A Healthier Halloween While Supporting Our Troops!

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

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

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

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

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

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?

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.