Dynamic Nutrition

I've moved!

2011-03-21T16:27:00.000-04:00

My blog has officially moved over to my revised website. Here's the link:

http://www.dynamicnutritionservices.com/news/

A New Year's Reflection

2011-01-01T10:37:00.000-05:00

As I've mentioned before, I'm not a fan of New Year's resolutions. I'm more a proponent of setting goals and working on changing things throughout the year rather than picking one day as the start to focus on self-improvement. I feel the same way about Valentine's Day. Why should one arbitrary day be a celebration of love? Everyday should feel like Valentine's Day. But I digress.

Whether you're a fan of resolutions or not, the New Year does give us a chance to reflect on the previous year and think about future possibilities. But before you set out to change your life, you first need to figure out what you want to accomplish. Goals are our designs for the future. Here's a link to a great blog on 6 reasons why goals are important.

Once you figure out your goals, the next step is to figure out how you're going to make it happen. In a previous post, I've discussed SMART goal setting. SMART goals are ones that are specific, measurable, attainable, realistic, and timely. Having a goal without having a specific plan of action is like trying to play a sport without having a game plan. You might have some luck and happen to score occasionally, but you're success is going to be limited. To quote Wayne Gretzky: "A good hockey player plays where the puck is. A great hockey player plays where the puck is going to be." A plan of action ensures that you're actively working toward living your best life rather than letting the days slip on by.

Besides SMART goal setting, being held accountable also helps to achieve success. Having someone monitor your progress and provide support can be the key to keeping you on track. I'm a big fan of seeking out coaches/mentors in all areas of my life as I find that it helps me take my goals to the next level.

Here is my "deep thought" by Ralph Waldo Emerson to start off 2011 with:

No one can cheat you out of ultimate success but yourself.

Don't let yourself get in the way of living your best life. But that doesn't mean you have to go it alone. I'm always here to help you on your journey to use nutrition to look good, feel better, and perform at your best.

Happy Holidays!

2010-12-24T09:00:00.000-05:00

"May your walls know joy; May every room hold laughter and every window open to great possibility." ~Maryanne Radmacher-Hershey

As we rush around to either finish our last minute holiday preparations or are on the road going to visit family and friends, I wanted to wish you all a healthy and happy holiday. Sometimes the meaning of the holidays seems to get lost in the stress of the crowded shopping malls or trying to navigate December's bad weather and congested traffic. It's easy to lose perspective, especially when our holidays don't reflect the sanitized and idealized versions presented in commericals and on TV.

My wish for you is that you find joy this holiday season. May you discover joy in spending time with family and friends, joy in slowing down and savoring the special foods of the season, and the joy of living in the present moment no matter what challenges you may be faced with.

Slim Guacamole

2010-12-17T15:57:00.000-05:00

With lots of holiday parties on tap, why spend all of your "calorie salary" on the appetizers even before you get to the main meal. Instead substitute your usual calorie bomb dip with this recipe for slim guacamole. While high in calories compared to other fruits and vegetables, the fat in avocados is primarily the good-for-you monounsaturated fat. The peas add a wonderful green color to this dip and it helps keep it bright in color through the party. Who knew eating your veggies could be so tasty!

Ingredients:
2 cups frozen thawed peas
1/2 cup green onion
1 tablespoons fresh cilantro
1 ripe avocado
dash hot pepper sauce
1 lemon

Directions:
1. Place peas, onion and cilantro in food processor.

2. Process on high speed until smooth.

3. Add avocado, hot pepper and lemon and pulse on high until chunky.

4. Serve immediately with raw veggies (carrots, cherry tomatoes, cucumber slices, zucchini, bell peppers), toasted whole-wheat pita triangles or baked tortilla chips.

Serves 8.
Each serving: 3 ounces (around 1/3 cup)

Per Serving: Calories: 70, Total Fat: 4g, Saturated Fat: 0.5g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 6mg, Carbohydrates: 7.5g, Dietary Fiber: 3g, Protein: 2.5g

Source: http://foodandhealthbooks.com/ Reprinted with permission.

The Downside of Downsizing

2010-12-14T21:44:00.000-05:00

In theory, the concept of losing weight seems simple. Eat less and move more. Yet as I've said before, simple is not the same as easy.

Eating gets very complicated because we use food for so many other reasons than hunger. We eat when we're happy, sad, bored, frustrated, and stressed. Food becomes our comfort after a bad day, a reward for hard work, or a way to celebrate any occasion. Food is everywhere, even more so during the holiday season. Yet when we use food to soothe our souls instead of fueling our bodies, it creates a whole new set of problems. We now carry our emotional baggage in our minds as well as on our hips.

Here's a great article by Washington Post health columnist Jennifer LaRue Huget on what she learned on her journey to lose 10 pounds by her 50th birthday. One of the lessons she learned is especially relevant as she realizes what happens when food can no longer be used as a security blanket:

When you learn, as I recently have, to start regarding food as fuel for your activities and not as a shield from life's difficulties, you're forced to start facing the things you were using food to hide from.

That means having the unsettling discussions you'd been avoiding, fighting the fights you'd just as soon have skipped. It means sitting down at the computer and doing your work instead of buying time with a big bowl of popcorn. And it means staring down fears, working to resolve nagging problems instead of hushing them with a chocolate bar.

I love this last sentence she wrote because I think it's so true. How many time how you found yourself eating something - that you weren't even really tasting - out of habit as a way to cope?

That is why keeping a food journal is so important when trying to make a change in your nutrition. It's so easy to fall into unconscious habits that keep us from meeting our goals. Having to write down what you're actually doing can be a real eye-opening experience.

As the columnist points out, the beauty of learning how to cope with life's challenges without using food is a new found confidence "that comes with finally being in control of your weight." You're going to have to confront all those issues eventually. Use food as a way to empower a healthy and vibrant lifestyle instead of hindering it.

Post-Thanksgiving Detox

2010-11-28T23:27:00.002-05:00

So did your best intentions do eat mindfully on Thanksgiving disappear as quickly as the pumpkin pie? Did the stress of the family gathering cause you to eat your body weight in stuffing in hopes of being sent into a blissful carb coma? Did a one day holiday celebration turn into a weekend of eating indulgence?

Okay, first major holiday of the eating season is done. So now it's time to get back on track and refocus as we navigate the rest of the eating season. Here are some tips on how to detox from the Thanksgiving eating frenzy.

Get back in the routine. Skipping meals may sound like a good way to account for a weekend of overeating but this only sets you up for overeating at the next meal. Eating meals and snacks at regular intervals helps to stabilize your blood sugar, keep your energy up, and prevent you from reaching for a sugary treat in the afternoon.
Power Up with Protein. We tend to eat more carbs at holidays (such as stuffing, sweet potatoes, rolls, pies, etc...) since they tend to be a central focus. Too many carbs makes us feel sleepy and causes a roller coaster reaction of blood sugar highs then low. Focus on having protein at meals and snacks such as lean meats, beans, tofu, and low fat dairy products. Protein is digested more slowly than carbs and it also causes you to burn a few more calories as you digest it.
Hide the Scale and Hydrate. All those extra carbs, alcohol, and salty foods have left you dehydrated and bloated. Starchy foods and salt tend to make us retain water while alcohol tends to dehydrate us, causing the kidneys to hold onto the water the body has. This can make us seem like we gained weight but it's really water weight. Water is essential to digestion as it helps the body make bile and stomach acids. If you are dehydrated, the body needs to pull water from other parts of the body to get the digestive work done, which can cause bloating and cramping. Make sure to drink water throughout the day so you can rehydrate and help your body process the food you eat.
Focus on fruits and veggies. The fiber in fruits and veggies is Mother Nature's helper. The fiber not only helps keep you regular but also helps to fill you up for fewer calories. Reach for 5-9 servings of fruits and vegetables a day. Saute some spinach, tomatoes and mushrooms to add to your morning eggs; snack on fruit between meals; skip the pasta and stir fry zucchini, yellow squash and mushrooms in tomato sauce.
"Waste" it or "Waist" it. If the leftover pie is still taunting you, remove the temptation and pitch it. Stop worrying about "wasting" food because if you eat it, it goes to your "waist." Eating food when you're not hungry will not help one starving child. Doesn't that food look better in the trash can than on your waist?
Shake What Your Momma Gave You. The holidays are supposed to be happy, but oftentimes it stirs up negative emotions instead. Exercise helps to boost you mood and burn some extra calories.

Check back this week for some healthy recipes to help you continue the holiday detox.

A Healthier Thanksgiving

2010-11-24T08:02:00.000-05:00

It’s easy to overindulge on Thanksgiving since it’s a day focused on eating. Here are some tips to help you enjoy a healthier holiday. Also, check out my blog post from last year with some healthy pumpkin recipes.

1. Don’t Go Hungry.

Many people either eat very little or forgo eating in anticipation of the afternoon feast. Skipping meals leads to overwhelming hunger – the kind where anything and everything looks good. Reaching this level of hunger often causes you to over-serve yourself, eating larger portions than you normally would. Instead of starving yourself, start the day with a fiber-rich breakfast, such as oatmeal or whole grain toast, and add a generous serving of protein, such as eggs or a Greek-style yogurt. The fiber and protein will help to stabilize your blood sugar and keep you feeling full longer.

2. Take 30-60 minutes for a brisk walk or jog before the big meal.

Get a jump on burning those holiday dinner calories by sneaking in some activity during the day. Keeping yourself busy before the main feast can help prevent you from mindlessly nibbling on snacks.

3. Eat the best and leave the rest!

Don’t waste your calories on foods that you could have anytime of the year. Instead be strategic about your eating by choosing those items that are special to the occasion that you really want to eat. Fill-up on lean cuts of turkey breast and vegetables and only eat those heavier holiday foods that really excite your taste buds.

4. Eat slowly and enjoy each bite.

Thanksgiving is probably one of the few days that we actually take the time to sit down and relax during the meal. Instead of gobbling up your dinner, wait at least 20 minutes before you get a second helping. This is very important since it takes at least this long for your body to register how full it actually is. You may realize after 20 minutes that you don't want seconds after all.

5. Give yourself permission to indulge.

Rather than constantly worrying about how many calories are in the stuffing or pumpkin pie, give yourself permission to enjoy the day. Instead of feeling guilty about your choices, be present in the moment and pay attention to what you’re eating and how full you’re feeling. Eating mindfully makes the meal a more satisfying experience as you fully engage your senses. It allows you to realize when you’re satisfied and stop eating. Being mindful also prevents the meaning of Thanksgiving from getting lost in all that food.

The important thing to remember is that Thanksgiving comes once a year. Overindulging on one holiday is not a big deal – it’s what you’re doing consistently on the rest of those 364 days that really matter.

Perfect Pairings: Healthy Fat & Carotenoids

2010-11-15T21:25:00.000-05:00

Did you know that adding a healthy fat to your veggies can help you absorb the antioxidants even better? That's because many of the nutrients (such as carotenoids) in veggies are fat-soluble, meaning that their absorption is pretty wimpy when there's no fat in the mix.

So first, a quick science lesson.

Phytochemicals are the compounds found in plant foods that impart the tastes, aromas, colors, and other characteristics to the fruits and veggies we love. They give garlic its pungent flavor, tomatoes their dark red color, and hot peppers their burning sensation.

Carotenoids are among the best known phytochemicals and include the well-known beta-carotene, lycopene, lutein, and zeaxanthin. They are the naturally occurring pigments that give color to many red, yellow, and orange fruits and vegetables along with many dark green veggies. Carotenoids are found in everything from apricots, broccoli, cantaloupe, carrots, pumpkin, spinach, sweet potatoes, tomatoes, spinach, kale, and collard greens. Besides making your fruits and veggies look pretty, they act as antioxidants in the body and protect your cells from damage, reduce the risk of cancer, and bolster the immune system. For example, did you know that the carotenoid lycopene is the pigment that not only gives tomatoes, guava, papaya, pink grapefruit, and watermelon their red color but also protects you against cancers of the esophagus, prostrate, and stomach?

Here's a quick and easy recipe filled with carotenoids from the carrot and red pepper and some healthy monounsaturated fat from almond butter to help you aborb them.

Carrot Salad with Almond Dressing

Serves 4

2 large carrots, peeled and shredded
1 large red bell pepper, thinly sliced
3/4 cup minced fresh cilantro
1/2 cup raisins

Dressing

1/4 cup creamy almond butter
1 Tbsp lime juice
1.5 Tbsp reduced-sodium soy sauce or tamari (wheat-free soy sauce)
1 tsp honey
Pinch red pepper flakes

1. Mix carrots, bell pepper, cilantro and raisins in a large bowl.
2. In a small bowl, whisk together almond butter, lime juice, low-sodium soy sauce, honey and red pepper flakes.
3. Add dressing to carrot mixture and combine thoroughly. Refrigerate at least 30 minutes before serving.

Nutrition Facts Per Serving: 190 calories, 5 g protein, 27 g carbs, 9.5 g fat, 3 g fiber, 17 g sugar, 325 mg sodium

Is Your Personality Sabotaging Your Diet?

2010-11-04T22:58:00.000-04:00

How you approach life can affect how you take care of your health. It's important to be aware of how your coping patterns play into your eating and exercise habits. For no matter what diet you follow, some behaviors can sabotage weight loss.

Are you a persistent procrastinator who always has an excuse for putting off losing weight? Are you a people pleaser that always says "yes" to other people without taking care of yourself? How about an overreaching achiever whose perfectionist tendencies make you feel you never lose weight fast enough and feel disappointed even when you make progress?

Personality and behavior play the main role according to obesity internist Robert Kushner and his wife, Nancy, a nurse practitioner, co-authors of Dr. Kushner's Personality Type Diet . In their book, they describe how different personality types affect eating habits and provide solutions to implement new healthy behaviors.

Here's a list to help determine what type of eater you are with solutions to address the personality traits that get in the way of weight loss.

Unguided grazer

Eats anytime and anywhere — while driving, working, reading, watching TV or surfing the Internet. Usually chooses foods that are convenient and readily accessible. Frequently eats past the point of fullness.

Solution: Make a commitment to eat three meals a day. Midmorning and late-afternoon snacks may help ward off hunger. Don't do anything else while eating, and try to slow down and enjoy food.

Nighttime nibbler

Often goes all day without eating much — or anything. May consume far more calories than intended at night because of ravenous hunger. Dinner often blends into continual trips to the kitchen for snacks.

Solution: Plan to eat lunch and a midafternoon snack. Lunch might be a sandwich, yogurt or soup. The snack might be an apple and peanut butter or low-fat string cheese and crackers. Calorie-proof the house, getting rid of favorite nighttime munchies. Plan on one nightly snack that's satisfying. Eat it slowly and enjoy.

Convenient consumer

Eats mostly convenience, packaged, frozen and fast foods that are often high in fat and calories and low in fiber. Has few fresh foods or home-cooked meals.

Solution: Downsize fast-food meals and convenience foods. Buy single servings. Look for healthful alternatives whenever possible. Get baked chips instead of regular ones, broiled chicken instead of fried. Avoid creamy sauces. To add flavor to foods, experiment with spices such as fresh rosemary and tarragon and sauces such as teriyaki or spicy barbecue.

Fruitless feaster

Eats a plain meat-and-potatoes menu, except for an occasional glass of orange juice, a banana or apple. Consumes few fruits and vegetables, thus missing out on the vitamins, minerals, fiber and other nutrients these foods contain.

Solution: Add blueberries, strawberries or bananas to cereal. Add mushrooms, spinach and green peppers to omelets. Put baby carrots, cherry tomatoes, apple and orange slices in lunch. Add baby spinach, arugula and tomatoes to sandwiches.

Mindless muncher

Snacks throughout the day and night whether hungry or not — sometimes out of boredom or to take a break in the middle of the day. Doesn't pass up a plate of food, vending machine or snack shop. The sight or smell of food triggers the compulsion to eat.

Solution: Keep a food diary for only two days, which will help convert mindless eating to conscious consumption. Read food labels to figure out quantities. Try healthful alternatives such as cherry tomatoes dipped in light ranch dressing, baked chips and vegetarian bean dip or whole-wheat pita with hummus dip.

Hearty portioner

Overindulges on unhealthful foods or even healthful ones. May consume three to five times the norm.

Solution: Picture a picnic plate with dividers, and portion your plate so that three-quarters is covered with fruits, vegetables and salad, and the meat and starch are in the smaller compartments. Overcome portion traps at restaurants by splitting entrees and ordering extra salad or vegetables. Scan food labels for calories per serving.

Deprived sneaker

May eat a strict diet of "good" foods one day, then overeat on "bad" foods on another. Instead of eating a small slice of chocolate cake, may choose fat-free cookies, but after eating eight of them, feels deprived.

Solution: Drop the dieting mind-set along with the long lists of forbidden foods. Choose flavorful foods that contain healthful oils and fiber. For instance, add nuts and avocado to salads, use olive oil in stir-frys. Follow the 80/20 rule — if 80% of your diet is healthful, the other 20% can be less so.

Eating healthfully requires more than just knowing what to do but being able to implement it. It's important to seek support from a health professional such as a registered dietitian that can help you implement habits that can help you reach your goals.

A Healthier Halloween While Supporting Our Troops!

2010-10-27T23:43:00.000-04:00

Well it's almost Halloween. Welcome again to 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. If you do choose to indulge in some Halloween treats, just remember having fun with food and friends is all part of healthy eating. Just make sure that one Halloween 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:

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

Life & Nutrition as a House

2010-10-17T22:25:00.000-04:00

If you don't take care of your house, where are you going to live?

While driving back home after a weekend of visiting my family in Upstate New York, I was listening to an interview on satellite radio with author and life coach Martha Beck. During the discussion she mentioned how she likes to ask her clients to describe their house as this provides insight into what is going on in their life. This made me reflect on how this could apply to nutrition as well. Does your nutrition house have a solid foundation? Is your nutrition house warm and inviting and make you feel good? Or has it been neglected and in need of repair? Is maintianing your nutrition house the last thing on your list that never gets done?

Nutrition requires consistent maintenance and upkeep just like a house. To me, one of the most frustrating house chores is dusting. I work so hard to dust and in a few days it just comes right back. Ugh! While dusting is not my favorite activity I know that I need to keep up with it if I want a clean home. The same goes for nutrition. Many folks want to follow a strict diet program for a specified period of time and then go back to eating the way they were previously. If you want to change your life, you have to make a commitment to nutrition for the long-term. Like dusting, weight management and performance nutrition requires consistency if you want to get results.

What's interesting to note is that according to organizational expert Peter Welsh, in his book Does Clutter Make My Butt Look Fat?, decluttering your house can be the first step to losing weight. Why? Because disorganization can lead to stress which increases the hormone cortisol and blood sugar which increases insulin, making you feel hungrier. Also, if your dining room table and kitchen is piled high with stuff, you're not creating an environment conducive to healthful eating. If you have trouble cooking in your kitchen, finding space in your refrigerator, or don't have a place to sit down and enjoy a meal, isn't it more tempting to eat out and reach for less healthy fast food or grab and go items? Packing our homes with "stuff" becomes a symbol of how we approach eating - where more is always better. Yet just like homes cluttered with things we never use, our bodies become fat storage units for the extra fuel that we don't need.

My question for you is how would you describe your nutrition house? Is it in good shape or in need of some updating? The thing to remember is that you don't have to fix your house by yourself. I'm here to help make sure you have a solid foundation.

The Secrets of Motivation

2010-10-04T17:28:00.000-04:00

When it comes to motivation, the number one thing people say to me is:

I know what I should do, but I'm just not doing it.

Because we all eat, folks think that knowledge is enough to make a change happen. Yet knowledge without an understanding of how to apply it to one's specific lifestyle is about as useful as a screen door on a submarine - something that can be useful but must be put in the right context.

In terms of making change happen, 3 things must occur:

1. Find your true motivation.

First decide why you want to make the change. Is it because your nutrition is affecting your health? Is your eating affecting your performance at work or at play? Is your nutrition getting in the way of how you want to look and feel? Is your nutrition getting in the way of things you want to do or the person you want to be?

2. List the positives and negatives of making that change.

Writing down the positives and negatives of making a change makes you realize the advantages and challenges you face so you can be more realistic about what it's going to take. Many people want to reap the benefits of making changes to their nutrition but when the rubber meets the road, they aren't willing to take the necessary steps to make that happen. Therefore it's also important to rate on a scale of 1-10 how ready you are to make a change to assess if you're ready to take action. Change has to be a priority in order for action to occur.

3. SMART Goal setting

Okay so you're ready to take action. Now it's time to set up some SMART goals. Goals should be:

Specific - does my goal identify specific actions to take?
Measurable - can it be measured?
Achievable - can I achieve this given my lifestyle and available resources?
Realistic - is my goal within grasp but not too easy?
Timely - do I have a specific time period for my goal?

Taking these steps will help you get beyond just thinking about a change but finally making it happen. You don't have to go it alone. I'm here to help translate knowledge into action.

Overnight Power Oatmeal

2010-09-23T00:30:00.000-04:00

Now that fall is here and the weather is starting to cool down a bit (though of course in the DC metro area we're being hit with another mini dose of summer temperatures), I just love a hot breakfast in the morning. One of my favorites is oatmeal because it's not only hearty and satisfying but also very healthy.

Oatmeal is a nutritional star because of its high fiber content of both soluble and insoluble fiber. The soluble fiber in oats is beta-glucan - a type of polysaccharide or long chain of glucose molecules that help to lower cholesterol and reduce the risk of cardiovascular disease and stroke. Beta-glucan can also help to enhance the immune system by activating specific white blood cells or macrophages which help to gobble up infection. Oatmeal also has a very low glycemic load so it has a modest effect on blood sugar; however, the type of oatmeal you choose makes all the difference.

What do the different forms of oats mean?

Oat groats are the least processed as they are whole oats without the husks. This form is harder to find in grocery stores.
Steel-cut oats are groats that have been cut lengthwise and then placed in cans or packages. They have a chewy texture, and are often imported from Scotland or Ireland where they're frequently consumed.
Rolled oats are oats that have been heated and pressed flat with steel rollers. You'll see them on grocery store shelves labeled as old-fashioned, quick-cooking, or instant oatmeal.

Steel-cut oats and the old-fashioned rolled oats are the best choices since they're the least processed, have higher fiber and protein, and a lower glycemic load or impact on spiking blood sugar. Be cautious of the instant packs of oatmeal since these are the most processed and tend to be sweetened.

While steel-cut oats are a great choice, the longer cooking time can seem daunting, especially on a hectic morning. Instead of standing at the stove stirring oats for 20 minutes, let your crock pot do the work while you sleep.

Here's an easy recipe to cook your oats in the crock pot. I just throw in my ingredients before I go to bed and voila - a hot breakfast when I wake up in the morning.

Steel-Cut Oatmeal for the Crock Pot
Serves 3-4

Ingredients

1 cup steel cut oats (Do Not substitute old-fashioned or quick-cooking oats)
4 ½ cups water

Optional

¼- ½ cup dried fruit (I like to use cranberries or raisins)

Serve with milk, cinnamon, sugar free maple syrup or other sweetener to taste. I like to top mine with some fresh fruit and walnuts.

Directions

Place all ingredients into a 2 quart slow cooker.

Cover and cook on LOW for 6-8 hours.

It might form a “crust” around the outside. Just scrape it down with a spoon and stir.

The Magic of 100 Calories

2010-09-15T23:37:00.000-04:00

Did you know that if you eat 100 fewer calories each day, you could lose 10 pounds in a year? Did you also know that if you eat 100 calories less and burn another 100 calories through activity (to create a 200 calorie deficit), you could lose 20 pounds in a year? It's really amazing how small, consistent changes in the foods we eat, portion sizes, and activity level can make a big difference when it comes to managing our weight.

Here is a list of easy ways to cut 100 calories from your eating.

Breakfast
• Replace your morning glass of regular juice with a glass of lite or reduced-sugar juice
• Switch out 1 ounce (oz) of cooked pork bacon for 1 oz of Canadian bacon
• Trade ¼ cup (C) regular pancake syrup for ¼ C lite pancake syrup
• Try replacing 2 fluid ounces (fl oz) of flavored coffee creamer with 2 fl oz of 2% milk
• Choose three medium-sized pancakes, instead of ordering an 8″ round waffle

Lunch
• Replace 1 C of a cream-based soup with 1 C of a broth-based soup
• Use diet bread to make your sandwich
• Skip the cheese on your burger, sandwich, or salad
• Choose carbonated fruit-flavored water, instead of regular soda
• Trade a 6-oz cup of yogurt with fruit on the bottom for a four-oz cup of lite yogurt blended with fruit

Dinner
• Make your tacos with 3 oz of grilled chicken breast, instead of 3 oz of 85% lean ground beef
• Choose one slice of thin-crust cheese pizza, instead of a slice of pepperoni pan pizza (one piece is measured as one eighth of a 14″ pizza)
• Replace either smoked pork or beef sausage with either smoked turkey or chicken sausage
• Replace 2 tablespoons (Tbsp) of salted stick butter with 2 Tbsp of a reduced-calorie margarine spread
• Choose ½ C of black beans, instead of refried beans, when preparing Mexican food

Snacks
• Choose a ½ C of sorbet, instead of premium ice cream
• Munch on five reduced-fat vanilla wafers, instead of one big chocolate-chip cookie
• Use ¼ C fat-free ranch dressing, instead of French onion dip, for your raw vegetables or pretzels
• Replace half of the oil in your favorite recipe with unsweetened applesauce
• Trade your regular buttered popcorn for Orville Redenbacher’s® SmartPop! Gourmet® microwave popcorn

Think you're already portion savvy? Take this fun quiz to find out if you know what 100 calories actually looks like.

Here is a list of easy ways to burn 100 calories.

15 Minute Activities - Aerobic dance, racquetball, jogging

20 Minute Activities - Gardening, washing the car, walking the dog, pushing a stroller

25 Minutes Activities - Bicycling

40 Minute Activities - Light household chores

Food Rut Busting Product Suggestion

2010-09-08T22:23:00.000-04:00

In my previous post I discussed 5 tips to help you bust out of a food rut. Sometimes you can be motivated to change what you eat just by trying a new product. In my own search to mix things up a bit this week, I studied the grocery store shelves to see what new products might inspire me to new culinary adventures. Joila - enter the Seeds of Change line of Indian simmer sauces. Their simmer sauces range from the mild coconut and ginger Korma and tomato-and-onion Tikka Masala, to the medium-hot bell pepper Jalfrezi, and the hot pepper Madras curry. All you need to do is saute your favorite protein and/or vegetables until done, add a little sauce, and then cover and simmer for about 10 minutes.

I decided to try the medium-hot bell pepper Jalfrezi sauce. This sauce has only 90 calories for 1/3 cup and does well at keeping the sodium low at 270 mg (or 11% of your daily needs). It's also gluten and dairy-free, kosher, and vegetarian friendly.

These sauces make your ordinary veggies taste totally different. I chose to saute some broccoli, mushrooms, peas, and zucchini and then add some simmer sauce to it. Experiment and cook up whatever veggies you like best. Here's also a link to a Vegetable Jalfrezi recipe on the Seeds of Change website.

I found this sauce at MOM's Organic Market in the DC Metro area but check the natural foods section of your local grocery store to see if they carry it. Even if you can't find this particular brand, pick out a new sauce to try but just do a little label reading and aim for one that says 20% or less for the sodium. Let's bust a food rut together!

Are You Stuck in a Food Rut?

2010-09-06T23:32:00.000-04:00

Habit is either the best of servants or the worst of masters. - Nathaniel Emmons

Okay, I admit it. I've been stuck in a bit of a food rut lately. While I'm making healthy choices, eating the same old thing day in and day out does not make a balanced diet.

Why is food variety so important? Well besides making eating more interesting, varying your food choices within each food group is important for several reasons. First, foods from the same group contain different nutrients. For example, while strawberries are high in Vitamin C, cantaloupes are rich in Vitamin A. You miss out on nutrients if you keep eating the same foods over and over again.

Secondly, there is no guarantee that a food is entirely free of contaminants that could be harmful in excess. This is especially evident as everyday it seems we're hearing about food recalls, such as the eggs contaminated with salmonella. This is was also evident in my previous blog post where I wrote about the Consumer Report's testing that discovered ingesting three servings a day of certain protein powders resulted in getting high levels of toxic heavy metals.

Third, variety is the spice of life. Sometimes just changing up how you prepare your usual food makes eating nutritious meals more exciting again.

Here are some tips on how to bust a food rut:

1. Challenge yourself to try a new fruit and vegetable each week.

Always reaching for an apple or banana? Try some fresh figs or cherries - both of which are now inseason. Challenge yourself to purchase a fruit that you may have never tried before, such as an Asian pear, papaya, or star fruit.  Tired of the usual broccoli and asparagus? Stir fry some baby bok choy in sesame oil or buy a bag of shredded broccoli cole slaw and add your own peanut dressing. Challenge yourself to fill your shopping cart with produce that represents every color in the rainbow.

2. Watch a cooking show, buy a cooking magazine or go online and try a new recipe.

I know when I get stuck in a rut, I love to buy a new cooking magazine to get some new ideas. Those beautiful pictures inspire me to make a new dish. I also love watching many cooking shows on TV (and so do my dogs.)

3.   Pick a different protein.

Tired of chicken again? Try other lean cuts of meat such as pork loin, flank steak, or lean ground turkey. Try some new games meats such as bison (buffalo), which has become very popular. I've also tried ostrich burgers which are leaner than chicken and pretty tasty.   Eaten so much canned tuna that you feel like you could swim in the sea? Try canned salmon or crab meat instead. Are you a vegetarian or vegan or not a fan of animal protein? Beans and lentils are a good source of protein and high in fiber. If you eat beans frequently, mix up the kind you buy. Use black beans in chili, pinto beans in burritos, or garbanzo beans in a Greek salad - the possibilities are endless.

4. Spice it up.

Just changing the herbs or spices in a dish can make it taste completely different and also help to lower sodium as you use less salt. Some of my favorite fresh herbs are thyme, basil, rosemary, and cilantro. Use dried herbs and spices to make a dry rub for your meat. We created one for beef that included equal amounts turmeric, ground orange peel, dried oregano, coriander, and a dash of salt and pepper.

5. Buy some new equipment.

I just purchased a more powerful new blender and already feel inspired to try out some new vegetable smoothie recipes. Investing in a set of quality knives will make chopping easier and more enjoyable. Other helpful equipment includes a slow cooker, counter or stove top steamer basket, and food processor. What can't I live without? My hand blender. Instead of having to pour hot soups into the blender to puree them, I just plug in my hand blender and blend away right in the pot I cooked in. So much easier!

Check back on my blog this week for more easy tips, recipes, and product suggestions to help you bust out of your food rut.

Food Lessons from the Movie Eat Pray Love

2010-08-23T08:55:00.000-04:00

In the movie Eat Pray Love, (based on Elizabeth Gilbert's autobiographical book of the same name) Julia Roberts plays the title character who after a broken marriage goes on a year-long sabbatical to Italy, India, and Bali to find herself and reignite her passion and appetite for life.  During the first part of her travels in Italy, she rediscovers the pleasure of eating for nourishment and enjoyment, relishing plates of pasta and slices of pizza, calling it her "no carb left behind experience." The power of that scene stems from the fact that she lets go of the guilt associated with eating so-called 'bad" foods and is fully present in the moment, focused soley on the joy of eating.

The movie is so inviting to watch because the main character has the luxury of getting away from it all (in gorgeous locations) while learning how to slow down and tune in to life. Okay, so maybe we all can't quit our jobs and go on a year-long sabbatical, but we can still take small steps everyday to take time to actually appreciate, taste, and savor our food.

In today's hectic lifestyle, we're so busy with our family, our jobs, and our activities, that we often give very little thought to the food we eat. We approach food mindlessly, and we eat it mindlessly. We eat meal after meal, barely aware of what we're eating and how much we're consuming. Years of unconscious decisions add up to the point where we gain weight and wonder why. We didn't choose to gain weight, did we? Other times we think too much and try to be so restrictive in what we eat that when we overindulge, our internal judgement police march in to harshly scold us for our missteps.

So what's the key to creating our own Eat Pray Love experience without having to travel the world?

Mindfulness.

Mindfulness is is simply the moment-by-moment awareness of what's going on.

When we learn to eat mindfully, we gain power over food bite by bite.

As I've mentioned in a previous post, simple is not the same as easy. Being mindful on a consistent basis is very difficult for most people but with practice it can became as natural as breathing.

Here are 3 steps to practice:

1. Tune In Before Eating

Take a moment to become aware of the food you're about to eat before scarfing it down. You can do this by pausing to appreciate the color of the food on your plate and paying attention to the smell of the food - anything that slows you down and brings you into the moment.

2.  Tune In During Eating

The 2nd step involves paying attention while we're actually eating the food. You can practice this by chewing your food slowly, paying attention to each bite. Aim to think about how the food tastes, including its texture, temperature, and mixture of flavors. Now here's the challenge - don't start loading up your fork and putting more food in your mouth until you've completely chewed and swallowed what's already in there.

3. Tune In After Eating

Now that you've eaten, how do you feel? Are you comfortably full or stuffed beyond the gills? Is your body happy with the food choices you've made or are you ready to put your head down and go to sleep?

Tuning in and paying attention before, during, and after eating lets you learn how to listen to your body without judgement and learn how to balance your eating and maintain a healthy body weight.  While it takes practice, we can all relearn how to slow down and take time to smell, taste, and enjoy our food.

Need help working on mindful eating? Contact me for an appointment today.

Do You Count When it Comes to Nutrition?

2010-08-16T14:07:00.000-04:00

It's been a busy summer as I've literally had company visiting for the past month. Since the middle of July, I've had different friends and family members staying with us each week. You know the saying, when one door closes, another one opens with more people coming to visit.

While it's been fun to see everyone, each week brought different challenges when trying to figure out what to feed everyone. With each person having different likes and dislikes, coming up with a meal plan that would work for all was like trying to herd cats - a lot of effort and not always completely successful.

Since I'm fully aware that I'm a hard core health nut, I always try to be sensitive to the needs of my guests and what they enjoy eating. One night when we were trying to decide what to have for dinner, one of my visitors jokingly said that my opinion didn't count since my preference for food wasn't exactly simpatico with the rest of the group. While this comment didn't bother me at the time, I did reflect on it later and think "Hey, I do count!" This made me think about how many times in social situations we give in to peer pressure to eat things we don't really want to but because we want to be part of the group or don't want to appear to be the odd one out. How many times have you ordered fast food instead of making healthier items because you think your family will complain? How many times have you given in and ordered an unhealthy dish because you wanted to be part of the group?

This reminds me of a story a friend of mine told me about how she went out to dinner with friends. She finished her meal, was perfectly satisfied, and had no desire to order dessert. One of her dining companions refused to take no for an answer, and proceeded to order dessert and insist she eat it. She took a few bites to appease this food pusher but it left her with a sick feeling in her stomach - not even so much from the dessert but more from feeling forced to eat when she really didn't want it.

So my question for you is this: Do you count when it comes to nutrition? Or do you always put yourself at the bottom of the list?

You deserve to feel good and make healthy choices without feeling like you always have to please others. If you don't count yourself as being important when it comes to nutrition, who will?

Best Sports Nutrition Supplements: Pros & Cons

2010-08-09T13:42:00.000-04:00

Wondering what sports nutrition supplements you should choose when preparing for or running your next race? Here are some great guidelines from an article from Active.com to help you find the optimal energy foods.

SPORTS DRINKS

Sports drinks are designed to maximize fluid absorption and enhance performance by delivering readily absorbable carbohydrate and electrolytes, the most crucial being sodium. The better-formulated (and tasting) ones intended for use during exercise usually contain both simple carbs (sucrose, fructose and glucose) and complex carbs (glucose polymers, maltodextrin). Choose a sports drink instead of plain water when exercising or running 60 minutes or longer at a moderate intensity.

PROS: Multiple flavors and brands to choose from; readily usable liquid carbohydrates are absorbed more rapidly than solid food; sodium enhances the drive to drink and facilitates the absorption of carbohydrate.

CONS: Unnecessary added ingredients can contribute to digestion woes; you're hostage to the sports drink provided at aid stations unless you carry your own; unlikely to be enough to meet energy needs in marathons and ultras.

ENERGY GELS, CHEWS AND BLOCKS

These sports foods provide fast-acting, easy-to-digest carbohydrate--exactly what hard-working muscles and the brain require to perform while running fast or long.

PROS: Easy to chew and digest; many varieties also provide sodium and small amounts of caffeine, another performance booster during prolonged exercise.

CONS: Need to be taken with recommended amount of water (6 to 8 ounces); semi-solid chews and blocks may boost blood sugar levels more slowly than gels; toting enough with you requires wearing a carrier of some sort.

LIQUID FOOD SUPPLEMENTS

In addition to carbohydrate, these beverages provide varying amounts of protein, fat, vitamins, minerals, electrolytes and other lesser-proven ingredients, such as herbs and metabolites.

These nutrient-dense "liquid energy bars" provide considerably more fuel or energy per ounce than traditional sports drinks.

PROS: Convenient mode for consuming a concentrated dose of energy (calories) and carbohydrate; star as prerace meals or post-recovery drinks due to low fiber and higher energy content; typically a well-tolerated option for ultra-endurance athletes.

CONS: Can lead to digestive problems and dehydration when consumed during moderate-to-high intensity exercise; energy-dense beverage can contribute to unwanted weight gain if routinely consumed in place of meals or snacks.

ENERGY BARS

With practice an energy bar can be easy to carry, chew and digest while running. Unless you'll be on the move longer than four hours, however, choose varieties that obtain most if not all of their calories from carbohydrate (70 percent or more). It's only during longer hauls that the body has time to actually digest and assimilate the fuel from other sources.

PROS: Wide variety of flavors and textures to choose from; travel well; welcome alternative to sweet-tasting drinks, gels, chews and blocks; another option for meeting higher energy requirements of long-distance runs.

CONS: More difficult to chew and digest than liquids, especially when you're fatigued; must take with ample fluid for proper digestion; solids can take much longer to boost blood sugar levels than liquids.

REAL FOOD

Ultra runners can be seen refueling with everything from sports drinks and energy gels to sandwiches, fried chicken and pizza. Ditto for walkers and back-of-the pack marathon runners who often rely on real food for fuel, such as candy, dried fruit or pretzels. The longer duration and slower pace (lower intensity) allows these athletes to profit from consuming real food despite the extra time required to convert energy into fuel the body can use.

PROS: Helps fight "flavor fatigue" common when consuming only sweet-tasting sports foods; allows athletes to meet the high energy demands of prolonged ultra running; can be mentally uplifting or rewarding.

CONS: Protein, fiber and fat in real foods can slow absorption and digestion time and increase potential gastrointestinal problems; more complicated logistics of carrying and consuming while on the move.

The Importance of Planning

2010-07-27T21:42:00.000-04:00

Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan. ~Tom Landry

It's early evening as I write this blog post. Like most of us, after you finish your work day, you're faced with household chores and the tasks of getting ready for the next day. Often the last thing we want to add to that laundry list of chores is planning what we're going to eat. Sometimes the thought of just putting one more thing on our "to do" list is enough to make us want to rebel, grab the bag of Cheetos and defiantly head to the couch.

If it makes you feel better, sometimes I'm tired and don't want to plan either. But because healthy eating is important to me, I make the time since I know it gives me that solid foundation to look and feel good and perform at my best.

So my question to you is: If something is really important to you, don't you make the time for it?

Here's an excerpt from a blog post I wrote about planning earlier this year.

Many people don't like to plan their meals or what they're going to eat. Instead they go about their day and grab whatever is available when hunger strikes. A lot of times we justify it in our minds by thinking: "Hey I'm busy, I don't have time to worry about another thing," or "It's not my fault I had to eat unhealthy food. I didn't have any other options. It was out of my control."

If you're trying to make a change in your nutrition, the importance of planning cannot be underestimated. To quote a chapter in Debbie Danowski's book The Emotional Eater's Book of Inspiration, "It is best to decide what to eat when you are full." Why you ask? Because when you're starving and ready to gnaw on your desk, it's much harder to make healthy choices when anything and everything looks delicious.

Now before you start throwing things at your computer screen and saying things like "Planning - she thinks I have time to plan. Does she know all the things I have to worry about?" You may be thinking, "I don't want to plan. I just want to eat whatever I want when I want."

To quote a passage from Debbie's book:

The truth is that you do have every right to eat anything at any time. But the question to ask yourself is how well has that been working for you? Are your eating patterns the way you want them to be? Is your life happy? Do you feel peaceful? Is your body a size you're comfortable with? In short, is this what you want for yourself?

If you're not happy with your life then the only solution is to try doing things differently.

It's just that simple.

There is no other way to change.

If you really want to make a change, don't allow yourself the excuse that you don't have time to plan. Take a few minutes to plan out at least a few meals and snacks. Give it a try. And if you need more personalized plans and support, I'm always here to help.

Skin Deep: Toxins in Cosmetics & Personal Care Products

2010-07-21T13:23:00.009-04:00

While nutrition is focused on what food we're putting into our body, we also must consider what we're putting on our body that could have negative consequences to our health.

Today we're bombarded with reports about how our bodies are overloaded with toxins. In a previous blog I wrote about a Consumer Report's study that discovered toxic metals in several popular protein drinks and powders. Yet one culprit we make not think having a toxic load is our cosmetics and personal care products.

Though Glamour magazine reports that a woman eats anywhere from 4-9 pounds of lipstick per year, I don't think anyone would call Glamour a bastion of scientific knowledge. So while I think this figure is suspect, it still brings up the point that we may be ingesting chemicals that we never intended to. Many mainstream lipsticks consist of synthetic oils, dyes, and petroleum waxes.

Though this is slightly off-topic, I thought it was an important issue to raise. I also wanted to let you know about a helpful tool I found from the Environmental Working Group (EWG).

The EWG has a searchable cosmetic and personal care products database. You can search anything from makeup to skincare to sunscreen to toothpaste. The database rates each product on whether it has a low, moderate, or high toxic hazard based on its ingredients. I used it to search the makeup that I use and based on it decided to make the switch to organic makeup.

Good nutrition and health is not only about what you put in your body but also what you put on your body.

Product Spotlight: Sunflower Seed "Bread"

2010-07-19T17:13:00.011-04:00

I'm happy to admit that I'm a health food product junkie. I love to flex my "chic card" by shopping not for shoes or clothes but for healthy food items that I can recommend to my clients. Going to the grocery store is a fun activity as I peruse the aisles, looking for the latest and greatest products. I get really excited when I find something new to recommend.

This weekend I found Lydia's Organics Sunflower Seed "Bread." Though it's called bread, it has the consistently of a dehydrated cracker but there is not a grain or flour in it. The list of ingredients is composed of easily recognizable, real food: Sprouted sunflower seeds, carrots, celery, sprouted flax, parsley, basil, dulse seaweed, herbs, and Himalayan salt. The 'bread" is gluten-free, raw, organic, and vegan. One slice is 100 calories with 5 grams of healthy fat coming from the sunflower seeds, only 7 grams of carbs, 4 grams of dietary fiber, and 5 grams of protein. This nice balance of nutrients is great for keeping your blood sugar and energy levels stable. One serving has 45% of your Vitamin A and 8% of your daily iron. It's also a low sodium food with only 65 milligrams per serving.

Since it's dehydrated, you can eat it like a cracker or quickly dip it in water to rehydrate it for a softer texture. Now that we're fully in the summer travel season, this would be a great product to take with you on trips - either in the car, on the plane, or even out camping.

I found this product at MOM's Organic Market in the DC metro area. You can also purchase it online. Check out Lydia's site as the company offers other interesting products such as green crackers, energy bars, and grainless cereals. Let me know what you think if you try any of the products.

The Nutrition Mistake Even I'm Guilty Of

2010-07-16T13:19:00.004-04:00

I was in grocery store the other day and was walking past a display of cookies. The store had opened a container so people could sample it. Automatically my survival seeking lizard brain shouted "Free Cookie Must Eat!" I quickly snapped out of this barely conscious thought and was shocked at my mind's knee-jerk reaction. I wasn't hungry or particularly interested in the product, but it reminded me of the old joke of how you're on a "seefood diet" - you see food and eat it.

While noshing on free samples typically isn't an issue for me, I'm guilty of tasting things at home. Spoon some food on the plate and have a little taste. Cooking something and have a little taste. Putting the leftovers away and having a little sample. While having a little taste here and there doesn't seem like a lot, it can add up easily because it's such an unconscious habit. This is often a challenging point for my clients who have kids. Unconscious snacking can occur as you eat the leftovers off your kid's plate or snack as you make their lunches. An effective way to help realize how much you're really snacking is to take a ziploc bag and instead of putting all those little food tastes in your mouth, put in in the plastic bag and see how much food has accumulated by the end of the day. This exercise can be really shocking.

Another strategy that can help with unconscious snacking is keeping a food diary. Even if it's for only a few days, just the act of having to write down what you're eating often makes you much more aware of what you're putting into your mouth and provides insight and motivation into what changes need to happen.

Here's a link to a free food and activity diary called Figwee. What's different about this tool is it provides a picture of what you've eaten along with the nutritional information.

While your lizard brain may not be happy with your new focus, your waistline will.

Super Smoothies

2010-07-10T15:09:00.021-04:00

I just finished my seminar on how to make nutritionally packed super smoothies. Smoothies are a delicious and easy way to include more fruits and vegetables in your day. Making smoothies yourself helps to control the calories and added sugars as many of the smoothies you buy at the popular chains can be anywhere from 400-500 calories for a small or medium and as much as 800-1000 calories for a large. Also, now that smoothies are so popular, beware of the frozen bags of fruit that say "smoothie packs." These tend to have added sugar instead of just plain, frozen fruit.

Here are a few recipes for some of the smoothies I made today. I like to use frozen fruit in my smoothies to thicken it instead of ice since I feel it dilutes the flavor a bit. I also like to use unsweetened Almond Breeze almond milk. Here's a link to a previous blog entry where I talk about this product and include another simple smoothie recipe. Feel free to experiment and modify the ingredients to fit your taste and calorie budget. You might also need to add more liquid depending on how many ingredients you add in and if you prefer a thinner or thicker texture.

Chocolate Peanut Butter Cup

1 cup low fat chocolate milk or unsweetened chocolate Almond Breeze almond milk

1/2 - 1 frozen banana (I take my overripe bananas, peel and slice them, place in a ziplock bag and freeze for smoothies)

1 scoop chocolate whey protein powder or protein powder of your choice

1 tablespoon natural peanut butter

Estimated calories: 300-400

Amazing Acai

Notes: This recipe uses frozen acai berries - an Amazonian berry that tastes like a blend of blueberries and chocolate. Acai berries are rich in antioxidants and healthy fats. You can find it next to the frozen berries at a natural market, such as Whole Foods, but feel free to substitute other frozen berries if you have difficulty finding it.

1 cup chocolate or vanilla unsweetened Almond Breeze almond milk

1 packet unsweetened Acai and Acerola frozen berries such as Sambazon or substitute 1/2-1 cup frozen unsweetened cherries

1/2-1 cup frozen wild blueberries, such as Wyman's

1 scoop chocolate protein powder

Optional: 1-2 small cooked beets, handful of fresh spinach and/or green powder such as Amazing Grass Green Superfood powder.

Estimated calories: 250-320

Starting the Journey

2010-07-06T21:10:00.009-04:00

A journey of a thousand miles begins with a single step. - Lao-tzu

Do you ever just think about something on your "to do" list and feel so overwhelmed that you don't even know where to start?

I feel that way about organizing my office. Some days I feel like I'm drowning in paper. It's a constant daily struggle that I have to think about and work on if I want to keep up with it. I've fallen a bit behind on my filing and right now I have a large stack of papers taunting me.

Often when one feels overwhelmed, it's even more difficult to start on a task since you feel like a small step will hardly matter. It's amazing how we are magically able to find almost anything else to do - even organizing your sock drawer - rather than address the real issue.

Many people have the same feeling about losing weight, getting in shape, or just living a healthier lifestyle. You keep letting it go until the problem seems too overwhelming to tackle. You then become stuck, feeling like you don't even know where to begin.

It's often at this point we play the "justification" game on why we can't address the issue. We come up with a laundry list of reasons on why this isn't a priority such as I'm too busy or too stressed. Some folks focus on others and rage against the injustice of it all. For example, "Those darn healthy, skinny, muscular, etc.....___________ (fill in the blank) people have it so much easier than I do. It's just not fair." Others convince themselves it doesn't matter to them and it's really not important because if it was that might mean they would have to take action.

When the goal seems overwhelming, the most important thing is just taking the first step. Maybe that's choosing to eat a piece of fruit for dessert instead of a cookie. Maybe that's choosing to go for a walk around the block instead of settling into the couch for the evening. It's the consistent small steps that add up to the big changes.

If you're just learning to run, you can't expect to run 2 miles one day and be ready for a marathon the next. You have to train, practice, and keep working at it. You will accomplish your goal one step at a time but you'll never get there if you never start.

Added Sugars: Not So Sweet to Our Health

2010-06-29T13:39:00.007-04:00

It can be really challenging and confusing when trying to reduce sugar in your diet since most food labels don't distinguish between naturally occurring and added sugars.

Naturally occurring sugars are those found naturally in foods such as fruit (fructose) and milk (lactose).

Added sugars are those sugars or caloric sweeteners that are added to foods or beverages during processing or preparation (such as putting sugar in your coffee or adding sugar to your cereal). Added sugars can include natural sugars such as white sugar, brown sugar and honey as well as other caloric sweeteners that are chemically manufactured (such as high fructose corn syrup). The major sources of added sugars are the usual culprits of candy, cakes, pies, cookies, and regular soft drinks.

You really have to be a bit of a food label detective to try to figure out if there is added sugar in a product since food manufacturers aren't require to list how much sugar is added versus naturally in the product. Keep in mind that any food that has fruit or milk in it will contain some natural sugars.

One trick is to look at the list of ingredients which are listed in descending order according to weight. For example, if sugar is listed as the second ingredient on a box of cereal, you might want to rethink your choice.

It can also be tricky since manufacturers use different names for sugar. Here are a few of the names for added sugar that show up on food labels

Agave nectar
Brown rice syrup
Brown sugar
Cane crystals
Cane sugar
Corn sweetener
Corn syrup
Crystalline fructose
Dextrose
Evaporated cane juice
Fructose
Fruit juice concentrates
Glucose
High-fructose corn syrup
Honey
Invert sugar
Lactose
Maltose
Malt syrup
Molasses
Raw sugar
Sucrose
Sugar
Syrup

The American Heart Association recommends that women consume no more than 100 calories per day (about 6 teaspoons or 24 grams of sugar) and men consume no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar).

Here are some tips from the American Heart Association for reducing sugar in your diet:

Take sugar (white and brown), syrup, honey and molasses off the table — out of sight, out of mind!
Cut back on the amount of sugar added to things you eat or drink regularly like cereal, pancakes, coffee or tea. Try cutting the usual amount of sugar you add by half and wean down from there, or consider using an artificial sweetener.
Buy sugar-free or low-calorie beverages.
Buy fresh fruits or fruits canned in water or natural juice. Avoid fruit canned in syrup, especially heavy syrup.
Instead of adding sugar to cereal or oatmeal, add fresh fruit (try bananas, cherries or strawberries) or dried fruit (raisins, cranberries or apricots).
When baking cookies, brownies or cakes, cut the sugar called for in your recipe by one-third to one-half. Often you won’t notice the difference.
Instead of adding sugar in recipes, use extracts such as almond, vanilla, orange or lemon.
Enhance foods with spices instead of sugar; try ginger, allspice, cinnamon or nutmeg.
Substitute unsweetened applesauce for sugar in recipes (use equal amounts).
Try non-nutritive sweeteners such as stevia or sucralose - but in moderation.

Bad Pairings: When Food and Pills Clash

2010-06-22T12:49:00.009-04:00

Our food should be our medicine. Our medicine should be our food. - Hippocrates

While the Greek physician Hippocrates had it right, that food should be our medicine, there are potential problems that can arise when pairing certain food and drugs together. If you are taking medication, it's important to be aware of the potential clash between food and pills to prevent unwanted side effects.

Food can interact with drugs and alter their absorption rate in the body. This interaction can either decrease or enhance the body's utilization of a drug so that a person receives either too small or large a dose.

For example, many drugs, such as cholesterol-lowering statins, interact with grapefruit and grapefruit juice. Several components in this fruit inhibit the family of enzymes in the intestinal wall (cytochrome P450) from breaking down the drug. Therefore you end up with a higher dose of the drug circulating in your bloodsteam which could potentially be toxic.

Another example of how foods can interfere with the absorption of drugs is the interaction between the antibiotic tetracycline and the minerals calcium and iron. When the antibiotic is taken with either of these minerals, they bind to each other reducing their absorption. Therefore people are advised not to take this antibiotic with dairy products or to take it separately from iron supplements.

Another example is an interaction between hypertension (high blood pressure) medications such as beta-blockers and natural licorice candy. Glycyrrhiza root, used in natural licorice candies, can increase blood pressure.

Here's an interesting article from The Wall Street Journal highlighting some more food and drug interactions.

Always check with your doctor or health care professional regarding diet and medications so you can be sure that the food choices you're making are supporting your health goals and not hampering them.

Product Highlight: New Calorie-Free Drink

2010-06-16T22:07:00.005-04:00

I'm a health food product junkie so I'm always excited when I find something new.

I've recently discovered an interesting new calorie-free and sugar-free drink - Bragg's Organic Apple Cider Vinegar Ginger Spice.

I was very curious what this would taste like since its only ingredients are pure distilled water, Bragg organic apple cider vinegar, organic ginger, & stevia extract. I took a sip, expecting it to have a strong vinegar flavor but instead was greeted by a drink that tastes like a healthy lemonade drink, thanks to the addition of the natural sweetener Stevia.

Let's take a brief look at some of the health benefits of its ingredients:

Apple Cider Vinegar - a 2004 study in Diabetes Care indicates it may have some impact on improving insulin sensitivity and help control blood sugar.
Ginger - well-known to help soothe upset stomachs and nausea. May also help digestion by stimulating saliva.
Stevia - South American herb that has been used as a sweetener by the Guarani Indians of Paraguay for hundreds of years. Zero calorie sweetener since the body does not metabolize it.

I found this drink at Whole Foods. Try it and let me know what you think.

My Weight Loss Secret That Doesn't Involve Food

2010-06-14T16:18:00.006-04:00

Whether you think you can or think you can’t, you’re right. - Henry Ford

I wanted to share with you one of the key secrets to successful weight loss - a secret that has nothing to do with what you put in your mouth. It's all about what's in your head that makes a big impact. I'm talking about your mindset.

If you've ever struggled to lose weight, it can be very discouraging at times, especially when you feel like you're working so hard and still not getting the results you want. It is often during these challenging times when we let self-doubt and negative thinking take over. Instead of focusing on all the positive changes you've made, you may find yourself thinking that no matter what you do, your effort to be healthy & lose weight will not work.

So here's the secret:

If you are convinced (whether consciously or subconsciously) that your body is not capable of changing, you will probably not succeed. You will start looking for reasons and excuses why weight loss can't happen. Instead of looking for solutions, you put up roadblocks on why you can't possibly make changes. Self-sabotage often runs rampant. Every slip-up becomes magnified in your mind and may become an excuse to quit.

The mind is one of the most powerful tools we have in losing weight. In order to be successful, we have to believe that we have the power to change our lives. I'm not saying that it's easy. If it was, everyone would be walking around looking like a supermodel. My most successful clients are the ones that take ownership of their body and the process of getting healthy.

Change is a process that occurs one step at a time. Real, lasting change needs to occur from the inside out. I believe you have the power. Do you?

Safe Seafood Calculator

2010-06-09T22:47:00.008-04:00

I found this cool tool on the Internet and I wanted to share it with you.

Earlier this week I blogged about the problem of protein drinks and powders contaminated with heavy metals, such as lead, arsenic, and cadmium. While real food is always a good option, there still are concerns about contamination, such as mercury in fish.

Now you can choose your fish more confidently with the help of the seafood calculator at HowMuchFish.com.

This calculator, the only one of its kind on the Internet, can help you determine how many omega-3 fatty acids you're eating and how much fish you need to eat to reach the FDA’s Reference Daily Intake of nutrients such as protein, Vitamin B12, potassium, selenium, and, in some seafood varieties, iron. It can also tell you how much fish is safe to consume based on the Environmental Protection Agency's “Benchmark Dose Lower Limit” for mercury content.

Just plug in your weight, how much fish you eat in a single serving, and your fish of choice. Besides telling you how many nutrients you get in a serving, it also informs you of how much of that type of fish you would have to eat in a week before a hypothetical health risk from mercury would kick in.
Now you can eat fish confidently and reap the health benefits. Try it out and let me know what you think.

Are Your Protein Drinks Toxic?

2010-06-07T14:29:00.010-04:00

Are you a fan of protein powder and ready-to-drink protein shakes? Well it may be time to rethink your drink if you're having several servings a day.

An article in the July 2010 issue of Consumer Reports Magazine details the results of an investigation they conducted into these "hope in a can" protein drinks. They tested 15 protein drinks at an outside laboratory and the results were not only surprising but very concerning. All drinks in the test had at least one sample containing one or more of the following heavy metals: arsenic, cadmium, lead, and mercury. These contaminants are worrisome since they can cause severe organ damage.

Out of the 15 products they tested, three of the products exceeded the safe consumption limit for the heavy metals of arsenic, cadmium or lead when consuming three servings a day.

The 3 products are EAS Myoplex Rich Dark Chocolate Ready-to-Drink Shake, Muscle Milk Chocolate Protein Powder and Muscle Milk Vanilla Creme Protein Powder.

What many people don't realize is that dietary supplements are not regulated like food or drugs, where what it says on the bottle must be in the bottle. Thanks to the Dietary Supplements Health and Education Act (DSHEA) passed by Congress in 1994, nutritional supplements that don't claim to diagnose, prevent, or cure disease are not subject to regulation by the Food and Drug Administration. Supplements aren't required to be tested before they're sold to make sure they're safe, effective, and free of contaminants. Many supplements have been found not to contain any of the ingredients listed on the label and vice versa. As an example in a recent report, popular weight loss Brazilian diet pills marketed on the Internet were found to contain an addictive and dangerous mix of amphetamines, tranquilizers and antidepressants.

What's a consumer to do?

The best way to achieve peak performance is with a sound training program and good nutrition and hydration. Supplements are just that - supplements and are not a replacement for a solid nutrition foundation based on real food. I recommend rethinking you dietary choices if you're consistently relying on protein powder to meet most of your protein and/or energy needs.

While protein powders are convenient, most people get plenty of protein from lean meats, fish, low fat dairy products, beans, nuts, and whole grains. Consuming more protein than the body requires causes the body to burn protein as energy or store it as fat. Excessive protein intake is hard on the kidneys since when it's broken down it produces the waste product urea. This can lead to increased urination and dehydration. High protein intakes cause a high acid load on the body which results in calcium being excreted from the bones.

In terms of supplements, when in doubt, don't take it. And if it sounds too good to be true, it probably is.

Once again, real food comes out the champion.

Electrolytes 101

2010-06-01T11:57:00.005-04:00

Now that summer is officially here, many questions come up regarding electrolyte replacement from my clients who exercise outside in the heat.

Here is an excerpt from an article by sports nutrition guru Nancy Clark that addresses many of the questions I get on this subject.

What are electrolytes?

Electrolytes are electrically charged particles that help the body function normally. Some of the more familiar electrolytes include sodium, potassium, calcium and magnesium.

Calcium and magnesium help muscles contract and relax. Sodium and potassium help water stay in the right balance inside and outside of cells. Sodium is the electrolyte lost in the highest concentration in sweat.

Do active people need extra electrolytes?

If you are a fitness exerciser, you are unlikely to need extra electrolytes to replace those lost in sweat. If you exercise hard for more than four hours in the heat (such as triathletes, marathoners and even tennis players), you may benefit from replacing sodium losses, particularly if you sweat a lot or have been consuming only plain water or even a standard sports drink. In that case, salty recovery snacks could be a smart choice—particularly if you are prone to muscle cramps.

Potassium deficiency is unlikely to occur in athletes because the body contains much more potassium than even a marathoner might lose during a hot, sweaty race. Never the less, you can rule out this issue by enjoying potassium-rich fruits and vegetables (oranges, bananas, raisins, potato) and dairy (milk, yogurt). You can easily replace the 200 to 600 milligrams potassium you might lose in an hour of hard training by snacking on a medium to large banana (450-600 mg potassium).

To consume the electrolyte calcium, plan to include calcium-rich foods each day, such as (soy) milk+cereal, yogurt, a (decaf) latte.

For magnesium, as often as possible, enjoy a pile of magnesium-rich green leafy vegetables, as well as whole grains, nuts, peanut butter, dried beans and lentils.

Who needs to worry about replacing sodium?

Not many people! When you exercise, you lose some sodium via sweat, but you are unlikely to deplete your body’s stores under ordinary conditions. Problems arise when people overhydrate during exercise with too much plain water or standard sports drink. The very small amount of sodium in a sports drink is added to enhance fluid retention, not to replace sodium losses

The concentration of sodium in your blood actually increases during exercise because you lose proportionately more water than sodium. Hence, your first need is to replace the fluid. You can easily replace the 800 mg sodium lost in two pounds of sweat during a hard hour-long workout by enjoying a recovery snack of chocolate milk and a bagel with peanut butter.

Keep in mind, most health organizations recommend we reduce our sodium intake because the typical diet contains too much sodium for the typical person who is unfit, overfat and at risk for high blood pressure and stroke.

I am training for an Ironman triathlon. Should I consume extra sodium?

After extended sweaty exercise, you should plan to replace sodium if—

1) you are craving salt, and
2) you are covered with a layer of salt on your skin.

Many tired athletes report the salt helps revive them so they feel better. Plus, it helps with rehydration because it holds water in your body. You can also consume salty foods, such as chicken broth or ramen noodles before extended sweaty exercise, so the sodium will be in your system, helping to retain fluid and maintain hydration.

Experiment with consuming pre-exercise sodium during training. Some athletes complain of intestinal upset or heaviness. You are an experiment of one!

Assuming the longer and harder you exercise, the hungrier you'll get and the more sodium-containing foods and fluids you'll eat—and easily consume more than enough electrolytes during and after the workout. Standard snacks (yogurt, bagels) and meals (pizza, pasta) have more sodium than you may realize. Nibbling on olives, pickles, crackers & cheese can easily replace sodium losses. As for potassium, chugging 16-ounces of chocolate milk for a recovery drink more than replaces the potassium a marathoner might lose.

Need a customized plan to meet your electrolyte needs? Contact me for an appointment today.

Product Spotlight & Smoothie Recipe

2010-05-26T13:04:00.007-04:00

Today I thought I would highlight one of my favorite products: Blue Diamond Unsweetened Almond Breeze Original Almond Milk.

Almond Breeze is a non-dairy beverage made from real almonds. I really like this beverage for several reasons:

It's a great alternative to milk if you're lactose intolerant.
With no saturated or trans fat and only 40 calories for an 8 ounce serving, it's a smart choice for folks focused on weight management.
It's high in calcium and Vitamin D for strong bones.
It's also a good source of the antioxidants Vitamin A and E.
The unsweetened version has low glycemic index so that means you get a smaller rise in blood sugar levels after meals.

I love cook my oatmeal with it for an extra calcium boost. I also love to make smoothies with it.

Here's a quick and easy recipe for a refreshing and low calorie smoothie:

1-1.5 cups Unsweetened Almond Breeze

1 Scoop of Your Favorite Vanilla Protein Powder

1 Cup Frozen Fruit such as DOLE Wildly Nutritious Immunity Blend - Tropical Fruit

Blend ingredients together and enjoy. The entire smoothie is only about 220-240 calories!

Chicken Shawarma

2010-05-22T15:24:00.009-04:00

Now that summer is almost here, time to dust off the grill and get cooking.

Here is a super simple marinade to give your chicken a whole new flavor.

Chicken Shawarma

Shawarma is a Middle Eastern dish of garlicky meat or poultry served on pitas. This chicken version is flavored with a savory yogurt sauce.

Preparation Time: 45 minutes minutes

Yield: 4 servings

Chicken:
2 tablespoons fresh lemon juice
1 teaspoon curry powder
2 teaspoons extra virgin olive oil
3/4 teaspoon salt
1/2 teaspoon ground cumin
3 garlic cloves, minced
1 pound skinless, boneless chicken breast, cut into 16 (3-inch) strips

Sauce:
1/2 cup plain 2% reduced-fat Greek yogurt (such as Fage)
2 tablespoons tahini
2 teaspoons fresh lemon juice
1/4 teaspoon salt
1 garlic clove, minced

Remaining ingredients:
Cooking spray
4 (6-inch) pitas
1 cup chopped romaine lettuce
8 (1/4-inch-thick) tomato slices

1. Preheat grill to medium-high heat.

2. To prepare chicken, combine first 6 ingredients in a medium bowl. Add chicken to bowl; toss well to coat. Let stand at room temperature 20 minutes.

3. To prepare sauce, combine yogurt and next 4 ingredients (through 1 garlic clove), stirring with a whisk.

4. Thread 2 chicken strips onto each of 8 (12-inch) skewers. Place kebabs on a grill rack coated with cooking spray; grill 4 minutes on each side or until done.

5. Place pitas on grill rack; grill 1 minute on each side or until lightly toasted.

Place 1 pita on each of 4 plates; top each serving with 1/4 cup lettuce and 2 tomato slices. Top each serving with 4 chicken pieces; drizzle each serving with 2 tablespoons sauce.

CALORIES 384 (23% from fat); FAT 9.8g (sat 2.1g,mono 4.1g,poly 2.7g); IRON 4.3mg; CHOLESTEROL 64mg; CALCIUM 106mg; CARBOHYDRATE 40g; SODIUM 821mg; PROTEIN 34.4g; FIBER 2.5g

Source: Cooking Light, JULY 2008

What's Your Nutrition "Chicken Door?"

2010-05-17T14:50:00.012-04:00

Some people want it to happen, some wish it would happen, others make it happen.

~Michael Jordan

Do you know what a "chicken door" is?

In themes parks and amusements rides, the "chicken door" is an exit door near the loading platform of roller coasters and other thrill rides for those who have second thoughts and decide at last minute that they have no wish to ride. Hence the "chicken door" allows for a quick escape.

This got me thinking about how we all have our own "chicken doors" in life.

I confronted my own "chicken door" a few months ago when deciding whether or not to enter a weight lifting competition. I started listing all the excuses in my head about why it wasn't "sensible" - I would have to take time off from work; I wasn't going to win anyway so why should I try; I could fail miserably and embarrass myself. When I realize I start trying to use my "chicken door" to get out of things that scare or intimidate me, then I know I really should do them because I don't want fear to make my decisions for me.

Many people have a "chicken door" when it comes to making changes in their health or nutrition. They know they should be making changes but an excuse always comes up that gives them an "out." Whether or not one admits it, fear is the captain of nutrition comfort zone.

Here are some common "chicken doors" when it comes to nutrition:

Fear of being judged. Since eating is one of the most personal topics, many people have the fear of being judged or embarrassed when talking about what they eat. It's scary to admit to yourself and someone else that your habits are not supporting your goals.
Fear of change. The fear of changing current habits is common, especially when we use eating to cope with life or soothe our feelings.
Fear of failure. The fear of failure is also prevalent as many say they want to change but secretly believe that this effort won't work for them either. The fear of failure is rooted in self-doubt and that it's not okay to make a mistake and try again.
Fear of success. Surprisingly sometimes the fear of success can also be a nutrition "chicken door," especially when one's life has resolved around losing weight. For example, many people have an easier time losing weight than maintaining and keeping it off. The excitement of reaching a goal is often tempered by the thought: "What do I do now?"

Change is uncomfortable and these fears often prevent us from taking action and achieving the healthy life we yearn for. Don't let fear be in charge of your life. Avoid taking the "chicken door." And as always I'm here to help.

Could Organic Labels Cause You to Overeat?

2010-05-11T20:48:00.014-04:00

Many times when we see the word organic we automatically assume a product is a healthier choice. While this may be true in some respects, organic packaged goods aren't necessarily lower in calories. Yet seeing this organic label may be causing us to think we're actually eating fewer calories.

According to a new study performed by the Cornell University Food and Brand Lab, the organic label may be leading us to overeat. The study subjects were given cookies and potato chips labeled either "organic" or "non-organic." After eating them, subjects rated the snacks labeled "organic" as being tastier, more nutritious, and believed that their snack contained 40% fewer calories than the same cookies that had the "non-organic" label.

According to Cornell professor and author Brian Wansink: "An organic label gives a food a health halo. It's the same basic reason people tend to overeat any snack food that's labeled as healthy or low fat. They underestimate the calories and over-reward themselves by eating more."

The study also identified the consumers most susceptible to this "health halo" effect - people who usually buy organic foods and those who typically read labels for nutritional information.

Whether a product is organic or not, it's still important to pay attention to how much you're eating by reviewing the nutrition panel facts and serving sizes. Keep in mind that an organic cookie is still a cookie.

Prevent Weekend Diet Derailment

2010-05-06T21:25:00.007-04:00

Yeah, the weekend is here. Time to kick back and let loose. Don't let a week of healthy eating be ruined by two days of overindulgence. Here are some tips to help keep your healthy eating on track while still having some fun.

1. Become a food Ninja. Plan and attack your indulgences strategically.

Enjoying what you're eating is not the same as eating everything you enjoy.

In other words, instead of trying to eat every treat food you love on the weekends (such as chips, pizza, booze, wings, and an ice cream sundae all in one meal), focus on one main splurge and choose healthier supporting options. Love dessert? Order strategically by choosing a lighter main entree such as broiled or grilled fish with lots of vegetables and save room for that dessert you crave.

2. Be a food snob.

Have you ever been craving a cookie and in trying to keep on track, ate yourself around the kitchen with healthier options only to end up eating the cookie on top of everything else? If you're craving the real deal, go for it but beware of mindless munching which can lead to overserving yourself. If you're going to enjoy a fun food, make sure you sit down, tune in to what you're eating, and savor every bite.

3. Keep a food diary.

Staying accountable is a good way to keep on track. Knowing you have to write down what you eat helps to keep you focused and keep portions in check. Many times we eat so automatically that we don't realize what we're doing until we begin writing it down. Keeping a food diary helps you to realize what your weekend sticking points are, such as Friday night happy hour, fast food drive-thrus, or maybe Sunday brunch.

4. Spoil your appetite.

Planning to go out to dinner on Saturday night? Have a light snack before you go so you won't arrive at the restaurant starving and end up attacking the bread basket like a predatory animal before your entree arrives. Good snack choices have a little bit of protein and/or healthy fat and some carbohydrates. Examples include string cheese and a few whole grain crackers, a piece of fruit smeared with some natural peanut butter, or a a small palmful of nuts.

5. Prepare like a boy scout.

Does your typical weekend involve spending most of your time in the car, running around doing errands, and possibly chauffeuring the kids to sports and other activities? Then always be prepared and pack healthy snacks with you. Good choices include grab-and-go items such as single-serving bags of nuts, fresh fruit, string cheese, energy bars, whole grain cereal in a Ziploc baggie, roasted soybeans (edamame) or even peanut or almond butter sandwiches on whole grain bread. Having healthy choices available gives you options rather than always having to hit the fast food drive-thru when hungry and tired.

Product Highlight: NuttZo

2010-05-04T20:15:00.011-04:00

People collect different things. When I was a child I used to collect stuffed animals. I had every kind of animal - from elephants to dogs to tigers. They covered the top of my bed and in order to actually get in the bed, I developed a hierarchy of importance. The less favored animals were transferred to the foot of my bed and gently covered with my comforter. Those with higher status were aligned in two rows in my bed on either side of me while I slept, rim-rod straight like a wooden soldier, sandwiched in-between.

Fast forward to today. I still collect things but as a nutritionist and health foodie, I have a collection of nut butters in my cupboard. I have all natural peanut butter, raw almond butter, cashew butter, and sunflower seed butter to name my current assortment. I saw sprouted walnut butter in the health food store this weekend and barely had enough self-control to wait until my next trip to get it.

I love switching out my nut butters because I get a variety of tastes and nutrients. While I haven't exactly created a hierachy of nut butters like I did with my stuffed animals, now I don't have to since I've recently added a new nut butter to my collection - an organic product called NuttZo.

NuttZo is a nut butter that contains every type of nut and seed imaginable: Organic Valencia Peanuts, Organic Cashews, Organic Almonds, Organic Brazilian Nuts, Organic Sunflower Seeds, Organic Flax Seeds, and Organic Hazelnuts.
Allergic to peanuts? NuttZo also has a peanut free version with the added bonus of Chia Seeds. Remember those great commercials with Chia Pets sprouting grassy hair instantly. Yes these are the same seeds used in the nut butter. What you might not have heard is that Chia seeds were an Aztec Superfood and are the best-known source of heart healthy, plant-based Omega 3s ALA fatty acids.

NuttZo has a great crunchy taste with large pieces of hazelnuts to give it a hint of sweetness without sugar. While I haven't see it in stores yet in the DC Metro area, you can order NuttZo online.

Eco-Food Labels Decoded

2010-04-29T17:14:00.007-04:00

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?

2010-04-26T14:58:00.004-04:00

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

2010-04-20T17:43:00.007-04:00

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?

2010-04-15T21:18:00.005-04:00

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

2010-04-12T12:36:00.017-04:00

"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

2010-04-07T08:40:00.020-04:00

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

2010-04-05T21:28:00.008-04:00

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

2010-04-04T17:25:00.004-04:00

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.

Make Your Own Sports Drink

2010-03-31T08:25:00.008-04:00

In a previous post I talked about all the chemical additives in our food. If you're an athlete relying on relying on sport drinks and gels, it is often challenging to find products without extra dyes or additives.

Here is a link to a great article on more natural sources of fuel for athletes by a dietitian from the Canyon Ranch Spa.

While brands such as Clif, Carb Boom!, and Gu don't use high-fructose corn syrup, food dyes or artificial sweeteners, you can also get in the kitchen and make your own sport drinks and snacks.

Here are two sport drinks recipes to try. Just test it out to make sure it is palatable at various temperatures and doesn’t cause any stomach upset.

Tart Cherry Sport Drink

Tart cherries help to reduce inflammation associated with exercise.

32 ounces water
1 teaspoon sea salt
24 ounces Knudsen Tart Cherry Juice (if this is too tart for you use regular cherry juice instead)
¼ cup lemon juice

Makes seven 8-ounce servings
60 calories, 177 mg sodium, 186 mg potassium, 15 grams carbohydrate

Pina Colada Sport Drink

The coconut water gives a light flavor, a few carbohydrates and tons of potassium.

12 ounces water
½ teaspoon sea salt
32 ounces O.N.E. Coconut water
12 ounces 100% pineapple juice
¼ cup lemon juice

Makes seven 8-ounce servings
60 calories, 194 mg sodium, 352 mg potassium, 15 grams carbohydrate

Directions for making your own sport drink:Bring the tap or bottled water to a boil. Dissolve the salt in the water. Mix in juice and coconut water (if using). Chill and consume.

Very Veggie Breakfast

2010-03-29T23:16:00.004-04:00

Most people have trouble fitting in vegetables during their day. Why not start the day off ahead of the game with this easy and very veggie breakfast recipe from Dr. Chris Mohr:

http://www.youtube.com/watch?v=L8nD8A7phwc

Need more help figuring out what to eat? Contact me for an appointment today.

Chemical Additives in Your Food

2010-03-24T09:17:00.006-04:00

Ever feel like you need a PhD in chemistry to decipher the list of ingredients on a box of crackers?

Here's a link to definitions of the top 15 chemical additives used in our food to help you understand what you're really eating. A few things may surprise you:

1-METHYLCYCLOPROPENE - This gas is pumped into crates of apples to stop them from producing ethylene, the natural hormone that ripens fruit.
ASTAXANTHIN - Producers feed farm-raised salmon this substance (made from coal tar) to give the fish a nice pink appearance.
CANTHAXANTHIN - Egg yolks don't always come out golden yellow, so producers use this pigment to make them more palatable.

What's a shopper to do? One strategy to is re-think your choice if the list of ingredients contains more than 5-6 items which read more like something produced in a chemistry lab than something you would want to eat.

Veggie Wraps

2010-03-22T12:35:00.011-04:00

We all know we should be eating more vegetables but that doesn't mean having to eat plain steamed broccoli everyday. Instead here's a fun and flavorful way to get those servings in with my veggie wrap recipe.

I discovered this unique idea when I was eating at a vegetarian restaurant in Boulder, Colorado. I loved it so much I came home and created my own version. I use swiss chard as the wrap to hold everything together. If you haven't tried swiss chard before, I recommend it as it has a milder taste than spinach. (I've included a picture of rainbow swiss chard to help find it in the grocery store, but it also can be found in bunches of just red or green chard.) Feel free to substitute butter or romaine lettuce for the wraps and experiment with different veggies for the filing.

Veggie Wrap Recipe

For the leafy wrap:
8 Swiss chard leaves or romaine lettuce leaves or butter lettuce leaves

For the filling:
1/2-1 cup grated carrots
1/2-1 red bell pepper, seeded and thinly sliced
1/2 cucumber, thinly sliced or julienned
1/2 cup sprouts

Other mix and match filling suggestions:
1/2-1 cup shredded cabbage (purple and/or green)
8 large basil leaves
Chopped green onions

Dipping Sauce:

I like to make my own dipping sauce, but you could also use a bottled peanut sauce. You can either dip your wrap in the sauce or drizzle it over the filling before you roll the wrap up.

Here's a sauce recipe I found in the Vegetarian Times magazine.

Lemon-Ginger Dipping Sauce

1/4 cup raw tahini (ground sesame seeds - look for it by the other nut butters or in the specialty foods aisle of your grocery store)
1-2 Tablespoons agave nectar or brown rice syrup or honey
4 teaspoons low sodium soy sauce or Bragg's Amino Acids
1 tablespoon fresh lemon juice
2 teaspoons fresh ginger

Estimated nutrition per roll (will depend on the veggies and dipping sauce you choose):

167 cal; 6g protein; 11g fat; 15g carb, 282mg sodium

New Company Logo!

2010-03-17T08:35:00.005-04:00

I'm excited to present my new Dynamic Nutrition company logo. Many thanks to the great design team at Top Shelf Design. I'm really pleased at how it came out. Let me know what you think.

The Six O'Clock Scramble

2010-03-15T12:34:00.005-04:00

Are you constantly stressing about what to make for dinner when 6 o'clock rolls around?

Trying to figure out what to eat when everyone is tired and hungry is extremely challenging. At these times it often seems easier to get fast food or pick up the phone and order something. Therefore one of the keys to avoiding the 6 o'clock scramble is taking the time to plan out your meals for the week and having the ingredients already on hand to put your plan into action. As I always tell my clients, while it does require some work, a little planning goes a long way.

I have found a great meal planning website to help you with this. The Six O'clock Scramble is an online dinner planning service. By subscribing you get a weekly menu plan with five family-tested recipes that take 30 minutes or less to prepare. You also get a grocery store list for the recipes so you can shop just once per week. Subscriptions are available for either 3, 6, or 12 months. All the recipes have nutritional information and designations such as whether it is gluten-free, kosher, or vegetarian.

If you're not interested in subscribing to a service, there are many great free recipe sites to put together your own weekly plan such as Cooking Light, Allrecipes, Eating Well, and The Vegetarian Times.

Need more one-on-one assistance to help with meal planning? Contact me for an appointment today.

Protein and Muscle Building: How Much Is Enough?

2010-03-11T09:27:00.006-05:00

So if you want to build muscle, just load up on lots of protein, right? Not so fast. Before you start eating a steak bigger than your dinner plate, a recent study in the September Journal of the American Dietetic Association showed that only about 30 grams of protein or 4 oz of chicken, fish, beef, dairy, or soy products consumed in a meal was needed to increase muscle building or synthesis by 50%. A 4 oz serving is slightly bigger than a deck of cards.

So you might be asking yourself, "Well if some protein is good for muscle building, more must be better." The researchers asked the same question and gave the subjects a 12 oz serving - 3 times as much as the original - to see what would happen. A drum roll please: The results were exactly the same as the muscle increase for the smaller 4 oz serving. This study suggests that muscle building or muscle protein synthesis hits a ceiling at 30 grams or a 4 ounce serving of protein at meals.

The researchers pointed out that the most effective strategy for muscle building is to have moderate size servings of protein over the course of the day rather than a huge serving of protein at one meal at night. So instead of eating half a chicken at dinner, make sure to add a good quality source of protein at breakfast (such as eggs, milk, or yogurt), at lunch, and have a moderate portion at dinner.

Besides protein, muscle building requires working hard in the gym, eating more calories than you're burning, consuming a balance of nutrients (don't forget about those carbohydrates and healthy fats as well), and having a consistent eating plan.

Need help figuring out your eating plan to build muscle? Contact me for an appointment today.

Do You Suffer from I-can't-itis?

2010-03-08T08:02:00.008-05:00

What? You've never heard of I-can't-itis?

I-can't-itis is a common condition in which when presented which a change, a person will automatically respond - either in their mind or aloud - with the words "I can't." This is often accompanied by a list of reasons why it is impossible for the mentioned task to be accomplished.

I-can't-itis oftens strikes when the subject of a healthy lifestyle is discussed, especially changes to nutrition and exercise.

Symptoms include:

The belief that you already eat really healthy and don't need to change anything.
Feeling defensive when discussing changes to eating or exercise habits.
Feeling defeated by past attempts to eat healthier and exercise.
An all-or-nothing mindset in which you yo-yo between being very strict to slip-ups that cause you to fall off the wagon - sometimes for days.
Clinging to your current lifestyle habits even though you don't look and feel your best.

These symptoms can be exacerbated after attempting popular fad diets from books and magazines or following dietary advice from well-meaning family and friends.

The good news is that there is help for this chronic condition. Working with a licensed nutrition professional can help you battle this condition by identifying ways to painlessly implement incremental lifestyle changes that help you meet your goals and achieve results.

You have the power to change your life. Don't let I-can't-itis rule it for you.

Punched Up Peanut Butter Recipe

2010-03-04T16:47:00.004-05:00

Here's a great video by Dr. Kara Mohr demonstrating how to give your peanut butter an extra nutrition packed punch.

To summarize the recipe from the video, just peel and steam up 3-4 large carrots, enough so you can mash them up and get about a 2/3 cup serving. Then blend 1/3 cup peanut butter with 2/3 cup of the mashed carrots and joila - a delicious sweet and salty spread with half the fat of plain peanut butter. Feeling sassy? Add a dash of cinnamon or nutmeg to spice things up.

This is a great recipe for adults and kids alike to help get more veggies in during the day. Remember to look at the ingredients on the back of the peanut butter jar and get the brand with just peanuts and salt listed rather than added sugars and oils.

Here's the link to the video to see the recipe step by step.

Need more meal and snack ideas? Contact me for an appointment today.

Tips on Choosing Frozen Meals

2010-03-02T16:54:00.004-05:00

When you're short on time and energy but still trying to watch your weight, frozen meals seem like a great idea since they're portion controlled and easy to prepare - just heat and eat. But not all frozen meals are created equal. Here's a link to an article with tips on what to look for when choosing frozen meals.

To summarize:

Look at the list of ingredients to make sure it first lists real food such as chicken, fish, pasta, or vegetables rather than a stabilizer or filler that requires a chemistry degree to decipher.
Sodium should be no more than 30% of your daily intake or 700 milligrams or less.
Stick to entrees with no more than 15 grams of fat and 5 grams of saturated fat.
Aim for at least 10-15 grams of protein.
Look for meals with at least 3 grams of fiber.

I usually recommend to my clients to add extra steamed veggies and maybe a side of fruit to help round out the meal, provide more vitamins and minerals, and help fill them up for fewer calories.

Some of my favorite brands of frozen meals are Amy's, Kashi, and Seeds of Change, but just make sure to read the labels as not all fall within these guidelines.

Need more help figuring out nutrition guidelines for your unique life? Contact me for an appointment today.

TV Interview on Normal Weight Obesity

2010-02-26T14:53:00.004-05:00

Today I was interviewed on Channel 8's show Let's Talk Live about normal weight obesity. Here's the link to the webpage if you didn't get a chance to watch. Just click on the segment titled: Nutritionist Mary Perry on 'normal weight obesity,' and why seemingly slim people are at risk.

http://www.letstalklive.tv/

Having a Plan

2010-02-25T09:32:00.010-05:00

Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.
~Tom Landry

Many people don't like to plan their meals or what they're going to eat. Instead they go about their day and grab whatever is available when hunger strikes. A lot of times we justify it in our minds by thinking: "Hey I'm busy, I don't have time to worry about another thing," or "It's not my fault I had to eat unhealthy food. I didn't have any other options. It was out of my control."

If you're trying to make a change in your nutrition, the importance of planning cannot be underestimated. To quote a chapter in Debbie Danowski's book The Emotional Eater's Book of Inspiration, "It is best to decide what to eat when you are full." Why you ask? Because when you're starving and ready to gnaw on your desk, it's much harder to make healthy choices when anything and everything looks delicious.

Now before you start throwing things at your computer screen and saying things like "Planning - she thinks I have time to plan. Does she know all the things I have to worry about?" You may be thinking, "I don't want to plan. I just want to eat whatever I want when I want."

To quote a passage from Debbie's book:

The truth is that you do have every right to eat anything at any time. But the question to ask yourself is how well has that been working for you? Are your eating patterns the way you want them to be? Is your life happy? Do you feel peaceful? Is your body a size you're comfortable with? In short, is this what you want for yourself?

If you're not happy with your life then the only solution is to try doing things differently. It's just that simple. There is no other way to change.

If you really want to make a change, don't allow yourself the excuse that you don't have time to plan. Take a few minutes to plan out at least a few meals and snacks. Give it a try. And if you need more personalized plans and support, I'm always here to help.

Healthy 5 Minute Meal

2010-02-23T12:52:00.005-05:00

Many people use the excuse that they don't have time to eat healthy. Yet healthy eating doesn't have to be complicated. Here's a recipe that literally takes about 5 minutes to prepare and is really delicious.

Asian Salmon Salad

1 (7.5 oz) can pink salmon, ideally look for one without bones
1/2 teaspoon grated fresh ginger or a sprinkle of powdered ginger
1 teaspoon fresh lime juice
1 tablespoon finely chopped scallions, green parts only
1/8 teaspoon sea salt
1 teaspoon sesame oil

Drain the salmon in a fine-mesh strainer and remove any bones. Place the salmon into a small bowl and use a fork to break it up. Add the ginger, lime juice, scallions, salt, and sesame oil. Mix well and taste. You many want to add a pinch of salt or squeeze of lime. (Source: One Bite At A Time by Rebecca Katz)

Serve the salad over bagged salad greens with some added veggies such as sliced cucumber and carrot. If desired, round out your meal with a small whole grain roll or slice of sprouted bread and a piece of fruit.

The salad makes about 1 cup, which can be divided into 2-4 servings.

Here is the nutrition info (just for the salmon salad) if dividing it into 4 servings.

Calories: 87; Total Fat: 5 grams; Carbohydrates: 0 grams; Protein: 10 grams; Sodium: 302 mg

Need help with more healthy 5 minute meal ideas? Contact me for an appointment today.

What Does 300 Calories Look Like? At Home vs Eating Out

2010-02-20T08:13:00.016-05:00

We talk about calories all the time but it's often hard to translate an abstract number into what that looks like in terms of food. Here is a great article from the website Sparkpeople that not only demonstrates what 300 calories looks like on the plate but compares how much food you get when eating at home versus eating out. Not surprisingly you get a much bigger portion of food for the same amount of calories when you make it yourself versus at a restaurant. This is especially important if you're trying to manage your weight. You would typically have to eat a lot more calories at a restaurant to get that same feeling of fullness if you prepared it yourself. I've added some of the images here but check out the article for more great comparison pictures.

Need help deciphering how many calories you should be eating? Contact me to schedule an appointment.

Food Diary of an Olympic Athlete

2010-02-18T12:25:00.012-05:00

In my previous post, I talked about how Olympic dieitians work with the athletes to provide optimal nutrition for their individual sport. Every wonder what a typical day of eating looks like for a high level athlete?

Today we get a sneak peek into Speedskater Maria Lamb's food diary. She will contest the 5,000-meter distance in Vancouver (she also raced in Turin in 2006). Her team's nutritionist, Nanna Meyer, shared a typical food diary, and her nutritional analysis, with US News. Here's what this 24-year-old Olympian ate one Tuesday in July while in off-season training:

Breakfast:

Oatmeal: 1 cup rolled oats cooked in water with ¼ cup raisins, cinnamon, sea salt, and 1 teaspoon of honey.
Banana smoothie: 1 medium banana, ½ cup skim milk, ½ cup low-fat plain yogurt, 1 tablespoon flaxseed meal, and ice

Workout nutrition (during 2½-hour roller ski session): 2 Clif Shots (energy gels)

Lunch:

Sandwich: 2 slices whole-grain mountain rye bread and 2 tablespoons hummus.
Soup: 2 cups of carrot cilantro soup.
Smoothie: 1 medium banana, ½ cup nonfat plain yogurt, 1 scoop soy protein powder, 1 teaspoon virgin coconut oil, cinnamon, water, and ice.
Fruit: 1 apricot, handful of cherries

Snack (midway through her noon-to-4 shift at Home Depot): Medium apple
Snack (at end of shift): Clif Nectar bar, cherry pomegranate flavor

Workout nutrition (during 2½-hour strength training session): ½ Clif Bar, banana nut bread flavor

Recovery nutrition (after workout): Other half of Clif Bar, medium banana

Dinner:

Pasta: whole-wheat pasta tossed with sautéed zucchini, mushrooms, tomatoes, corn, onion, garlic, oregano, fresh basil, and olive oil. One egg. Glass of milk. Handful of almonds

Snack: ¾ cup homemade granola (includes rolled oats, rye, whole-wheat flour, wheat bran, buckwheat groats, flaxseed meal, soy protein powder, walnuts, cinnamon, salt, honey, vanilla, and applesauce)

Total: 4,067 calories, including about 141 grams of protein, 685 grams of carbohydrates, and 102 grams of fat. (Numbers may be rounded.)

Winter Olympic Nutrition

2010-02-16T12:36:00.006-05:00

Have you been watching the Winter Olympics as much as I have since the games have started? Do you watch the athletes with admiration and possibly envy, thinking: "I bet they get to eat whatever they want and not worry about it."

While in theory the quantity part may be true for some of the endurance sports such as the cross country skiers who burn 4,000-5,000 calories, they are still mindful of the quality of food choices they're making to enhance performance. In explosive power sports, such as ski jumping, the athletes have to be conscious of quantity and quality as their calorie needs are much lower since they're not engaged in hours and hours of fat-burning aerobic endurance activity. Being calorie conscious is especially important in a sport where body weight can mean the difference of a few extra feet in the air.

Here's an interesting article from U.S. News that talks about what the athletes eat to prepare for the Olympic games. Besides my love for sports nutrition, this article was exciting for me to read since I got to meet the dietitians mentioned in the article when I attended a sports nutrition seminar at the Olympic Training Center in Colorado Springs back in October. Here's a link to my blog entry where I highlighted what I learned.

Whether you're a weekend warrior or competitive athlete, the important thing to keep in mind is that your nutrition needs to match up with the length, frequency, and intensity of your training. It also needs to take into account your weight and body composition goals. And finally, while carbohydrates have gotten a bit of a bad rap lately, carbohydrates are the main fuel for performance. Carbohydrates should not be eliminated but need to be matched to an athlete's training demands.

Need help matching your nutrition to your training needs? Contact me for an appointment today.

Raw Chocolate Fondue - Yum!

2010-02-13T14:28:00.000-05:00

When I think of Valentine's Day, I think of chocolate. While recent research has shown that chocolate has many health benefits, we're not talking about the chocolate typically found in those heart-shaped boxes but rather real cocoa or raw chocolate known as cacao.

Cocoa and raw chocolate pack a powerful nutritional punch thanks to naturally occurring antioxidants called flavanols. These flavanols help protect against the damage caused by harmful molecules in the body called free radicals. Studies show chocolate may help to protect the heart by raising good HDL cholesterol while lowering the bad LDL cholesterol; lowering high blood pressure; and reducing the risk of blood clots that cause heart attacks or strokes.

To get the most antioxidants, look for non-alkalized or lightly alkalized cocoas and dark chocolate made with at least 60-70% cocoa beans or “cacao” since milk chocolate and white chocolate don't have these health benefits. If not choosing cocoa or raw chocolate, just remember to keep portions moderate since chocolate is still high in saturated fat and added sugar.

Here's a recipe for a raw chocolate fondue that you can feel good about. The dessert lifts your energy rather than slowing you down by eliminating heavy cream and sugar. Keeping the chocolate in raw form provides another added bonus of not needing a warmer.

Raw Chocolate Fondue

Prep Time: 10 minutes
Cook Time: None

Ingredients for Basic Fondue

1 very ripe banana, peeled
1/4 cup almond butter
1/4 cup (preferably unsweetened) almond milk
2 teaspoons agave nectar
3 tablespoons raw cacao (such as by TerrAmazon) or high quality cocoa powder

Optional Add-In Ingredients of Your Choice

1/2 teaspoon cinnamon
1/2 teaspoon orange extract
1/2 teaspoon vanilla extract
1 teaspoon Grand Marnier

Suggested Fruits for Dipping

1 cup fresh strawberries, washed, stemmed, and halved
2 ripe kiwifruits, peeled and cut into chunks or thick half-rounds
1 mango, peeled and cubed
1 cup fresh cherries, pitted or frozen cherries, defrosted

Directions

In a blender, place the banana, almond butter, almond milk, agave nectar, and cocoa and blend well until the mixture forms a smooth cream. Add in any of the optional ingredients that you wish. Transfer the fondue to a serving dish. Arrange the cut fruit on a platter and serve with toothpicks or fondue forks for dipping.

Source: The Healthiest Meals on Earth

Are You Using Speed Bumps as Stop Signs?

2010-02-11T08:23:00.000-05:00

"Fall seven times, get up eight." - Japanese Proverb

It's hard to believe but we're already 6 weeks into 2010. Do those New Year's resolutions seem like a distant memory? Has the determination to live a healthier life already been shoved to the back of your mind as soon as you finished putting away the holiday decorations? Has your passion for changing your life been sucked away like water draining out of a bathtub?

February is a tough time for New Year's resolutions as this is when most people's new found resolve really drops off. I especially notice this effect in the gym when the numbers start to drop off and you don't have to challenge someone to a cage match in order to get some time on a treadmill.

Trying to maintain our healthy resolutions in the DC area has been especially difficult since we were slammed by not one but 2 blizzards in less than a week. Being trapped in our houses on and off for days with the only entertainment besides shoveling mainly involving sitting and eating has definitely been a challenge. Even going to restock up on healthy items at the grocery store has been difficult as the produce section was practically bare as delivery trucks couldn't get in to provide new stock. Just the sight of empty shelves is enough to make anyone want to hoard fresh lettuce and dance triumphantly in the aisle when scoring the last of the broccoli. The blizzards have definitely been a major speed bump to many people who are trying to stay on track.

So even if you weren't trapped in your house due to a blizzard, maybe you hit some speed bumps in terms of eating healthy and used them as stop signs to abandon your good intentions. After finishing off a bag of chips, you may think: "Well I ate some chips. I might as well keep going with the cookies and ice cream." The problem with this "all or nothing" way of thinking is that is allows us to continue overeating by giving ourselves permission to keep marching down an unhealthy path.

Speed bumps in healthy eating happen to all of us. It's what you do after hitting a detour that matters the most.

So even if you ate your way through the DC snowpocalyse, you have the power to stop, regroup, and get back on track. If you're feeling overwhelmed, stop and ask yourself: "What can I do today to get back to a healthy lifestyle?"

Maybe it's getting out to exercise or having fruit and yogurt for a snack instead of cookies or having some veggies with your dinner. Taking a small step is often enough to get you headed in the right direction again and make you feel empowered. You have the power to change your life. I know you can do it. And as always I'm here to help if you find that your speed bumps keep transforming into stop signs.

Top 5 Pantry Makeover Tips

2010-02-09T08:52:00.000-05:00

Is your kitchen sabotaging your efforts to eat healthy? Here are 5 quick tips on what to stock in your cupboard to help keep you on track.

1. You Had Me at Whole Grain.

We’ve all heard about switching out brown rice for white rice, whole grain bread for white bread, and whole wheat pasta for white pasta, but take it to the next level by experimenting with different whole grains. Think whole grains take hours to cook? Think again. Whole wheat couscous is simple to prepare. All you need to do is bring 1 ¾ cup of water or broth to a boil and stir in 1 cup of couscous. Remove it from the heat, let stand covered for about 5 minutes, and then fluff with a fork. Whole grain goodness in just 5 minutes. Whole wheat couscous can be used in place of rice. Add some wilted fresh spinach, salsa, onion, avocado, and some rinsed, canned black beans for a complete meal. Bust a move out of your whole grain comfort zone by trying bulgur wheat or quinoa. Bulgur wheat is higher in fiber than brown rice while quinoa is a complete protein.

Also, don’t be fooled by whole grain impostors. Just because bread is brown does not make it a whole grain. Often it may have molasses or food coloring added to make it appear like a whole grain. Check the list of ingredients on the package and look for the word “whole” in front of the grain such as “whole wheat” or look for the phrase “100% whole wheat” on the package.

2. No Beans About It.

Adding canned beans to your pantry is a great choice. Beans are high in fiber and protein while low in fat. Besides being a great nutritious choice, they’re also very economical. Substitute ½ cup of beans for your usual serving of meat at meals. An easy way to make a meatless meal is add chic peas to pasta sauce and serve over whole wheat spaghetti, add kidney beans to salads, or mash up soybeans or black beans and make into a high protein dip for raw veggies. You can even add beans to baked good to increase the fiber, such as mashed up black beans to brownies. (Trust me it works - you don't even taste the beans.)

3. Go Nuts.

Say good bye to all the packaged chips and cookies and instead substitute raw, unsalted nuts and seeds for healthy snacks. Nuts are a great source of heart-healthy monounsaturated fat that doesn’t clog your arteries. They’re also high in the antioxidant Vitamin E that combats free radicals to help us fight aging and keep our skin beautiful. Add nuts to dried fruit for a quick trail mix, top cereal with nuts in the morning, or add nuts to salads for a heart-healthy crunch. Besides the usual peanuts, mix it up and include walnuts, almonds, cashews, and pistachios along with sunflower seeds and pumpkin seeds. Don’t forget about experimenting with nut butters as well. Many grocery stores offer almond, cashew, and even macadamia nut butter along side peanut butter. Just remember that nuts and nut butters are very calorie dense. About ¼ cup of nuts or seeds is about 160-200 calories while 2 tablespoons of nut butter is about 200 calories.

4. Would You Like Some Cereal with that Sugar?

Many breakfast cereals try to masquerade as healthy morning options, but most are very high in sugar, low in fiber, and lacking in nutrients. Look for whole grain, high fiber cereals. Aim for at least 5 grams of fiber per serving and ideally 5 grams or less of sugar per serving. If the sugar starts creeping up past this number in your favorite brand, use this cereal as a “topping” to your “base” high fiber, low sugar cereal. Oatmeal is always a great choice for breakfast cereal since it’s a whole grain high in soluble fiber – the kind that helps to lower bad cholesterol. However, be cautious of flavored, instant oatmeal in packets. These are often high in sugar. Instead get a large container of old fashioned oats, which can be cooked quickly in the microwave.

5. Latest School of Thought – Eat Fish.

Think fresh fish is the only way to go? Swim against this current of thought and enjoy canned fish. Canned fish is a rich source of anti-inflammatory heart-healthy Omega 3 fatty acids. It’s also high in protein, iron, phosphorus and selenium. To reduce calories and fat, look for tuna packed in water. Also, enjoy canned salmon as an alternative to tuna. Canned tuna and salmon are great in sandwiches and salads.

Super Snacks for a Super Bowl

2010-02-04T08:52:00.000-05:00

According to the Calorie Control Council, Americans will eat 30 million pounds of snacks on the big game day and enough fat to equal the weight of 13,000 NFL offensive linemen (at 300 pounds each)! Here's the breakdown of what we're consuming:

11.2 million pounds of potato chips
8.2 million pounds of tortilla chips
4.3 million pounds of pretzels
3.8 million pounds of popcorn
2.5 million pounds of nuts

The average armchair quarterback will eat about 1200 calories and 50 grams of fat just while watching the game. In terms of calories, that's like eating 6 doughnuts while 50 grams of fat is the same as eating more than half a stick of butter. If you're reading this and saying: "Hey, doughnuts and butter is what I had for breakfast," I suggest my nutrition intervention services for folks who's health role model is Homer Simpson.

The key to having a healthier Super Bowl Sunday is to modify our snacks by cutting back on the fat without sacrificing flavor. Here's a few recipes to help you do that.

Black Bean Dip

This dip only takes about 10 minutes to make. Feel free to get creative and add a little fresh avocado to the mix as well. This can be served with baked tortilla chips or for a twist, try the recipe for baked pita chips below.

Ingredients

1 19-ounce or 15-ounce can black beans, rinsed
1/2 cup prepared salsa, hot or mild
1-2 tablespoons fresh lime juice, to taste
2 tablespoons chopped fresh cilantro
1/4 teaspoon ground cumin
Salt & freshly ground pepper, to taste

Preparation

Combine black beans, salsa, lime juice, cilantro and cumin in a food processor. Process until smooth. Season with salt and pepper.

Nutrition
Per tablespoon : 17 Calories; 0 g Fat; 0 g Sat; 0 g Mono; 0 mg Cholesterol; 3 g Carbohydrates; 1 g Protein; 1 g Fiber; 53 mg Sodium; 2 mg Potassium

Baked Pita Chips

Makes 32 chips.

Ingredients

4 whole-wheat pita breads
Olive oil cooking spray, or extra-virgin olive oil

Preparation

Preheat oven to 425°F.

Cut pitas into 4 triangles each. Separate each triangle into 2 halves at the fold. Arrange, rough side up, on a baking sheet. Spritz lightly with cooking spray or brush lightly with oil. Bake until crisp, 8 to 10 minutes.

Nutrition

Per crisp: 23 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 4 g carbohydrates; 1 g protein; 1 g fiber; 43 mg sodium; 14 mg potassium.

Smart & Delicious: Product Spotlight

2010-02-01T11:16:00.000-05:00

Whether you're trying to maintain or lose weight, eating foods high in fiber is a great strategy since they tend to fill you up for fewer calories. Foods rich in fiber are fruits, vegetables, and whole grains. The fiber slows down the digestion of food and helps you feel full by absorbing fluid in the stomach and intestines. Since most of us aren't getting the recommended amount of fiber ( 25-38 grams per day), here's a product that will help increase fiber intake.

La Tortilla Factory makes several wraps under their Smart and Delicious line.

What I like about these tortillas are they are less than half the calories of a typical tortilla (only 80-90 calories), are a nice size, and have a whopping 12 grams of fiber per tortilla. The fiber in the wraps is boosted from soluble oat fiber so this would also be a good product for folks trying to lower their cholesterol levels. The line has several flavors including traditional flour, low carb whole wheat, multigrain, rosemary, rye, and tomato basil. I've been finding them in my local grocery store (Giant if you're in the DC metro area) on a display rack on front of the deli counter. The wraps don't need to be refrigerated until the package is opened so if you don't find them in front of the deli, look for them on the shelf or ask your store to see if they carry them.

One favorite way to use them is spreading some hummus on the wrap and topping it with some chopped raw veggies, such as tomatoes, cucumber, red pepper, spinach, and maybe some sprouts. It's an easy and tasty way to get your veggies in at meals - smart & delicious.

Why Willpower Doesn't Work - Part 2

2010-01-28T20:44:00.000-05:00

Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time. - Mark Twain

In my previous post, I discussed how knowledge and willpower is often not enough to reach your goals. Lasting, sustainable results come from changing your behavior patterns.

Changing your habits is challenging and requires persistent effort and hard work. On average, it takes about 21 days or 3 weeks to form a new habit. When we break down how change happens, it actually involves a 6 step process.

1. Pre-Contemplation: A person who denies or fails to recognize the problem. "Hey, that's not fat, it's muscle."

2. Contemplation: Being "on the fence." Acknowledging the problem without being ready to change it. "So what if my pants are tight, the ladies still love me."

3. Preparation: Getting ready to change. "All right, I'm ready to get motivated. Let me call Mary and make an appointment."

4. Action: Changing behavior and actually "doing it." "Wow, eating healthy never seemed so easy. This plan Mary put together for me is brilliant!"

5. Maintenance: Not falling off the wagon and "living it." "Eating healthy is just like brushing my teeth everyday. If I don't do it I feel gross."

6. Termination: The behavior has been tamed and no longer poses a threat. "I'm a lean, mean, muscle machine."

When folks try to go directly to action too quickly without being ready for it, they often relapse or return to their bad habits as quickly as they vowed to change. We then often beat ourselves up for being so "weak" or not having any willpower when in reality change is a process. We need to change our mindset from one of immediate action and automatic success to one of progress in which we advance from one stage to the next. Sometimes we relapse or fall back into our old behavior and might have to revert to a previous stage of change and re-evaluate. The trick is to get up, dust yourself off, get back on the healthy eating horse, and keep moving forward.

If you're ready to make some changes in your nutrition but need some help, contact me for an appointment today. An investment in your health is always a good one.

Why Willpower Doesn't Work - Part 1

2010-01-28T08:19:00.000-05:00

Bad habits are like a comfortable bed, easy to get into, but hard to get out of.

- Unknown Author

The other day when I was in the locker room of my local "Globo gym", I overheard a conversation between two other ladies. One said to the other:

"Wow, your spot on the floor in the aerobics class has gotten really popular."

"Yeah I know. I hardly get to stand in my spot anymore. Other people keep taking it."

Okay, you might be scratching your head right now if:

A. You're not a woman, and
B. You've never taken an aerobics class before

While some of you may be slightly perplexed at this notion of staking an imaginary claim on the floor (and getting upset when others don't respect it), we see the same thing happen when at school or a conference where seats aren't assigned. We tend to sit in the same spot even though we aren't required to. Yes, we're definitely creatures of habit. This can be a good thing when our habits are supporting our goals and not such a good thing when our habits become detrimental to a healthy lifestyle.

In terms of nutrition, we all know what healthy habits we should be following. Eat more fruit and vegetables, limit fast food, drink alcohol in moderation, etc, etc...

In theory the concept is simple. In reality the execution is challenging.

Why? Because overcoming our natural inclination to be a couch potato and eat delicious, calorie-laden food is difficult. Knowledge and willpower is not enough. We must retrain our brain so that we change the root of our behavior.

Changing our habits is crucial because seeing the results of our efforts takes more than 1 day. Do you expect your body to be magically transformed after doing 1 workout? I hope not but if you do I think I figured out who's buying all those exercise products off of infomercials. It's the same thing with nutrition. Eating one healthy meal doesn't solve all your problems and eating one "unhealthy" meal doesn't cause all your ills. It's all about consistency.

So how do we go about changing our habits? Most behavior change involves 6 stages. Stay tuned for my next post where I'll reveal the steps to making lasting healthy habits.

Easy Meatless Meal

2010-01-26T12:43:00.000-05:00

Adding in a meatless meal a few times a week can be good for your waistline, wallet, and the environment. Substituting plant-based proteins (such as beans, lentils, and soy-based products such as tofu and tempeh) for your usual meat is less expensive and offers a heart healthy source of high fiber protein. Meatless is also good for the environment as farming livestock generates greenhouse gases.

Here is an easy recipe from The Vegetarian Time's Low-Fat & Fast cookbook. Going meatless has never been so easy or delicious.

Spicy Southwestern Black Bean Soup

Make this soup a complete meal by either adding frozen chopped spinach to the soup or serving it over fresh wilted spinach and cooked brown rice.

Ingredients

1.5 teaspoons olive oil
1 large onion, coarsely chopped
One 4-ounce can chopped green Chile peppers
2 cloves garlic, minced
Two 15.5 ounce cans black beans with liquid
2 teaspoons chili powder, or to taste
1 teaspoon ground cumin
1 teaspoon fresh lemon juice, or to taste
One 28-ounce can diced tomatoes or fire-roasted diced tomatoes, undrained
1 cup water as need to thin soup
1/4 cup chopped fresh cilantro
Optional: sliced avocado for garnish

1. In a large soup pot or Dutch oven, heat oil.
2. Add onion and cook, stirring, over medium-high heat until onion is transparent, about 3 minutes.
3. Add chiles and garlic; cook, stirring, 2 minutes more.
4. Add all remaining ingredients except cilantro; stir and simmer about 10 minutes.
5. Stir in cilantro just before serving. Garnish with sliced avocado if desired.

Makes 6 servings

Nutrition Per Serving:

Calories 199; Protein 11g; Fat 1g; Carbohydrates 37g; Cholesterol 0; Sodium 336mg; Fiber 8g

You Can't Out-Exercise A Bad Diet

2010-01-22T10:14:00.000-05:00

Many people think exercise is a cure-all to weight loss issues. People beginning a new exercise program will often see good results as it's a shock to their system. They start seeing the pounds melt away and they become convinced that they are one of the "special ones" that don't need to worry about their diet. Then they "hit the wall." The continual progress they were seeing comes to a screeching halt. They may get frustrated, unfairly blame their trainers for getting stuck, and stop exercising altogether. Today I'm going to let you in on a little secret:

You can't out-exercise a bad diet.

Let's take an example to illustrate the point. Say you go to the gym and run on the treadmill for 45 minutes. Next let's assume you burned about 450 calories during your workout. Okay, now that your workout is complete you're feeling virtuous - you're a workout stud muffin. Hey don't you deserve a treat for your hard work? So you stop off at the local smoothie shop - hey smoothies are healthy aren't they? You order a medium (24 oz) smoothie and you effectively wiped out the calorie deficit you just got from exercising. Most medium smoothies run anywhere from 400 calories to over 700 depending on what you put in them.

Here's an entertaining video that also illustrates the point of the impact of diet versus exercise. It's very easy to undo the results of exercise in a few minutes of eating.

While this is over-simplifying the complex issue of weight management, the point I'm trying to get across is how nutrition plays a crucial role. While we often exercise anywhere from 30-60 minutes a day, if you want to continue seeing progress, you need to ask yourself what you're putting in your mouth the rest of the time.

Go Fish!

2010-01-20T12:30:00.000-05:00

Fish is one of the healthiest foods as it's high in protein and lower in fat and calories than other sources of animal protein. The Amercian Heart Association recommends eating fish at least twice a week, especially fatty fish (such as salmon, mackerel, herring, lake trout, and sardines) high in omega-3 fatty acids. Research shows that omega-3s help to decrease triglyceride levels, lower the risk of arrhythmias (abnormal heartbeats), slightly lower blood pressure, and help to reduce inflammation.

So what's the catch?

Some types of fish are high in mercury, PCBs, and other environmental contaminants depending on where they're caught or how they're raised. The popularity of fish is also causing environmental concerns about over-fishing to meet consumer demand and health concerns about farm-raised fish.

What's a consumer to do?

Here are 2 handy pocket guides published by the Environmental Defense Fund to help you make healthy choices for yourself as well as the environment. Here are the links to a pocket seafood and sushi selector. These guides categorize fish according to the eco-best and eco-worst as well as indicating whether the fish is high in heart-healthy omega-3s or high in mercury and other contaminants. Just print them out and stick them in your pocket for easy reference the next time you go out to eat.

The Power of Transformation

2010-01-18T08:34:00.000-05:00

I love watching TV make-over shows - beauty and fashion, home decorating, and even dating. On TLC's show What Not to Wear, the participant is nominated by their family and friends for a fashion and beauty make-over. After folks you know declare how much they love you but that your true beauty is being hidden by your "cave troll" appearance, you're whisked away to NYC for a shopping spree, new haircut and make-up. Of course the more extreme the case (think Aunt Mildred with a mullet dressing like Britney Spears), the more satisfying the end result when the person is magically "fixed." The fact that the transformation is neatly packaged into a 1 hour show only adds to the allure. These type of shows may cause you to daydream: "Wouldn't it be nice if some part of my life - like weight loss - could be solved so quickly?"

The bad news: Magic wands don't work.

The good news: You have the power to change your life.

Maybe I love make-over shows so much because I believe in the power of transformation. The first step to changing your life is having a goal and figuring out what steps you need to take in order to accomplish this.

The good news in terms of weight loss is that you don't have to go on this journey alone. My 9-week weight loss class starts next week on Tuesday, Jan 26. We meet every Tuesday night for 9 weeks. In addition to weight loss, the goal of the class is to help you develop a healthy partnership with your body. It incorporates eating and exercise strategies to achieve a more balanced, healthy lifestyle and a more efficient metabolic rate. The class also provides the accountability and support you need in a small group setting to help you transition into your new way of living.

Don't just dream about changing your life. Take the first step today and make a commitment to yourself. You have the power!

Run for Your Life!

2010-01-14T10:34:00.000-05:00

Here's an article I wrote on running and nutrition for the Georgetown Running Company's January newsletter.

Many people start the New Year by making resolutions to get back into shape; however for us avid runners, the New Year often means a time to set goals about taking our performance to the next level. We think about what races we want to run, how we want to improve our times, and start mapping out a training plan to achieve our goals. Yet many runners often leave one very important piece out of this equation – nutrition. Developing a strategic eating plan is essential to getting the most out of your training.

Many athletes who train at a high level support the philosophy of author John Parker in his book Once a Runner that "If the furnace is hot enough, it will burn anything." The drawback of this philosophy is that many runners have a difficult time figuring out how hot their furnace is actually burning, leading to an energy imbalance of either overfueling or underfueling. Another drawback is you may be getting a lot of toxic byproducts if you’re always choosing low quality fuels. For example, if your daily eating consists of lots of processed foods such as soda, chips, sweets, and fast food, you may get the calories you need but also lots of sugar, sodium, and saturated fat. These “toxic” byproducts impair optimal energy and recovery. You may be unfairly blaming your tired legs and decreased speed at the end of the week on your training routine when it is really your low octane nutrition that may be the culprit.

Therefore, the key to keeping you a high performance machine is to provide a foundation of quality fuel with occasional treats. You want to focus on nutritious foods 85-90% of the time while enjoying “fun” foods 10-15% of the time. As you consider your nutrition, here are some questions to ask yourself:

Do I consider my diet a part of my training regimen?
Am I tailoring my diet to support my training cycle?
Am I getting in at least 2 pieces or cups of fruit and 2-3 cups of vegetables every day?
Am I mostly eating less-processed foods, closer to the earth in their natural state? For example, apples rather apple juice, baked potato rather than French fries, whole grain bread rather than white bread.
Am I including healthy fats in my diet such as nuts and seeds, nut butters (such as peanut and almond), avocados, olive oil and canola oil?
Am I balancing my carbohydrates (bread, pasta, rice, grains, fruits, vegetables) with servings of quality protein (meat, fish, eggs, beans, tofu, low fat diary products)?
Am I eating consistently throughout the day, eating every 3-4 hours, to maintain my energy levels?

To quote world-class marathon runner Juma Ikangaa: "The will to win means nothing without the will to prepare." Don’t forget that preparation includes nutrition.

Kale Chips

2010-01-12T15:16:00.000-05:00

This may sound unusual but they’re actually really good. It’s an easy way to get more veggies in your day, especially kale. Kale is a veggie superstar with its high antioxidant levels and powerful phytochemicals that help fight cancer. It also contains carotenoids which help protect against macular degeneration.

1. Wash and dry one bunch of bite-size kale pieces (make sure to remove tough stems).

2. Brush 2 tsp olive oil onto kale, thoroughly coating.

3. Ad ¼ tsp sea salt and mix.

4. Spread out on baking sheet, making sure that kale is not overlapping.

5. Bake at 350 degrees for about 10-15 minutes or until crispy.

Enjoy!

Check out my Facebook Fan Page to see a picture of how my kale chips turned out last night.

Simple Is Not The Same As Easy!

2010-01-08T16:01:00.000-05:00

Now that we're well into January, we're being overwhelmed with TV commercials for diets and infomericals for exercise gadgets that promise us the body of our dreams. One of the latest commericals is the Drive-Thru Diet by Taco Bell, featuring Christine who lost 54 pounds over 2 years by choosing items off their lower calorie Fresco menu and reducing her overall calorie intake. Keep flipping TV channels and you might see commericals for the Special K diet, Subway's poster boy for weight loss Jared, or one of the many companies that offer pre-packaged meals. So if losing weight is just a matter of eating healthier foods and smaller portions, why is losing weight and keeping it off so hard?

Because simple is not the same as easy.

Diets - especially strict ones - are so popular because many of them have simple, straight-forward but rigid eating rules. Often they limit all choice. As long as you're following the rules you're "on track" and guaranteed quick success. Strict diets are so appealing because in our busy and stressful lives we are often happy to "check our brain at the door" and just be told exactly what to do. No thinking required. Many of these type of diets are successful in the short term - you lose weight and think "Yes, I've accomplished my goal."

Then life happens.

You might start to go back to you previous eating habits and the weight starts to creep back on. Or you've been so strict with your eating that you feel deprived and start eating all your "forbidden" foods and can't stop. Or you find that trying to stick to the diet is "consuming" your life and only making you feel frustrated and deprived. Next comes the "shame spiral" in which we mistakenly beat ourselves up for being so "weak" when in reality it is our diet that has failed us.

I have many clients that come to me after trying to stick to these popular diets. In the beginning they often get quick results but often these results quickly diminish and they soon realize that it's not feasible for them to continue these habits for the long-term.

Don't just diet. Change your life.

This year I challenge you to not just diet but to develop a lasting, healthy partnership with your body. One way to do that is through an informed and supportive environment. I'm offering a 9-week weight loss class starting Jan 26. Check out the following link for more details:

http://www.dynamicnutritionservices.com/RevItUpWeightLossClass.html

Will this be the year that you create a healthy new life? Only you have the power to decide.

Super Fast Supper

2010-01-07T17:47:00.000-05:00

Miso-Glazed Salmon with Wilted Spinach

We all know we should be eating more fatty fish to get those heart-healthy omega-3 fatty acids, but one of the biggest challenges my clients face is how to cook fish. This is a super easy and delicious recipe that I found in Cooking Light magazine. Just prepare the glaze, brush evenly over your fish, and then broil for about 8 minutes. Wilted spinach complements the salmon. Add a side of mircorwavable brown rice or a sweet potato and you've got a complete meal in under 20 minutes.

Miso is a fermented soybean paste. It can often be found in the dairy aisle (near the tofu) at natural food stores. Look for jars of time-saving pretoasted sesame seeds in the spice aisle.

Yield: 2 servings (serving size: 1 fillet and about 3/4 cup spinach mixture)

Ingredients

Fish:
1 tablespoon white miso paste
2 teaspoons mirin (sweet rice wine)
2 teaspoons rice vinegar
2 teaspoons low-sodium soy sauce
1/2 teaspoon sugar
1/2 teaspoon grated peeled fresh ginger
2 (6-ounce) skinless salmon fillets
1 teaspoon toasted sesame seeds

Spinach:
2 teaspoons dark sesame oil
1 teaspoon bottled minced garlic
1 (10-ounce) package fresh spinach
2 teaspoons low-sodium soy sauce

Preparation
1. Preheat broiler.
2. To prepare fish, combine the first 6 ingredients in a small bowl, and brush evenly over fish. Arrange fish on a foil-lined baking sheet; broil for 8 minutes or until desired degree of doneness. Sprinkle with sesame seeds.
3. To prepare spinach, while fish broils, heat sesame oil in a large nonstick skillet over medium-high heat. Add garlic and spinach to skillet; cook 30 seconds or until spinach just begins to wilt, tossing mixture constantly. Stir in 2 teaspoons soy sauce.

Nutritional Information

Calories: 347
Fat: 16.5g (sat 3.3g,mono 6.9g,poly 5.1g)
Protein: 37.5g
Carbohydrate: 12.6g
Fiber: 4.9g
Cholesterol: 80mg
Iron: 5.3mg
Sodium: 805mg
Calcium: 175mg

Could A Financial Fast Lead to Weight Loss?

2010-01-04T12:18:00.000-05:00

As we start off the New Year, many people's focus is on detoxing from two overindulgences - eating and spending. We eat and spend our way through the holiday season and then in January the bill comes due - either as extra weight or literally as our credit card bill arrives in the mail. Here's a way to conquer both of these goals at the same time.

Sunday's Washington Post's business section had an interesting article by personal finance columnist Michelle Singletary on how a 21-day financial fast will improve your money management. In the article she recommends taking 21 days to only buy the absolute necessities - food and medicine.

In terms of nutrition this means no eating out (yes breakfast and lunch count), no fast food, no grande lattes, and no snacks from the vending machine. Instead food is made at home and brought with you to work or on-the-go (even coffee). Ideally you would also determine your food budget and then write out a list for the grocery store before you go to reduce impulse purchases.

Eating out less is not only healthier but also saves money. One lady profiled in the slide show saved about $250 during the financial fast "just by eliminating basic 'snackage' such as morning breakfast treats and trips to fast-food restaurants." The financial fast could help you lose weight as preparing your own food makes it easier to control how it is made and also to be aware of portion size. While most of us typically don't serve ourselves a steak the size of a dinner plate at home, we're disappointed if we don't receive large portions when eating out because we perceive we're not getting as much value. Taking a break from constantly buying meals and snacks can also help make you more aware of what you're habits are and what is an absolute necessity.

If doing a 21-day challenge seems daunting, I recommend at least trying it for 5 days. You will probably be surprised at what you learn about yourself and what you can live without.

Next Stop 2010!

2009-12-31T11:33:00.000-05:00

“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.

A YouBar For A New You

2009-12-29T08:28:00.000-05:00

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!

Happy Holidays!

2009-12-24T08:15:00.000-05:00

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!

10 Myths About Eating Right

2009-12-21T12:42:00.000-05:00

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.

A Guilt-Free Treat

2009-12-19T15:22:00.000-05:00

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.

Double Your Weight Loss with this 1 Simple Rule

2009-12-16T15:05:00.000-05:00

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.

Beyond the Tap: Water Facts

2009-12-14T12:12:00.001-05:00

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

Quick and Easy Greens to Make You Lean

2009-12-09T18:14:00.000-05:00

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

Healthy Dining Finder

2009-12-07T19:15:00.000-05:00

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.

Healthy Holiday Gift Ideas

2009-12-04T12:15:00.000-05:00

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:)

Football: When Bigger Isn't Better

2009-12-02T16:02:00.000-05:00

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.

Post-Thanksgiving Detox Diet

2009-11-30T20:14:00.000-05:00

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.

Nutrition: Fuel for Life and Laughs!

2009-11-28T15:46:00.000-05:00

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

Movie Theater Popcorn - The Heavy Truth!

2009-11-24T15:06:00.000-05:00

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.

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

2009-11-23T15:26:00.001-05:00

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!

Tune In for My Thanksgiving Nutrition Tips on Live TV!

2009-11-20T16:38:00.000-05:00

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.

Sometimes You Just Need to Laugh!

2009-11-18T18:38:00.000-05:00

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

I'm Out of My Gourd for Pumpkin!

2009-11-16T10:18:00.000-05:00

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

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

2009-11-14T15:16:00.000-05:00

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.

Hello Gorgeous! Top Foods for Beautiful Skin!

2009-11-12T13:49:00.000-05:00

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.

Become a Grocery Guru: Rate Your Receipt

2009-11-10T16:51:00.000-05:00

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.

Is Brown Fat the Secret to Being Lean?

2009-11-09T12:59:00.000-05:00

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