Eco-Food Labels Decoded

Today many of us are concerned with eating healthy - not only for ourselves but for the environment as well. Yet trying to decipher the labels and symbols on food packages is often confusing and overwhelming. What's the difference between free range and grassfed meat? How about food labeled Non-GMO versus Food Alliance certified?

Here's a great article from Mother Nature Network that decodes 17 eco-food labels with simple definitions and pictures of the symbol on the food label so you know what to look for.

Did you know:

• To be certified as organic by the U.S. Department of Agriculture (USDA), at least 95 percent of the ingredients must be organic - meaning no pesticides, fertilizers, hormones, antibiotics, radiation or genetic engineering was used.


• That the USDA defines the term "free range" only in relation to chicken, and even then, outdoor access can be limited to just five minutes a day. If you see this term on eggs or beef, it has little meaning.


• That the term "bird friendly" on coffee beans ensures that they are 100 percent organic and shade-grown under a rain forest canopy — an important sanctuary for migratory birds.

Check out the full article for a complete visual guide to green food labeling.

What Does A Serving Look Like?

Today we are used to such oversized portions, it's hard to know how much we really should be eating. Large portions encourage us to eat more, making it more challenging than ever to manage our weight.

Here's a link that shows what a serving size is as compared to everyday objects. The one that surprised even me was that a muffin should be the size of a large egg. Hmm...I think that's called a mini-muffin.

Here are some general tips from the Iowa State University Extension on how to decrease portion sizes when dining out:

• Divide your large portion of food in half before you begin eating. This will help you avoid overeating.
• Take your leftovers home. Sometimes you can get two or even three meals out of just one. Now that’s a deal!
• No matter the size of your meal, try to make it last for at least 20 minutes. Research has shown that it takes 20 minutes for the message to get to your brain that you are full. Making your meal last for at least 20 minutes will help you avoid feelings of being overstuffed, like after a Thanksgiving meal.

Need more help keeping your portions in check? Contact me for an appointment today.

Frittatas: Your New Best Friend

When I'm short on ingredients and can't think of what to make for dinner, I'll often rely on one of my quick and easy "go to" recipes - the frittata. Frittatas are a type of Italian omelet that features fillings such as meats, cheeses, and vegetables. While an omelet is cooked on a stovetop and served folded, a frittata is partially cooked on a stovetop then finished under the broiler and served open-faced.

The great thing about frittatas is that I usually always have eggs, veggies, and some kind of cheese in my refrigerator to make this quick, easy, and healthy dinner. Sprinkling the cheese on top before broiling it allows you to use less but still get that great flavor. Frittatas have endless variations depending on the veggies and cheese you use.

Here's one of my favorite frittata recipes from Health magazine.

Sun-Dried Tomato, Feta Cheese, and Fresh Basil Frittata

Prep time: 7 minutes

Cook time: 8 minutes

Serves 6

Ingredients

1 tablespoon olive oil
1 cup minced onions
4 large eggs
2 egg whites
1/4 teaspoon black pepper
3-4 ounces sun-dried tomatoes, packed without oil (about 1/2 cup)
1/4 cup feta or goat cheese
1/4 cup basil - stacked, rolled and sliced into ribbons

Step 1: Sauté vegetables.

Preheat the oven to broil. Use a well-seasoned, 10-inch iron skillet or a nonstick skillet with a heatproof handle. Heat 1 tablespoon olive oil in the skillet over medium-high heat, and add 1 cup minced onion. Cook until the onion is translucent, about 3 minutes.

Step 2: Add the egg mixture to pan.

Whisk together 4 large eggs and 2 egg whites, and season with 1/4 teaspoon pepper. Pour the egg mixture over the onions, patting down any lumps with a wooden spoon. Scatter 3-4 ounces (about 1/2 cup) sun-dried tomatoes, packed without oil evenly over the pan surface.

Step 3: Add cheese and put in broiler.

Distribute 1/4 cup (2 ounces) feta or goat cheese over the top of the frittata, then place the skillet under the broiler for 2 minutes, until the frittata rises slightly and becomes light and settled. Remove from broiler and top with 1/4 cup basil chiffonade. (Stack basil, then roll the stack, and slice it into feathery, 1/4-inch pieces.)

Step 4: Plate and serve.

To remove the frittata from the iron skillet, place a large plate over the top of the pan, invert the frittata onto the plate, and cut it into wedges. With a nonstick skillet, slide the frittata onto a serving plate, then cut into wedges.


CALORIES 146
FAT 8g (sat 3g, mono 3g, poly 1g)
PROTEIN 9g
CARBOHYDRATE 11g
FIBER 2g
CHOLESTEROL 145mg
IRON 2mg
SODIUM 398mg
CALCIUM 55mg

Are Your Habits Past Their Expiration Date?

The other day while I was waiting for an appointment, I was thumbing through a popular women's health and fitness magazine. One article that caught my attention was written by a women who had just gone through a bad break-up with her boyfriend. As she was wallowing in Haagen-Dazs ice cream and self-pity, her Dad put it all in perspective when he simply said: "I guess relationships have an expiration date." It was then she realized she that she held on to her boyfriend longer than she should and like sour milk, it was time throw out the toxic substances in her life and re-emerge healthier and happier. (Cue the inspirational music.)

Anyway, this got me thinking about the nutrition habits in our life. People often cling to unhealthy habits because they're as comfortable as an old pair of sweatpants. Though we perceive that it's easier to keep doing the "same old same old" with our eating, eventually we do pay a price for our unhealthy habits - whether that be not looking how we want, not feeling as well, or having health problems. (Think back to having to put on a pair of pants with an actual zipper after days of eating our way through snowpocalypse - not pretty.)

So I challenge you to ask yourself two questions:

1. Which of my eating habits are way past their expiration date?

2. What nutrition patterns need to be discarded so I can look and feel my best?

Awareness is the first step before true change can begin.

Need help answering these questions and moving forward? I'm always here to help.

Anti-Inflammatory Eating: Cooling the Fires Within

"Let food by thy medicine, and medicine be thy food." - Hippocrates

Today we're constantly hearing about how chronic inflammation is harmful to us. But what does that really mean?

Inflammation is our body's reaction to stress or injury. That is a good thing when we cut our finger or get sick. The body mounts a defense to protect us against infection and let healing begin. While our body can effectively deal with smalls amount or intermittent levels of stress, this same mechanism can cause the body to turn on itself when a constant barrage of anxiety and stress causes us to become chronically inflamed. Add to that a poor diet and lack of exercise and many medical professionals believe the build-up of this inflammation promotes aging and according to a 2004 article in Time Magazine, "may be the engine that drives many of the most feared illnesses of middle and old age." The negative effects of chronic inflammation have been linked to Alzheimer's disease, cancer, diabetes, and heart disease.

This "Silent Killer" makes eating an anti-inflammatory diet even more important than ever to our health. What do we eat to cool the fires of inflammation?

Here is a great resource from Dr. Weil, a doctor of integrative medicine. He has created the following anti-inflammatory food pyramid.

Here is a link to the printable version. I'm also including a summary of the pyramid below with the specific guidelines.

HEALTHY SWEETS

How much: Sparingly

Healthy choices: Unsweetened dried fruit, dark chocolate, fruit sorbet

Why: Dark chocolate provides polyphenols with antioxidant activity. Choose dark chocolate with at least 70 percent pure cocoa and have an ounce a few times a week. Fruit sorbet is a better option than other frozen desserts.

RED WINE

How much: Optional, no more than 1-2 glasses per day

Healthy choices: Organic red wine

Why: Red wine has beneficial antioxidant activity. Limit intake to no more than 1-2 servings per day. If you do not drink alcohol, do not start.

TEA

How much: 2-4 cups per day

Healthy choices: White, green, oolong teas

Why: Tea is rich in catechins, antioxidant compounds that reduce inflammation. Purchase high-quality tea and learn how to correctly brew it for maximum taste and health benefits.

HEALTHY HERBS & SPICES

How much: Unlimited amounts

Healthy choices: Turmeric, curry powder (which contains turmeric), ginger and garlic (dried and fresh), chili peppers, basil, cinnamon, rosemary, thyme

Why: Use these herbs and spices generously to season foods. Turmeric and ginger are powerful, natural anti-inflammatory agents.

OTHER SOURCES OF PROTEIN

How much: 1-2 servings a week (one portion is equal to 1 ounce of cheese, 1 eight-ounce serving of dairy, 1 egg, 3 ounces cooked poultry or skinless meat)

Healthy choices: Natural cheeses, lowfat yogurt, omega-3 enriched eggs, skinless poultry, grass-fed lean meats

Why: In general, try to reduce consumption of animal foods. If you eat chicken, choose organic, cage-free chicken and remove the skin and associated fat. Use organic, reduced-fat dairy products moderately, especially yogurt and natural cheeses such as Emmental (Swiss), Jarlsberg and true Parmesan. If you eat eggs, choose omega-3 enriched eggs (made by feeding hens a flax-meal-enriched diet), or organic eggs from free-range chickens.

COOKED ASIAN MUSHROOMS

How much: Unlimited amounts

Healthy choices: Shiitake, enokidake, maitake, oyster mushrooms (and wild mushrooms if available)

Why: These mushrooms contain compounds that enhance immune function. Never eat mushrooms raw, and minimize consumption of common commercial button mushrooms (including crimini and portobello).

WHOLE SOY FOODS

How much: 1-2 servings per day (one serving is equal to ½ cup tofu or tempeh, 1 cup soymilk, ½ cup cooked edamame, 1 ounce of soynuts)

Healthy choices: Tofu, tempeh, edamame, soy nuts, soymilk

Why: Soy foods contain isoflavones that have antioxidant activity and are protective against cancer. Choose whole soy foods over fractionated foods like isolated soy protein powders and imitation meats made with soy isolate.

FISH & SEAFOOD

How much: 2-6 servings per week (one serving is equal to 4 ounces of fish or seafood)

Healthy choices: Wild Alaskan salmon (especially sockeye), herring, sardines, and black cod (sablefish)

Why: These fish are rich in omega-3 fats, which are strongly anti-inflammatory. If you choose not to eat fish, take a molecularly distilled fish oil supplement, 2-3 grams per day.

HEALTHY FATS

How much: 5-7 servings per day (one serving is equal to 1 teaspoon of oil, 2 walnuts, 1 tablespoon of flaxseed, 1 ounce of avocado)

Healthy choices: For cooking, use extra virgin olive oil and expeller-pressed organic canola oil. Other sources of healthy fats include nuts (especially walnuts), avocados, and seeds - including hemp seeds and freshly ground flaxseed. Omega-3 fats are also found in cold water fish, omega-3 enriched eggs, and whole soy foods. High-oleic sunflower or safflower oils may also be used, as well as walnut and hazelnut oils in salads and dark roasted sesame oil as a flavoring for soups and stir-fries

Why: Healthy fats are those rich in either monounsaturated or omega-3 fats. Extra-virgin olive oil is rich in polyphenols with antioxidant activity and canola oil contains a small fraction of omega-3 fatty acids.

WHOLE & CRACKED GRAINS

How much: 3-5 servings a day (one serving is equal to about ½ cup cooked grains)

Healthy choices: Brown rice, basmati rice, wild rice, buckwheat, groats, barley, quinoa, steel-cut oats

Why: Whole grains digest slowly, reducing frequency of spikes in blood sugar that promote inflammation. "Whole grains" means grains that are intact or in a few large pieces, not whole wheat bread or other products made from flour.

PASTA (al dente)How much: 2-3 servings per week (one serving is equal to about ½ cup cooked pasta)

Healthy choices: Organic pasta, rice noodles, bean thread noodles, and part whole wheat and buckwheat noodles like Japanese udon and soba

Why: Pasta cooked al dente (when it has "tooth" to it) has a lower glycemic index than fully-cooked pasta. Low-glycemic-load carbohydrates should be the bulk of your carbohydrate intake to help minimize spikes in blood glucose levels.

BEANS & LEGUMES

How much: 1-2 servings per day (one serving is equal to ½ cup cooked beans or legumes)

Healthy choices: Beans like Anasazi, adzuki and black, as well as chickpeas, black-eyed peas and lentils

Why: Beans are rich in folic acid, magnesium, potassium and soluble fiber. They are a low-glycemic-load food. Eat them well-cooked either whole or pureed into spreads like hummus.

VEGETABLES

How much: 4-5 servings per day minimum (one serving is equal to 2 cups salad greens, ½ cup vegetables cooked, raw or juiced)

Healthy Choices: Lightly cooked dark leafy greens (spinach, collard greens, kale, Swiss chard), cruciferous vegetables (broccoli, cabbage, Brussels sprouts, kale, bok choy and cauliflower), carrots, beets, onions, peas, squashes, sea vegetables and washed raw salad greens

Why: Vegetables are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity. Go for a wide range of colors, eat them both raw and cooked, and choose organic when possible.

FRUITS

How much: 3-4 servings per day (one serving is equal to 1 medium size piece of fruit, ½ cup chopped fruit, ¼ cup of dried fruit)

Healthy choices: Raspberries, blueberries, strawberries, peaches, nectarines, oranges, pink grapefruit, red grapes, plums, pomegranates, blackberries, cherries, apples, and pears - all lower in glycemic load than most tropical fruits

Why: Fruits are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity. Go for a wide range of colors, choose fruit that is fresh in season or frozen, and buy organic when possible.

WATER

How much: Throughout the day

Healthy choices: Use purified water or beverages made with purified water, such as unsweetened tea, sparkling water, or water with a small amount of fruit juice for flavor

Why: Water is vital for overall functioning of the body.

Hydration and Exercise

The past few days in the DC metro area we've been blessed (or cursed depending on your perspective) with summer-like weather. The drawback with such a sudden spike in temperature and humidity is that it really gives your body a smack down when exercising outside in the heat.

Now that the warmer weather is here, one of the most important steps to success as a weekend warrior or serious athlete is being hydrated. Just a small fluid loss of 2% of your body weight (or about 3 pounds for a 150 pound person) can negatively affect your performance. Dehydration not only causes decreased strength and endurance but also increases the risk for injury and heat illness because it's more difficult for the body to cool itself.

Signs and symptoms of dehydration include:

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

How much water or fluids do you need?

Ideally you want to aim to drink at least half of your body weight in ounces of water per day. You can calculate this using the following formula:

Weight in pounds x 0.5 = ______oz/day

For example, if you weigh 150 pounds, aim to drink at LEAST 75 oz of water per day or a little over 9 cups. (There are 8 oz in 1 cup and 33 oz in 1 liter.)

Just keep in mind that you may need more than this depending on your level of activity and how much you sweat.

The most important thing to remember is that you want to start your workout hydrated. If you're aren't, drinking fluids during the workout is like pouring water into a bucket with holes 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. However the color of 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.

Here are tips on staying hydrated before, during and after your workout:

• Start your day by drinking at least 2 cups (16 ounces) of water or fluid when you wake up in the morning.
• Carry a water bottle with you as a reminder to take sips throughout the day.
• Aim to drink 2-3 cups (16-24 oz) of fluid 2-3 hours before exercise.
• During exercise drink 1 cup or take 4-6 gulps every 15-20 minutes.
• Post-exercise drink 2-3 cups to help replace sweat losses.
• Water is adequate for rehydrating for workouts or events that last less than 1 hour, especially if it is not too hot or humid.
• You might need a sports drink containing carbohydrates and electrolytes to replace minerals lost through sweat for workouts or events lasting more than 1 hour.
• Avoid drinking anything with a lot of caffeine or alcohol because they may increase urine production which will in turn increase dehydration.

Need help with a personal hydration plan? Contact me for an appointment today.

Farmers Markets

After a rough winter, spring has finally arrived. As we shed our heavy coats for short sleeves, we tend to lighten up what we eat as well. Instead of making thick stews, soups, and casseroles, I find myself making more salads and lighter dishes in the warm weather.

These beautiful days, along with an interest in fresh, local produce, make me excited for the start of the farmers markets again. Most of them don't start until Memorial Day but there are many that are year round.

Not sure where the farmers market is located in your area?

Here's a link to a great site called Local Harvest. All you have to do is put in your zip code and a list of farmers markets pops up.

In addition to farmers markets, the site has a listing for Community Supported Agriculture (CSA). According to the site, a CSA is where "a farmer offers a certain number of "shares" to the public. Typically the share consists of a box of vegetables, but other farm products may be included. Interested consumers purchase a share (aka a "membership" or a "subscription") and in return receive a box (bag, basket) of seasonal produce each week throughout the farming season."

The great thing about farmers markets and CSA are that we get to support local people that grow our food. It also gives you a better idea of when certain crops are in season - a concept that we have lost as our food supply has gone international and produce is available year-round. And of course I can't forget to mention how fresh and delicious eveything tastes.

TV Interview Link

Here's a link to my most recent TV interview on ABC NewsChannel 8 Let's Talk Live on Friday, April 2 talking about better gas station grub. Just click on the link with Dynamic Nutrition in the title. The link should be available until Monday afternoon and then I will post it to my website.

After watching it I had to laugh as I kept saying "Absolutely" a few too many times in the beginning. Hmm....maybe that should be my signature catch phrase - yeah, maybe not. Maybe I will start a drinking game where you take a swig - not of alcohol but maybe of a wheatgrass shot - every time I say it. I know what you're thinking: "She's so crazy!" You should see me at parties. Guard your lampshades.