March is National Nutrition Month

National Nutrition Month® - 2014

“National Nutrition Month® is a nutrition education and information campaign sponsored annually by the Academy of Nutrition and Dietetics.  The campaign is designed to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits.  “Enjoy the Taste of Eating Right” is the theme this year.  Consumer research confirms that taste tops nutrition as the main reason why one food is purchased over another.  While social, emotional and health factors also plays a role, the foods people enjoy are likely the ones they eat the most.   The focus is how one can combine taste and nutrition to create healthy meals that follow the Dietary Guidelines recommendations.”

I just got back from the “Fun & fit as a Family” event as part of the South Beach Wine & Food Festival.  The event brought together celebrity chefs, culinary personalities and health professionals for interactive learning all surrounded by Jungle Island’s natural environment (perfect South Florida winter afternoon).  While they didn’t plan for it to coincide with National Nutrition Month’s® theme this year, the event was exactly that – providing food that was not only healthy but tasty.  Baptist Health was there giving out various samples of fruits and vegetables to help promote getting “5 a day”.  Barilla was passing out a pasta that was prepared with an avocado/cilantro sauce and black beans – hmmm, who knew eating healthy could taste so good? 

I spent the majority of my time waiting in line to see the celebrity chefs in the “Kidz Kitchen” area.  It was interesting to hear the conversations as people waited to see what the chefs were going to prepare.   For me, I went into each presentation hoping that I could learn something from them – what is it that they’re passionate about and are promoting from their celebrity status.  I must preface this by saying I do not know watch the Food Network and my assessment is based solely on today’s presentations.

Aarón Sánchez – His overall presentation was actually boring and he kept telling jokes that weren’t funny.  Not to mention it was supposed to be a “Kidz Kitchen” but he didn’t involve the kids at all.  Having said that, the food he prepared smelled really good and were both recipes he learned from his abuela.  It wasn’t until the person monitoring the time waived for Aarón to wrap it up did I get what he was all about (because again his jokes were not funny).  He started to say what changed everything for him was when he became a dad.  He said that it changes your life automatically and that there was a shift in his core.  He said that he has a deeper purpose in life and that’s to provide for his kids and be an example for them.  He challenged the crowd to do the same.  “The food that you provide needs to be healthy and flavorful.   Just keep doing it, they’ll eat it.  Stay strong, they’re going to test you.”   I tell parents this all the time – don’t be a short order cook.  You make one meal and that’s what everyone is eating.  They don’t get something special later.  What’s there is what’s for dinner.  (Make sure that something on the plate is something that they like so they’ll have a go to food).  Even though Aarón didn’t bring the kids up to help him prepare the food, he always had them in mind with the food that he was preparing – making food that nourishes the body and the soul.

Robert Irvine – What a character!  Right from the start he had everyone stand up and get on their feet.  If you thought you were going to sit back and just watch, wrong.  And not only that, but he wouldn’t take no for an answer.  If you were trying to hide and just stay seated, he was going to find you!   He was fun, full of energy and completely interactive with the crowd.  He definitely had your attention!  Not only was he cooking food that was healthy and tasty he was doing exercise in between while things were marinating/cooking.  At one point we were doing squats in the crowd and the next minute he was up on the cooking area doing push-ups, one-legged at that!  Beyond all the hoop la that was going on he did have a nutrition message to pass on.  He asked the crowd if they liked beans.  The one lucky gentleman that answered no was immediately called up on stage (he should’ve known that was coming).  Robert gave him just a plain bean to eat.  He then gave him a bean that he had prepared in the turkey chili that he was making.  He asked him if he’d consider eating beans now having had them prepared in a chili.  I didn’t hear the answer and it really doesn’t matter.  What Robert did is what we all need to do (and especially with kids).  If you don’t like something a certain way, try and prepare it in a different way or form of that food.  Not all people like beans I get it.  But maybe you’d consider eating beans if they were mixed in with something else.  The other day I did a lesson with the kids where I did exactly this and it just so happened I was trying to feed them beans.  First we made a black bean dip, so the beans were are all ground up.  I served the dip with a whole-wheat pita.  We also made a bean burger, where some of the beans were whole and some were mashed.  I also made a three-bean salad with black beans, green beans and edamame mixed together with a citrus vinaigrette.  And lastly I made a black-bean brownie.  I know, I know I can hear it now – why mess with a brownie?!  I did it simply to show the kids how versatile a black bean is!  The best part was that I had them prepare the brownies so they knew they were in there.  Almost no child wanted to try the brownies after they were done.  Again, I get it.  If I’m eating a brownie I don’t want it to be a bean brownie.  But remember I was trying to show the versatility of the bean J  I don’t force kids to eat food, but I do encourage them to at least try it and determine if they do or don’t like the food.  I’m happy to say that 75% of the kids did like the bean brownie.  The take home message:  think outside of the box.  Maybe you’re stuck in a rut and if you’re not finding pleasure in food because of the way it’s prepared, maybe you need to find a new way to prepare it.

Giada De Laurentiis  - The line to see Giada went on for what seemed to be forever.  I’m just glad my mom and I decided to line up a little early to be able to see her.  She is my mom’s favorite.  From the moment Giada stepped on stage holding a chimpanzee to the moment she began answering questions, she had the audience hanging on every word.  Here’s the question and answer that stuck out the most to me.  A lady in the audience asked her, “How do you cook food all day and still stay thin?”  Here was her response:  “I eat a little bit of everything and not a lot of anything.”  She went on to say that moderation is the key and also that she does do yoga for exercise.  So it’s not just the food that you eat it but it’s how much of the food that you’re eating.  You shouldn’t be depriving yourself, but you also should be providing your body with food that nourishes it as well.  Giada went on to answer many more questions and even took a “selfie” with a little boy.  She was engaged with the kids and you could tell that she wanted the kids involved in making the food in the hopes that they’d want to eat it after. 

“Enjoy the Taste of Eating Right” – is the theme this year of National Nutrition Month® and it was the theme all throughout the day at the “Fun & Fit as a Family” event.  The food you eat should have flavor AND at the same time provide nourishment that your body needs. 

Heart Health

Simple Steps to Start Your Way Toward a Heart-Healthy Diet

Your father, grandmother, and aunt may have heart disease, but even with a strong genetic predisposition you can cut your risks dramatically by pursuing a heart healthy lifestyle – and it’s easier than you think. 

Over 800,000 Americans died from heart attacks and other cardiac related-illnesses last year, but most of those deaths – four out of five – were preventable.  Sometimes the headlines can be confusing: Chocolate is bad for your heart.  No, it’s good.  Wine is unhealthy.  Wait, it’s healthy.  Pack your plate with protein to lose weight.  No…

With all of these mixed messages about food in the media, it’s not surprising that many people will just give up trying to figure out what they should eat.  If you’re confused, you’re not alone.  (and one of the reasons why I started this blog, to clear up the confusion).

Forget the confusing headlines – the best way to eat heart healthy is to follow national guidelines from organizations like the American Heart Association.  These guidelines are established by experts who monitor research and are not focused on the latest fad or trend.

Here are a few tips to help you build a healthy heart that will last a lifetime.

Control Your Portion Size – How much you eat is just as important as what you eat.  Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories, fat and cholesterol than you should.  Portions in restaurants are often more than anyone needs.  Keep track of the number of servings you eat – and use proper serving sizes – to help control your portions.  If you need to, measure your food until you get used to what a proper serving size looks like.  We are a nation of portion distortion and once you see what a portion really is you might be surprised.  Eating more of low-calorie, nutrient-dense foods, and less of high-calorie, high-sodium foods, can shape up your diet as well as your heart and waistline.

Eat more fruit and vegetables.  My brother challenged himself to eat 100 different fruits and vegetables this year.  When I heard he was doing this, I decided I’d try to do it for myself.  While I’m probably nowhere close to how many different ones he’s eaten, I am well on my way to getting to 100.  People tend to start eating the same foods over and over.  My daily fruits and vegetables that I typically eat are a banana, strawberries, orange, cantaloupe, papaya, pear, apple, spinach, tomato, avocado, and mixed greens.  Since this challenge some of my daily fruits have been pomegranate, blackberries, persimmon, pomelo, grapefruit, bok choy, Chinese cabbage, butternut squash and arugula.  When I teach the kids and tell them the benefits of eating fruits and vegetables the number one thing I hear is, “I don’t like them”.  I call their bluff.  There are too many fruits and vegetables out there for them to tell me they don’t like them.  I challenge them to try new ones and focus on the ones that they do love.  They’re bound to find some that they like.  Fruits and vegetables are good sources of vitamins, minerals, and antioxidants.  Not to mention that they are also low in calories and rich in dietary fiber.  Make sure you’re eating your fruits and vegetables and not just trying to get them in a pill form. 

Select Whole Grains – Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health.  Increase the amount of whole grains by making simple substitutions for refined grain products.  And just like with your fruits and vegetables try a new whole grain, such as whole-grain couscous, quinoa or barley.  Another easy way to add whole grains to your diet is ground flaxseed.  Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol.  Add them to your yogurt or oatmeal.  You won’t even know it’s there.

Limit unhealthy fats and cholesterol – Limiting how much saturated and trans fat you eat is an important step to reduce your blood cholesterol and lower your risk of coronary heart disease.  A high blood cholesterol level can lead to a buildup of plaque in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke. 

The best way to reduce saturated and trans fat in your diet is to limit the amount of solid fats – butter, margarine and shortening – you add to food when cooking and serving.  You can also reduce the amount of saturated fat in your diet by trimming fat off your meat and choosing lean meats with less than 10% fat (and remember to watch your portion sizes when it comes to eating meat.  We tend to eat too much).  Trans fats are added in to products to help extend their shelf life.  Check the food labels and look for the phrase “partially hydrogenated oil” in the ingredient list.  The labels may say they’re “trans-fat free”, however, they may still have trace amounts. 

When you do use fats, choose monounsaturated fats, such as olive oil or canola oil.  Polyunsaturated fats, found in nuts and seeds, are also good choices for a heart-healthy diet.  When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol.  Moderation IS essential.  All types of fat are high in calories.

Reduce the Sodium In Your Food – Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease.  Reducing sodium is an important part of a heart-healthy diet.  Healthy adults should have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon).  People age 51 or older, African-Americans, and people who have been diagnosed with high blood pressure, diabetes, or chronic kidney disease should have no more than 1,500 mg of sodium a day. 

Reducing the amount of salt you add to food at the table while you cook is a good first step, however, much of the salt you eat comes from canned or processed foods, such as soups, salad dressings, and frozen dinners.  Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat.  If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium.  Another way to reduce the amount of salt you eat is to choose your condiments carefully.  Many condiments are available in reduced-sodium versions, and salt substitutes can add flavor to your food with less sodium. 

It’s often tough to change your eating habits.  Whether you have years of unhealthy eating or simply want to fine-tune your diet, these tips will help get you started.  While it’s important to focus on our diets, there are also things that we can do to help reduce our risk of heart disease.

Get Active – It’s easy to get discouraged about exercise.  It’s hard to fit into a busy lifestyle.  No excuses – like eating right, getting the exercise your heart needs is easier than it looks. 

If you’re not overweight, all you need to do to maintain a heart healthy lifestyle is 30 minutes of moderate physical activity five or more times a week.  And you don’t have to do it all at once –15 minutes in the morning and 15 minutes in the evening are fine.  The research shows being physically inactive is a major risk factor for developing coronary artery disease.

And exercise is the gift that keeps on giving.  Regular, moderate exercise helps:  control blood pressure, prevent diabetes, maintain healthy cholesterol levels, and can even put you in a good mood.

If you need to lose weight, it’s going to take a little more effort.  The recommendation is low to moderate intensity activities for 60 minutes per day.  To lose weight you have to decrease your calories in and increase your calories out.  If you just reduce your caloric intake your body slows its metabolism to compensate.  The key is making sure to include exercise, daily.  Don’t skip it!

Don’t Smoke! – Smoking is the single most dangerous thing you can do to your heart.  Alone, cigarette smoking increases your risk of heart disease and also worsens other factors that contribute to heart disease, such as blood pressure and decreasing the levels of HDL, your good cholesterol.  If you smoke a pack a day, you have more than twice the risk of a heart attack than someone who doesn’t smoke. 

Every cigarette you cut back matters.  While the goal is always complete cessation, even eliminating one cigarette a day can make a difference.  A big plus:  It doesn’t take long for your body – and your heart in particular – to reap the health benefits of quitting.  Your heart rate and blood pressure will drop, your circulation and lung function improve, and just one year after quitting, your excess risk of coronary heart disease is just half that of a smoker’s.

Other Risk Factors – While these might not be on your radar they are very prevalent, commonly missed, and potentially dangerous for your heart.  They’re often called “silent epidemics”:  anger, anxiety, depression, and social isolation.  If you or someone you love is depressed or harboring a lot of anger, encourage them to seek help.  There are many methods to help you deal with these risk factors.

Family Tree – There are some risk factors that you can’t control, and family history is one of them.  If a close relative had a heart attack or died of heart disease then the health of your heart may be at greater risk.  Families share a predisposition to heart disease both because they have shared genes and a shared lifestyle.  While you get half of your genes from mom and half from dad you probably also get your eating and exercise habits from them too.  If you have a family history of heart disease, it’s important that you have yourself checked out. 

You can greatly reduce your risk of heart disease – or slow its progress – by taking prevention to heart.  Making small, gradual changes can make a big difference in your health.    

 

That's A Keeper II

I received a lot of feedback when I wrote my blog “That’s a Keeper”.  Whether I’m trying a new recipe out to taste test with the kids or whether I’m just making something for myself I really wish they all could be keepers.  But I have to be honest, there have been a few that I’ve just wanted to throw away (and probably should have).  Through trial and error I’ve compiled a few more “keepers” for you to see if they become your “keepers”. 

Salad Dressings:  ButtermilkRanch Dressing

I’ve tried MANY ranch dressing recipes and finally found one that’s made it to my “keeper” status.  I triple this recipe when I make it.  I take some to work and leave some at home (believe me it’ll get used and this way I don’t waste the fresh herbs).  I never really measure the garlic when I add it in.  I’ve even been told maybe it was too garlicky, but I think somehow I’ve become immune to knowing when too much garlic has been used.  Feel free to use whatever herbs you have available.  The last time I only used basil and it was still delish! 

http://www.eatingwell.com/recipes/buttermilk_ranch_dressing.html

 

Salad:  PomegranateKale Salad with Maple Glazed Pecans

My mom made this recipe for Thanksgiving and I’ve been making it ever since.  The recipe calls for “a bunch” of kale.  When I googled what the equivalent to a bunch was most websites claimed it was ~4-5 cups.  I massaged the dressing with that amount of kale and ended up having to add more kale.  I don’t know how much I ended up using, but that’s the way I make it every time: start off with 4-5 cups and add a little more so it’s not too much dressing.  The only thing is whatever amount you make up make sure you’re using it right away.  This recipe is a nutritional powerhouse:  kale, pomegranate, and pecans.  Healthy food that tastes good, say it isn’t so?!

http://makingthymeforhealth.com/2013/11/04/pomegranate-kale-salad-with-maple-glazed-pecans/

 

Soup:  HeartyBean and Barley Soup

Winter in Florida is always mild.  I grew up here, I should know this.  The thing is I love soup and this is the only time of year when one can actually enjoy soup (summer and soup just don’t go together in FL).  I was able to try this soup out when we had a cold front pass through last weekend and this made it immediately to the keeper book.  I used white kidney beans in my recipe and you should definitely make sure to use the amount of chicken broth (or vegetable broth) that the recipe calls for – the barley really soaks up the majority of the liquid.  I leave the spinach out and when I re-heat my soup up for the day I add the spinach in at that time (I hate when the spinach turns a darker green when it’s been sitting for a few days.  If you add it in as you warm it up it’ll steam perfectly!)  This recipe made a lot for one person so I froze a few portions and can’t wait to see if it warms up okay!

http://www.myrecipes.com/recipe/hearty-bean-barley-soup-10000000521597/

 

Bean Dish:  WalnutChickpea Salad Sandwich

Chickpeas are one of those beans that I think you either love or hate.  I happen to love them.  It’s like a tuna salad sandwich only with chickpeas.  It’s definitely tasty and makes a delicious sandwich.  I recommend serving it with a hearty bread (doesn’t that make any sandwich taste better?!)

http://thesimpleveganista.blogspot.com/2013/11/cranberry-walnut-chickpea-salad-sandwich.html

 

Main Dish - Vegetarian:  Grilled Lemon-Basil Tofu Burgers

I can’t say enough good things about this dish.  The combination of the lemon and basil is phenomenal.  While I don’t eat meat, I think this recipe could be good with a regular burger or even marinating some chicken and then browning it for a chicken sandwich.  But let’s be honest, I want you to try tofu!  If you’ve never tried tofu it really doesn’t have any flavor and it tends to take the flavor of whatever it is that you’re cooking with.  So, you’re in luck – the lemon and basil are to die for!  This is another one of those recipes that I’ve been told might have too much garlic, so use a little less if garlic isn’t your favorite.  (It’s in the lemon-basil marinade and the spread for the bun-double whammy!)

http://www.myrecipes.com/recipe/grilled-lemon-basil-tofu-burgers-10000001215900/

 

 

Snack:  Lime‘n Honey Black Bean Dip

Tonight are the Grammy’s and next week is the SuperBowl  (whether it’s played on Saturday or Sunday is another story – I hope Roger Goddell rethinks playing in Miami even if our stadium isn’t newly renovated!) But I digress, and that means there will be parties and gatherings.  And where there are gatherings there is FOOD!  I hope no one buys bean dip in a can, but if you do this recipe will make you rethink ever buying bean dip in a can.  It’s simple, easy and oh so good!  You can serve it with pita bread and cut up vegetables.  I teach a lesson for kids where I show them the many forms of food – for my bean lesson I’ll make them a bean dip, bean burgers, beans in a soup, and even bean brownies (yes, there’s such a thing).  Kids will often tell you that they don’t like a food and while that may be it might just be that they don’t like it the way it’s being offered.  9 times out of 10 if you offer it to them in a different form they might just like it!  So for kids that say they don’t like beans, here’s a way they’ll surely like beans!

http://mealmakeovermoms.com/recipes/snacks-smoothies/lime-%e2%80%98n-honey-black-bean-dip/

 

So there you have it – a few more recipes that have recently made it into my “keepers”.  I hope you see a recipe or two that you might like to try.  Enjoy!

 

 

 

 

 

 





2015 - Be.Here.Now.

I posted this blog last year. & while I'm reposting it, I'm doing so because it's still the same this year as it was last year with what I believe and teach to my clients.  I've been reading blog after blog about what the "2015 Nutrition Trends are. I'm not sure if cauliflower will rule the roost or if kale will still be the veggie to beat.  What I do know is that it really still comes back to variety, balance, and moderation.  There are too many dark, green, leafy vegetables to only eat just kale.  And as my lovely yoga teacher taught me, "You must begin from where you are at."

If you came into my office and you're eating out most meals, your goals are going to be different then the person who is already cooking most meals at home. FYI, I just checked out Mark Bittman's book, "How To Cook Everything Fast".  I'll have to let you know my thoughts after I finish reading the book.  It's only 1,000 pages long.  Let's hope I have time to read the book!

A client asked me just the other day what changes I have to make.  I guess they thought I eat perfect.  I mean I'm almost perfect when it comes to eating, but even I have room for improvement!  I think the goal is to continually work towards improvement.  The moment you think there's nothing to change you begin to fall into your routine eating habits and while they might not be horrible there's always room for improvement!  Here's a few things I've recently changed/switched:

-I only eat brown rice.  No more white rice for me!  (I eat plenty of other whole grains and on occasion would have the white rice. Now I've just given it up completely. That's what wearing a DexCom sensor will do to ya!

-I no longer use a certain "non-stick cooking spray".  I bought my own pump spray and put a mixture of oils in it.  Now I can spritz away, but with only healthy oils.

-While I was in California we bought what I thought was a honeydew.  It was a honeydew, only instead of being green it was orange on the inside!  I don't even think I knew there was such a thing!  I'll definitely be looking to try any and all exotic fruit possible.  Maybe this year will be the year I'll try durian...if only I can get past the smell.  And let's not leave the vegetables out.  I definitely eat plenty of vegetables, however, I get in a ruthless with the ones I do eat.  I'll definitely be looking to include more variety when it comes to my vegetables. 

On the exercise side I do run and do yoga.  For Christmas I got a FitBit.   Well, I got a picture of a Fitbit.  Mine has yet to be delivered (the version I got was on backorder.)  My goal with exercise/activity is to really make sure I'm getting 10,000 steps a day.  There really should be no excuses for me.  Sure I sit at my desk all day, but that should be my reminder to get up and get moving as much as possible:  a short walk at lunch, after dinner, whatever it takes.  Just do it!

Lastly, resolve to be present.  Don't get me wrong, you can have goals (resolutions, whatever you want to call them) that you're working towards, just be present each and every day.  Your habits are changed by your practicing new behaviors.  If you go one day without sugar (one day without smoking, one day getting 10,000 steps) at the end of  the day you've changed.  The following day will be a new day.  Decide again to go without sugar, don't let your old habits derail you from the present moment.  (Your old self will definitely try and tell you to start eating sugar again, what's the use?)  Deciding each and every day to continue with this change, that's being present.

So read on for a few helpful tips  to help you be successful in this new year!

“Starting this year, I am going to eat right, exercise regularly, and lose this weight once and for all.”  Sound familiar?  The number one New Year’s resolution is to lose weight, and for good reason:  More than 150 million Americans are overweight or obese (65%), and across the globe an estimated 1.5 billion are affected.  Struggling with obesity is the problem of our time.  One-quarter to one-third of all cancers can be attributed to obesity.  Being overweight and/or obese is also a strong risk factor for type 2 diabetes, heart disease, hypertension, joint and back pain, and a host of other medical problems.  The diseases associated with obesity cost our medical system an estimated $147 billion per year. 

Your enthusiasm and desire are high on Jan. 1, but come February, those good intentions often wane, and old habits return.  How can you keep this from happening to you?  First, make sure your fitness goals and eating plan is realistic.  Remind yourself how long it took to gain this weight, and be patient as you slowly make lifestyle changes that will eventually help you improve your health and reach your weight loss goal.

Here are some tips to help you stay motivated all year long:

Keep portions in check.  Studies have shown that the more you are served, the more you will eat.  Serve yourself small portions of rich, high-calorie foods and large portions of healthy foods like vegetables, salads, and broth-based soups.

Take concrete steps to improve your eating and exercise habits.  Most people believe they know what they need to do to be healthier, but are not doing it.  The reasons?  Lack of motivation, competing priorities, and time restraints.  It’s important to find the inspiration you need to help you take concrete steps to improve your health.  Do you want to live a longer, healthier life?  Write down whatever motivates you, and keep it close at hand to help inspire you toward success.

Believe in yourself.  Expect to be successful.  In order to succeed, you must believe in your ability to control what you eat and how often you exercise.  When the going gets tough, seek the support of a friend, workout partner, or family member.  A positive attitude and an enthusiastic approach to a healthful lifestyle set you up for success.

Track your food intake and physical activity.  The simple act of writing this information down has proven to be one of the most powerful weight loss tools.  The act of writing it down is about holding yourself accountable.  You might also want to note how you were feeling right before you ate it.  Were you angry, sad, or bored?  We often focus so much on foods and calories, but our emotions are a huge part of our eating habits. 

Enjoy how good your healthier weight feels.  Are you more energetic?  Sleeping better?  Maybe your doctor has even remarked on your improved blood pressure, blood sugar, or cholesterol level.  Taking off even a few pounds can do wonders for your body and your health.  When you’re tempted to abandon your healthy eating plan, remember how good it feels on this path towards being healthier.

Fit in fitness.  Physical activity is essential to burning calories and losing weight – especially important this time of year – relieving stress.  Eating healthy and exercise go hand in hand.  If your schedule is crazy, take 10-minute breaks throughout the day to power up your jump rope, walk around the block, or whatever you can to fit in some fitness.  A pedometer is a good tool to use to see how many steps a day you’re getting.  We are a sedentary society (driving to work, sitting at our desks all day).  Incorporating more steps throughout the day is helpful in increasing our activity level.  It’s time to move more!

Stay away from Fad Diets and Crash Diets.  I know how tempting diet crazes can sound, especially if you have a lot of weight to lose.  You hear about stars who did it and look incredible.  But remember, if a diet plan sounds too good to be true, it probably is.  Skip any programs that promote detoxification pills, laxatives, fasting, or potions, and any that promise weight loss faster than 2-3 pounds per week.  Fad diets also set you up for failure by depriving you of what you want.  You can’t eat like that for long, and it’s too likely that you’ll end up back where you started.

Satisfy cravings.  The best-laid plans can go astray when you’re faced with insatiable cravings for sweets or other favorite foods.  So satisfy your cravings with a small portion of the food you desire.  If you deprive yourself of these foods, odds are that you’ll end up bingeing on them and overdue it.  People who manage their weight the best are not those who crave foods less often but those who give in some of the time.

Check your measurements.  Body measurements can be a useful way to track your progress.  Many times you’ll see a loss of inches even if the scale isn’t moving.  To ensure accuracy, measure in exactly the same place and under the same conditions each time.  Some common body measurements you can keep track of:  bust, chest, waist, and hips.  You can also use your waist and hip measurements to calculate a Waist to Hip ratio, an assessment that can help you determine your health risk.  The number on the scale isn’t always an indicator of your overall progress. 

Losing as little as 5% to 10% of your body weight can help you feel better and improve your overall health.  Lightening your load a few pounds at a time can be invigorating and energizing.  Here’s to 2015 being your time to lose weight and keep it off!

It's That Time Of Year Again

It’s that time of year again when everything slows down and people take time to reflect on the closing year.  Whether or not you call them New Year’s resolutions, most people aspire to do more for their health in the coming year.  I believe New Year’s resolutions get a bad rap – and failure-by-February is frequently mentioned in the media.  In studies it shows that people who make resolutions do report higher rates of success 6 months later than those who did not make resolutions.  So it’s not New Year’s resolutions that are bad, rather it’s how people go about following through with them.  Here are a few suggestions to help you succeed for getting it right in 2014!

Focus less on weight and make it more about developing healthy habits!   We put too much weight on weight!  Yes, weight loss is often the goal with New Year’s resolutions.  But the reason this can backfire is weight is often a symptom of a bigger problem.  Focusing on weight makes up more apt to choose extreme approaches to eating and exercise that are difficult to maintain when the weight loss slows or stops.  Focus rather on the reasons for the weight – and make changes there – you will be better off.  Stopped being active?  Make goals to get more activity every week.  Getting less sleep?  Go to bed early for a week and see how you feel.  Stopped making meals a priority?  Focus on easy ways to plan healthy meals.  When you attack the source of the problem the symptom goes away.

Instead of doing what you think you should do, make your diet and exercise plan enjoyable.  When it comes to resolutions, people often choose what they feel they should do in terms of eating and exercise instead of what they enjoy.  So if you hate spin class (or broccoli), drop them from your life.  Focus on activities and healthy foods you enjoy – and build from there.  Let’s face it:  very few people continue to do things that they don’t enjoy.

Instead of vague goals like “eat healthfully” or “exercise more,” be specific.  It’s hard to stay motivated when you don’t have specific goals.  So instead of “eat healthfully,” make an initial plan to add a fruit or vegetable to your meal each week.  And “exercise more” could start with 5-10 minutes of daily walking.  When each goal is met and feels like a keeper, add on a new one.  Keep a journal and watch your progress, or try an app.  There are plenty to choose from.  The key is to keep making changes to become healthier one step at a time!

Instead of letting the business of life get in the way, give your new behavior “goal clout:” No matter how motivated you are to make healthy changes, life stressors get in the way.  When your behavioral goal has clout you feel more compelled to fit it in, even if it competes with other important items on our “to do” lists.  When you replace a healthy behavior  with something else “important” on a given day, the full return on the behavior (happiness, energy, focus, productivity) usually far outweighs the benefits from checking off one more item on our “to do” list.

Instead of giving up and saying you have no time, identify your true barrier.  As you make your healthy changes, you will run into snags.  Instead of giving up, look deeper for the true barrier.  Maybe you no longer enjoy the form of physical activity you are doing or your work hours have changed, meaning meal preparation has to change too.  Bottom line:  Be ready to modify eating and exercise when things in your life change. 

When making dietary changes, start small and set realistic goals.  The path to a healthier lifestyle begins one little habit at a time.  Make the commitment to healthy change and by this time next year, you’ll be in a much better place, with a whole new set of resolutions to take you to the next level!

 

 

 

 

 

Portion Distortion

SuperSize:  The New Abnormal

Portions have steadily increased over the last several decades, both in restaurants and in homes.  The general population is aware of this, but many don’t realize how this affects what we see as “normal”.  The kids I teach now think a 20 ounce soda is a “normal” size.  When I tell them that a 12 ounce soda was the size when I was growing up they respond with, “Well that’s not enough”.  Granted you can now find sodas in an 8 ounce size, but they defeat the purpose when instead of just a 6-pack they sell them in an 8-pack size.  Who are we kidding?  The 8 ounce soda you can slurp down in one gulp and only leaves you wanting more.  (I must tell you that I haven’t had a soda since 2000.  But while I’m targeting soda, this can be any sugary drink.  My vice:  coffee).  Let’s take a step back and look how much things have changed - and why it matters.

The average restaurant meal is four times larger than it was in the 1950’s.  For example, a hamburger in the 50’s was 3.9 ounces, French fries 2.4 ounces, and soda 7 ounces.  Today those numbers have jumped to a hamburger that’s 12 ounces, French fries 6.7 ounces, and soda 42 ounces.   Another good example I give the children when I’m teaching them is with the bagel.  A bagel has increased from a 3-inch diameter (130 calories) to 6 inches (350 calories).  I bring in the bagel thins and the “mini-bagels” to show them that those “mini-bagels” are really what a bagel should look like.  Bagel thins keep the 6-inch diameter but remove the middle to minimize calories – another creation in our distorted view of portions.  All of these are BIG changes, pun intended! 

Just in the last week it was announced that Mega M&M’s® are coming in 2014!  Each candy has three times as much chocolate as a regular M&M, coated with the traditional candy shell.  M&M’s look comically small when we hold them in our chubby North American hands.  Good thing they’ve come up with a solution for that!

So how does this affect our eating?  People eat at least 30% more with larger portions.  Frequent exposure to these bigger-than-life portions affects people’s perception as well, leading consumers to see them as an appropriate size, what I like to call “portion distortion.”  Even while people are eating more with these larger portions, they don’t report an increased level of satisfaction or fullness.

I believe that everyone needs to think about how portions affect intake – and the future intake of their children.  I try and teach children what normal portion sizes are – even though they believe differently already.  Research shows that parents are encouraging their young children to eat more at meals and snacks (because of this distorted view of portions.)  As children age and enter the world of huge portions, this can have negative consequences.  Gone are the days of the “finish your plate so that you can get up from the table.”  We should be teaching them to pay attention to their bodies’ cues:  hunger versus eating because they’re bored; fullness to stop eating versus eating till they feel uncomfortable. 

I believe if more people questioned the value of large portions, split entrees at restaurants, and ordered the smallest servings, we would see some change in what (and how much) is offered. 

 

 

 

 

Eating Healthy For The Holidays



Surviving the Holidays

It is that time of year again when we gather with friends and family to celebrate the holidays.  The holidays are filled with lots of tasty food, seasonal goodies, and cheer that can/may result in a few extra pounds that can wrap around your middle. 

Dangerous pounds!  Research shows that most adults will gain a few pounds over the holidays.  Not only will they gain a few pounds but they’ll also lose one or two of those added pounds, and then usually hold onto at least one pound each year.  This slow and steady weight gain creeps up on us over the years and can lead to adults becoming overweight by middle age.

You can take pleasure in the holidays and enjoy delicious foods.  The holidays shouldn’t be a time of deprivation; no one wants to face Thanksgiving, Christmas, Hanukkah, or any holiday party without being able to enjoy their favorite foods.  The key is having a plan so that you can avoid the annual trap of gaining weight.  Here are a few tips that will help you this holiday season:

·       Keep up your regular physical activity.  Make sure to get in a good workout on the day of the party or event.  NO excuses! 

·       Eat a small, nutritious snack before leaving for the party.  Sometimes we show up to the party famished.  A small snack will help take the edge off of your appetite and allow you to resist the hors d’oeuvres, saving your calories for the meal.

·       Watch your alcohol calories – they add up fast!  Alternate alcoholic beverages with non-calorie beverages such as sparkling water.

·       Look over all the food offerings before you decide what you are going to eat.  If there are foods that you love but know are decadently rich, just sample a tasting portion.

·       Eat slowly and savor every bite.

·       Don’t linger around the food table!  Move to another location that is less tempting.

·       Portion control and moderation are the keys to success (our eyes are always bigger than our stomachs!)

Remember that social gatherings during the holidays are a time to embrace and give thanks for our family and friends.  Spend less time focused on food and more time enjoying the camaraderie of your loved ones.  Holiday time does not need to be synonymous with weight gain.  Make this your year not to gain those few extra pounds that you adamantly proclaim to lose on New Year’s Day. 

Happy Holidays!