Seen on Saturday morning: March 21st

March 21, 2008 9:00:00 PM PDT

Just a few adjustments in your food choices day- to- day can make for a healthier heart. Joining us this morning with some comparisons is Tanya Zuckerbrot, author of the F-factor diet.

Fiber One vs. Oatmeal

  • This one may be a bit deceiving - although oatmeal is largely regarded as the most heart-healthy breakfast food, a high-fiber cereal is even better for heart-health. Choose the Fiber One!
  • Fiber is one of the best things you can add to your diet to increase your chances for a long and healthy life. It reduces the risk of heart disease, diabetes, cancer and can lower cholesterol.
  • The number-one dietary change that a person can make in order to improve his or her cholesterol is to eat more fiber.

    Salmon vs. Swordfish

  • Fish is one of the best ways to get omega-3 fatty acids, which are great for both healthy and high-risk people. Fish is also a great source of lean protein.
  • Salmon is the better choice here; although swordfish has some heart-health benefits, it has one of the highest concentrations of mercury and it has lower levels of heart-healthy omega-3s.
  • You should try to eat fatty fish, like salmon, at least two times a week. Other good options are tuna, sardines and herring.

    Red Wine vs. White Wine

  • Although, both red and white wines have health benefits, red wine is the heart-healthier option.
  • Red wine may help prevent blood clots and reduce the blood vessel damage caused by fat deposits, but it also is a particularly rich source of flavenoids and antioxidants which raise HDL (good) cholesterol.

    Asparagus vs. Corn on the Cob

  • Asparagus is high in fiber and low in cholesterol, whereas corn has very little nutritional value, so absolutely choose asparagus.
  • Asparagus also has high levels of folate, which is beneficial to the cardiovascular system.
  • Corn is high in carbohydrates, so it's not the best vegetable choice.

    Cantaloupe vs. Honeydew

  • One trick to help you choose the healthiest foods is always consider the food's color - the richer the color, the higher the nutrient-content.
  • Cantaloupe is a deep orange - a sign of the high content of alpha- and beta-carotene and lutein. It is also rich in fiber and folate - both good for the heart. Honeydew is a pale green, almost white in color; it is also lower in nutrients.
  • Always go for the deep dark colored fruits and veggies over light colors.


    Hurtful comments, negativity and harmful actions against us take "little bites" out of each of us. Loving yourself and letting go motivated Melissa Pasch to write the book "A Thousand Little Bites." She's with us this morning.

    1. What inspired you to write the book?
    It started out as a light, funny diary, of a saga to lose 10 pounds and turned into so much more. The book is my personal story and after letting some women read my journal, they told me I had to get it in print because I was going to help so many people with sharing it.

    2. Why do you think women are connecting with the book?
    The book is so real, it's written by a real woman and people can relate to that. Women feel comfortable after reading it knowing someone else is feeling the same thoughts that they are.

    3. What makes your book stand out over other books on body image?
    I believe it's my approach. I tried to narrate the book, so while you are reading you are actually having a conversation with me.

    4. Give us some tips on how to make you feel better right now.
    One amazing exercise is to write down what your best friend would say about you if asked (this helps you focus on all of your wonderful qualities)

    5. How is the book helping people with other self-esteem issues, not just eating disorders?
    People have contacted me saying they don't necessarily have an issue with food, but they had low self esteem issues stemming from something else and my book has helped them tremendously.

    6. What are people saying about the book?
    One comment that stands out is "It's painful and comforting to know how deeply diet and body image affects other women." Also, I've heard from several people that once they started reading it, they couldn't put it down until they were finished. I think it's because the book it so heartfelt and so honest and people appreciate that - that's what inspires them.

    7. Describe what the title means.
    I was trying to explain that I feel "bites" are taken out of us constantly. The bites are the hurtful comments, unconstructive thoughts that creep into our heads.