Thursday, December 31, 2009

Next Stop 2010!

“I was going to take over the world...but I got distracted by something shiny.” -unknown

I'm not a big fan of New Year's resolutions. All the "shoulds" that run through our minds such as "I should exercise or I should lose weight" suddenly take on a new urgency. As January 1 arrives, we often think: "Okay, enough goofing off. I need to get back on track and get serious about getting healthy." Yet making a resolution without a having a plan of action is like saying you're going for a drive without bothering to fill up an empty gas tank. You may get in the car but you're not going to be traveling anywhere. Then we often quickly abandon our resolutions as frustration sets in because progress is not being made.

Instead of resolutions, I recommend setting goals instead. What's the difference you ask? To me, resolutions are intangible "shoulds" as mentioned above. Goals are "SMART" - specific, measurable, achievable, relevant, and time-bound. Goals provide a tangible plan of action. Let's take an example to look at the difference.

Resolution: "I should eat better."

Goal: "I will eat 2 pieces of fruit at least 5 days a week for the next month."

Besides being "SMART", goals also have to be realistic for your level of commitment and for your lifestyle. Before making a goal you need to ask yourself several questions:
  • What are the habits that are keeping me from this goal?
  • Am I willing to change these habits to accomplish the goal?
  • Am I willing to put in the work to accomplish this goal?
  • Is this change sustainable over the long-term?

Once you have identified your goals, the next thing to consider is what tools and assistance you need to help accomplish them.

As I work with my clients to help them reach their goals, we work together to create what I like to call their “I MAP”:

1. Information – With information overload, what is myth versus reality?

2. Motivation – What is the inspiration for making a change now?

3. Application – How does this info apply to my individual life?

4. Practice – What habits do I need to work on to achieve my goals?

If you’re feeling stuck, are ready to make a change, but are not sure how, I’m here to help. Let me help guide you with valid information as we work together to create your “MAP” for the New Year and get you moving in the direction you want to go.

Tuesday, December 29, 2009

A YouBar For A New You

As the holidays are quickly speeding by, our thoughts now turn to welcoming in the New Year. Of course with the New Year come all those resolutions - with health and fitness goals being some of the most popular ones. While I'll be blogging about New Year's resolutions later this week, you can jumpstart your journey back to healthy eating by creating an energy bar made just by you.

YouBar is a fun company that lets you create your own customized nutrition bar. Just go through the steps to build your own bar by first choosing a base (such as almond butter or organic dates) and then adding in your choice of protein powders, nuts/seeds, dried fruits and berries, natural sweeteners, grains/cereals, and even infusions such as a shot of vitamins or fiber. As you build your bar you can see how it stacks up nutritionally in the nutrition facts label. You then name your bar and voi·là you receive your customized box of bars in the mail.

Overwhelmed by all the choices in creating your own? Then check out their link on some of their popular bar flavors for suggestions.

Not into nutrition bars? They also have links to make your own protein shakes, trail mix, or even craft your own healthy cookie.

New Year's resolutions never tasted so good!

Thursday, December 24, 2009

Happy Holidays!

With the holidays upon us, our company has arrived and more than doubled the normal size of our household. Nowhere is this more evident than at the grocery store. Making sure the house is stocked with everything we need has sent me to the grocery store three times just in the past two days and yes, I'm planning to make another trip today. As soon as I return from the grocery store, new needs suddenly emerge and I start making my next list. I'm sure any mothers of teenage boys who are reading this are laughing at my "amateur" status thinking that this is their life everyday.

Even with the many trips to the grocery store, I really enjoy having company, especially at mealtime, because it causes me to slow down and enjoy the moment. In the typical business of day-to-day life, eating tends to be more functional. It is often a short break to quickly eat something and then get back to the task at hand. The holidays inspire me to create a more special eating experience - from fancy table decorations to meals that require extra preparation time and care. Instead of bolting down our food while working on the computer or watching TV, the holidays inspire us to be really present for the meal, sitting at the dining room table, enjoying hearing about our guests lives while also laughing as we reminisce about the past. It is a good reminder that food is not only nourishment for the body but also for the mind and spirit.

I wish you all happiness, health, and a mindful holiday season!

Monday, December 21, 2009

10 Myths About Eating Right

Here's an article I found in The Times-Picayune by registered dietitian Molly Kimball that I wanted to share with you. It addresses 10 myths about eating right. Since these are some of the most frequent questions I get asked by clients, I hope you will find this helpful.

10 Myths About Eating Right

Myth No. 1: Eating late at night will make you fat.

Your body doesn’t know what time it is. It’s not like a meal at 6 p.m. will be stored in your muscles or burned for immediate energy, yet suddenly that same meal at 8 p.m. will go straight to your butt. Instead, your body recognizes an accumulation of calories over time, or a deficit of calories over time.

So why is it that so many diets ban eating after 6 or 7 p.m.? For many, the evening hours are when willpower falters. So it’s not simply that you’re eating late at night; it’s what you’re eating late at night. Cookies, ice cream, chips, crackers — all those mindless nighttime nibbles can add up to hundreds, even thousands of calories.

Dinner at 8 p.m.? No sweat. Just make sure it’s a sensible dinner (most people can get by with a lean protein entree, veggies on the side, and salad) and curb the late-night munchies. For good digestion, try to allow at least two hours between dinner and bedtime.

Myth No. 2: Muscle will turn to fat if you don’t work out.

Muscle and fat are two entirely separate substances in our bodies. We can gain or lose muscle, just like we can gain or lose fat, but we can’t convert one into the other.

If you stop exercising, you’ll start losing muscle. This results in a slower metabolism, meaning that you burn fewer calories. The result: It’s easier to gain body fat.

Myth No. 3: Eating shellfish raises your cholesterol.

If you’ve been hesitant to dive in at crawfish boils for fear of raising your cholesterol, here’s some good news: Cholesterol from food has a minimal impact on most people’s cholesterol levels. So while crawfish, shrimp and lobster are high in cholesterol, they are very low in saturated and trans fats, the main culprits that the American Heart Association says can raise our blood cholesterol levels. As long as it’s not battered and fried or swimming in butter, dig in, guilt-free.

Myth No. 4: Carrots are high in sugar.

With only 50 calories and less than 6 grams of sugar per cup, carrots have a lower sugar content than a cup of strawberries (8 grams) or milk (12 grams). The carrots-are-high-in-sugar myth is based on the glycemic index, which is unfortunately often misinterpreted when it comes to certain foods. Glycemic index is a measure of how carbohydrate-rich foods impact our blood sugar and insulin levels. Carrots are classified as high glycemic, meaning they cause a sharp rise in blood sugar and insulin levels. But there’s the catch: Since the glycemic index is typically based on consuming 50 grams of carbohydrate, you would need to eat five cups of carrots to have an impact on your blood sugar and insulin levels.
Is it possible to get too much sugar from carrots? Possible, yes, but not likely. And really, when’s the last time someone told you that their extra weight was a direct result of chomping on too many carrots?

Myth No. 5: Sweet potatoes are lower in calories, carbs, and sugars than white potatoes.

Ah, another glycemic index misinterpretation.

Here’s the deal: Ounce-for-ounce, sweet potatoes and white potatoes have the same calorie and carbohydrate content. And sweet potatoes actually have a higher sugar content (8.3 grams of sugar for a medium-sized potato) compared to white potatoes (1.2 grams of sugar for same size potato).
Sweet potatoes are higher in fiber (six grams, compared to 2.6 grams for a white potato), so they are digested at a slower rate, and classed as low glycemic.

While they may provide more fiber (which can keep you feeling fuller, longer), sweet potatoes contain roughly the same calories and same carbohydrates as white potatoes, with an even slightly higher sugar content.

Myth No. 6: Olive oil has less fat and calories than butter.

Olive oil gets so much press about its heart-health benefits that we can easily forget that it’s still 100 percent fat, not to mention sky-high in calories. Rich in monounsaturated fat and low in saturated fat, olive oil is certainly a more artery-friendly choice than butter. But don’t think that you’re saving any calories by making the switch. Every tablespoon of olive oil packs in 119 calories and 13.5 grams of fat, compared to 102 calories and 11.5 grams of (mostly saturated) fat per tablespoon of butter. And “light” olive oil refers to the flavor, not the calorie count. It’s a fabulous source of cardio-protective monounsaturated fat, but be mindful of how much olive oil you pour on, particularly if you’re watching your waistline.

Myth No. 7: Taking vitamin C will keep you from getting sick.

Taking extra vitamin C hasn’t been proven to reduce our risk of developing a cold, and it also doesn’t seem to lessen the severity of our symptoms. The good news: If we do get sick, taking vitamin C may result in a small (10 to 15 percent) reduction in how long our colds last. The exception: People living in extreme circumstances — athletes training in sub-arctic conditions, for instance — experience about a 50-percent reduction in the risk of developing a cold when taking extra vitamin C.

Unless you’re an intense athlete or you live in an extreme environment, it’s not likely that supplementing with vitamin C will help you fend off the common cold. But taking a little extra vitamin C won’t hurt, so if you truly believe that it’s the reason you almost never catch a cold, then keep taking it. If nothing else, the placebo effect can be powerful.

Myth No. 8: If you cut out carbs, you can eat all the protein you want

Too many calories from any type of food can be stored as body fat. But certain types of calories are more diet-friendly than others. Carbohydrates — particularly white, refined carbohydrates — break down rapidly. Protein takes longer to digest, so it can help to keep you feeling fuller, longer. Plus, our bodies have to use more energy to process protein, as compared to carbs, so we burn slightly more calories when we digest high-protein foods.

It’s still calories in versus calories out. So while it’s true that most of us can benefit from limiting our intake of refined, processed carbs, most of us can also benefit from a dose of moderation with our portions of all foods, including protein.

Myth No. 9: Stick with salads if you’re dieting

Some restaurant salads top 1,300 calories and 50 grams of fat. Sure, they may start out as an innocent pile of leafy greens, but by the time they’re loaded down with cheese, bacon, egg, and ladles of dressing — not to mention tortilla strips and pita wedges — your oh-so-innocent salad may be the nutritional equivalent of a few burgers and an order of fries.

If you’re in the mood for a salad, you’re better off making it yourself. Start with dark leafy greens, add loads of veggies, a source of lean protein (grilled shrimp or chicken), and top it with a light vinaigrette or a drizzle of your favorite dressing, for a fabulously diet-friendly choice. If you’re ordering a salad out, make special requests to limit the amounts of higher-fat items. Ask for proteins to be grilled, not fried, and request salad dressings on the side so that you determine how much you want to add.

Myth No. 10: White wine has more sugar than red wine

Although exact stats vary for different types, red and white wine (and champagne) contain less than 2 grams of sugar per 6-ounce glass. And moderate intakes of red and white wine are associated with a reduced risk of heart disease and type 2 diabetes, as well as a delayed onset of Alzheimer’s disease. One drawback: White wine lacks the antioxidant-rich compounds found in the seeds and skins of the grapes that are used to make red wine.

Whether your preference is white or red, you’ll get about 150 calories per 6 ounces of wine, so it’s important to factor into your daily calorie intake. And remember that “moderation” is considered one drink a day for women; two for men.

Saturday, December 19, 2009

A Guilt-Free Treat

Here in the DC metro area we are being blasted by snow. So besides going out and shoveling every few hours, it's definitely a day to stay warm and toasty inside. I love to bake on these cold, wintry days; however, with the prospect of being stuck inside for most of the weekend, staring at a plate of homemade goodies is like playing a game of temptation island - trying to keep your portions modest while resisting the urge to do a face plant on the cookie tray. Instead of engaging in feats of willpower, here's a recipe for a sweet treat minus the guilt. I found this recipe for baked apples from Self magazine. I love baked apples because you get the apple pie taste without the added calories. Stay warm and enjoy!

Cinnamon Baked Apples

1 small baking apple (Braeburn, Empire, Honeycrisp, Jonathan or Rome)
2 tsp dried fruit (raisins, chopped apricots, cranberries,etc.)
1 tsp chopped walnuts
1 tsp brown sugar
1/8 tsp cinnamon
1/2 tsp unsalted butter or canola oil

Directions: Preheat oven to 350 degrees. Wash and dry an apple. Using an apple corer or small paring knife, remove half of the apple core. (Don't cut a hole all the way through the apple, or the contents you stuff it with will fall out.) Place 2 tsp dried fruit, 1 tsp chopped walnuts, 1 tsp brown sugar, and a sprinkle of cinnamon into the hole in the apple. Place 1/2 tsp unsalted butter or canola oil on top of the stuffing and bake at 350 degrees for 20 to 30 minutes, until apple is tender.

Serve warm, topped with 1/4 cup nonfat Greek yogurt or light vanilla ice cream.

Per serving (1 apple): 183 calories, 3 g protein, 33g carbohydrate, fiber 3g, fat 6g (2g saturated), calcium 69mg (6.9% DV), 29mg sodium, 23mg cholesterol.

Wednesday, December 16, 2009

Double Your Weight Loss with this 1 Simple Rule


Want to learn how to double your weight loss with one simple rule? To quote fellow dietitian Dr. Jo Lichten:

If you bite it, you must write it!

Yes, I'm talking about keeping a food diary. In a study published this past summer by Kaiser Permanente, dieters who not only adopted a healthy diet and exercised but took the extra step of writing down what they ate dropped more than double the weight of those who didn't keep a food journal. Those in the 6 month study who wrote down what they ate dropped 20 pounds versus the 9 pounds for dieters who didn't keep track.

Why does this technique work so well? Writing things down helps you to cut down on mindless eating because it causes you to be aware of what you're popping in your mouth. Knowing that you have to track your eating can help you pause and think before you reach for that second helping of cake or chips. It can also help you realize if you're eating out of stress or boredom as well as making you more aware of proper portion sizes.

Keeping a food dairy can be as simple as writing in a notebook or going more high tech with online food diaries or applications for your phone.

If you want to go "old school" with pen to paper, you can download a free food and activity diary from the National Heart Lung and Blood Institute.

If you prefer online tracking tools, you can sign up for free online account at FitDay.Com or SparkPeople.

Want to keep track while on the go? Then try the free iPhone application Lose It! or the Calorie Counter for the Blackberry.

Monday, December 14, 2009

Beyond the Tap: Water Facts

Water is crucial to your health. It makes up, on average, 60 percent of your body weight. Every system in your body depends on water.

Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry on normal functions. Even mild dehydration — as little as a 1 percent to 2 percent loss of your body weight — can sap your energy and make you tired. Dehydration poses a particular health risk for the very young and the very old. Signs and symptoms of dehydration include:

· Excessive thirst
· Fatigue
· Headache
· Dry mouth
· Little or no urination
· Muscle weakness
· Dizziness
· Lightheadedness

How much water do you need?

Every day you lose water through sweating — noticeable and unnoticeable — exhaling, urinating and bowel movements. For your body to function properly, you need to replace this water by consuming beverages and foods that contain water. A healthy adult's daily fluid intake can vary widely. Most people drink fluid to quench thirst, to supply perceived water needs and "out of habit." At least three approaches estimate total fluid (water) needs for healthy, sedentary adults living in a temperate climate.

· Replacement approach. The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your fluid intake, so you if you consume 2 liters of water or other beverages a day (a little more than 8 cups), along with your normal diet, you can replace the lost fluids.

· Eight 8-ounce glasses of water a day. Another approach to water intake is the "8 x 8 rule" — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "drink eight 8-ounce glasses of fluid a day," as all fluids count toward the daily total. Though this approach isn't supported by scientific evidence, many people use this basic rule as a guideline for how much water and other fluids to drink.

· Dietary recommendations. The Institute of Medicine recommends that men consume 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day. These guidelines are based on national food surveys that assessed people's average fluid intakes.

You can choose any of these fluid intake approaches to gauge your fluid needs. But your current total fluid intake is probably OK if you drink enough water to quench your thirst, produce a colorless or slightly yellow normal amount of urine, and feel well.

Factors that influence water needs

You may need to modify total fluid intake from these recommended amounts depending on several factors, including how active you are, the climate, your health status, and if you're pregnant or breast-feeding.

· Exercise. If you exercise or engage in any activity that makes you sweat, you'll need to drink extra water to compensate for that fluid loss. During the activity, replenish fluids at regular intervals, and continue drinking water or other fluids after you're finished.

· Environment. You need to drink additional water in hot or humid weather to help lower your body temperature and to replace what you lose through sweating. You may also need extra water in cold weather if you sweat while wearing insulated clothing. Heated, indoor air can cause your skin to lose moisture, increasing your daily fluid requirements.

· Illnesses or health conditions. Some signs and symptoms of illnesses, such as fever, vomiting and diarrhea, cause your body to lose extra fluids. To replace lost fluids, drink more water or oral rehydration solutions (Gatorade, Powerade, etc).

· Pregnant or breast-feeding. Women who are pregnant or breast-feeding need additional water to stay hydrated and to replenish the fluids lost, especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (nearly 10 cups) of fluids a day and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.

Beyond the tap: Many sources of water

You don't need to sip from your water bottle all day to satisfy your fluid needs. Your diet, including the beverages you drink, can provide a large portion of what you need. In an average adult diet, food provides about 20 percent of total water intake. The remaining 80 percent comes from beverages of all kinds.

Fruits and vegetables — besides being good sources of vitamins, minerals and fiber — contain lots of water. For example, oranges are 87 percent water, and cucumbers are 95 percent water. Milk, juice and other beverages also have large amounts of water. Conversely, dried fruits, nuts, grain products and baked goods generally contain less water.

Thirst not always a reliable gauge

If you're healthy and not in any dehydrating conditions, you can generally use your thirst as an indicator of when to drink water. But thirst isn't always an adequate gauge of your body's need for fluid replenishment. The older you are, the less you're able to sense that you're thirsty. And during vigorous exercise, an important amount of your fluid reserves may be lost before you feel thirsty. So make sure that you're sufficiently hydrated before, during and after exercise.

Staying safely hydrated

Make a conscious effort to keep yourself hydrated and make water your beverage of choice. Nearly every healthy adult can consider the following:
· Drink a glass of water with each meal and between each meal.
· Take water breaks instead of coffee or tea breaks.
· Substitute sparkling water for alcoholic drinks at social gatherings.

Source: RD411.com

Wednesday, December 9, 2009

Quick and Easy Greens to Make You Lean

I have a confession to make. While I absolutely love my veggies - espcially green ones - even I occassionally "hit the wall" and think: "Ugh, not another stalk of broccoli." That's when I know it's time to step up my game and mix things up.

Here's a great recipe from Whole Foods using swiss chard. Swiss chard tastes similar to spinach but is a relative of the beets. You can find it in red, white, and rainbow colors (I kid you not). Chard is also a nutritional powerhouse with 1 cooked cup providing 4 grams of fiber and more than 100mg of calcium. It's also packed with potassium, vitamins A and C, and the carotenoids lutein and zeaxanthin that support eye health and protect against macular degeneration. Here's the recipe:

Swiss Chard with Tomatoes, Feta, and Pine Nuts









Serves 4

Ingredients

1 tablespoon extra virgin olive oil
1 small yellow onion, sliced
2 cloves garlic, finely chopped
1 bunch Swiss chard, stems and leaves chopped separately, divided
Sea salt and ground black pepper
2 tablespoons low-sodium chicken broth, vegetable broth or water
1 cup halved cherry tomatoes or 1 tomato, cored and chopped
2 ounces feta cheese, crumbled
2 tablespoons pine nuts, toasted

Method

Heat oil in a large, deep skillet over medium heat. Add onion, garlic and chard stems and cook, stirring occasionally, until softened, about 5 minutes. Cover and cook 5 minutes more. Uncover, add chard leaves, salt, pepper and broth and cook, covered, until chard leaves are bright green and tender, about 5 minutes more. Remove from heat and gently stir in tomatoes. Scatter cheese and pine nuts over the top and serve.

Nutrition

Per serving (about 6oz/177g-wt.): 130 calories (70 from fat), 8g total fat, 3g saturated fat, 15mg cholesterol, 700mg sodium, 10g total carbohydrate (4g dietary fiber, 3g sugar), 5g protein

Monday, December 7, 2009

Healthy Dining Finder

This time of year is always overwhelming as we're getting ready for the holidays, socializing more with family and friends, and often traveling. While it's hard to keep nutrition a priority, planning ahead is the key to success.

The Healthy Dining Finder makes planning a lot easier. All you have to do is enter your zip code or city and state, select your price range, and "bam" - dietitian-approved entree recommendations pop up automatically. Options are offered from fast food to fine dining. This tool helps to take the guesswork out of what to eat when eating out. Check it out and let me know what you think.

Friday, December 4, 2009

Healthy Holiday Gift Ideas

Stumped about what to get that special someone for the holidays? Here are some suggestions for gifts to support a healthy lifestyle.

Tea


Tea offers many health benefits. Its high level of antioxidants help reduce the risk of many types of cancer. It also contains polyphenols, which are thought to help inhibit the absorption of cholesterol into the blood stream and help prevent the formation of blood clots. Tea is also calorie-free if no extra milk or sugar is added.

Teavana has a great website and retail stores throughout the U.S. It offers a huge variety of loose leaf teas and well as interesting mugs, teapots, and tea infusers.

This is one of my favorite Teavana tea infusers ($17.99). Just put in your leaves and hot water and let steep. Then place the infuser on top of your favorite mug. The tea drains out of the bottom as the cup depresses a lever. It's so cool!

Pair this gift with one of Teavana's sturdy glass mugs ($8.99). The tea infuser fits perfectly on this mug. Each mug also has an inspiration saying




Overwhelmed by the variety of teas to choose from? Here are some of my favorites to consider:
  • Spice of Life White Tea - White tea filled with zesty orange, coriander, pistachios, almonds and a pinch of red pepper.
  • ChocoNut Green Tea - Green tea with bits of chocolate and almonds, pistachio nuts, and macadamia nut pieces.
  • Masala Chai Black Tea - Make your own chai tea latte and save calories by adding some light milk and a little bit of your favorite sweetener.
  • Tranquil Dream (Night Night) Herbal Tea - the name of this tea says it all. This caffeine-free tea is reccomended for those who like chamomile and need help relaxing before going to sleep.
  • MatéVana Herbal Tea - Trying to kick the coffee habit? This is a great herbal tea for coffee lovers that still gives you a jolt of energy without the jitters. Trying to cut back on calories? This tea might help since it helps to curb hunger.
Food Tees
Make a statement with these funny food tees. Just chillin? Say it with your t-shirt by picking the veggin' graphic. Not a fan of t-shirts? Then have it printed on a sweatshirt, apron, or bag.





Popcorn Popper

Tired of burnt microwave popcorn? Worried about all the additives and preservatives as well? Then go "Old School" and invest in a popcorn popper. Popcorn is actually a whole grain and is a very healthy snack - as long as you're not adding tons of butter and salt. The Cuisinart popcorn popper (available at Crate and Barrel) is a bit pricey ($59.95) but has good consumer reviews and lets you make tasty popcorn with minimal oil.



Healthy French Fry Maker


Know someone who loves french fries but not the fat? Ready to splurge big this holiday season? The the new ActiFry Low Fat Multi Cooker by T-Fal($299.95) is the perfect gift for you. You can make 2 pounds of freshly cut fries using only 1 tablespoon of oil. This is a brand new gadget that just came out a few months ago.


Still not seeing that perfect gift? You could always buy your loved one a gift certificate to work with your favorite dietitian (Ahem - wink, wink, nudge, nudge). Just a helpful suggestion:)



































Wednesday, December 2, 2009

Football: When Bigger Isn't Better

Today there is a huge emphasis in football on the size of athletes - especially for football linemen. This attitude of "the bigger, the better" has migrated down from the professional level through college and into high school. However this increase in size carries increased health risks. A new study by the American College of Sports Medicine on Division I collegiate football players showed that linemen were the only players that were obese and were more likely to have weight-related health problems such as pre-diabetes and high blood pressure. This is especially concerning since according to the study the prevalence of obesity among high school linemen is now estimated at 45%.

The study looked at 90 Division I football players at Ohio State University. Players were categorized into 3 groups according to their size and similarity of positions played: offensive and defensive linemen; wide receivers and defensive backs; and tight ends, linebackers, quarterbacks, punters, and kickers.
Players having a body fat reading (a measure of fat versus muscle) of 25% or higher were classified as obese. 21% of the participants (a total of 19 players) were obese, and all of the obese participants were linemen. Thirteen of the 19 had insulin resistance - a condition in which the body produces insulin but does not use it properly. Insulin resistance can lead to heart disease and type 2 diabetes. Eight of the obese linemen had metabolic syndrome, a group of metabolic risk factors with unhealthy readings in at least 3 of the following 5 areas:
  • Elevated waist circumference (Greater than 40 inches for men and 35 inches for women)

  • Elevated triglycerides: Equal to or greater than 150 mg/dL

  • Reduced HDL (“good”) cholesterol: Men — Less than 40 mg/dLWomen — Less than 50 mg/dL

  • Elevated blood pressure: Equal to or greater than 130/85 mm Hg

  • Elevated fasting glucose: Equal to or greater than 100 mg/dL

Therefore it's important to remember that when aiming to put on size, the goal is to put on lean mass rather than just excess body fat. You want to increase your calorie intake by focusing on nutritionally dense sources of food such as lean meats, fruit, vegetables, whole grains, and healthy fats such as nuts, seeds, olive oil, and avocados. A bigger, leaner athlete is going to be quicker, more powerful, and healthier than an athlete of the same weight who has more body fat. While size does matter in football, just make sure you're making quality gains versus quantity.

Monday, November 30, 2009

Post-Thanksgiving Detox Diet

Did your Thanksgiving feast turn into a weekend of overeating? Then here are a few tips courtesy of fellow dietitian and author Dr. Jo to help get you back on track and navigate future holiday temptations:


  • Break the fast. Skipping breakfast sounds like a good idea when you've overeaten the night before...but this only sets you up to continue this pattern of night snacking. Plus, breaking the night fast with breakfast helps to increase your metabolism!

  • Power Up. Too many carbs during the day can cause a roller coaster reaction with your blood sugar - high, then low. That will make you feel sleepy. Add protein to your breakfast and lunch with soy protein, nuts, lean meats and cheese, eggs, and nonfat yogurt and milk.

  • Assist Mother Nature's help. Fruits, vegetables and whole grains help to fill you up (with fewer calories than refined foods) - and help to keep you regular. Reach for 5-9 servings of fruits and vegetables a day, plus 3 servings of whole grains. Try a breakfast of oatmeal, non-fat milk, nuts - and a fresh orange. Add grilled chicken or salmon to your lunch salad. Then, snack on fruit between meals.

  • What's in your mouth? If you find yourself tempted to keep eating past that comfortable feeling, pop some gum in your mouth. It may also help if you brush your teeth or sip on a cup of tea. Any of these can be a signal to STOP eating. See what works for you.

  • Make it easy for you. It's hard to resist temptation when food is everywhere! Now's the time to empty your cupboards from anything that's tempting. That food gift basket? Give it to the homeless. That half a pie? If you've already had plenty and it's still "calling your name", trash it! And, if the break room at work is full of food...well, take a walk outside instead.

  • "Waste" it or "Waist" it. Stop worrying about those starving kids in China or Africa or wherever Mom said they were! Overeating isn't going to help them! And, stop worrying about "wasting" food...if you eat it, it goes to your "waist." That extra food really does look better in the trash can than on your waist, doesn't it?

  • Improve your mood - and your willpower. The holidays are supposed to be happy, but oftentimes it stirs up negative emotions instead. Exercise (even walking) has been shown to help people feel better. And, it's also a good way to make you feel strong - in body - and with temptations all around.




Saturday, November 28, 2009

Nutrition: Fuel for Life and Laughs!

Relatives driving you crazy this holiday weekend? Think that if you eat another turkey sandwich you're going to start pecking the ground? Still recovering from the Thanksgiving carb coma? Then I have the nutrition solution - jokes about ketchup! Nutrition not only fuels our life but is also good for a few laughs as well. Take a short break from your relatives to watch this video and burn a few calories while laughing as well.

http://www.youtube.com/watch?v=OG2eEqZ6M-s&feature=related

Tuesday, November 24, 2009

Movie Theater Popcorn - The Heavy Truth!

Well I don't mean to be a "Debbie Downer" but I just couldn't let this story go by without mentioning it. The nonprofit Center for Science in the Public Interest (CSPI) recently conducted new lab tests on movie theater popcorn - and the truth is not only ugly but downright shocking. According to CSPI, a medium popcorn and soda combo at the Regal movie chain has 1,610 calories and 3 day's worth of saturated fat at 60 grams. (The medium size has 20 cups of popcorn and 1,200 calories while the 44 oz/5.5 cup medium soda has 400 calories.) This is the calorie equivalent of eating 2 sticks of butter. The saturated fat is the same as eating 1 1/4 cups of the shortening Crisco. Or to think of it in terms of food, that is like eating 6 scrambled eggs with cheddar cheese, 4 bacon strips, and 4 sausage links. As Homer Simpson would say: "D'oh!"

What's really interesting to note is that CSPI's lab tests found that the nutrition numbers the theaters provided were understated. Regal said its medium popcorn has 720 calories but the test results showed it actually has 1,200 calories. Quite a difference!

Feeling thirsty from all that salty popcorn? Sodas range in calories from 150 for the 16 oz small up to 500 calories for the 54 oz large. Candy doesn't do much better as most packages range anywhere from 300-500 empty sugar calories to a gut busting 1,160 calories for an 8 oz bag of Reese's Pieces.

Okay - so we're coming up on a high calorie holiday weekend where many of us venture out to the movies. What's a movie-goer to do?

If you can't resist the smell of the popcorn, one strategy is to follow your mother's advice and share. Buy one popcorn and ask for courtesy cups from the counter. Instead of eating directly from the container, scoop out a serving of popcorn in the courtesy cup. Sometimes the simple act of having to scoop out a serving helps to slow you down and be more mindful about what you're consuming. This is especially important since we tend to eat more when distracted.

I also recommend reading the CSPI article - especially page 3 since it has a nice graphic breakdown of the calories in the different sizes of popcorn for 3 movie chains and page 4 has a breakdown for the soda.

Well I know the truth is ugly but to paraphrase Gloria Steinem, the truth will set you free, but first it will tick you off.

Monday, November 23, 2009

Check Out My TV Interview on Let's Talk Live!

I had a great time this afternoon being interviewed on Channel 8's Let's Talk Live about how to have a healthier Thanksgiving. In case you missed it, the video of my interview is now posted on the website. Click on the link below and watch the first segment with dietitian Mary Perry:

http://www.letstalklive.tv/

Cheers!

Friday, November 20, 2009

Tune In for My Thanksgiving Nutrition Tips on Live TV!

I was getting ready to write a blog on prepping your nutrition game plan for Thanksgiving but instead you can tune in on Monday, Nov 23 and see me provide tips on live TV. I will be interviewed on the show Let's Talk Live on News Channel 8 between noon and 1pm. I will post the interview link as well in case you miss it.

Wednesday, November 18, 2009

Sometimes You Just Need to Laugh!

Ever have one of those days where nothing seems to go smoothly? Then that's the perfect time to step back and have a good laugh. Here's a great clip of comedian Brian Regan talking about food labels and how small serving sizes are. Makes me smile every time I see it. I hope you enjoy it as well.

http://www.youtube.com/watch?v=LBko_3wT44Q

Monday, November 16, 2009

I'm Out of My Gourd for Pumpkin!

With Thanksgiving on the way, I have "pumpkin on the brain" syndrome. Since cans of pumpkin are now on sale in the grocery store, I couldn't help but stock up. Now I'm adding pumpkin to everything - smoothies, pancakes, and soups. I really like pumpkin because it packs a great nutritional punch of being high in potassium, Vitamin A, and beta-carotene while being low incredibly low in calories. One cup of canned, unsweetened pumpkin has only about 83 calories and over 500 milligrams of potassium. What's so great about potassium? While we all think about needing potassium to prevent muscle cramps, a number of studies link a high potassium diet with a decrease in blood pressure. Pumpkin is also a food superstar when it comes to eye health with it's high level of vision protecting nutrients of lutein and zeaxanthin along with Vitamin A.

Here are some quick and easy recipes to use canned pumpkin. Just make sure you buy the plain, canned pumpkin rather than the canned pumpkin pie mix with added sugar.

Pumpkin Pie Smoothie
3/4-1 cup low fat vanilla soy milk or low fat milk
1/2 cup canned pumpkin
1 tsp pumpkin pie spice
Drizzle of honey or non-calorie sweetener of your choice
6-8 ice cubes
Optional ingredients: 1 scoop vanilla protein powder and/or 1 tablespoon almond butter

For additional drama, top with a spray of light whipped cream.

Nutritional Info: Calories will from about 150 for the original recipe up to around 350 if adding in all the optional ingredients

Pumpkin Soup






Makes 6 servings

This would be a great soup to serve on Thanksgiving prior to the meal. Instead of having lots of appetizers, you could offer your guests a nice mug of soup to sip on while they socialize and wait for the big meal. Soup helps to take the edge off the hunger without filling up on too many calories.

Ingredients

2 teaspoons (tsp) Olive oil
1/2 cup chopped onion
2 celery stalks, chopped
2 garlic cloves, minced
1 tsp peeled, minced fresh ginger or bottled ginger
2 tsp sugar
1/4 tsp nutmeg
Pinch of cinnamon
Salt and pepper to taste
1 can (14.5 oz) pumpkin
1 potato, peeled and cut into 1-inch cubes
4 cups veggie or chic broth (preferably reduced sodium)
1/4 cup nonfat sour cream
2 green onions, chopped

Instructions

1. In a large stockpot, heat oil over medium-high heat. Add onion, celery, garlic, ginger, and sugar and cook until tender.
2. Add nutmeg and cinnamon. Season with salt and pepper to taste; stir to coat. Add pumpkin, potato, and broth. Bring to a boil.
3. Reduce heat to medium-low, partially cover and simmer 20 minutes, until the potato is tender. When done, you can either leave the soup chunky or puree in a blender or with a hand blender. Top soup with a drizzle of sour cream and green onions.

Nutritional Info per serving: 89 calories, 2g fat, 3g protein, 2g fiber

Spiced Pumpkin Mousse

Serves 10

Don't be afraid of the tofu in this dish. Tofu is a great way to add protein and creaminess to a dish without all the saturated fat and cholesterol. Just remember to get the silken style of tofu for this recipe.

Ingredients

Two 15-oz cans 100% pure pumpkin puree (not pumpkin pie filling)
One 1-lb pkg silken tofu, drained well
1/2 cup pure maple syrup
1 1/2 tsp ground cinnamon
3/4 tsp ground ginger
1/4 tsp ground nutmeg
1/4 tsp ground cloves
1/4 tsp sea salt
1/2 cup nonfat plain or vanilla Greek-style yogurt or light whipped cream
1 oz dark chocolate, cut into thin shards (about 1/4 cup)

Instructions

1. In the bowl of a food processor, combine pumpkin and tofu. Process until combined, about 30 seconds. Add maple syrup, cinnamon, ginger, nutmeg, cloves, and salt. Process until combined, about 30 seconds more.
2. Transfer mousse to a resealable container, cover and refrigerate for at least 4 hours.
3. Drain any water that has accumulated from the mousse. Give it a quick stir and scoop 1/2 cup mousse into each of 10 small glasses or ramekins. (You may have some mousse leftover.) Keep refrigerated until ready to serve.
4. Top with a dollop of yogurt or whipped cream and 1 tsp of chocolate just before serving.

Nutrition Info for 1/2 cup mousse, 2 tsp yogurt, 1 tsp chocolate: Calories 130, Fat 3.5g, Carbs 22g, Fiber 4g, Protein 4g








Saturday, November 14, 2009

If Food Calls Your Name, You Don't Have to Answer.

I'm reading a great book by Debbie Danowski called The Emotional Eater's Book of Inspiration. I highly recommend this book if you struggle with using food to manage your feelings and cope with your emotions. This book provides 90 funny and poignant truths about overcoming food addition.

Many of us are unaware of the ways we use food to soothe our feelings. Some people eat when they're happy, sad, frustrated, bored, lonely, or tired or all of the above. According to Danowski, when we don't want to experience our feelings, we turn to food to help us feel better. Somehow the notion of hunger gets lost in a sea of emotions and we forget why we're eating in the first place. We then become disconnected with our bodies and what true hunger feels like. Using food to cope creates a new host of problems and doesn't address the original issue.

So if the ice cream in the freezer is calling to you and saying "come and get me," Danowski offers the following thoughts in her book:

"Despite what we may think, food cannot speak to us. It does not breathe. It is not living and we cannot hurt its feelings if we don't eat it....By giving human characteristics to food we create a relationship with an object. Once we create this relationship we become emotionally attached to it. This allows us to manufacture situations that make it nearly impossible for us to resist overeating. In a sense, we are using food to replace the human relationship that involve the person who once served them to us."

If food is calling your name and you're not sure if you are physically hungry, take a few minutes and distract yourself by going for a walk, calling a friend, or doing an errand. Then if you're stomach is grumbling, go ahead and eat. If not, just remind yourself that "food doesn't speak and that even if it did, you don't have to listen. You can choose to walk away instead."

You have the power.

Thursday, November 12, 2009

Hello Gorgeous! Top Foods for Beautiful Skin!


Keep your friends guessing at how you stay so gorgeous by feeding your skin from the inside out with these top beauty-enhancing foods.



1. Strawberries

Strawberries are high in Vitamin C – a potent antioxidant and natural wrinkle fighter. Vitamin C protects your cells from free radical damage and is an important component in collagen – the molecule that makes our skin firmer, smoother, and younger looking.

One cup of strawberries is only about 45 calories but provides more than 100% of your daily value of vitamin C.

Other Vitamin C stars: Citrus fruits (such as oranges, grapefruit, lemons), kiwi, papaya, mango, red peppers, tomatoes, and surprisingly broccoli.

2. Salmon

Salmon is a great source of the healthy fats Omega-3 fatty acids. These fatty acids can’t be made by the body and must be taken in from food. Omega-3 fats help keep you keep you looking great as their anti-inflammatory properties fight wrinkling of the skin, help protect against sun damage, and support cell membranes to keep water and nutrients in.

Other Omega-3 stars: Other oily fish (such as tuna, sardines, and mackerel), flaxseeds, walnuts, canola oil, omega-3 enriched eggs, and soybeans.

3. Pumpkin

Pumpkin is high in the antioxidant beta carotene which is converted to vitamin A in the body. Vitamin A is important for healthy skin as it aids cell growth and helps to prevent premature aging from cell damage by neutralizing free radicals in the skin.

Other beta carotene powerhouses: Carrots, sweet potatoes, butternut squash, kale, and spinach.

4. Almonds

Almonds are a great source of the powerful antioxidant Vitamin E – another skin-saving vitamin that protects your cells against free radicals and sun damage.

Other Vitamin E sources: Wheat germ, sunflower seeds, and vegetables oils, such as sunflower and safflower.

5. Green Tea

Green tea is another superfood that helps fight fine lines and wrinkles as well as prevents skin cancer. The secret of green tea lies in the fact it is rich in polyphenols, especially epigallocatechin gallate (EGCG). Polyphenols are substances found in many plants and gives some flowers, fruits, and vegetables their color but also have powerful antioxidant activity. Recent studies have shown that adding a generous squeeze of vitamin C packed citrus, such as lemon, to green tea helps to increase the absorption of these antioxidants in the body.

Tuesday, November 10, 2009

Become a Grocery Guru: Rate Your Receipt


Want a quick and easy way to see if you're making healthy choices at the grocery store? Rate your receipt. Here's a great tip from Prevention Magazine. Save your receipt from the grocery store. Get 3 highlighter pens - a blue, yellow, and pink one. Sit down with your receipt and mark it up as follows:
  • Blue: For every fresh food you purchase (or frozen without extra sauces), such as fruits, veggies, fish, unsalted nuts and seeds, and lean meats (chic, turkey), use the blue highlighter.

  • Yellow: Use the yellow highlighter to mark all those not-so-healthful packaged foods, such as cookies, crackers, chips, soda, etc...

  • Pink: Use pink to highlight those better-for-you in-between foods: wholesome but packaged products such as Greek-style yogurt, brown rice, or whole grain crackers, bread or cereal.
Ideally at least 75% of your foods should be blue or pink. If not, take a look and see what you can change on your next visit so you have healthier choices available.

Monday, November 9, 2009

Is Brown Fat the Secret to Being Lean?

Oh brown fat - we hardly know you. We're all too familiar with white fat - the unwanted party guest that keeps showing up uninvited on our hips, thighs, stomach, arms, and butt. But brown fat is different. Though they share the same last name, brown fat is white fat's much cooler cousin. Instead of storing excess calories from food as "love handles" or the dreaded "muffin top," brown fat helps to burn incoming calories. How is this possible? Brown fat has a much different job than white fat.

The purpose of brown fat is to help regulate body temperature. Brown fat are specialized cells packed with mitochondria - the powerhouse of the cells. Instead of producing a high energy compound called ATP (adenosine triphosphate) to help keep us moving and shaking, brown fat cells instead burn through fuel (calories) to produce heat to help keep us warm. Brown fat is prevalent in infants and hibernating animals, which both need it to help stay warm in cold temperatures. It was previously thought that brown fat stores shrink as we age since we become more efficient at regulating our body temperature. However, recent studies indicate that adults actually retain a significant portion of brown fat in the neck area. (Sorry - there goes your excuse to act as immature as a baby or take the winter off to hibernate like a bear in your hopes of boosting your brown fat stores.)

Is there a way to harness of the power of brown fat to become a weight loss dynamo? Researchers at the Univeristy of Gothenburg in Sweden learned in experiments that exposing people to cold temperatures increased the activity of brown fat. Scientists estimate that 50 grams of brown fat could burn 20% of an average person's daily caloric intake - or about 400 calories of a 2000 calorie diet.

Now before you head off to your doctor asking for a pill or injection of brown fat or stand out in the cold shivering, it's important to keep in mind that the body is extremely efficient. A boost in calorie burning is often accompanied by a boost in appetite.

While researchers predict that real world interventions with brown fat are at least 5-10 years away, scientists also state that these treatments would only be effective when paired with changes in nutrition and exercise. (Oh snap - we still have to make lifestyle changes.) Brown fat - I guess we're still trying to get to know you.

Here are links to a few articles discussing the metabolic power of brown fat:

http://www.cnn.com/2009/HEALTH/04/10/brown.fat.obesity/index.html

http://www.time.com/time/health/article/0,8599,1890175,00.html

http://www.latimes.com/features/health/la-he-brown-fat2-2009nov02,0,3235554.story

Friday, November 6, 2009

Have a "Souper" Weekend!

Now that the weather is turning colder, there is nothing like a nice bowl of hearty, hot soup to keep you warm and toasty. The weekends are a perfect time to plan ahead and make a double size portion so you have one to enjoy and one to freeze and have later. Soups are also an easy way to add more veggies in your diet. So turn on the big game and fire up the stove as you try out these recipes.

Quick Fall Minestrone Soup

Source: Cooking Light, October 2003

Yield: 8 servings (serving size: 1 1/2 cups soup and 1 tablespoon cheese)

Ingredients
1 tablespoon vegetable oil
1 cup chopped onion
2 garlic cloves, minced
6 cups vegetable broth
2 1/2 cups (3/4-inch) cubed peeled butternut squash
2 1/2 cups (3/4-inch) cubed peeled baking potato
1 cup (1-inch) cut green beans (about 1/4 pound)
1/2 cup diced carrot
1 teaspoon dried oregano
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
4 cups chopped kale
1/2 cup uncooked orzo (rice-shaped pasta)
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1/2 cup (2 ounces) grated fresh Parmesan cheese

Preparation

Heat the oil in a large Dutch oven or pot over medium-high heat. Add onion and garlic; sauté 2 1/2 minutes or until tender. Add broth and the next 7 ingredients (broth through salt); bring to a boil. Reduce heat, and simmer 3 minutes. Add kale, orzo, and beans; cook 5 minutes or until orzo is done and vegetables are tender. Sprinkle with cheese.

Nutritional Information
Calories: 212 (21% from fat)
Fat: 5g (sat 1.6g,mono 1g,poly 1.2g)
Protein: 9.6g
Carbohydrate: 36g
Fiber: 3.9g
Cholesterol: 5mg
Iron: 1.9mg
Sodium: 961mg
Calcium: 164mg

Broccoli Cheese Chowder

Source: Eating Well, Winter 2004

6 servings, 1 cup each
Active Time: 45 minutes
Total Time: 1 hour 5 minutes

Ingredients

1 tablespoon extra-virgin olive oil
1 large onion, chopped
1 large carrot, diced
2 stalks celery, diced
1 large potato, peeled and diced
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
2 14-ounce cans vegetable broth, or reduced-sodium chicken broth
8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated
1 cup shredded reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt

Preparation

1. Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes.
2. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more. Transfer 2 cups of the chowder to a bowl and mash; return to the pan.
3. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through, about 2 minutes. Season with salt.

Make Ahead Tip: Prepare through Step 2. Cover and refrigerate for up to 2 days or freeze for up to 2 months.

Nutrition
Per serving: 205 calories; 9 g fat (4 g sat, 3 g mono); 21 mg cholesterol; 23 g carbohydrates; 9 g protein; 4 g fiber; 508 mg sodium; 436 mg potassium.

Thursday, November 5, 2009

Top 15 Ways to Get Unhealthy & Be in the Worst Shape of Your Life

Now that I've got your attention, you're probably thinking "Mary has lost it and gone to the dark side." Not quite. A colleague of mine sent me a link to the website Sports Fitness Solutions. (Thanks Margie!) Check out this website as it has great strength & conditioning programs for a number of sports. I found this list in their blog and thought it would be a fun change of pace to hear all the top things to do to get unhealthy and as he puts it become a "physical mess." I'm enclosing this list here, but check out their blog for more interesting articles on fitness & motivation.

Top 15 Ways to Become Unhealthy & in the Worst Shape of Your Life

1. Eat two meals a day and make sure you skip breakfast totally. If you MUST eat breakfast for whatever reason, make sure you eat a lot of high sugar and high fat foods, such as sticky buns, French Toast, and Pancakes with syrup.

2. Make sure the two meals you eat are full of mostly sugar, and processed ingredients. If you need some help with this, eat lots of high sugary carbs that are found in packages.

3. Do your best to be as inactive as possible each day. If you work at a desk job, stay there as much as possible. Get rides to and from your destination and make sure you get a parking spot as close to your door as possible.

4. Eat very late at night, and be sure to eat only fatty foods that are filled with high amounts of saturated fat, sugar, and white flour. Make sure you more than you should, especially before you go to bed.

5. Drink a lot of alcohol each night. Beer, mixed drinks, whatever, just make sure it’s more than you need. Don’t ever just have a “few”…drink to excess. Always follow your alcoholic binging with the suggestions from number 4, above.

6. Never lift weights, stretch, or in any way get your heart rate up. That means no running, walking more than necessary, and no working out at all. EVER.

7. Do not listen to your body, when your body hurts, pay no attention to the pain, just push through it, and try not to do anything to make it better. Do nothing to correct it.

8. Watch a lot of TV. In fact spend all of your spare time watching TV or surfing the net. ALWAYS have some kind of fatty, high calorie snack with you while you are watching or surfing. Some great choices are cookies, M & M’s, chips, wings, and ice cream.

9. Drink everything except water. Make sure that all of your liquid intake, other than alcohol, are liquids that are loaded with sugar. Sodas are your best choice here.

10. DO NOT eat VEGGIES or Fruit. If you must eat fruit, make sure it comes in a can and is packed in syrup. If you must eat fresh fruit, make sure to dip it in chocolate, honey or some other kind of high sugar, high fat food. If you are forced to eat veggies, spread a ton of butter or cheese over them.

11. Smoke everyday, and smoke a lot. Fill your lungs with thick smoke as much as possible. If you can do this WHILE you are drinking alcohol, even better.

12. Stay up very late eating, and watching TV; and wake up early each morning. Make sure you are always tired and never get enough sleep.

13. Eliminate all fiber from your diet. If you eat mostly fatty processed foods, you should be good here.

14. Never wash your hands throughout the day. This goes for after you go to the bathroom too.

15. No vitamin or mineral supplements whatsoever. Don’t supplement your already crappy diet with anything that might help your health.


I hope you enjoyed this light-hearted look at the habits that make us unhealthy. If a number of these ring true for you, try to work on one item at a time to turn it around. And as always, I'm here to help.

Tuesday, November 3, 2009

Eat to Win: Your Nutrition Game Plan for "Stop-and-Go" Team Sports

"Today's preparation determines tomorrow's achievement." ~ Unknown

What happens when you sprint repeatedly during a basketball game, soccer match, or game of ice hockey? According to a study presented by Stuart M. Phillips of McMaster University at the 2008 Sport Nutrition Conference, you turn into an "endurance athlete." In other words, by the time you complete your "nth" sprint, you're burning carbohydrates (carbs) the same way a long distance runner burns fuel.

So what does this mean in terms of practical application?

When you're sprinting all out to make a play in the game, being adequately hydrated and having fuel in the form of carbs is crucial.

That brings me to the key principles of sports nutrition or what I call the "3 Fs":
  • Fuel - before, during and after exercise
  • Fluid - to stay hydrated and prevent a decrease in performance (See my blog entry on Fuel Like an Olympian for more info on hydration)
  • Follow-up - what you're doing every day with your nutrition to maintain your competitive advantage
So let's take these "3 Fs" and break it down to see how they apply before, during, and after exercise to "stop-and-go" team sports such as basketball, soccer, or ice hockey.

Before Exercise
  • Stay hydrated by drinking 2-3 cups of water or a sports drink 2-3 hours before practice or competition.
  • Drink another cup (or about 8 gulps) during warm-up.
  • Eat a high carb meal with some protein and a little bit of fat 2-4 hours before exercise so you're not going into exercise with the feeling of a heavy stomach. An example meal might be a grilled chicken breast (protein), large baked potato topped with broccoli (carb) and drizzled with olive oil (healthy fat), and fruit or low-fat frozen yogurt for dessert (carb).
  • Top off your fuel stores 30-60 minutes before game time with another high carb snack such as a sports drink, sports or granola bar, crackers, bread or roll, fresh fruit or fruit juice, or cereal. Just keep in mind that you need to choose what works for you. While one player may be able to eat something solid, another player may only be able to tolerate liquids this close to the game.

During Exercise

  • To stay in your "hydration zone," aim to drink at least 2-3 cups of water or a sports drink each hour.
  • Taking in easily digestible carbs (about 30-60 grams per hour) during this time will also help delay fatigue. Examples include 3 cups of a sports drink, 2 sport gels or a sports bar. Again, choose what you enjoy and what your system tolerates. Practicing with difference choices during your training will help you figure out what works best for you.
  • Aim to take in a liquid or solid high carb snack between periods or at halftime.
  • It's also important to consume sports drinks or other products with sodium when exercising for more than 1 hour, especially when it is hot and humid.

After Exercise: Rehydrate, Refuel, and Recover

  • Drink 2-3 cups of a sports drink or water for every pound you lost.
  • Continue drinking until your urine looks like light lemonade instead of dark apple juice.
  • Eat as soon as possible (ideally within 15-30 minutes). Aim for a high carb snack with a little protein such as chocolate milk and pretzels, cheese and crackers, sports bars, trail mix, cereal and milk, or a turkey sandwich. Eat and repeat every hour until your next meal.

Daily Follow-up: Set a Solid Foundation

  • Stay hydrated by drinking fluids throughout the day. Get in the habit of drinking water as soon as you wake up in the morning.
  • Keep your energy levels up by eating meals and snacks consistently throughout the day. Ideally you should be eating every 3-4 hours.
  • Get a balance of nutrients. Focus on lean proteins (ex. chic, turkey, fish, beans, tofu), whole grain carbs (ex. Whole grain bread, pasta, cereal, brown rice), healthy fats (ex. olive oil, nuts & seeds, avocado), and fruits and veggies.

As addressed in the video from my post yesterday, the margin of victory gets smaller and smaller as you reach an elite level. Nutrition is a crucial tool that can help you compete at your best so you can make the winning shot.

Monday, November 2, 2009

Motivation Monday - Let's Turn Up the Heat!

I'm feeling like a Monday, but someday I'll be Saturday night.
-Bon Jovi

It's Monday afternoon, and you're back to the grind. You're sitting at your desk, maybe tied to your computer, as the afternoon slump hits. You want to put your head down and close your eyes - just for a minute. You start to contemplate getting a caffeine or sugar hit to get you through the rest of your day. You may be thinking about skipping your workout tonight. You're tired, it's chilly outside, and with the time change, it will be dark by 5:00 pm. You go to work in the dark and come home in the dark. You suddenly realize you have become the equivalent of a human mushroom, never seeing the sun. Your family room couch is calling your name and telling you: "You work too hard. Come home, relax and eat something tasty."

In the words of Cher in the movie Moonstruck: "Snap out of it."

Every day we have many choices to make - whether we exercise or not, what we decide to eat, and how we take care of ourselves. So here is a short motivational video titled "212 The Extra Degree" to help keep you going, serving as a reminder that it's your life and you are responsible for the results.

http://www.youtube.com/watch?v=WDgKdjf7M4I

Are you feeling pumped up now? Are you ready to attack your workout? Are you ready to release the hard core beast from within? Monday afternoon has got nothing on you.

Ah - now don't you feel better? Let me know what you think.

Saturday, October 31, 2009

A Healthier Halloween While Supporting the Troops

Happy Halloween! We have now officially entered what I like to call "The Eating Season." It starts with Halloween and continues through the holiday season until at least Super Bowl Sunday and often even into Valentine's Day. Enjoy yourself tonight and indulge in some Halloween treats. Having fun with food and friends is all part of healthy eating. Just make sure that tonight's party doesn't continue for the rest of the week. Focus on the 90/10 rule - 90% of the time be consistent and more targeted with healthy choices while having fun 10% of the time. For example, if you eat 3 meals and 2 snacks daily, seven days a week, that would total 35 meals and snacks. So having fun about 10% of the time would mean that you might make a more fun choice for about 3-4 of those meals or snacks. Just keep in mind portion sizes. A "fun" snack might be having 1-2 cookies but not the entire package.

In a quest to stay on track, many people remove temptation from their house by bringing that excess Halloween candy to work. Another suggestion is to send it to Boatsie's Boxes - a non-profit, charitable organization dedicated to supporting our troops. Items, such as candy, can be sent to the address listed in the following link:

http://www.boatsie.com/contactdonationinformation.html

Not overrun by Halloween candy? Here is the link to the list of other items needed:

http://www.boatsie.com/itemsneeded.html

Make a comment and let me know if you have other creative ideas for that extra Halloween candy.

Thursday, October 29, 2009

Top Kick-Butt Foods to Fight the Flu

With flu season upon us and rampant concerns about the H1N1 virus, it's important to do everything you can to turn your immune system into a lean, mean, swine-flu fighting machine. One way to do that naturally is with healthy, whole foods. Fruits, veggies and lean protein sources are really the star of this cage match as they contain vitamins, minerals, antioxidants, and phytochemicals that fight bacteria, viruses, and stimulate the immune system.

In an article on the website Mother Nature Network, dietitian Dave Grotto, author of 101 Foods That Could Save Your Life, reveals the top 10 flu-fighting foods:

1. Mushrooms

Mushrooms used to get overlooked as a health food, but they possess two big weapons you need this flu season: selenium, which helps white blood cells produce cytokines that clear sickness, and beta glucan, an antimicrobial type of fiber, which helps activate “superhero” cells that find and destroy infections.

2. Fresh garlic
Strong smelling foods like garlic can stink out sickness thanks to the phytochemical allicin, an antimicrobial compound. A British study found that people taking allicin supplements suffered 46 percent fewer colds and recovered faster from the ones they did get. So start cooking with it daily — experts recommend two fresh cloves a day.

3. Wild-caught salmon
In a recent study, participants with the lowest levels of vitamin D were about 40 percent more likely to report a recent respiratory infection than those with higher levels of vitamin D. Increase your intake with salmon, a 3.5-ounce serving provides 360 IU – some experts recommend as much as 800 to 1000 IU each day.

4. Tea
Researchers at Harvard University found that drinking five cups of black tea a day quadrupled the body’s immune defense system after two weeks, probably because of theanine. Tea also contains catechins, including ECGC, which act like a cleanup crew against free radicals. Drink one to three cups of black, green or white tea every day.

5. Yogurt
The digestive tract is one of your biggest immune organs, so keep disease-causing germs out with probiotics and prebiotics, found in naturally fermented foods like yogurt. One serving a day labeled with “live and active cultures” will enhance immune function according to a study from the University of Vienna in Austria.

6. Dark chocolate
Nutrition experts agree that dark chocolate deserves a place in healthy diets, and a study published in the British Journal of Nutrition says it can boost your immunity, too. High doses of cocoa support T-helper cells, which increase the immune system’s ability to defend against infection.

7. Oysters
Zinc is critical for the immune system — it rallies the troupes, or white blood cells, to attack bacteria and viruses like a flu or cold. One medium oyster provides nearly all of the zinc you need for a day, while a portion of six gives you over five times the recommended amount. Not a fan of oysters? Other good sources of zinc include turkey, lentils, pumpkin and sesame seeds, and garbanzo beans.

8. Almonds
Heart-healthy almonds boast immune-boosting antioxidant vitamin E, which can reduce your chance of catching colds and developing respiratory infections according to researchers at Tufts University. You’ll need more than a serving of almonds for your daily dose though, so try fortified cereals, sunflower seeds, turnip greens and wheat germ, too.

9. Strawberries
Even though vitamin C-rich foods (hello oranges!) are probably the first thing you think of when you feel a cold coming, Grotto says the illness-preventing power of the antioxidant is debatable. That said, some studies show it can reduce the intensity and duration of cold and flu, so it’s worth a try. One cup of strawberries provides 160 percent of your daily needs.

10. Sweet potato
Beta-carotene improves your body’s defenses. It’s instrumental in the growth and development of immune system cells and helps neutralize harmful toxins. Sweet potatoes and other orange foods like carrots, squash, pumpkin, egg yolks and cantaloupe are top sources.

How many of these foods do you eat regularly? Go through the list and check off what you typically include in your diet.

Wednesday, October 28, 2009

How Sweet It Is!

Would you eat a stack of 16 sugar cubes? If you're saying "Heck no," you might not realize you already are. According to the Sugar Stacks website, drinking a 20 oz soda provides you with 65 grams (about 16 sugar cubes) or about 240 calories just from sugar alone.


This is a fun and informative website as it shows you visually exactly how much sugar is in the food you're eating - everything from beverages to breakfast foods to sauces. Find out surprising facts such as eating 1 tablespoon of ketchup is the equivalent of eating 1 cube of sugar or that eating 6oz of yoplait light yogurt has 3.5 cubes of sugar.

Check it out at http://www.sugarstacks.com/

Let me know what you think and if find out anything that surprises you.

Tuesday, October 27, 2009

Fuel Like an Olympian




I recently returned from attending a sports nutrition workshop at the U.S. Olympic Training Center in Colorado Springs, Colorado. It was a fantastic experience as I learned from some of the best sports dietitians in the country. I wanted to share with you some of the top tips.

1. Periodization of Eating.

Just like periodization of your training for your sport into macro, meso, and micro-cycles, eating should be adjusted to the demands of your training. During high volume intensity training/racing, more food and fuel are needed, especially in the form of carbohydrates (carbs). An easy way to implement this is to imagine dividing up your dinner plate. During this time, starchy carbs and grains would cover 1/2 your plate while lean protein and veggies would each cover a 1/4 of your plate. During your rest/off-season, less food and fuel is needed. Starchy carbs and grains and lean protein would each comprise 1/4 of your plate while veggies and fruits would be increased to cover 1/2 your plate.

2. Eat to Compete. Focus on weight loss during the off-season.

Many endurance athletes fall into the trap of thinking they're going to lose weight while training for an event. Trying to diet while training intensely compromises your performance and delays your recovery. Not eating enough to support your activity can backfire as your appetite rears up like a 2-headed monster causing you to inhale everything within reach.

3. Hydration, Hydration, Hydration.

Staying hydrated is one of the most important things an athlete can do. Losing as little as 1-2% of your bodyweight (or about 2-3 pounds for a 150-pound person) can negatively affect your performance. Early complaints of dehydration can include fatigue, lack of focus, muscle cramps, and dizziness while severe fluid loss can cause abdominal pain, chest pain, lethargy and confusion. It's crucial that you go into your training or event well hydrated since trying to make up for it during training is like pouring water into a bucket with a hole in it. You won't be able to make up for a dehydrated body. The best way to tell if you're hydrated is to monitor the color of your urine. You're urine should be the color of pale lemonade rather than apple juice. Just keep in mind that your urine may be altered if you take a multivitamin. Excess doses of water-soluble B-vitamins will often turn urine a bright yellow or neon green.

4. Post-Exercise Nutrition

Refueling within 15-60 minutes (ideally 15-30 minutes) after exercise helps you recover from exercise, lessens the risk of injury, and also maintain a healthy immune system. This is known as "the golden hour" as ingesting carbohydrate with a little bit of protein during this time helps to increase your stored carbohydrates (glycogen)and also helps to repair your muscles. Don't think you have to rely on sports bars and drinks for your post-exercise nutrition needs. Real food such as low fat chocolate milk, string cheese and a piece of fruit, or even a peanut butter and jelly sandwich works just as well and is often less expensive.

Hope you enjoyed some of these highligts. To truly optimize your performance, I can work with you to individualize your plan so it's customized to your sport and lifestyle.

Saturday, October 10, 2009

Healthy Living is a Marathon - Not a Sprint

"Great works are performed not by strength but by perseverance."
- Samuel Johnson

Today was my last long run (20 miles) in preparation for the Marine Corps Marathon which is just 2 weeks away. Some days on the long run you hit the "sweet spot" and your legs seem to carry you more effortlessly for a time. Today was not one of those days. The weeks of training have worn me out and every step for the first 10 miles felt like I was running through mud. My body wasn't cooperating and neither was my mind as self-doubt kept creeping in. Thoughts such as "You're working too hard, maybe you should stop early" tempted me as I struggled to continue. Yet I knew the disappointment of stopping early would probably hurt more than the soreness of my hamstrings. So I kept my head down, put one foot in front of the other, and kept going.

Preparing for a marathon is similar to living a healthy life. It's important to look at the big picture of where you want to go and then break it down into smaller pieces that you work on bit by bit. Like running, some days are easier than others. Some days it's easier to eat healthy - your motivation is high, you have a plan, and you execute it flawlessly. Other days are a struggle as temptation seems to be calling your name - whether from the goodies someone brought in at work or the gravitational pull of the drive-through that sucks you in like a deep space black hole. The important thing to remember is that these deviations are a part of life. The danger is getting stuck in an all-or-nothing mindset of "Well I had a doughnut this morning so I might as well eat whatever I want for the rest of the day." This is like saying well there is an accident on your way to work so you're going to drive from Virginia to New York to get to Washington, DC. Small deviations don't always have to turn into large ones. The important thing is to stop , recognize you have deviated, and get back on track as soon as possible. Of course this is easier said than done, but the more times you practice, the more it becomes second nature.

Remember that healthy living is more like a marathon than a sprint. Keep focused on your goal, putting one foot in front of the other, and don't quit. Eventually you'll reach the finish line.

Tuesday, October 6, 2009

New Beginnings

Autumn is a second spring when every leaf is a flower.
-Albert Camus

Welcome to my first official blog on nutrition and other food for thought.

First a brief introduction.

As is true with many people, I struggled with weight issues while growing up. My quest to become healthy as an adult sparked my passion in nutrition and my love of exercise – especially lifting weights. This newfound passion inspired me to return to school and change careers from federal government worker to registered dietitian. Now my goal is to use what I have learned to help others and teach my clients how nutrition can be used to look good, feel better, and perform at your best – whether at work or at play.

Check out my website to find out more about me and the nutrition services I offer:

http://www.dynamicnutritionservices.com/

I titled my blog new beginnings not only because it’s my first blog entry but also because it’s never too late for a new start. Two of the most common things I hear from clients are “I think I eat fairly healthy” and “I know what to do but I’m just not doing it.” Often people get stuck in a routine that prevents them from taking action. Changing your behavior in order to reach your goals requires 4 things or what I call an “I MAP”:

1. Information – With information overload, what is myth versus reality?
2. Motivation – What is keeping me from achieving my goals?
3. Application – How does this info apply to my individual life?
4. Practice – What habits do I need to work on to achieve a healthy life?

If you’re feeling stuck, are ready to make a change, but are not sure how, I’m here to help. Let me help guide you with valid information as we work together to create your “MAP” to get you moving in the direction you want to go. Will this autumn be your second spring for a new beginning? It’s up to you.