chopped onion
  • 1 – 14 oz can diced tomatoes, not drained, try no salt added
  • 1 T chili powder
  • 1 ½ cups cooked rice
  • 1 cup shredded lettuce
  • 1 cup shredded cheddar cheese

First of all, before gathering any supplies, put the rice on to cook. Then brown the ground beef, and onion in a skillet. Drain any fat. Add the tomatoes and chili powder. Cook over medium heat. The rice should be ready. Stir the cooked rice into the skillet. Reduce heat to low, cover and simmer about 5 min until heated through, and any liquid is absorbed. Spoon into individual bowls and top with lettuce and cheese.

Quick Chick (from AllRecipes.com)

  • ½ T cooking oil
  • 2 Skinless, boneless chicken breasts cut into 1 inch pieces
  • 1 cup chopped celery
  • ½ large onion cut into rings
  • 1 (4.5 oz) can mushrooms, with liquid (try no salt added)
  • 1 T soy sauce (try low sodium)

Heat oil in medium skillet over med-high heat. Saute chicken until all sides are well browned, then stir in the celery, onion, mushrooms with liquid and soy sauce. Cover skillet and bring to a boil; reduce heat to low and simmer for about 15 minutes or until celery is tender and chicken is cooked through. Serve with rice.

www.iastate.edu/foodsavings Videos how to cook, plan meals, shop, and handle food safely

Maple Pork Chops
Preheat oven to 350 degrees

  • 6 thick pork chops
  • ½ c chopped onion
  • ½ c maple syrup
  • 2 T cider vinegar
  • 2 T Worcestershire sauce
  • 1 t chili powder
  • ½ t salt
  • ¼ t pepper

Place the pork chops in a baking pan. Combine the remaining ingredients in a small bowl. Pour the sauce over the pork chops. Bake for about an hour, or until the inner temperature of the meat reaches 160 degrees.

Meatloaf in a Mug (Iowa State Extension)

  • ¼ lb lean ground beef
  • 2 T oatmeal 1
  • T Ketchup
  • 2 t milk
  • 1 t dry onion mix

Combine all ingredients and stir to mix. Spray microwave- safe mug with cooking spray. Pat beef mixture into mug. Make hole in center, all the way to the bottom. Microwave on high for 3 minutes or until done. Cooking time will increase if more than one meatloaf is placed in the microwave at one time. Use leftover onion soup mix to season baked or microwaved vegetables.

Take Along Trail Mix (Iowa State Extension)

  • 2 cups unsweetened cereal (such as Cheerios®, Wheat Chex®, Fiber One®, Cracklin’ Oat Bran®, or All Bran®)
  • 2 cups sweetened cereal (such as Honey Nut Cheerios®, Frosted Mini-Wheats® or Life®)
  • 2 cups small pretzel twists
  • 1 cup dried fruit (raisins, dried cranberries, dried apricots or pineapple, chopped into small pieces)
  • 1 cup peanuts

Mix together all ingredients in a large bowl. Store in an airtight container in cupboard for about 1 week, or in freezer for several weeks. Measure 1/2-cup amounts into snack-size plastic bags so they’re ready to grab and go.


25 Top Heart-Healthy Foods

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Salmon- grill with a rub or marinade. Save some to top a salad or put in pasta later.

  1. Flaxseed- mix in yogurt, hot cereal, homemade muffins
  2. Oatmeal- top with fresh berries Black or kidney beans- add to soups or salads
  3. Almonds- mix into yogurt or add to trail mix or fruit salads
  4. Walnuts- add crunch to salads, muffins or pancakes
  5. Red Wine- “toast” to good health in moderation
  6. Tuna- here’s Lunch- salad greens, canned tuna and fresh fruit
  7. Tofu-slice “firm” tofu marinate for several hours and grill
  8. Brown Rice- microwavable brown rice makes a quick lunch. Stir in some chopped veggies.
  9. Soy milk- great over oatmeal or whole grain cereal. Or make a smoothie
  10. Blueberries- all berries are great- mix into trail mix, muffins or salads.
  11. Carrots- have baby carrots with lunch. Sneak shredded carrots into spaghetti sauce or muffin batter.
  12. Spinach-use instead of lettuce in salads and sandwiches
  13. Broccoli-chop broccoli and add to store-bought soup. Eat with at low-fat dip.
  14. Sweet Potato- microwave for lunch. Add a little pineapple.
  15. Red Bell Peppers- rub with olive oil and grill or oven-roast until tender. Delicious in wraps, salads and sandwiches
  16. Asparagus- grill or steam lightly. Add olive oil and lemon.
  17. Oranges- great just by themselves for a snack
  18. Tomatoes- add to sandwiches, salads, pizza etc.
  19. Acorn Squash- baked squash is a comfort food on a chilly day. Serve with sautéed spinach, pine nuts or raisins for variety.
  20. Cantaloupe- perfect for any meal. Simply cut and enjoy.
  21. Papaya- serve papaya salsa with salmon. Mix papaya, pineapple, scallions, garlic, lime juice, salt and pepper.
  22. Dark Chocolate- 1 small piece may help lower blood pressure, but choose 70% or higher cocoa content.
  23. Tea- hot or cold, but use the tea bag, not the bottled or instant.