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.
Saturday, October 31, 2009
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.
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.
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.
- 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.
-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.
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