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Feb 28
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Brown Bag Helps You Make Healthy Choices at the Bar (Salad, That Is)

By BBBlog

You want to have a low-cal, healthy lunch and/or dinner.  Salad seems like the easiest way to that goal, right?  Maybe, but it depends on what you’re piling on that salad.  We’re pretty sure that, like everyone else, your salad’s starting off with a big bowl of healthy greens—romaine, spinach, Iceberg lettuce, etc., but where do you go next?  Croutons or chickpeas?  Crispy wonton slices or slivered almonds?  Those choices that come right after “Spring Mix or arugula?” are the ones that will make or break your salad’s healthy back.

Before we start talking about how many calories you’re adding on in bacon bits, let’s figure out how many calories you should be eating everyday (in general).  Check out what the USDA recommends at ChooseMyPlate.gov, to get a basic idea.  Armed with that information, let’s hit the salad bar.

The first thing you should do at any salad bar is heap your plate/bowl with some leafy greens. If you have a choice between Iceberg lettuce and romaine or spinach, go with the romaine or spinach–they pack more of a vitamin/mineral/nutrient punch.  This is the base of your salad, and if you’re really looking to cut some calories with your meal choice, then this is your chance.  The more you fill your bowl with good green stuff, the less room you’ll have for toppings that might throw you over a calorie/fat cliff.  Once you’ve stuffed that plate with lettuce, approach the toppings (with caution).

This is where the problems come in, right?  You’re thinking, “It’s a salad, it’s low-cal, how bad can a few toppings be?”  Depends on what you choose.  We all know that dressings can be extremely loaded with calories and fat, so try putting some fruit in your salad.  If you’ve never tried fruit in your salad before, take a deep breath and dive in!  Fruit can really perk a salad up and add a new dimension to your old favorite combos.  Oftentimes, adding fruit to a salad lessens the amount of dressing you will need.  So, take a scoop of strawberries, mandarin oranges, or raspberries and indulge!  Some toppings that go great with fruit are nuts, feta or bleu cheese, and balsamic vinegar.

And here’s another trick to help you out.  If you add feta or blue cheese to your salad, you can generally add less than you would if you were adding cheddar cheese.  We know cheddar is a salad staple, but it can take more cheddar (and calories) to get the same amount of flavor you might get from feta or bleu cheese—they’re just stronger cheeses and a little goes a long way.  Save some calories and choose one of these two; if you have to have your cheddar, use shredded and really spread it out—you’ll use less if you sprinkle evenly, rather than piling it all in one spot.

Miquel de Servantes said, “Forewarned, forearmed; to be prepared is half the victory.”  This is your salad bar battle cry.  If you have an idea of what your salad will look like before you even approach the salad bar, you’ll be better prepared to keep your cravings in line. Want to beef up your vitamins but not your calories?  Stick to the veggie side of the bar.  We know those crunchy extras are usually right next to the dressings and just begging you to toss them on top, but if you start at the veggies and fill your plate there, by the end of the line, you’ll have lots of flavor and no room on your plate for fat-filled extras.  If you simply must have your croutons/chow mein noodles, etc., then try crushing them and sprinkling them over your salad.  You’ll still get the flavor but you won’t use as many.

Don’t forget your protein either; your salad needs some staying power or you’ll just end up snacking in the afternoon or evening to make it until your next meal.  Consider lean proteins like grilled chicken, salmon, shrimp, hard-boiled eggs or roasted turkey.  If you’re a vegetarian, try lentils, black beans, garbanzo beans, tofu, nuts or avocado (watch your portion sizes on the avocado—they’re great for you but have more calories than some of your other choices).

Here’s a handy little tool that you can check out or add to your phone: http://www.CalorieCount.about.com.  If you want to know how many calories you’re eating, just put the info into this counter and it will add it all up for you.  Brown Bag has nutrition information listed on our website menu, so you know exactly what you’re eating before you get started (on salads/sandwiches, etc. that we’ve designed, just click on the individual item and the information will come up), and all other restaurants will be posting this information soon.  Until then (or at home), tools like this one can keep you on the straight and narrow at the salad bar, and help you keep your healthy lunch/dinner goal in sight.  Good luck!

Feb 21
Love0

Super Foods to the Rescue!

By BBBlog

We’ve talked before about super foods on our BBBlog and we’re going to do it again.  Hopefully, cold and flu season are winding down (fingers crossed!) but we know some of you linger on and it’s no fun.  So, how about eating some good food AND feeling better?  Good idea, right?  That’s what we thought; so here is a list of super (and delicious!) foods that give your immune system a boost and help you fight off colds.

 

Fish

Oily fish, like salmon, tuna and mackerel, have loads of omega-3 fatty acids.  Omega-3s are known to reduce inflammation, which over time, can weaken the immune system and make you more susceptible to colds and flu.  In a placebo-controlled 2011 study published in Brain, Behavior and Immunity,  med students took omega-3 supplements for 3 months and found, not just decreases in inflammation, but in anxiety as well.  Anxiety is also known to weaken the functionality of the immune system.  So, get fishing (or at least take some supplements).

 

Oysters

Here’s one I bet you didn’t think of.  People attribute all sorts of powers to oysters but the truth of the matter is that they are rich in zinc, popular super hero against the common cold.  A study published in a Canadian medical journal in 2012 asserts that zinc lozenges appear to shorten the duration of cold symptoms in adults. The drawback to zinc supplements? They have a track record of stomach upset and headaches, so it may be better to go straight to the source, and the source doesn’t get better than oysters.  They have more zinc per serving than any other food, but they also carry the risk of bacteria if eaten raw.  Your best bet is to cook them up and eat your way to your recommended daily allowance.

 

Garlic

Smells bad, works good.  Consider this your garlic mantra and start eating.  Garlic has allicin, a sulfuric compound that packs an antioxident whollop when it decomposes.  A 2001 study in Advances in Therapy  found that people who took garlic supplements for 12 weeks during the months of November through February had less colds than those who took a placebo, AND of the participants who did get sick, the people who took their garlic like good little boys and girls got better faster.  To get the most antioxidants out of your garlic, chomp it raw.  Chances are you won’t be able to eat enough Italian food to do the job, so if you can’t stomach a mouthful of raw garlic, do yourself a favor and buy some aged-garlic extract capsules.

 

Skinless Turkey Breast

Time for a club sandwich?  We all know that we need lean protein to build muscle, but we also need it to muscle up our immune system.  Lean proteins help us build antibodies and fight infection in our bodies.  You can get your lean protein from turkey, chicken and pork, and from non-meat sources like beans, nuts and dairy.

 

Oats

Any way you can get them—bar or bowl—eat up. Oats contain a type of fiber called beta-glucan, which is known for its cholesterol-lowering properties and its immune-boosting powers.  Studies in animals have shown that beta-glucan can reduce the risk of upper respiratory infections and can alter white blood cell activity in humans.  Oatmeal never sounded so good, huh?

 

Carrots and Sweet Potatoes

Babies love them and so should you, but you have even more reason to.  Orange fruits and veggies are high in beta-carotene.  When we eat things with beta-carotene in them, our bodies convert this organic compound into Vitamin A which is a must for a healthy immune system.  Vitamin A helps to keep the mucous membranes that line our nose and throat (think of these as your first line of defense against germs) healthy and functioning properly. Orange is the “It Color” for fighting colds and flu.

 

More “Supes” to help you fight the good fight against colds and flu:  anise seeds (make a tea!), citrus fruits, fennel (again, tea is a good way to get this), yogurt and kefir, tea, red peppers, milk, mushrooms, leafy greens, blueberries, dark chocolate, Brazil nuts, and sunflower seeds.  Feeling like something’s sneaking up on you but you can’t miss work?  Come see us at Brown Bag for breakfast and/or lunch to load up on your favorite super foods.  We have many of these lovelies on our menu everyday to help you stay healthy, feel better, and eat right—and you’ll enjoy every bite.  “Eat your vegetables (and fruits and lean proteins)” never tasted so good!

Feb 12
Love0

Give Me Some Sugar: Brown Bag Makes Valentine’s Day Sweeter

By BBBlog

Did you know Brown Bag has a Valentine’s special going?  it’s small and sweet, like an edible card you might say, to spread a little love to the whole office or family (or just that one, special someone). It’s a beautiful, little platter of heart-shaped, frosted sugar cookies for $3.25/person—because we like to make your life a little easier.  But if you like to cook and you can find the time, if you’re thinking, “This year, I’m going to cook something special,” then keep reading.  We have a couple of ideas that we think you might like.

How about starting off (or finishing up) with Roasted Strawberry Fruit Dip with Dark Chocolate?  This recipe is delicious and nutritious.  Just look at all the fresh, natural ingredients (not to mention a couple of super foods thrown in for good measure!)!  To make this, hit your local grocery store (no specialty stores involved) and grab 12 ounces of fresh strawberries, agave nectar or honey, vanilla extract, plain, non-fat Greek yogurt, dark chocolate, and assorted fruits for dipping (like bananas, extra strawberries, raspberries, pineapple, or anything else your tongue is telling you).  To make the dip, just snip off the tops of your strawberries, cut them in half and mix them with the agave nectar or honey and vanilla extract, then bake them in the oven for about 18 minutes.  After that, puree the strawberries with a hand mixer, blender or food processor, stir in the yogurt and top it with chocolate shavings!  Voila!  A sweet snack in everyone’s favorite Valentine’s Day color!

Sticking with the prescribed color palette, how about waking someone up with a Pink Smoothie? Surprise him/her with a berry-healthy (and delicious) start to their day.  Here’s what you’ll need: strawberries, cranberries, raspberries, an apple, honey-flavored Greek yogurt, a lemon and carrot juice.  Measure out the proper amounts and throw them all in a blender.  Note:  If you use fresh fruit instead of frozen, throw a few ice cubes into the mix.  If you choose frozen fruit, choose the “no sugar added” variety.

Want to make a great dinner and keep it heart healthy?  Here are a few tips:

1.  Start the meal off with a broth-based soup loaded up with lots of fresh veggies or a big salad with lots of healthy toppings (think nuts, dried fruit, fresh fruit, crumbled cheese, and just a touch of dressing.  With all that goodness stacked on top, a taste of dressing will be all you need).

2.  For your main dish, stick to broiling, grilling, or baking to keep it heart healthy.   If you want to go with red meat, choose a filet mignon (or other lean cut of beef), but keep the portion size to about 4 ounces.  Otherwise, consider seafood, skinless chicken breast, or any lean meat.  To go with the meal, load those plates up with veggies–fresh, broiled or grilled.  Or how about quinoa? For more about this protein-packed side, click here.

3.  Since the hallmarks of Valentine’s Day are hearts, flowers and chocolate, dessert seems like a must.  If you forget to order our delicious cookies and you need alternative ideas, consider these:  chocolate fondue with fresh fruits or chocolate pudding, layered with fresh fruits in a fancy glass (think champagne flutes).

Still haven’t found something that speaks to you?  Bring your sweetheart into Brown Bag for breakfast or lunch for his/her choice of healthy cuisine on the fly!  Who doesn’t like a surprise meal out with their loved one?  We’ll be waiting…

Feb 08
Love0

Making Rice Safer: Tips from Brown Bag

By BBBlog

Recently, Consumer Reports did an expose of sorts on rice; specifically, arsenic levels in rice.  What they found was surprising and a little scary.  After testing more than 200 samples of different kinds of rice products across brands (including well-known brands, store brands, organic products, as well as products targeted to gluten-free consumers), they found significant levels of inorganic arsenic, as well as organic arsenic, in almost all of them. Inorganic arsenic is a known carcinogen and can set children up for other health problems later in life; organic arsenic is less toxic, but still very worrying.

How do these products come to contain so much arsenic?  According to Consumer Reports, “The U.S. is the world’s leading user of arsenic, and since 1910, about 1.6 million tons have been used for agricultural and industrial purposes, about half of it only since the mid-1960s. Residues from the decades of use of lead-arsenate insecticides linger in agricultural soil today, even though their use was banned in the 1980s. Other arsenical ingredients in animal feed to prevent disease and promote growth are still permitted. Moreover, fertilizer made from poultry waste can contaminate crops with inorganic arsenic.”

Now that we know the arsenic is there, what do we do about it?  How can we make our food safer and what kinds of precautions should consumers take in relation to rice and rice products?  Here are a few suggestions:

Rinse your rice—really well.  It usually takes 4 to 6 rinses of your rice for the water to remain clear.  Studies show that thoroughly rinsing your rice reduces the arsenic content by about 25 to 30 percent.

Cook and drain your rice—like pasta.  By cooking your rice with 6 parts water to one part rice, you’ll end up with excess water at the end of the cooking process.  Just drain the excess water off of the rice after cooking.  The FDA reports that rinsing and draining your rice can cut arsenic levels by 50 to 60 percent.  You should also know that in cases of enriched rices, rinsing and draining will more than likely reduce the amount of added nutrients.

Choose aromatic rices and limit your consumption of brown rices.  Imported basmati and jasmine rices have been shown through testing to contain ½ to 1/8 the amount of inorganic arsenic of regular rices grown in theSouthern US.  Brown rices, on the other hand, hold onto higher levels of arsenic because its bran remains intact, making it a nutritional powerhouse but a larger source of arsenic.  Studies do show that brown rice grown in California and India have much lower levels of arsenic than those grown in the Southern US; so, if you have to have your brown, check its origins.

Look for rices grown in California.  You may think of Cali as the land of fruits and nuts, but now you can add rice to the list.  Tests show that rice grown in California had lower levels of arsenic than rice grown in other parts of the US.

Be careful with your babies!  Feeding rice cereal and rice milk to infants now has limits:  Consumer Reports recommends feeding no more ¼ cup of rice cereal a day to infants and cutting out rice milk entirely.  Gerber, it should be noted, has announced that it now sources its baby cereal rice only from California, rather than the Southern US.

The Consumer Reports study of arsenic in rice is certainly eye-opening, and we encourage you to take a read and examine their charts for levels of arsenic found in many of the products you use every day.  Ask your doctor or pediatrician for any other recommendations or precautions that he/she may have, and get informed.  If you are what you eat, shouldn’t you know what you’re eating?