Food Chat

The Baby is Here!

2009-11-03T08:46:00.002-05:00

I am proud to announce the birth of our son, Robert Austin. He was born October 19, 2009, at 2:03 AM, 7 pounds, 2 ounces and 22 inches.

This is our first child and the first grandchild for both of our parents. Because my world has been turned upside down, but for a wonderful reason, I will be taking a "maternity leave" from blogging for the next couple of months.

Food Chat will return shortly with more commentary and news on nutrition and exercise. Stay tuned!

Do you have food rules?

2009-10-16T06:00:00.002-04:00

Michael Pollan’s New York Times article Rules to Eat By stirred up quite a bit of controversy, looking at the 790 and counting comments posted on Tara Parker-Pope’s blog post about the article. His article bashes Splenda with fiber, questions Froot Loops receiving a Smart Choices check mark, and second-guesses science that made us switch from good old butter to trans-fat-laden margarine.

According to Pollan, it is difficult for us to rely on marketers, the government and even nutritionists to help us make the right choices with food. I have to admit, I agree with him in some cases. So what helps us get through this? Food rules, or according to Pollan: “rules of thumb about eating that have been passed down in our families or plucked from the cultural conversation.”

Do you have any food rules? Although I do not believe in placing rules on eating habits, such as restriction or labeling foods as “good” or “bad”, I do believe in some food rules. For instance, a vegetarian’s rule to not eat meat. Or a diabetic’s rule to watch his refined carbohydrate intake to keep his blood sugar stable.
I have a food rule that gets me into trouble at times:

Do not eat when you do not feel like eating or care for the food placed in front of you.

Here are two examples:

There is a lunch being catered at my job. But I have already packed a healthy lunch that I was truly looking forward to eating. Everyone wants me to join them at lunch and I do, but I opt to eat my brown-bag lunch. Everyone says “I’m on a diet” or makes some comment about me being a dietitian. No, I’m not on a diet and dietitians eat crap too! I just truly didn’t want those wraps and cookies and was looking forward to my awesome leftovers from last night’s dinner.

On the flip side, let’s say I packed a pretty gross lunch and really wanted the catered food instead. But I have this silly rule that the catered food is “bad”. If this were the case, this would be restriction. This is not a good way to build harmony with food and a poor use of a food rule.

Dessert. I love dessert. But sometimes at a party, family gathering, or restaurant, the huge meal I just ate was enough to fill my bursting stomach with little room for dessert. Sometimes I just need a couple of hours and then I’m looking for something sweet. Other times I just truly do not want dessert. I have found some people take this personally if it is their own dessert I am refusing. In restaurant situations, I think people secretly get angry that they are eating dessert but I opted not to. Whatever the case, you should never eat for the sake of pleasing other people!

Another dessert one is cake at the workplace. Years ago at a former job I swear every week we were celebrating someone’s birthday with cake. I am not a big fan of the typical bakery, butter cream birthday cake. And when there is a constant abundance of cake in the middle of the day, I just don’t want it. People don’t understand that you truly don’t like or want these foods and think you are on a diet or you are being “good”.

I like wine, beer and a great cosmopolitan. But if I’m out with someone who does not drink, I don’t say “C’mon, you don’t want a rum and coke?” I leave the person alone.

What food rules do you have that others may not approve of? Send a comment, I’d love to hear!

Image from: www.istockphoto.com

Does eating at night make your butt grow?

2009-10-13T16:31:00.001-04:00

Some think they cannot eat anything past 6 or 7 PM if they want to lose weight. If that strategy works for an individual, great. But what if you want a snack at 8 PM? Or what if your job makes it virtually impossible to eat dinner before 8:30 PM? Are you doomed to be fat for the rest of your life?

The answer is: NO. You can eat past 7 PM and still meet your weight loss (or maintenance) goals. When it comes to eating at night, each individual needs to look at their own diet with a magnifying glass.

Are you eating enough during the day? If you are skipping meals and/or snacks throughout the day, chances are you will come home starving and rifle endlessly through the kitchen. Before you know it, you have had dinner and a barrage of ongoing snacks all night long.

Are you staying up too late? The longer you stay up and the more tired you are, the more inclined you will be to eat. When we are tired, our bodies are zapped of energy. What your body needs at this time is sleep. The longer you stay up, the more your body will crave energy in the form of food, especially carbohydrates.

What if I eat dinner at 8 PM? If you eat regular, healthy meals and snacks throughout the day, plan ahead for dinner. Make your heavier meal earlier in the day. For dinner, go light with a lean protein (chicken, fish, beans) and some vegetables. Try not to make your heaviest meal at dinner when you may be going to bed in two or three hours. But by no means do you need to skip dinner.

Forego the nightly snack? I eat a snack every night after dinner. If a snack is around 200 calories or less and fits into regular, healthy eating throughout the day, this should not cause weight gain. The trouble with nightly snacks is when you are “grazing” all night long. A few cookies, followed by some pretzels, then a couple handfuls of nuts - before you know it, your nightly snack could be upwards of 500 calories or more. That is not a snack. It’s a meal!

EXERCISE, silly! And as I always say, exercise will be your best weapon in the battle of the bulge. If you are not moving your butt, you are not burning calories. Why scrutinize every little thing you put in your mouth and at what time you ate this or that? Get to the gym or go speed walking outside. This will help make all the difference in the world.

For more great tips and insights to night time eating, check out Diet Truth or Myth: Eating at Night Causes Weight Gain.

Image from www.istockphoto.com

These days, food is poison

2009-10-08T11:48:00.000-04:00

By Alison
Food is nourishing. It is preventive medicine. It is fuel for our bodies. Food makes us happy. It is social and defines culture.

But these days, food is also deadly. There is mercury in fish, BPA in water bottles, artery-clogging trans fats in baked goods, sodium-laden foods sending our blood pressure through the roof, and sugar rotting our teeth and making us a nation of energy-zapped zombies. Maybe we should all stop eating.

Two articles came out recently to cause more fear over what we eat. The first, 7 Foods That Should Never Cross Your Lips, from Prevention magazine lists canned tomatoes, corn-fed beef, microwave popcorn, non-organic potatoes, farmed salmon, milk produced with artificial hormones and conventional apples as the deadly seven. The second, Where’s the Beef? 10 Unexpectedly Risky Foods (ABC News), is one of many recent articles based on a report released by the Center for Science in the Public Interest (CSPI) on the ten riskiest foods regulated by the U.S. Food & Drug Administration (FDA).

Prevention magazine’s article mentions so-called “risky” foods I have heard before, such as apples and milk produced with artificial hormones. In recent years, peppers and apples being high on the pesticide hit-list. There has been a good amount of evidence to back up these claims, so I switched to organic apples. Organic apples are easy to find and in many cases, taste better. Organic peppers on the other hand are not an easy find, at least in my neck of the woods, and can be extremely pricey.

Canned tomatoes were also listed in Prevention’s article. I am a tomato connoisseur and will eat them from a garden, jar of salsa, or from a can. I always use canned tomatoes to zest up my meals. The article claims there is bisphenol-A (BPA) lining the tin cans, and that acid from tomatoes will cause BPA to leach out into the food. I am not 100% sold on this one yet, especially in light of some recent research that the latest BPA studies may have been flawed.

The list of the ten riskiest foods regulated by the FDA may confuse some:

Leafy Greens
Eggs
Tuna
Oysters
Potatoes
Cheese
Ice Cream
Tomatoes
Sprouts
Berries

Leafy greens are a greater risk than beef? Please keep in mind that this is a list of the riskiest foods regulated by the FDA. The FDA regulates produce, seafood, shell eggs and dairy products. The FDA does not regulate beef. The U.S. Department of Agriculture regulates meat and poultry, therefore you will not find ground beef or deli meats on this list.

It is important for the public to be educated on food safety. However, many times news like this can scare people into avoiding foods that are very healthy, such as leafy greens, apples, fish and tomatoes to name a few. Is it a better choice to start eating less healthy, packaged foods as an alternative?

My advice is to not fall off the deep end every time reports like these come out. If you hear of a food repeatedly causing health concerns, then you may want consider your alternatives. For instance, is an organic apple or organic milk a better choice for you?

Here are some great websites to check into the latest on food safety issues. Remember, some have strong opinions in one direction so it is important you keep an open mind and form your own opinion:

FoodSafety.gov
Food Navigator – Science & Nutrition headlines
Food Safety News

Image from: www.istockphoto.com

Nagging food cravings during pregnancy

2009-10-07T11:22:00.002-04:00

By Alison
Check out my article, Smart Food Strategies for Pregnancy, live online today at a fabulous website, Skinny and the City. The article briefly reviews some theories on why pregnant women crave certain foods, plus offers tips on how to save yourself from eating an entire pint of Ben & Jerry’s. These tips are from me, a registered dietitian in her ninth month of pregnancy who struggles with an ice cream addiction every day!
Skinny and the City is a website run by Tanya Zuckerbrot, MS, RD, author of The F-Factor Diet: Discover the Secret to Permanent Weight Loss, and a team of registered dietitians. The website gives readers “The Skinny” on the latest diet trends, including scrumptious recipe ideas, beauty and fashion advice, restaurant reviews and guides, and general nutrition information. Check out the website for the latest information related to weight loss and healthy eating by qualified nutrition experts – registered dietitians!

Image source: http://www.skinnyandthecity.com/tanyas-tips/main/

You must move your butt

2009-09-30T11:41:00.000-04:00

By Alison
I have heard every excuse in the book. “I have no time,” is the number one excuse I hear when it comes to exercise. Another big excuse is “I’m too tired”.
I found this great article in the Chicago Tribune: Exercise vs. counting calories as weight-loss strategy (September 28, 2009). The title is a bit misleading, because as the article reports, you must have a well-balanced diet and exercise in order to lose weight. It’s not really a one-or-the-other choice.

Can you lose weight cutting calories alone? Sure you can. But you will also lose muscle mass, and this will not help your metabolism at all. We all lose muscle as we age. Muscle is a highly metabolic tissue that keeps our metabolism moving. The more we lose, the more sluggish our metabolism becomes, and this means burning less calories during activity and rest.
When you tell yourself you have no time for exercise, it becomes a self-fulfilling prophecy. What can you do to find time?

Wake up 30-60 minutes earlier and try morning workouts. Getting exercise over first thing in the morning means you’ve accomplished one very important thing for the day.
Find a gym near your job and workout during a lunch break.
Take inventory of how much time you may waste during the day on activities such as surfing the net, watching TV, even doing household chores.
If your to-do list is too long, cut one thing out to give yourself one hour for a workout.
Moms: schedule a babysitter so you can workout. Buy a baby jogger and bring your little one on a speed walk or jog with you! Find a gym that offers babysitting – then actually use your membership.

Are you too tired? Exercise will help give you energy. It may be tough at first, but after a few weeks, you will begin to feel energized and fall into a routine. Fatigue can sometimes be what my father calls a “false tiredness”. If you worked all day long, you may be mentally or physically exhausted, or both. Here’s some tips on beating fatigue and getting your butt to the gym:

If you are trying to workout in the early morning, make sure you are getting to bed early enough. Allow for 7-8 hours of sleep. Give yourself a few weeks to adjust to your alarm going off at 4 or 5 AM before giving up.
For after-work workouts, pack your gym bag and leave it in your car. Go straight to the gym after work. If you are going for a speed walk or jog outside, change into your running clothes as soon as you get home. Do not sit on the couch, check your mail, make a snack… all of these things could easily suck you in to “feeling tired” and talk you out of working out.
Eat properly. If you are packing in high sugar foods all day long, these will leave you feeling lethargic at the end of the day. Try eating lean protein, high fiber and heart-healthy sources of fats in meals and snacks every 3-4 hours.

Do not fool yourself into thinking that cutting calories and following fad diets will be the solution to your weight loss problems. Exercise will not only aid in your weight loss efforts, but will help you to maintain weight loss. It is what helped me to lose 30 pounds ten years ago and never gain an ounce of it back.

On the flip side, do not kid yourself thinking that regular exercise is a license to eat however you please. Yes, routine moderate and strenuous exercise does allow room for fun treats like a pint of beer and a burger. But if your diet is consistently high in sugar and saturated fat, exercise alone will not help with a weight problem.

Bottom line: the more excuses you make, the more you will believe them, the less you will move, and the higher the scale will climb.

Now get going!

Image from: www.istockphoto.com

Getting calcium can be easier than you think

2009-09-28T09:28:00.001-04:00

By Alison

Calcium is not just for women suffering from bone loss. It's a mineral we all need, no matter what our gender or age. We learn at a young age the importance of calcium in bone and teeth development. But did you know it also helps in muscle contraction, blood clotting, protects against high blood pressure and may aid in the prevention of high blood cholesterol, diabetes, colon cancer and obesity?

The article How to Boost Your Calcium, from Julie's Health Club (Chicago Tribune, 9/25), offers a snapshot on how much calcium your body needs, food sources, and what the deal is with calcium supplements. The article is geared toward a woman looking to prevent bone loss, but much of the information is applicable to all of us.

To elaborate on the article, healthy men and women age 19-50 years old need approximately 1,000 mg of calcium per day. Men and women age 51-70 years old need approximately 1,200 mg per day.

How can you reach 1,000 mg per day?

One 8 oz glass of low-fat milk split in your cereal and morning coffee = 300 mg
One 8 oz low-fat yogurt as a morning snack = 300 mg
One slice of mozzarella cheese on your sandwich = 184 mg
One cup (8 fl. oz.) low-fat frozen yogurt for dessert = 200 mg
One cup cooked broccoli at dinner = 94 mg

Even vegetarians can find sources of calcium in vegetables, fruits like oranges, soy milk, blackstrap molasses and tofu.

It is best to get your calcium from low-fat, healthy foods like those mentioned above and in the article. If for some reason you cannot meet your calcium needs through food, then supplements may be a wise choice. Read more about what to look for when choosing calcium supplements here.

Image from: www.istockphoto.com

Chowing down to chase the flu

2009-09-22T10:30:00.006-04:00

By Alison

The H1N1 virus is turning everyone into a germaphobe. Antibacterial products are flying off the shelves. Food companies will no doubt jump on the bandwagon and play into our fears with ads promising immune-boosting yogurt drinks and supplements hold the key to flu prevention.

The article, Foods Won't Give Your Immune System an Anti-Flu Boost (Washington Post, 9/22/09), sums up nicely how eating healthy foods in moderation may help in flu prevention, but overdosing on any of these immune-boosting foods won't really help. The major keys to flu prevention are frequent hand-washing, getting enough sleep, and adding nutrients with known immune-boosting properties moderately into your diet. In other words, don't start stockpiling any one food in hopes to prevent the flu.

When it comes to food and immunity, the key is to include a sampling of foods that contain micronutrients known to help with immunity. These include the antioxidants Vitamin E, C, and beta carotene; the minerals selenium and zinc; Vitamin D and Omega-3 fatty acids. Here's a quick list as an example:

Vitamin E: vegetable oils, wheat germ oil, fortified cereals, green leafy veggies, nuts, beans, and whole grains.

Vitamin C: red bell peppers, kiwi, oranges, broccoli, strawberries, tomato juice, watermelon, potatoes, bananas, and carrots.

Beta Carotene: Apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon.

Selenium: Meat, chicken, seafood, fish, eggs, Brazil nuts, grains, garlic, and mushrooms.

Zinc: Meat, poultry, seafood, eggs, milk products, whole grains, fortified cereal, and legumes.

Vitamin D (the "sunshine" vitamin): fatty fish including salmon, tuna, sardines, and mackerel; milk and some breakfast cereals fortified with vitamin D; egg yolk, beef liver and Swiss cheese.

Omega 3 fatty acids: fatty fish including mackerel, sardines, salmon and herring; yogurts, bread, eggs and other foods fortified with omega 3 fatty acids; soy and tofu; almonds, walnuts, pine nuts and flax seed; oils including flax seed oil, canola, and soybean oil.

Do not be fooled into into buying a case of immunity-boosting yogurt drinks or obsessively popping echinacea. Scan the list above and include some of these foods into your daily diet. Always go for fresh, whole foods first before considering processed foods that claim to be enhanced with any of these nutrients.

Stay well!

References:
Antioxidants and your immune system: super foods for optimal health. Retrieved from http://www.webmd.com/diet/guide/antioxidants-your-immune-system-super-foods-optimal-health

Nutrition 101. Retrieved from http://www.healthcastle.com/nutrition101basics.shtml

Tsang, G (2007, May). Health benefits of omega 3 fatty acids. Retrieved from http://www.healthcastle.com/omega3.shtml

Image: www.istockphoto.com

Macaroni Grill working to save your waistline

2009-09-17T17:54:00.008-04:00

By Alison

Restaurants are trying to appear more responsible when it comes to obesity prevention. Many states are requiring by law that chain restaurants post nutrition information visibly. This way when you are trying to be healthy choosing a lunch salad, you may find out your salad choice packs a whopping 1,000 calories. Not a waist-watcher after all.

From a business perspective, restaurants introducing healthier alternatives could be a death sentence in terms of sales. Most people want to indulge when they go out, even if that means ingesting 1,800 calories in one meal alone. A "healthy fare" section on a menu may make a dieter feel deprived and restricted, causing him to rebel and glance over at the fat- and calorie-laden menu options.

Despite the unsure business move of healthier menus, Macaroni Grill has recently made headlines as it ventures to decrease portion sizes and remove some gut-busting entrees from the menu. According to a recent article, Macaroni Grill's Order: Cut Calories, Keep Customers (Wall Street Journal), Macaroni Grill's chicken and artichoke sandwich was described as having "the calorie equivalent of 16 Fudgesicles" on the Today Show. A January issue of Men's Health magazine revealed the restaurant's ravioli dessert has a whopping 1,630 calories. Macaroni Grill responded by removing the ravioli dessert from its menu and reformulating the chicken sandwich.

The restaurant's plan is to create a menu offering Mediterranean-Italian cuisine. This menu will feature the key ingredients of a Mediterranean diet including leaner cuts of meat, seafood and extra virgin olive oil, according to Macaroni Grill's Chief Executive Brad Blum. Macaroni Grill's first change was to its tomato bruschetta, using less olive oil, thus cutting its calories by 36%. The cost of this dish also decreased from $6.40 to $5.99, making it a better choice overall for diners.

Still, the tomato bruschetta appetizer has 630 calories. Even if you split this with friend, you are eating 315 calories before you get to the main meal. It's a better choice than the tapenade trio, 940 calories, or the calamari fritti, 960 calories. Yet the best appetizer choices are the new roasted vegetables or the mozzarella alla caprese, both 330 calories. To find more nutritional information, visit Macaroni Grill's website.

Restaurants need to keep pursuing healthy options that will both please diners and drive sales. There are alternatives to tampering with tried and true recipes diners have come to love. Perhaps some restaurants can add icons next to heavier entrees that can be shared by 2-3 people. Or restaurants can offer a small dinner portion and package the rest for take-home leftovers. This way there is no sacrifice in taste or the amount of food, so diners will not feel cheated while reaping the benefits of eating less.

Menus can also post substitutions that would make a dish less calorie-dense. For instance, instead of having a pasta dish with sausage and a cream sauce, try the pasta tossed with veggies and marinara sauce. These are suggestions diners can make on their own, but if restaurants take part in educating and offering these ideas on the menu, diners may be more apt to take part.

Healthy Foods 101: Apples

2009-09-17T06:00:00.000-04:00

By Alison

Autumn is one of my favorite times of year. Every October, my husband and I venture to New Paltz, NY, and pick tons of crisp, juicy apples. The next few days are spent making apple crisp, apple sauce, and snacking on apples with peanut butter.

Read my Examiner.com article, Healthy Foods 101: Apples, and find out why apples are not only great-tasting, but a superb, all-natural health food.

Happy crunching!

Seafood confusion

2009-09-15T10:25:00.003-04:00

By Alison

Seafood is probably one of the most confusing foods out there right now. One day the news boasts all of the benefits fish can offer. Then the news warns that certain types are being fished so heavily that they are on the verge of extinction. Not to mention the toxins associated with fish, mercury being the worst offender.

First the good news. Seafood absolutely is good for you. It is a lean source of protein, making it a great choice over fatty cuts of red meat, dark meat chicken or turkey, and processed meats like hot dogs. It is rich in the omega-3s eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are the goodies we seek out when taking fish oil capsules. They help to decrease triglycerides, blood pressure, and reduce inflammation, thus leading to a decrease in heart disease.

The health benefits of eating fish two or more times per week far outweigh the risks. When cooking fish, remember that fish loses most of its health appeal once it is deep fried, as in fish ‘n chips. Avoid cream sauces and butter, and try to stick with healthy toppings like olive oil and lemon, hummus, herbs and seasonings.

Educate yourself on the fish that are highest in mercury. Think large and predator-type fish when it comes to high mercury levels. These include swordfish, shark, tilefish and king mackerel. Tuna is another high mercury fish, but this does not mean you should avoid it completely. Try chunk light tuna for a lower-mercury option.

This is a great website to calculate your intake of mercury:

Sea Turtle Restoration Project : Got Mercury? Enter your body weight, the type of fish you plan to eat, amount you will eat in a week and it will generate a mercury exposure percentage, based on EPA and FDA data.

The other problem with fish is one of environmental concern. The large, predator fish that pose a mercury threat are also victims of near extinction. There are many tasty fish out there that are harvested in an eco-friendly manner. The September 2009 issue of Environmental Nutrition published a great chart listing fish to avoid, or eat sparingly, and fish to include in your diet.

Eat these fish

These fish are low in mercury, eco-friendly and provide a good source of omega-3s (from Environmental Nutrition):

Arctic Char

Barramundi, U.S. farmed

Catfish, U.S.

Clams, farmed

Cod, Pacific

Crab, Dungeness

Mussels

Oysters, farmed

Pollock, Alaska wild

Salmon, Alaska wild

Sardines, Pacific, U.S.

Scallops, bay, Farmed

Shrimp, Pink, Oregon

Striped Bass, farmed

Tilapia, U.S. farmed

Trout, Rainbow, U.S. farmed

Avoid these fish

These fish are either high in toxins and/or overfished to the point of near extinction (from Environmental Nutrition):

Chilean Sea Bass

Cod, Atlantic

Crab, King

Flounder, Sole, Atlantic

Grouper

Halibut, Atlantic

Lobster, spiny, Caribbean

Mahi mahi, imported

Orange Roughy

Rockfish, Pacific (trawled)

Salmon, Atlantic, farmed

Sharks

Shrimp, imported farmed or wild

Swordfish, imported

Tilefish (Gulf of Mexico/South Atlantic)

Tuna, bigeye/yellowfin (imported)

Tuna, bluefin

Yellowtail, farmed Australian or Japan.

When it comes to mercury levels, some populations need to pay more attention than others. Pregnant women, women who are nursing, and young children should try their best to avoid eating high mercury fish on a regular basis. See the post Eating for Two? for more information on eating fish while pregnant.

Note: Environmental Nutrition notes that not all fish were included on either of these lists. More fish selection recommendations can be found at www.EnvironmentalDefenseFund.org.

References:

Palmer, S. (2009, September). The Best Catch of the Day: EN’s Guide to Eco-friendly, Healthy and Safe Fish. Environmental Nutrition, 32(9), Retrieved from http://www.environmentalnutrition.com/issues/32_9/features/151902-1.html

Got Mercury? http://www.gotmercury.org/article.php?list=type&type=75

Image from: www.istockphoto.com

How to deal with a picky eater

2009-09-11T15:03:00.004-04:00

By Alison

Does your child squirm at the site of spinach? Do you find yourself making separate meals for your kids to please their picky palates? Is your child ruling the kitchen and mealtimes?

Read my guest post, How to deal with a picky eater, on the Food with Kid Appeal blog. Food with Kid Appeal is run by Jenna, a self-proclaimed foodie, nutrition enthusiast, mother of two, and business owner. Through her blog, she hopes to encourage parents to teach their kids about healthy foods and learn that whole foods can fit easily into the busy lives our families lead.

Enjoy!

No cupcakes for little Johnny

2009-09-09T11:29:00.006-04:00

By Alison

The article When Parents Try to Control Every Bite (MSNBC) is an excellent synopsis of how to balance healthy eating habits without restricting your child to the point of secret binges and an eventual eating disorder. As a mom-to-be and dietitian, I want my child to have a peaceful relationship with food. Childhood obesity and food has become such an issue that society makes it difficult for kids to simply be “normal eaters”.

Growing up, my mother was great with offering a balanced diet. It was okay to have Golden Grahams for breakfast on occasion. She packed us healthy lunches, but allowed us to buy lunch on “pizza” or “hot dog day” at school. Dinners were always a balance of a lean meat, starch, and veggies. Desserts were not a daily habit, but offered in moderation.

So why when I went to friends' houses would I guzzle soda and shot-gun candy bars? And when my mom started leaving me home alone for short periods of time, I started “sneaking” cookies and downing ice cream floats. My sister, raised under the same roof, didn’t seem to think these foods were as exciting as I did.

So when is a mom taking things to extremes?

The MSNBC article mentions a mom who makes her kids bring home junk food from a party goodie bag in exchange for a fun toy. She also has her older son call from parties so she can advise him on what to eat. I would imagine this poor boy is teased terribly by his peers.

Another woman, referred to as a “food nazi” by other moms, tried to ban processed foods from the cafeteria. She also packs fruits and veggies in her kids’ lunchboxes vs. other junk foods. My mom did this too, but then I would borrow money from my classmates to buy Devil Dogs or Twinkies. My mom would never know!

I am not undermining any mom’s task of trying to keep her children healthy. I would pack fruits and veggies in my kid’s lunch as well and hope for the best. But I do think there is a line that can be crossed, turning food restriction into food addiction.

The article offers great tips on how to create a healthy food balance for your little ones. Here are a few highlights:

Eat it all, or else! Threatening your child to clear his plate can teach him to eat for reasons other than hunger. This can lead to future overeating. Bribing a child to finish her meal in order to get dessert is another no-no. Offer the meal and let your child determine how much she will eat. Caveat: I am not suggesting that if your child persistently does not eat and is losing weight, you should continue to let her eat as little as she wants. If your child is simply picky about certain foods, remember to have patience, add variety to her diet and reintroduce foods down the road vs. giving up and cooking what she wants (another big no-no).
Give your child a reason to love spinach. Don’t just say, Eat that spinach, it’s good for you! Try to associate the spinach with something he cares about: The vitamin K in spinach will help build your bones, making you stronger on the soccer field!
Set a good example. If you are battling with your own food and weight demons, try your best to hide this from your child. Talking about diets, fat-free-this, sugar-free-that, calories, and fat grams in front of your child will only teach food obsessions. Instead, offer a variety of foods to your child, including dessert in moderation, and stress physical activity.

So why did I act like a sugar-deprived addict as a child and my sister did not?

I think the personality of a child has a lot do with food issues as well. My mom continued to treat us the same way with food, offer the same things, and she kept packing those healthy lunches. Eventually, my sister and I went on to become registered dietitians, so I guess it all worked out in the end!

Photo from iStockphoto.com

Eat like a normal person?

2009-09-03T08:39:00.005-04:00

By Alison

Eating “normally”. What the heck does that mean? Is this what skinny people do? Are there people out there who hold the keys to normal eating? And if there is such a thing as normal eating, why are Americans grossly overweight and obese? Why can’t we just eat normally?

This was the focus of an article found on The PsychCentral website titled What is normal eating? The article explores normal eating, as defined by Ellyn Satter, an expert on eating and feeding in children and adults. According to Satyr, some highlights of normal eating include:

Eating what you want to eat when you are hungry and to the point of feeling satisfied (not bursting at the seems).
Eating 1 or 2 cookies and leaving the rest for another day because the cookies are not going anywhere. When you constantly restrict yourself from eating what you truly want, this leads to bingeing out on an entire sleeve of cookies.
Eating is a part of your daily routine, but only part. Once eating consumes your every thought, it is no longer normal.
Allow yourself to eat what you want within reason. If you are craving pizza, but tell yourself it is bad and have a salad instead, this can lead to obsessive thoughts about pizza and possible bingeing on pizza sometime down the road. If you normally eat two or three slices, try having one with a side salad rather than forgo the pizza completely.

This concept of normal eating falls in line with the thinking behind intuitive eating. Normal and intuitive eating are emerging in a battle against diets. The diet industry is exploding, but so are our waistlines. What does this tell us? How many times do we need to restrict ourselves, eat sugar-free this and fat-free that, lose weight, then go right back to the same old habits placing us back where we started?

Clients look to RDs as the gatekeeper to healthy diets. Clients expect us to hand them a diet plan to follow with food rules and regulations. How is that any different from Jenny Craig, Weight Watchers, and all other commercial diets out there? I did not become a dietitian to spit out lists of foods and calorie levels for people to follow.

My true calling as a dietitian is to help people stop obsessing about food. Myself included. I am not immune to the food and diet traps our society sucks us into. I have learned a great deal in my own journey with eating. My goal is to help others understand what it means to eat normally and healthfully. It is a journey each individual must take on their own. The answer is not the same for everyone.

So, have I completely confused you even more? If you are interested in learning about ditching the diet mentality altogether, I recommend checking out these books and websites:

Intuitive Eating (click for website and book)
The Center for Mindful Eating
The Appetite Awareness Workbook by Linda Craighead
Ellyn Satter’s website (various books available on related topics)

It is also important to consult with an RD for help along the way. Do some research and look for RDs who have experience with behavior modification counseling. Anyone can lose weight by simply cutting calories. But in many cases, losing weight and keeping it off for good means digging deep into your body, mind and soul; not just your stomach.

Brutally honest ad campaign against soda

2009-09-01T15:02:00.005-04:00

New York City Campaigns Against Coke and Other Sugary Drinks - NYTimes.com

The above article talks about a new ad campaign in NYC using in-your-face tactics to get folks to rethink their daily trip to the soda machine. As a registered dietitian, I think we need to start putting a bit of fear into the public about the health implications from our poor eating habits, such as the regular consumption of high sugar drinks.

The new ad campaign shows human fat pouring out of a soda bottle. The ad questions, Are you pouring on the pounds?, and advises Don't drink yourself fat. After the city's department of health conducted focus groups on ad concepts, the fear of reality by images like this one made the most impact.

I think scare tactics in advertising will be more effective than a tax on soda. The harsh reality of brutally honest images may force us to take a look in the mirror and stop being in denial of our horrendous eating habits. It is worth a try to start running more ads like these and measure the impact.

In conjunction with scare tactics, health professionals need to constantly be educating the public. Many people do not even realize what they are eating and drinking. We know too much sugar is not good for the body. But do we know how much sugar is too much? And do we realize how much sugar we are ingesting with one, two, three or more cans of Coke per day?

I say "bring it on" when it comes to these ads. Let's not "sugar-coat" the situation at hand and get real with ourselves. If we don't, we are just ignorantly killing our bodies slowly.

Awesome bread alert

2009-08-31T09:33:00.005-04:00

By Alison

I love bread. Who doesn’t? That glorious basket of warm, baked bread as a prelude to your dining out experience. An awesome multigrain, nutty bread with ham and Brie cheese. Or what about hot, crusty pizza dough? New York city bagels, fresh out of the oven?

Back to reality. I am a dietitian so I suppose it is my duty to tell you about a great tasting bread that is healthy for you too (boo). The brand is Matthew’s All Natural Bread, and the taste is the next best thing to some of those heavier breads I just mentioned. Matthew’s has different varieties including whole wheat, 9 grain and nut, oat bran, and a cinnamon raisin bread. While I haven’t tried them all, oat bran is certainly one my favorites.

Their logo says “a connoisseur’s delight in every bite”. I agree! The texture is soft and chewy, similar to what we love in good old white bread. It is not as gritty, bland or rough-tasting as other good-for-you breads.

The first ingredient is water, and the second is whole wheat flour. Remember, you are not getting a true whole grain bread if the word whole is not in the ingredients. Many wheat or multigrain breads have enriched wheat flour. This is not a whole grain; therefore you are not getting the valuable dietary fiber and naturally-occurring vitamins and minerals.

Matthew’s All Natural Bread Nutrition Breakdown

Using the oat bran bread as an example, one slice has:

70 calories
1 g fat (0g saturated fat)
13 g carbohydrates (1 g sugar, 2 g dietary fiber)
3 g protein

The only downside to this bread is the slices are a bit on the small side. Sometimes my veggie stuffed sandwiches fall out the sides. But if the bread were bigger, it would go into 100-calorie per slice territory. So the advantage to a smaller slice is to put less on the bread, thus eating less calories!

Or, you can be like me, over stuff it and make a mess. Who’s watching any way? Enjoy!

Volumize is the new super size

2009-08-26T09:32:00.007-04:00

By Alison

I eat salads for lunch frequently, especially in the heat of summer. No, it is not because I am watching my weight. It’s because I love volume when it comes to meals. I have long been a fan of volumetrics, a concept by Barbara Rolls, PhD, outlined in her book The Volumetrics Eating Plan.

The basis of this plan is to pump up your meal’s size using low-calorie, low-fat foods. Rolls uses the term low density foods, meaning you can get a large portion of these foods for little calories and fat. Examples of low density foods include veggies, non-fat milk, broths, and fruits. High density foods, such as ice cream or cookies, are foods high in calories and fat (mostly saturated fat) in a small portion size. You can get more “bang for your buck” with low density foods.

An example of supersizing your food the volumetrics way is the salad I made myself for lunch yesterday, pictured below:

This is not just a bunch of boring veggies in a plate. It’s chock full of mixed greens, carrots, cucumber, tomatoes, three bean salad, two whole eggs, corn and topped with Newman’s Own Lighten Up Honey Mustard dressing. I could have used the two eggs to make myself an egg salad sandwich. But a sandwich would take up a lot less space on my plate for close to the same amount of calories as this salad. I was in the mood for volume, so I added in a bunch of veggies for virtually little extra calories. I still had room for two Wasa crackers with hummus without going overboard on calories.

On the flip side, there are many ways to make a high density salad, or a salad high in calories and fat. This can defeat the purpose of opting for a lighter meal. An example would be many of the salads served at restaurants with items such as cheese, tortilla strips, fried chicken strips, full-fat dressings, dried fruit, and candied nuts.

Here are some ways I do up my salads. Always include a balance of complex carbohydrates (starch), low fat and lean protein in a salad. A salad with just veggies will not keep a grumbling tummy satisfied for very long. Lean protein and some healthy fat, as in avocado or low-fat cheese, will help that salad keep you full longer.

Try these great lean protein and healthy fat add-ins to your salad veggies:

Frozen veggie burger – My favorite is Morningstar Farm’s Zesty Tomato Basil burger.
1/2 cup of beans – black, kidney, chick peas… the possibilities are endless. Pop open a can and rinse them off before adding to your salad. Store the rest for another day or to make rice and beans for dinner.
Eggs – use two whole eggs or one whole egg with two to three egg whites.
Chicken or “veggie” sausage – nuke or cook up in a pan. Be careful to stick with chicken or veggie sausages that are approximately 150 calories or less. My favorite brands include Morningstar Farm’s Maple Flavored Veggie Pattie and any of the Al Fresco brand chicken sausages (roasted garlic, spinach & feta, and sweet apple are amazingly tasty).
Tuna – chunk light has a lower mercury content than solid white tuna. Mix in 1-2 TBSP raisins for some added sweetness.
Packaged salmon – mix into your salad with 2 tsp light mayo and some Dijon mustard.
Dinner leftovers – do you have leftover chicken, turkey loaf, fish or other lean meat from the night before? Pop them into your salad!
Cheese – If cheese is your main source of protein in the salad, go for a 1/2 cup of a low-fat shredded cheese. If it’s an addition to another protein, try using a 1/4 cup of low-fat shredded cheese instead.
~1/2 cup or 3 oz sliced avocado

Salads are a great way to supersize your lunch or dinner, volumetrics-style. Stay tuned for more of my meal volumizing ideas in the future!

Yogurt helps you “go”

2009-08-24T11:45:00.002-04:00

By Alison

Lately I have been seeing a lot of Jamie Lee Curtis scarfing down Dannon’s Activia yogurt and ambushing innocent shoppers in the grocery store aisles. There are other commercials where women happily swap stories of their gastrointestinal irregularity and how yogurt has helped them get “back on track”. And of course, who doesn’t love the Jamie Lee Curtis/Activia Saturday Night Live skit where Jamie Lee’s character proclaims, “What can I say? People need to poop!”

But in all seriousness, this is a post to help educate on yogurt, not poke fun!

Greek yogurt, flavored yogurt, frozen yogurts, and yogurts that perform “double duty” as a laxative – there are many types and varieties to choose. This post will look at the myriad of yogurts available on the market and why yogurt should be a staple on your grocery shopping list.

“Digestive Health” Yogurts

All yogurts have added bacterial cultures to transform lactose (milk sugar) to lactic acid, giving yogurt its tart flavor and pudding-like texture. Some brands have added strains of probiotic cultures that may aid in digestion. Probiotics are live microorganisms that live in our digestive tract.

In our bodies, the healthy balance of probiotics gets disrupted from antibiotic use, poor nutrition, surgery, stress, alcohol, smoking, pollution and aging. Some scientific studies suggest certain strains of probiotics may help treat diarrhea, yeast infections, urinary tract infections, and irritable bowel syndrome (IBS).

Activia contains a specific strain of probiotic, Bifidus Regularis, that may aid in digestion. Stonyfield Farms adds four probiotic strains to all of their yogurts. Their signature probiotic culture is L. rhamnosus, which may help to boost the immune system and digestive health.

Studies on probiotics claiming to aid in digestion are ongoing. Currently there is no conclusive evidence that these yogurts are a cure for IBS and other digestive disorders. Yet yogurt offers a host of other health benefits; therefore, it will not hurt to incorporate one of these yogurts into your daily nutrition routine.

Greek Yogurt

Greek varieties have been stealing the yogurt spotlight in the past several years. Brands like Fage, Oikos (Stonyfield’s Greek yogurt), and Chobani are gaining in popularity. Greek yogurt has a thicker, creamier consistency than your average yogurt. This is from a straining process that removes the whey, or liquid, from the yogurt.

This straining process makes Greek yogurt higher in protein than regular yogurt. For example, a 6 oz serving of Stonyfield’s Organic Low-Fat plain yogurt has 7.5 g of protein vs. 6 oz of Oikos Organic plain Greek yogurt serving up a whopping 16.5 g of protein.

Another difference: Greek yogurt is naturally lower in sugar. This is because Greek yogurt contains less lactose, or milk sugar, than regular yogurt. Stonyfield’s low-fat plain yogurt has 11.2 g of sugar vs. Stonyfield’s Oikos low-fat plain Greek yogurt with 5.9 g of sugar in a 6 oz serving.

If you are a fan of the taste and consistency of Greek yogurt, it can be a key component to weight management. Its higher protein content will keep you full longer. The lower sugar is a great choice for diabetics and others looking to decrease sugar intake.

Soy Yogurt

Soy yogurt is lactose free because it is made from soy milk. This does not mean it is low in sugar because most soy yogurts are flavored; therefore sugar is added to make tasty flavors like blueberry or strawberry. Most brands use all-vegan ingredients, making it a great choice for those avoiding animal products.

The yogurt super-power Stonyfield has infiltrated this market as well with their O’Soy brand. A 6 oz serving of O’Soy blueberry serves up 7 g of protein and 27 g of sugar. There is only 2.5 g of total fat and no artery-clogging saturated fat.

Other brands include WholeSoy & Co., Silk, and So Delicious. As with any yogurt, taste-testing is a must when it comes to choosing a yogurt that best suits individual palates.

Overall Health Benefits

Yogurt, especially the high-protein Greek yogurt, is an excellent secret weapon to stave off hunger. Fat-free or low-fat versions are best to avoid intake of artery-clogging saturated fat found in yogurts made from whole milk. Beware of high sugar yogurts as well. Fat-free or low-fat plain and Greek yogurt are the lowest sugar options.

If you are not a milk drinker, yogurt is a great way to get calcium in your diet. Some brands include added fiber and omega-3s. And as discussed, some varieties have strains of probiotics that may aid in digestive health and immune function.

Great Ways to Enjoy Yogurt

Mix low-fat plain Greek yogurt with fresh dill, onion powder, garlic powder, and a dash of salt and pepper for a homemade dip or topping for salmon.
Use low-fat plain yogurt as a substitution for mayonnaise or sour cream in recipes including salads such as Cole slaw and Mexican dishes.
Mix low-fat plain or flavored varieties with your morning cereal.
Use low-fat plain or vanilla yogurt as a base to a homemade smoothie.

As with all foods, remember to eat yogurt in moderation.

References:

Picco, Michael (2008, April 18). Probiotics: What are they?. Retrieved August 24, 2009, from Mayoclinic.com Web site: http://mayoclinic.com/health/probiotics/AN00389

Yogurt. Retrieved August 24, 2009, from The World's Healthiest Foods Web site: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=124#healthbenefits

Stonyfield - Probiotic Cultures. Retrieved August 24, 2009, from Stonyfield Farm Web site: http://www.stonyfield.com/wellness/ProbioticCultures.cfm

Oikos Organic Greek Yogurt. Retrieved August 24, 2009, from Oikos Organic Web site: http://www.oikosorganic.com/greekyogurt/

Photo from: http://thumbnails.hulu.com/7/877/19283_512x288_manicured__4dl7+oj5JEK-T4+oJf4jCA.jpg

Pack healthy food, not calories and fat

2009-08-17T10:12:00.009-04:00

By Alison

A fellow RD, Elizabeth Ward, recently offered suggestions for eating healthy while traveling in a USA Today article. Definitely a timely topic as we plow through August and continue our summer getaways by car, train and plane. Traveling can be a great excuse to go into “I’m on vacation” mode and opt for high fat, high sugar snacks and meals.

My husband is used to the rigmarole I go through every time we go away. No road trip of ours is complete without a cooler packed with sandwiches, fruit, and water. There is also a bag of dried foods like cereal, pretzels, and healthy bars that won’t melt in the car.

On road trips, the highways beg for you to pullover and indulge in Carvel, McDonald’s, or other fattening fare. Packing a cooler can help you avoid the sudden impulse to stifle tummy rumbles with fried food, soda and candy. Do it the night before your trip so it’s one less thing to worry about the morning you hit the road. If you don’t have time or room for bringing food, many roadside picks are better than others. Elizabeth Ward offers suggestion of meals under 550 calories at popular stops including Subway and McDonald’s.

Here’s a few more suggestions to add to her list:

Dunkin Donuts: Many choices off of their DD Smart List are lower calorie and fat.

Egg white turkey sausage flat bread sandwich (280 calories, 6g fat, 3g fiber,19g protein)

Plain bagel with reduced-fat cream cheese (430 calories, 11g fat, 3g fiber, 14g protein)

Starbucks:

Grande Strawberry Banana Vivanno Smoothie made with non-fat milk (270 calories, 5g fat, 7g fiber, 15g protein)

Reduced-fat turkey bacon with cholesterol-free egg & reduced-fat white cheddar sandwich (350 calories, 11g fat, 3g fiber, 20g protein)

Local deli/sandwich shop:

Always try to opt for your turkey, roast beef or grilled veggies on bread vs. a bagel, hero or other type of roll. Typically the bread will have less calories than most large rolls.

Get mustard or low-fat mayo vs. regular mayo.

Top your sandwiches with lettuce and tomato for extra fiber.

If you get cheese, ask for one slice, which averages around 70-100 calories and approximately 7g fat. Delis tend to add several slices of cheese and this can tally up quickly.

If there is a salad option, opt for grilled chicken or hard-cooked eggs for added protein. Choose a low-fat dressing and go easy with or avoid the cheese.

Ice cream or frozen yogurt stops:

Go for a "kiddie” or small size of regular or low-fat ice creams/frozen yogurt.

Avoid large sizes, shakes and added toppings.

Pick a sugar cone over a waffle cone. Waffle cones tend to hold more ice cream, meaning more fat and calories.

On our road trips, once we arrive at our destination I seek out the nearest grocery store. I buy milk for my cereal, more fruit, water, and maybe sandwich fixings if we are in the Adirondacks and planning some day hikes. Usually the rooms we stay in have a small refrigerator. If not, I pick up a bag of ice to keep perishables in the cooler.

This is not to say that we don’t go out to breakfast on vacation. When you’re trying to manage feeling overly stuffed and bloated, plus come home with an unpleasant souvenir of added weight after vacation, you must pick and choose your eating battles. For us, we love to indulge on great dinners accompanied by wine and dessert. The next morning, I’m not hungry for a massive breakfast so cereal, fruit and yogurt suits me fine.

Packing a cooler is not practical when you’re traveling via plane or to foreign countries. In these situations, you still may have a refrigerator in your hotel room and access to a local grocery. Pick up some staple items, like local fruit, so you have a healthy snack option in your room vs. visiting the vending machine. If there is no refrigerator, pick up nuts, high fiber cereals, healthy snack bars and other non-perishable items that you can stash.

Vacations are a time to kick back and relax. Enjoy local and decadent foods, but be smart about it. Keeping somewhat healthy while on vacation can help keep your digestive system regular, avoid feeling sluggish, and decrease the chances of weight gain once your return home.

Pregorexia: not eating for two

2009-08-13T11:28:00.005-04:00

By Alison

We all know about anorexia. Some of us may have heard of the latest eating disorder, orthorexia, or obsessive thoughts and measures taken to eat only healthy foods. There is another one: pregorexia.

I found this NY Times blog post: During Pregnancy, Starving for Two - Well Blog - NYTimes.com. It sparked my interest for two reasons: 1) I’m an RD; 2) I’m 29 weeks pregnant. Pregorexia is when women suffer from anorexia-like symptoms during pregnancy. Some speculate that images of super-svelte Hollywood divas with a barely-there baby bump are portraying the wrong image of a healthy pregnancy.

New pregnancy weight gain guidelines released by the Institute of Medicine in May 2009 recommend that a woman who falls within a normal pre-pregnancy weight range (normal BMI = 18-24.9) should gain approximately 25-35 pounds during pregnancy. Recommended weight ranges differ depending on weight status prior to becoming pregnant and if a woman is pregnant with multiples (see Pregnancy Weight Gain, New Guidelines).

Per the NY Times blog post, the momlogic blog posted an article on Maggie Baumann, a woman who gained a healthy 33 pounds during her first pregnancy, but suffered from pregorexia in her second pregnancy. Baumann’s weight gain in her first pregnancy made her feel “out of control”. Control over food and weight is a core desire for most anorexics. She went on to say in the momlogic blog post:

“My first pregnancy I felt so out of control with my body changes ... the stretching of my stomach, the increased size of my breasts ...all those changes made me feel like I was losing myself and my identity of being ‘thin’ and in CONTROL of myself. I don't remember thin celebrities impacting my decision, I just remember my goal of keeping myself small was what was deeply rooted in my core.”

According to an NBC news report, Baumann’s doctor told her she had intrauterine growth retardation, meaning her baby was at risk. This didn’t stop Baumann from eating only 1200 calories per day and sticking to a highly regimented exercise routine. At 5’8”, she only gained 18 pounds during her second pregnancy. Dr. Christine Halaburka (Silicone Valley Pediatricians) noted that restrictive eating during pregnancy can lead to abnormal brain and spinal cord development. The report goes on to mention that Baumann’s newborn developed seizures, which may have been the result of poor prenatal nutrition.

Recently, there has been a surge of news that pregnant women should take precaution when “eating for two”. I addressed this in a previous blog post, Eating for two?, where I discuss that pregnancy is not a license to go on a nine-month food binge. Yet, it seems the scale swings both ways. When it comes to pregnancy, some women are terrified of losing their figures, losing control with food, and reaching the point of no return with weight gain.

Proper nutrition is essential for a healthy baby. Gaining too much or too little weight can have an impact on mom and the baby. I speak of extremes here, not a few extra (or less) pounds here and there. Gaining 40 pounds instead of the recommended 35 pounds probably won’t put a mother and baby at risk. Gaining 80 pounds for a single pregnancy may lead to issues including gestational diabetes, plus make it more difficult for post-partum weight loss.

It is also important to incorporate moderate exercise of at least 30 minutes per day, on most if not all days (see Pregnancy Heart Rate blog articles for more information). Excessive exercise during pregnancy can lead to dehydration, weight loss, excessively high heart rates and overheating; all of which can threaten the developing baby.

Baumann’s daughters are now grown. She is a family therapist and runs two eating disorder support groups in Orange County, CA.

Intriguing weight loss: the cookie diet

2009-08-10T11:22:00.005-04:00

By Alison

A cookie diet. That sounds great, doesn’t it? Yesterday morning I repeatedly saw a commercial with a woman prancing happily across the screen that she lost weight eating cookies. No wonder she was so happy. Eat cookies and lose weight? That’s fabulous!

Already having my suspicions that it’s another gimmicky weight loss program, I figured I’d do my due diligence and get the facts before blogging about it. Well, my suspicions were correct.

This “cookie diet”, marketed as the Smart for Life diet, allows dieters to eat one Smart Cookie every two to three hours. Up to six cookies are consumed prior to dinner. For dinner, you are allowed to eat a 6-12 oz portion of lean protein (chicken or fish only) and five cups of vegetables. The diet promises 10-15 pounds of weight loss per month.

I watched a FOX Detroit interview with Smart for Life’s medical director, Dr. Sasson Moulaui, or “Dr. Sass”. He touted the medically-supervised version of the diet where the dieter will consume at most 800 calories/day. Each cookie provides approximately 100 calories, 5-6 g protein, and 1 g fiber. Also, Dr. Sass says the cookies have some omega-3s, “complex sugars” (whatever those are), are made with triple-filtered water and 60% organic ingredients. So wow – they’re really natural, right? Nothing with 20 ingredients that can sit endlessly on your shelf is “natural”.

There’s more.

Eight hundred calories per day makes my blood boil. There are many published studies that have revealed a link between an 800 calorie/day diet and weight loss. You know what? Anyone who drops down to 800 calories/day will lose weight, no doubt. Does that make it a good idea? Absolutely not.

You will never sustain a healthy diet on 800 calories/day. Once you are ready to maintain weight loss, you will need to start eating at least 1200 calories/day to maintain your weight healthfully (up to approximately 2,000 calories/day depending on individual factors including height, weight, gender, and activity level).

Dr. Sass claims that once you are ready to start a maintenance plan, the cookie diet has trained you to eat “small, multiple meals throughout the day.” No, it doesn’t. It trains you to rip open a package of cookies every few hours. How will you know how to food shop? What about the types of meals to prepare and the right serving sizes? How will you handle going out to eat, holidays, weddings and other occasions?

Here’s another statement by Dr. Sass that really makes me crazy:

“There’s no fruit on the diet because fruit has sugar and it makes you fat and hungry.”

He went on to say that we eat fruit to get vitamins and fiber. On this cookie diet, according to Sass, the vitamins and fiber are in the cookies so we don’t need fruit. But you know what else is also in those cookies? A bunch of junk. Junk like “organic fractioned palm oil” and “organic invert sugar”, which is basically like any other added sugar. Both of these are not necessary in our diet but are required to keep the cookies shelf-stable. There is also “organic brown sugar”. You know what that is? SUGAR.

True, fruit does have sugar, but it most certainly is not fattening, unless you are eating it in an apple pie or blueberry muffin. Fruit is truly “natural”: there are no unidentified ingredients and it contains naturally-occurring sugars (not added). You can’t put fruit in your cupboard and leave it there for months, and this is a good thing.

Per the website, Smart for Life has locations where you can receive “weekly accountability and personalized counseling”, and your progress will be monitored by an “on staff physician”. If this is all true, then perhaps Smart for Life has a leg-up on the typical diet centers run by a so-called weight loss authority with no registered dietitian (RD) credentials. But don’t be fooled. Dieters still have a lot of work to do on their own.

Smart for Life smells like another empty promise in the weight loss dreamland. Drink the shakes, eat the bars, detox your body and you’ll get that coveted jump start to weight loss. If you are considering this or a similar diet, please reconsider.

Don’t be fooled. Losing weight is hard work. Anything that makes weight loss seem effortless like chomping down packaged cookies should raise an eyebrow. Just because it is backed by a doctor doesn’t mean a thing. It’s important to consult with a trained professional, such as a registered dietitian, who is going to teach weight loss through eating real food, regular exercise and learning behavior modification techniques.

A good place to start is doing some homework. Be sure the facts are coming from reputable resources. Here are some links to help you get started with the proper approach to weight loss:

Health Castle’s Weight Loss Center – tons of information on healthy weight loss, plus reviews of other gimmicky diets, all written and reviewed by registered dietitians

Children eat when hungry, stop when full – my post from 8/6 about learning to get in touch with your true hunger.

Steps to a Healthier Weight – At mypyramid.gov. All content written by trained healthcare professionals.

Physical Activity Tips via the Center for Disease Control’s website (CDC)

Good luck!

Children eat when hungry, stop when full

2009-08-06T10:27:00.002-04:00

By Alison

I have heard about this concept repeatedly: watch a child at mealtime and you will learn the proper way to eat. Children eat when they are hungry and stop when full. If a child eats only one-fourth or one-half of her plate, mommy may say, “Finish your dinner!” Thus begins the slow road to overeating and joining the clean plate club.

This concept of going back to a child’s way of eating is branded in the nutrition world as intuitive eating or mindful eating. Both concepts involve psychology coupled with nutrition practices to bring people back in touch with true hunger. This means not eating just because the clock says it’s noon and time for lunch, or because a buffet prompts your mind to naturally have seconds, thirds and fourths.

Intuitive eating practices have been the focus of several clinical studies. This very topic was the focus of my nutrition masters thesis. What prompted me to choose this topic was a book titled Intuitive Eating written by two dietitians, Evelyn Tribole, MS, RD, and Elyse Resch, MS, RD, FADA. The book’s intuitive eating ideas are built around 10 steps, which I will outline below with my added two cents:

Reject the diet mentality – Basically, stop dieting once and for all. Where do you get with diets? Lose weight, gain it back, do it over again. Fun.
Honor Your Hunger – Be sure to eat every 3-4 hours. If you’re belly rumbles, don’t ignore it. This means you need food, whether it’s a meal or small snack. Staying on top of your hunger will help you avoid becoming ravenous and eating four slices of pizza.
Make peace with food – I love ice cream. If I didn’t allow myself to have a couple scoops on a regular basis, I would eventually binge out on a “Gotta Have It” sized Cold Stone. Instead, I eat ice cream about 4x/week. My mother was going to buy an ice cream cake for my birthday and I told her not to bother. I’ve been eating it so often that it’s not that big of a deal to me anymore.
Challenge the food police – Food Police are the voices in your head that say silly things like, “You are ‘good’ if eat 1200 calories or less today.” No, you’re not. You are good if you eat when hungry, choose nutritious foods, workout consistently, and feel energetic and healthy as a result. That is what feeling good is all about.
Respect your fullness – When eating, rather than inhale your food at warp speed, take it slow and check in with yourself. On a level of 1-5, how full are you? Getting there? Almost satisfied? Be like the Okinawans and eat until you are 80% full, then stop. Walk away from the food and wait 15-20 minutes. I bet you won’t need anymore food.
Discover the satisfaction factor- Take pleasure in your eating experience. Don’t shove in lunch while hunched over your computer. Try to step back from work, even if for 15 minutes, and eat with no distractions. Sit down at the dinner table and have conversation with your family rather than eat individual dinners in front of the TV.
Honor your feelings without using food – This is a big one. It’s going to take more than reading a book for some to get over stuffing emotions with food. Recognize when it may be time to consult with a therapist. Many times food issues run deeper than simply knowing the right foods to choose and counting calories.
Respect your body – Respect who you are and understand the body you’ve been given. If you are striving to be a perfect size 4, but your body plateaus at a size 8, this may be where your body is comfortable and happy. Accept it. Don’t fight it.
Exercise, feel the difference – This should be #1. Exercise will have a positive impact on all nine other steps. Exercise will increase metabolism, add or preserve muscle mass, improve your cardiovascular system’s functionality, and increase the “feel good” chemicals bouncing through your brain (less depression). Overall you will make healthier eating decisions because of exercise.
Honor your health – You don’t have to have a picture-perfect diet 100% of the time. I eat French fries, chocolate cake, and pizza. The key is to eat these types of food less often and include healthier, whole foods in your diet more often.

If these steps intrigue you, I urge you to pick up a copy of Intuitive Eating. Here’s a few other places that explore getting back in touch with true hunger:

Mayo Clinic Blog: Children offer lessons in healthy eating

The Center for Mindful Eating (TCME)

Intuitive Eating (website)

Feel free to comment if you practice or would like to try getting back in touch with true hunger!

Clif Mini Bars

2009-08-05T08:48:00.002-04:00

By Alison

Ever in need of a quick, low-calorie, on-the-go snack but one that will keep you satisfied? There are many 100-calorie snacks on the market. Most of them are made of all or mostly refined carbohydrates (flour, sugar) and little or none of the stuff that will keep you satisfied such as fiber, protein and unsaturated fats.

A half of a peanut butter sandwich would be perfect, but not always practical when running errands or dashing between business meetings. I found the best 100-calorie, stash-in-your-pocket snack. It’s the “mini-me” of Clif Bars, known as Clif mini energy bars. Nutritional information for one bar includes:

Calories	100
Total Fat Saturated Fat	2 g 0.5 g
Cholesterol	0 mg
Total Carbohydrate Fiber Sugar	18 g 2 g 9 g
Protein	4 g

The fiber, protein and fat content are guaranteed to keep you full longer. Based on the mini bar’s nutrient profile, this is somewhat of a “nutrient dense” food, meaning that in a small amount of calories there is a lot of nutritional bang for your buck. On the down side, the Clif Bar is a processed and packaged food; therefore, it’s not a superior nutrient dense food like fruits, vegetables, nuts, or non-fat dairy products.

Despite the fact that it is processed, the ingredient label includes mostly all natural and organic ingredients. Using the chocolate brownie flavor as an example:

Carbohydrate sources include organic rolled oats, ClifCrunch ® (a mix of apple fiber, organic oat fiber and other natural ingredients), organic brown rice syrup and chocolate chips
Protein sources are soy-based; the peanut butter flavor gets protein from peanuts.
Fat sources include organic milled flaxseed, organic roasted soy beans

A box of 18 mini bars typically retails for approximately $11. This includes a variety pack of 6 chocolate chip, 6 crunch peanut butter (my fave!), and 6 chocolate brownie. They can be found online at amazon.com, but I’ve also spotted them at Target and Harmon Drugs.

As with all energy bars, taste-testing is crucial. Just because I like them doesn’t mean you will. I’d recommend going to your local grocery, drug or health food store and picking up one Clif Bar in a flavor mentioned above. See how you like it before picking up a box of 18 minis. It is certainly a different taste from cereal-type snack bars like Kashi, but as far as energy bars go, I give them a “food snob” stamp of approval for hunger-satisfying taste in a small package.

Choosing healthy Mediterranean fare

2009-08-02T09:29:00.006-04:00

By Alison

Nutrition headlines have been touting the benefits of a Mediterranean diet. Are new Mediterranean restaurants cropping up around your neighborhood? Where I live on Long Island, there are certainly more restaurants serving up Greek and Turkish cuisine amidst the overwhelming crowd of Italian restaurants, Chinese food takeout, fast food joints and pubs.

Click the link to read part 2 of my 10-part series on how to find healthy menu items at local Nassau County restaurants. Even if you don't live in the area, this article can provide tips to help you navigate a Greek/Turkish restaurant in your neck of the woods: Healthy bites: Mediterranean in Garden City

Posted using ShareThis

Watermelon: Post-Workout and Disease-Fighting Secret Weapon | Workout Mommy: fitness and exercise tips for busy moms and dads

2009-07-30T17:43:00.010-04:00

Watermelon: Post-Workout and Disease-Fighting Secret Weapon

I wrote this as a guest post on a great blog, Workout Mommy. I've heard lots of people categorizing watermelon as "bad" and equating it with a bag of Skittles. Not true! The nutrients in watermelon can help with vision, tissue and bone repair, and aid in cancer prevention. Want to know how? Click the link above to see the article and read on.

While you're there, I urge you to search around Workout Mommy. This highly energetic blog is buzzing with great health & fitness tips for moms. Written by Lisa, a fitness trainer, workout junkie and now a mommy struggling to fit in her workouts. I think we can all relate to her whether a mom or not!

Heart-Healthy Misters

2009-07-28T14:53:00.001-04:00

By Alison

We have all heard of the benefits of olive oil. It’s widely used in a heart-healthy Mediterranean diet. Rachel Ray drizzles EVOO over her most scrumptious recipes. Not to mention, the versatility of olive oil is far-reaching: from cooking to salad dressings to a bread basket accompaniment. In dietitian-speak, olive oil is a monounsaturated fat that can help reduce your low-density lipoprotein (LDL) cholesterol, or “bad” cholesterol.

Last night I used a new product, Gourmè Mist, and I must share the details! Gourmè Mist is a new, non-aerosol alternative to olive oil sprays. Touted by its creators as “eco-friendly”, users manually pump the spray bottle vs. using an aerosol can mechanized by chemical propellants.

I tried Gourmè Mist’s Organic Extra Virgin Olive Oil Mister to coat a baking dish for chicken, and the Barrel Aged Balsamic Vinegar Mister to zest up my broccoli. I pumped the bottles a few times, then sprayed. They sprayed easily and evenly. Ever pour olive oil and, OOPS, way too much comes out? Hands-down, the pump-spray method provides more control over the amount of oil and vinegar used vs. pouring from a bottle. When compared to aerosol spray oils, such as PAM, Gourmè Mist offers slightly more control.

Why use a spray? When a spray is used correctly, a little can go a long way. Despite the health benefits of olive oil, remember that less is more and drenching is not a good idea. From a weight management perspective, keep in mind that one tablespoon of olive oil is 120 calories and 14 grams of fat. Healthy veggies can soak up olive oil like a sponge! Olive oil sprays are designed to lightly coat your foods.

Just be sure you are mindful of how long your finger is pressing on the spray button! Spray oils lure consumers in with labels reading 1-5 calories per spray. But this usually means a spray lasting one second in duration. Longer sprays = more calories. Simple.

So what’s the deal with aerosol sprays and keeping ‘green’? Debatable. I am NOT an environmental expert. There is some speculation if aerosol spray oils are eco-friendly or not. Chlorofluorocarbons (CFCs), an ozone-depleting propellant once used in aerosols, were banned. Aerosols now use hydrocarbons as a propellant, which are said to be more earth-friendly according to aerosol-proponents. Others say hydrocarbons may contribute to global warming.

To be even more environmentally-conscious, there are misters on the market made from stainless steel or aluminum, therefore they are completely reusable. Plus you can use the olive oil brand of your choice.

If you don’t want to be bothered with cleaning and refilling a reusable mister, Gourmè Mist bottles are recyclable, so they’re the next best thing. In addition, the bottles don’t require refrigeration, making them convenient for travel, or to stash one in your office to use on salads.

More on Gourmè Mist:

Gourmè Mist oil misters come in USDA organic olive and canola oil, and natural extra virgin olive oil. Their vinegar sprays include barrel aged balsamic vinegar, balsamic vinegar and pomegranate, and balsamic vinegar and raspberry. All are available in a 6.5 fluid ounce container or a convenient 3.5 fluid ounce travel size for on-the-go misting.

If you don’t see these misters in your local supermarket, it may not have made it to your neck of the woods yet. Check out their website to find a list of stores carrying the misters or purchase directly from the website: Gourmè Mist.

Here’s to healthy misting!

Alison the New Long Island Diet & Fitness Examiner

2009-07-27T12:04:00.002-04:00

I am excited to announce that I will be writing for a website called Examiner.com. Specifically, I am the Long Island Diet and Exercise Examiner. I plan to cover healthy eating and exercise topics with a local Long Island, NY angle. Other topics will mirror general food and nutrition news as covered here on Food Chat.

You can check out my page by clicking this link:
Long Island Diet and Exercise Examiner

Take a look at my FIRST Examiner article: Healthy dinner hot spot in Garden City: Ro Tico Rotisserie Cafe.

This is a review of a healthy dining hot spot, somewhat new to the Seventh Avenue strip in Garden City. Rotisserie chickens are a great way to get a healthy dinner ready for the entire family in a pinch. A much better choice than calling your local pizzeria. Read all about Ro Tico and be sure to look out for future articles on Examiner.

Posted using ShareThis

Is Stevia the Answer to Our Sugar Prayers?

2009-07-24T09:03:00.010-04:00

By Alison

I was in the grocery store going to pick up my usual Tropicana orange juice when I saw a new version announcing "50% less sugar" on the carton. They call it Trop50. Curious, I picked it up and examined the label. Concerned over taking in too much sugar from juice, I wanted to see what this lower sugar version was all about.

Since I'm not a big fan of artificial sweeteners, I reviewed the ingredients, didn't find any, and dropped the juice into my cart. Later that night, I woke up and poured my routine glass of juice (strange nightly habit of mine). One sip and I knew something was up. I began examining the label again. In a small section I read that this juice did in fact contain some sort of "sweetener".

The sweetener is called stevia and it's marketed as PureVia (rebaudioside A or Reb A, the active ingredient) or TruVia, which is stevia sold in packets. The Japanese have been using stevia for decades with no adverse health events reported. Stevia is not considered an “artificial” sweetener because it is derived naturally from the stevia plant. It is calorie-free and 250-300 times sweeter than sugar. What? How can this be? And is this safe?

In December 2008, the FDA granted stevia as Generally Recognized as Safe (GRAS). Ingredients used as food additives that are given the GRAS stamp-of-approval by the FDA means that there are no reported adverse events, therefore safe and no additional testing is warranted. Last year, a joint global health committee on food additives declared stevia safe. A safe dose for a 150-pound person would be approximately 15 packets of stevia per day, which is a ridiculous amount (Environmental Nutrition, April 2009).

Prior to receiving the GRAS stamp of approval, it was only available on the market as a dietary supplement. Despite the GRAS approval, the Center for Science in the Public Interest (CSPI), a Washington, D.C.-based consumer advocacy group, is skeptical. According to an article in CSPI’s Nutrition Action Healthletter (April 2000), before December 2008, approval by the FDA of stevia for use in food was declined because the agency did not believe it had enough evidence to declare it as safe. The article mentions earlier studies conducted on animals showed a possible link between stevia consumption and reproductive issues, cancer and interference with energy metabolism. CSPI believes the December 2008 approval of stevia as a GRAS ingredient was a rush job, and that there needs to be more rigorous testing of all GRAS-categorized ingredients.

Despite the adverse events reported in earlier studies conducted on animals, stevia may seem like a godsend to diabetics, yo-yo dieters and sweets addicts. Very sweet, calorie-free, and best of all, natural. Consumers are becoming more in tune with eating less processed foods and gravitating toward labels that scream out “all-natural”. Although stevia seems to get a general thumbs-up on safety, consumers must keep in mind that because something is natural does not mean it’s safe. There are many natural herbs and supplements that have been pulled off the market. Plus, many still on the market could have an adverse effect when combined with certain medications. In the case of stevia, when combined with diabetes or blood pressure medications, this may result in hypoglycemia (low blood sugar) or hypotension (low blood pressure), respectively.

And what about taste? I tried a sample of stevia a few years ago in coffee. At first I thought the coffee was bad, but then I realized it was the stevia. In my opinion, it has a horrible aftertaste. When I took my first sip of Trop50 it had that same nasty aftertaste. I didn’t want to be wasteful so I tried it again. Nope. I’m going back to my usual OJ with real sugar.

My RD perspective? If you are concerned about your sugar intake, take a snapshot of your day. How is sugar getting into your diet? For example, let’s say you dump a ton of sugar into your morning coffee accompanied with a donut. Then you decide to start using stevia in your coffee along with the donut. I think it would be better to use a couple teaspoons of real sugar in your coffee and ditch that sugary donut altogether. If you like to eat something sweet in the morning, even opting for a high fiber “pop tart” or cereal bar in some cases is a better option than the donut.

So is stevia the answer we’ve all been looking for? I’m not sold, that’s for sure. If you like stevia, using it in moderation should not wreak havoc on your health. But until more studies are done, consider opting for real sugar or using stevia and other sweeteners sparingly.

Sources:

Newly Approved Stevia Sweetener Beckons, But Is Natural Safe Enough? (April 2009). Environmental Nutrition, Retrieved July 24, 2009, from http://www.environmentalnutrition.com/issues/32_4/inthenews/151840-1.html

Schardt, D (April 2000). Stevia - a Bittersweet Tale. Nutrition Action Healthletter, Retrieved July 24, 2009, from http://www.cspinet.org/nah/4_00/stevia.html

Tropicana: Products. Retrieved July 24, 2009, from Tropicana.com Web site: http://www.tropicana.com/#/trop_products/productsLanding.swf?Trop50

Voiland, A (July 28, 2008). The Zero-Calorie Sweetener Arrives. US News and World Report, Retrieved July 24, 2009, from http://health.usnews.com/articles/health/living-well-usn/2008/07/28/the-zero-calorie-sweetener-stevia-arrives.html?PageNr=1

Zeratsky, K Nutrition and Healthy Eating. Retrieved July 24, 2009, from Mayoclinic.com Web site: http://www.mayoclinic.com/health/stevia/AN01733

Image from: http://www.thesuperfoodco.co.uk/stevia-extract-powder-30g-200300-x-sweeter-than-sugar-p-368.html

Eating for Two?

2009-07-21T16:52:00.001-04:00

By Alison

I am a mom-to-be and registered dietitian (that's me in the picture). So, I follow a very perfect diet and never fall prey to the pickles and ice cream calling my name late at night. Yeah, right!

While studying nutrition, pregnancy was a small chunk of the curriculum, squeezed among various science, management, food science and medical nutrition therapy courses. The true hands-on training for eating while pregnant came during my stint as a clinical dietitian counseling expectant mommies and now my own personal experience as a mom-to-be.

As a clinical dietitian, I was assigned to the antepartum (prenatal) unit where expectant mothers with complications such as gestational diabetes, preeclampsia, hyperemesis gravidarum (constant nausea and vomiting) were treated. My job was to counsel them specifically on their current condition. For example, explaining a low-sugar, low refined carbohydrate, high fiber diet to a gestational diabetic (woman with diabetes while pregnant).

Each counseling experience was an opportunity for me to also go over the general guidelines of healthy eating during pregnancy. I am never one to use the word "no" when it comes to food. Unfortunately, in the case of expecting mothers, there are some temporary diet no-no's to avoid in order for mom and the developing fetus to keep safe. I was surprised to find out how many women, well into their second and third trimesters, were misinformed or never truly informed at all. Some were eating cold cuts, soft cheeses, and gaining weight like rapid fire. Others thought "limiting high mercury fish" meant stop eating fish completely.

Here's some enlightenment from an RD mom-to-be:

You Are Not Always Eating for Two
You ARE eating for two when it comes to consuming foods and drinks that are beneficial to you and your developing baby. But when it comes to consuming calories, pregnancy is not a license to inhale any donut or ice cream sundae that isn't bolted down. In the first trimester, most don't even need many extra calories from what they were eating prior to becoming pregnant. Average weight gain in the first trimester is approximately one pound per MONTH (not week). If you are underweight, you may want to have 100 extra calories/day during the first trimester. If you suffer from "morning sickness", or as I experienced, all-day sickness, you may actually eat less than normal and lose some weight. This shouldn't be an issue once the nausea subsides; hopefully you'll make up for eating in your second trimester.

Once the second and third trimester hit, you only need approximately 300 extra calories per day. This is not a blanket statement to be followed by all pregnant women. I hate giving calorie levels and weight markers. Numbers tend to make women crazy and it is truly an individualized formula based on several factors including pre-pregnancy weight, exercise levels, and current diseases (e.g., diabetes).

When it comes to eating, listen to your body. Now in my second trimester, I'm definitely hungrier and feel like I'm eating the same way I did when I trained for the marathon a few years ago.

If you want to use the extra 300 calories/day as a guide, here's a snapshot of what that can be:

Add a small handful nuts (2 Tbsp) to your morning cereal = 100 calories
6oz low-fat Stonyfield yogurt for an afternoon snack = 135 calories
8oz glass of non-fat milk with dinner = 90 calories

There's your extra 300 calories! It's actually 225 calories, but this is what I mean about not getting all crazy with the calculator. Have a general idea of what you're eating. If you're taking in 600 extra calories a day, and your OB/GYN makes a comment about your weight gain being on the high side, it's time to cut back a bit.

I'll Have a Roast Beef Sandwich, Please
Sometimes you just want a good turkey or roast beef sandwich. This is a luxury that experts advise to avoid while pregnant. Deli meats and hot dogs can harbor listeria. Listeria may cause miscarriage, premature delivery, infection or in some cases, stillbirth. Many expecting moms I talk to have heard of avoiding soft cheeses (brie, goat, feta) for this reason, but so many never heard of the cold cut issue. It is reported that you can safely eat cold cuts if they're re-heated to a steaming hot temperature. I nuked my turkey one day until it resembled raw hide. I'm not sure the end result was worth it!

What? No Sushi?
It seems to make sense that raw fish may not be a good idea while pregnant. I found a way to still enjoy sushi - I order a vegetable roll, avocado roll, or tempura-style roll (tempura = fried, so it's cooked).

Most pregnant women know about the mercury content in fish. For some reason, women hear "watch your fish intake" and interpret it as "don't eat fish at all". If you enjoy seafood, you should certainly fit it into your diet. There are numerous health benefits for you and your developing baby when fish is consumed in moderation. The omega-3 fatty acid content of fish can help fetal brain development and may be associated with higher IQs, less behavioral problems and better verbal skills.

If you want to avoid fish, keep away from large ones like swordfish, shark, king mackerel and tile fish. The larger the fish, the more mercury it may contain. You can safely eat 12oz/week of low-mercury fish such as shrimp, canned light tuna, salmon, catfish and cod.

Caffeine & Alcohol Buzz
The latest low-down on caffeine is that women can safely drink approximately 150-300 mg of caffeine per day while pregnant. To put this into perspective, a regular-sized Dunkin' Donuts coffee has 210mg caffeine. Check out this chart to find out the caffeine content of your favorite beverages, from coffee to tea, soda and even chocolate: http://www.cspinet.org/new/cafchart.htm

Ah, and then there is alcohol. My husband and I have been to the California wine country twice, the eastern Long Island vineyards countless times, and we have one of those nifty refrigerated wine cellars in our home. Needless to say, cutting out the wine habit has been a tough one for me. While there is no solid evidence that having one or two alcoholic drinks (6oz wine, 1 shot liquor, or 12 oz beer) per week can cause fetal damage, mostly any recommendation out there says to avoid it at all costs.

Alcohol, along with all other nutritional recommendations, obviously come down to the mother's choice. The evidence is there, and you need to make a decision. Do I have that champagne toast on New Years? Do I eat the turkey sandwich? Should I stuff my face anyway and risk getting gestational diabetes because, heck, I'm pregnant!?!?

The choice is that of the mother. In general there are many "food rules" for us to follow all of our lives, pregnant or not, and it can make your head spin.

Be sensible. Think healthy. Here's to a healthy pregnancy!

References:
Baldauf, S. (2009, April 16). Eating Fish During Pregnancy: What's the Right Approach?. Retrieved July 21, 2009, from US News and World Report Web site: http://health.usnews.com/articles/health/diet-fitness/2009/04/16/eating-fish-during-pregnancy-whats-the-right-approach.html

Listeria and Pregnancy (2008, October). Retrieved July 21, 2009, from Americanpregnancy.org Web site: http://www.americanpregnancy.org/pregnancycomplications/listeria.html

Pregnancy Nutrition: Foods to avoid during pregnancy (2009, May 30). Retrieved July 21, 2009, from Mayoclinic.com Web site: http://www.mayoclinic.com/health/pregnancy-nutrition/PR00109

Don't Chuck the Yolks!

2009-07-20T11:05:00.001-04:00

By Alison

I love eggs. Deviled eggs, egg salad, eggs on a bagel or English muffin, frittatas, French toast... I can go on and on.

Eggs have been praised as a superior source of protein. Equally, they have been chastised for contributing to high blood cholesterol levels. Supermarkets carry them in various sizes, varieties and price ranges. Varieties include organic, cage-free, added omega-3s and white or brown shell colors. They are also available as packaged liquid eggs, containing all egg whites or the whole egg.

Confused on the best pick?

First let's talk size and nutrition information for the whole egg (yolk and white):

Medium - 63 calories, 4g fat (1g saturated fat), 186mg cholesterol, 6g protein
Large - 71 calories, 5g fat (2g sat fat), 211mg cholesterol, 6g protein
Extra Large - 80 calories, 6g fat (2g sat fat), 237mg cholesterol, 7g protein
Jumbo - 90 calories, 6g fat (2g sat fat), 266mg cholesterol, 8g protein

Whole eggs are also a good source of selenium, iodine, vitamin B12, B2, and some vitamin D - the sunshine vitamin many of us lack. What other hidden gems do eggs provide? Unfortunately, those who toss the yolks are missing out on some of the greatest egg attributes, not to mention wasting food and money. Here's what anti-yolk folks are missing:

Eggstra Protein
The white of a large egg has 4g of protein. A whole large egg has 6g of protein. So if 4g are in the white, guess where the other 2g are? In the yolk.

Choline
Yolks contain choline, which plays an important role in brain and memory function. Some studies show choline is a very important prenatal nutrient for expecting mothers; it aids in developing parts of the brain responsible for learning and memory. A large egg contains 125mg of choline, approximately 22% of an adult's daily needs. More than 90 percent of American adults are deficient in choline. Older Americans are the most deficient. My guess is that the older we get, the more health problems we encounter, such as high cholesterol. The doctor puts you on lipid-lowering meds, tells you to "stop eating so much cholesterol" and sends you on your merry way. So what do you do? Start throwing out yolks or avoiding eggs altogether, thus missing out on a great source of choline.

Lutein & Zeaxanthin
These are powerful antioxidants that have been shown to help decrease the risk of macular degeneration, the leading cause of blindness in older adults.

So that's what you get if you hold on to them yolks! But what about all these fancy eggs on the market? Are they a better bet?

Once upon a time, you went to the local market and picked up a dozen eggs. There was no thought process involved. Now the egg industry has thoroughly confused us with organic, cage-free, omega-3 enhanced and cholesterol-free packaged eggs (e.g., Egg Beaters or Better 'n Eggs).

Organic eggs come from hens that are fed certified organic grains. No pesticides or fertilizers are used, and growth hormones and antibiotics are prohibited. Cage-free eggs were produced by hens able to run around the barn floor vs. being locked up in a cage. Omega-3 eggs may suggest an image of eggs injected with an omega-3 serum, but these are eggs produced by hens fed a diet rich in flax seed, yielding eggs rich in not only anti-inflammatory omega-3s, but in the antioxidants lutein and zeaxanthin. In all cases, you will get the same nutrition and health benefits from these fancy eggs as you would from a regular egg. The only exception is that regular eggs do not have omega-3s, so this is the added bonus you get from omega-3 enhanced eggs (and you will pay for it too, but it may be worth it if you're not a fish eater).

And what about brown or white? Ever since nutrition news has been singing the praises of complex carbohydrates like whole wheat bread, suddenly everyone thinks any food that is brown is better. Not true. Brown eggs and white eggs have the same nutritional value. The only difference is brown vs. white eggs come from different breeds of hen. Brown does not equal a healthier egg.

Finally, I must address the cholesterol issue. The major culprit in high blood cholesterol is saturated fat in the diet. Foods high in saturated fat include fatty cuts of meat, the skin on chicken, whole and 2% milk, cream sauces, ice cream, cheese and butter. Cholesterol from the diet, found in food such as egg yolks and shellfish, do not effect blood cholesterol levels as much as saturated fats. Patients with high cholesterol should keep dietary cholesterol intakes to no more than 300mg per day, according to the American Heart Association (AHA).

So where do eggs fit in? If you suffer from high cholesterol, try keeping egg yolk intake to 2-3 yolks per week maximum. This way, you will reap all the benefits the yolk has to offer without consuming too much saturated fat and cholesterol. Also keep in mind the way your eggs are prepared. Fried eggs, omelets with cheese, eggs served with hash browns or bacon will significantly increase the amount of saturated fat in your diet. So don't always blame the poor, defenseless yolk when it's accompanied by a side dish of fat-laden grease!

To decrease yolk intake, but not cut them out entirely, try making an omelet or egg salad using one whole egg combined with a few egg whites. Also, try alternating between whole eggs and packaged eggs such as Egg Beaters. They are made from real eggs, mostly whites, and get the yellow-orange coloring from beta carotene, not dye. Some packaged egg substitutes are all whites, others have yolks. The all white varieties contain no cholesterol.

Eggs are a great way to start your day, as the high protein content will keep you full longer. You could make deviled eggs as appetizers, egg salad with hummus instead of mayo for lunch, frittatas loaded with veggies, French toast with whole wheat bread, and even an omelet for dinner.

I'm making a frittata tonight for dinner with chopped peppers, scallions, green beans and some low fat cheese. What about you?

Sources:
Eggs. Retrieved July 20, 2009, from The World's Healthiest Foods Web site: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=92

Nutrition Facts. Retrieved July 20, 2009, from Nutrition Data Web site: http://www.nutritiondata.com/facts/dairy-and-egg-products/112/2

Tsang, Gloria (2008, February). Eggs Nutrition: Are some eggs healthier than others?. Retrieved July 20, 2009, from Healthcastle.com Web site: http://www.healthcastle.com/egg.shtml

Zelman, K.M. (2005, March 1). Good Eggs: For Nutrition, They're Hard to Beat. Retrieved July 20, 2009, from WebMD Web site: http://www.webmd.com/diet/features/good-eggs-for-nutrition-theyre-hard-to-beat

Image from: Whole Foods Market

Hummus: Helps Decrease Hunger Grumbles

2009-07-17T11:37:00.015-04:00

By Alison

I was scanning the hummus aisle at my local Stop 'n Shop yesterday only to find that my favorite brand, Sabra, was unfortunately not in stock. This inspired me to write today's post about hummus. Many times I've recommended hummus to clients as a great-tasting, healthy "spread". Some would ask: "What's hummus?" or "Isn't that fattening?"

Hummus is a Mediterranean spread commonly made from a chickpea (garbanzo bean) and tahini (ground sesame) base mixed with olive, soybean or canola oil to form a creamy paste. It can be plain or flavored with spices, veggies, nuts and more. On average, one serving (2 tablespoons) of hummus provides approximately 50-60 calories, 2-5g of fat (most is heart-healthy unsaturated fat), 3-5g carbs, 1g fiber and 1g protein. The combination of carbohydrates and protein from the chick peas plus healthy fat from canola or olive oil will keep you full longer.

Some think hummus is "fattening" because if you dip endlessly into it, the fat grams can add up. As with anything, you should watch your portion size. When thinking of fat grams, keep in mind that the unsaturated fat in hummus makes it a great dip or spread alternative to higher saturated fat alternatives including mayonnaise, sour cream and cream cheese-based dips.

Hummus is usually found near the produce or deli aisles in refrigerated shelving at most grocery stores. There are many brands available on the market including: Athenos, Cedar's, Trader Joe's, and other store brands.

As I mentioned above, Sabra brand hummus is my personal favorite. I discovered Sabra one year ago and never turned back! Some hummus brands taste too pasty and lack zesty flavor. Sabra hummus is creamy and smooth. The flavored versions include roasted red pepper, Greek olive, peppadew, jalapeno, hummus with roasted pine nuts, and my very personal fave, supremely spicy. Using the roasted red pepper as an example, when you open the lid, there are bits of roasted red pepper atop the creamy hummus. All you need to do is mix the red pepper in and your in business.

I've found some great ways to enjoy this gourmet-tasting spread:

Spread on crackers
Use as a dip with veggies or pita pieces
Make egg salad with 1-2 tablespoons of hummus rather than using mayonnaise
Take hard-cooked eggs, pop out the yolks, and add hummus into the whites for a snack or creative party appetizer
Add in a wrap as a base to any sandwich
Spread lemon-flavored hummus on white fish such as flounder or tilapia and bake

If you're not in a time crunch and feel like making your own, even better! There are tons of hummus recipes available on recipe websites and in cookbooks. But don't feel guilty if you opt for store-bought hummus. Especially in the case of Sabra, the ingredients are few and mostly natural. This is NOT a product with 15+ unidentifiable ingredients lurking in a forever-shelf-stable food item. Most store bought hummus must be refrigerated and should be used within 1-3 months, depending on the use-by date.

If you haven't tried it already, spread some today. I bet you'll love it!

Is Your Grill the Next Joe Camel?

2009-07-16T08:19:00.010-04:00

By: Alison

It’s July, so most of you have been grilling for several months, or all year round for those die-hard grillers. As a dietitian, I always recommend to grill, bake, broil, steam or sauté meats as opposed to frying. The number one reason is to reduce the amount of saturated fat in the prepared meat.

So here you are, firing up the grill every night, thinking you’re a lean grilling machine while serving up beef, chicken and fish with perfect grill marks. Then you start reading the latest headlines that grilling may be connected to cancer, diabetes and kidney disease. Time to throw in the towel and start eating KFC or become vegan, right?

Not so fast. Here’s some of the latest study findings on the link between grilling and disease:

AGEs -->Inflammation --> Diabetes, heart and kidney disease

According to an article in the July 2009 issue of Environmental Nutrition, compounds known as “advanced glycation endproducts” or AGEs, form in foods when they are exposed to high heat and little water. So frying, broiling, or grilling will increase AGEs in food more than steaming or boiling. AGEs can increase stress and inflammation in the body, leading to diabetes, cardiovascular and kidney disease. AGEs tend to be more of a problem in older people because kidney function tends to decline with age. When kidneys do not operate at their maximum capacity, they are less efficient at filtering out disease-causing compounds like AGEs.

PAHs & HCAs --> cancer-causing (carcinogenic)

Polycyclic aromatic hydrocarbons (PAHs) are caner-causing agents formed by the fat drippings that fall into the hot grill. The developing smoke carries the PAHs into the meat. Longer grill time causes compounds within the meat to react and form heterocyclic amines (HCAs), which have been shown to cause breast, colon and prostate tumors in rats and mice.

Great. Now what?

1) Don’t fry. Frying is the worst way to prepare foods when it comes to developing AGEs. Not to mention, frying also packs on the saturated fat, leading to increased blood cholesterol levels and other cardiovascular issues.

2) Slow-cookers can be your friend. True, it’s not grilling, but slow cookers can yield some juicy-tasting dishes! Slower cooking will help reduce AGEs; however, slower cooking on the grill means more time on the grill, thus more time to increase PAHs and HCAs. When not grilling, a slow-cooker method is perfect to avoid all three disease-causing compounds.

3) Don’t charbroil are make shoe leather – decrease grill time. Try steaming, microwaving or slowly baking your food for a short period of time until cooked halfway, then finishing it off on the grill to reduce total grill time. When dining out, ask for meats cooked medium or medium-rare. NOTE: only do this at a reputable restaurant with a clean bill of health.

4) Choose low-fat, lean meats (as always). Grill meats that have a lower fat content to avoid fat drippings. Leaner cuts include 95% lean ground beef; plus round, shoulder, strip, tenderloin and T-bone cuts of steaks. The leanest cuts of meat (lowest fat content) include: eye of round roast, top round steak, mock tender steak, bottom round roast and top sirloin steak. Look for “choice” or “select” on the label; “prime” is real tasty, but a lot more fatty. As always, chicken or turkey breast and fish are great choices.

5) Spice it up with marinades. Use a spice-containing marinade to inhibit some of the carcinogen-forming compounds. One study has shown that the more spices in the marinade, the better to fight against HCA formation.

6) Be veggie-licious. Add more veggies! As always, use the healthy “plate method” when eating. Fill ¼ of your plate with a lean protein (meat) choice, ¼ with your starch (potato, pasta, rice, etc.) and at least ½ filled with veggies!

As I’m writing this post, I feel bad. I sound like the food police and just rained on your barbecue parade. Please don’t trade in your grill! If you use the grill once or twice a week, this isn’t too excessive. If you think you are the next Bobby Flay, grilling every night, try cutting out 2-3 grill nights and do some steaming, slow-cooking or even cooking up marinated veggies or tofu on the grill for a “vegetarian” night.

These studies are not the be-all, end-all to grilling. Just as we are increasing our awareness on sun exposure and skin cancer, it doesn’t mean you should become a True Blood vampire and only to come out at night. There’s sun block. Think of decreasing grill nights and less use of fatty meats as the “sun block” of grilling. Does that make sense?

To make up for my ~~bad~~ informative news in this post, I promise to post some healthy grilling ideas very soon!

References:

Could Broiling and Grilling Be Almost as Bad for You as Frying? Environmental Nutrition, (2009, July) [32(7)], 3.

Ehrensberger, B.S. (2007, May). How to Minimize Your Exposure to Cancer-Causing Chemicals In This Grilling Season. Retrieved July 16, 2009, from Healthcastle.com Web site: http://www.healthcastle.com/grilling_meats_cancer.shtml

Parker-Pope, T. (2009, May 22). Reducing the Risks of Holiday Grilling. Retrieved July 16, 2009, from New York Times Health Blog Web site: http://well.blogs.nytimes.com/2009/05/22/reducing-the-risks-of-holiday-grilling/

Zeratsky, K. (2008, October 10). Buying beef? A guide to choosing the leanest cuts. Retrieved July 16, 2009, from Mayoclinic.com Web site: http://www.mayoclinic.com/health/food-and-nutrition/AN00924

Hungry Girl Says Eat This ... and We Do?

2009-07-14T10:57:00.002-04:00

By: Alison Barkman, MS, RD

The article "Hungry Girl's rise: She's the Queen of calorie counting" (Philadelphia Daily News, 7/13) is a classic example of non-dietitians handing out nutrition advice. The mastermind behind Hungry Girl is Lisa Lillien, and as the first line of her bio reads on her website www.hungry-girl.com: "I'm not a nutritionist, I'm just hungry." It reads on to confess her struggle with weight and obsession with food and dieting. Hungry Girl was born out of her daily struggles to keep the weight off and stop feeling hungry.

The website provides a cornucopia of food and nutrition advice. A weight-conscious web surfer can discover weekend dinner reservation survival, the latest nutrition news, and find advice on foods to "bite" or "fight" under her "Chew the Right Thing" tab. Her blog launched her into blog-stardom including a book titled 200 Under 200, featuring 200 recipes under 200 calories, plus her "Hungry Girl Approved" logo plastered all over products like Yoplait Fiber One Yogurt.

As a registered dietitian (RD), I am not opposed to all of Hungry Girl’s advice. I do feel it is important to differentiate the professionally-trained RD from a person who has battled with weight issues. I also want to address Hungry Girl’s recent comment in yesterday's Philadelphia Daily News article:

"Most of the information about eating better is brought by nutritionists or dieticians, and it's not fun [or] realistic and relatable," Lillien said. "I wanted to create a brand in this space that would address every woman's needs."

She's right on one thing: most information about healthy eating is provided by dietitians because that is our profession. The part about dietitians' advice being "not fun [or] realistic and relatable" is absolutely untrue. Dietitians are like any other health practitioner. If a client feels they are not getting the best advice, then get a second opinion.

I am a registered dietitian (RD) and will be the first to say, sure, some RDs may give tips that are too strict to follow and don't connect well with their clients' needs. The key to being a great RD is to listen and truly understand your client's needs, lifestyle and constant barriers to self-improvement. If a client comes from a lifetime of eating processed and fast food, it is unrealistic to expect they will suddenly start buying organic and preparing every meal on their own. There are many RDs that listen to their client and make practical, realistic suggestions of how they can slowly change their diet while enjoying all types of foods, even the ones most label as "bad". Plus, many RDs have battled with their own weight issues. What could be better than seeking advice from not only a professional, but someone who’s been in your shoes as well?

Hungry Girl does endorse many packaged foods. I see two sides to this. First, we live in a hectic world and don't have time every day to prepare meals from scratch. Sometimes it's helpful to have a packaged food as an on-the-go snack or a side dish to a healthy dinner. On the flip side, some diet-hungry people may see Hungry Girl's recommendations as a "green light" to fill their cabinets with tons of processed foods. Not a good idea. If your goal is to avoid inflammation that leads to heart disease, diabetes, and tons of other nasty diseases, your daily diet should include a higher percentage of fresh foods, such as fruits and vegetables, rather than packaged goods like 100-calorie packs of cookies or Fiber One bars. Including packaged foods on occasion (approximately 1x/day or less) is better than on a regular basis (2x or more per day, every day).

200 Under 200 is Hungry Girl's cookbook with 200 recipes under 200 calories. Each recipe provides a breakdown of nutritional information, plus Weight Watcher's points. I glanced at some of the recipes listed on her website. The recipes seem like any other healthy cookbook recipe: she takes a classic favorite that is usually high fat and calorie, and turns it into a healthy alternative. Definitely a help to those looking for new ideas in the kitchen while keeping healthy.

My concern is that all recipes are 200 calories or less. Nutrition advice such as how many calories to eat per day is very specific to each individual. Questions one must consider include: age, gender, activity level, diseases or medical conditions, medications, height, and weight to name a few. Snacks are usually fine at 100-200 calories, but meals that are 200 calories or less may be dangerously low. Using the white cheese pizza recipe listed on the ww.hungry-girl.com website, this pizza is said to have 176 calories. I would recommend eating that with some cooked vegetables or a salad with a little extra "umph" to it like beans or 1-2 sliced eggs to help you feel more satisfied rather than be a "hungry girl" a couple of hours later. This pizza is also noted to have 3g fat, 29g carbohydrates and 19g protein. Just glancing at this macronutrient profile and knowing how to calculate calories, it seems to me this pizza may really be closer to 220 calories.

Now you might be thinking, Hungry Girl writes about food recommendations, healthy recipes; many of the same things one can find on this Food Chat blog and other blogs by RDs. Here's the difference: RDs can offer healthy eating suggestions and break down the science behind it. We are not just looking at calories. Not all calories are created equal. Hungry Girl is perfectly harmless and offers some great suggestions; however, if you are truly confused about eating, Hungry Girl is just another Nutri-System or Jenny Craig. If you cut calories, you will lose weight. Cut and dry. But will you ever really learn how to eat properly? Most likely, no. That is why some surveys show approximately 80 percent of those who lose weight following a diet gain most or all of it back within one year (Dr. L. Aronne, excerpt from: The Skinny on Losing Weight without Being Hungry).

Another danger to those seeking nutritional advice from non-dietitians out there with weight loss plans, books, and crazy dieting notions is that disease is serious. Most people looking to lose weight are already pre-diabetic or well on their way to developing heart disease. A diabetic or heart patient needs much more than just some low-calorie food suggestions. They need to understand their disease and how food can work with or against the body in healing. An RD has a bachelor's, if not a master's degree, in nutrition, plus a heavy science background to fully comprehend what happens to food once it has entered the body. We complete an internship with clinical-intensive rotations in hospitals, long-term care, dialysis centers and more areas to understand the full scope of medical nutrition therapy. All of this must be done in order to sit for the RD board exam. Once we become an RD, we are continuously expected to learn and earn credits to maintain our credentials, or else we lose them.

Of course I can't write this without going off on my exercise rant. A reader of the Hungry Girl article posted this comment:
"Here's an idea...eat healthy and exercise...minimize intake of processed food."
I couldn't have said it better! Many looking to lose weight are looking for the next magic bullet; something that will make it oh-so-easy. I had a client who was seeing me for months come in one day with the Fat Smash Diet book by Dr. Ian Smith (from VH1's Celebrity Fit Club) and asked me what I thought. I took a deep breath and smiled. Had she been listening to me at all the last few months? Sure, you can lose weight on this diet. But why is she always avoiding exercise? And why don't people learn from their last fad diet that you will only lose and regain? Losing weight and staying healthy is HARD WORK. There is no way around it. The more support you can get from family, friends, and health professionals, the better. And exercise is an unavoidable key to weight loss, weight loss maintenance and life-long health. Not souped-up high fiber cereal bars, detox elixirs or colon-flushes.

Okay, I'm settled down now. Back to Hungry Girl. I'm not knocking her down. Business is business. I'm a public relations person myself and love all the marketing, social media glitz that's out there. Hungry Girl is obviously a marketing-savvy diva because what she's doing is gaining followers and getting RDs like me to blog about it! And publicity, whether positive or negative, is publicity!

All I am saying it to be careful who you get nutrition advice from. It's like bumping into a yo-yo dieter in the supermarket who tells you to go for the fat-free cookies or the personal trainer who says if you eat grapefruit you'll get a speedy metabolism. Always ask yourself what is most important to you. Is it just losing weight? Or is it learning how to eat properly for the rest of your life and why certain foods are better for you than others?

Remember, virtually anyone can be a self-proclaimed "nutritionist". You are only getting a true, credentialed professional if he/she has RD after their name. And don't be afraid - RDs are not evil, vegetable-eating, health-nut-crazed, food Nazi maniacs looking to judge you and give you a list of impractical rules to follow. Many of us are happy to work within your needs, can relate to your unique situation and are extremely realistic when it comes to food.

If you are interested in obtaining healthy nutrition advice from a registered dietitian, visit www.eatright.org for a listing of practicing dietitians in your area. Or, contact your health insurance provider to find an RD in your plan. Good luck!

References:

Aronne, Dr. L (2009, May 18). ABC News Good Morning America. Retrieved July 14, 2009, from Excerpt: The Skinny on Losing Weight without Being Hungry Web site: http://abcnews.go.com/GMA/Books/Story?id=7609715&page=1

Friedman, L.F. (2009, July 13). Hungry Girl's rise: She's the Queen of calorie counting. Philadelphia Daily News, Retrieved July 13, 2009, from http://www.philly.com/philly/entertainment/20090713_Hungry_Girl_s_rise__She_s_the_Queen_of_calorie_counting.html

Lillien, L. Retrieved July 14, 2009, from Hungry Girl Web site: http://www.hungry-girl.com/

Lillien, L. (2009). Hungry Girl 200 Under 200 - Chapter 7: Tortilla Madness. Retrieved July 14, 2009, from Hungry Girl Web site: http://book.hungry-girl.com/books/2/7

Image from: http://www.dietsinreview.com/diet_column/wp-content/uploads/2008/05/hungry-girl-book.jpg

Sassy Sipping: Honest Ade Beverages

2009-07-13T10:19:00.007-04:00

This weekend I felt exceptionally dehydrated and thirsty. As a health-minded dietitian, I don't like to sip on high-sugar drinks like soda, juice and energy drinks. But I'm also not keen on downing diet beverages with artificial sweeteners. Flavored seltzers and plain old water are usually my beverage of choice, but even I get bored with the monotony. I try cutting Gatorade with water for a flavorful change.

Yesterday I tried an Honest Ade beverage (www.honesttea.com) for the first time. Specifically, the Honest Ade Pomegranate Blue caffeine free drink. It was pretty darn tasty! One 16.9 oz bottle only has 100 calories and 24g of sugar. That's not bad at all if you compare this to other juices and "enhanced" waters that have sugar (nutrition facts for a 16 oz serving):

Vitamin Waters: 120 calories, 32g sugar
Powerade: 114 calories, 30g sugar
Tropicana Orange Juice: 220 calories, 44g sugar
Lipton Green Tea: 160 calories, 42g sugar
FUZE Peach Mango juice: 180 calories, 44g sugar
Red Bull energy drink: 225 calories, 54g sugar

Honest Ade beats them all in calories, but most importantly, in sugar. On the down side, 24g of sugar in the full 16.9 oz bottle is a hefty dose. It is always better to get sugar naturally from whole fruit vs. juices. Why? When you eat the whole fruit, you also get fiber, vitamins and minerals. Most of these valuable nutrients are stripped away when fruits become juice. Some companies add vitamins and minerals back into the juice, or "enrich" the juice (adding back nutrients that the food had naturally but were stripped during processing). Usually the fiber is gone for good. Mentally, chewing on a piece of fruit may fill any desire to eat whereas juice will not. Without the fiber of the whole fruit, the sugars in juices will enter your bloodstream much quicker, causing a spike in blood sugar only to leave you feeling empty and hungry sooner.

Reading beverage labels can always be tricky. Honest Ade's label states 48 calories for one serving (half the bottle or 8 oz.) and 100 calories for the entire bottle (two servings or 16.9 oz.). Below this it lists the sugar content as 12g. Because of the positioning of the sugar listing, one may think 12g is the total amount of sugar in the whole bottle. Not true. It's 12g for one serving (8 fl. oz.) and 24g for the whole bottle.

Nonetheless, if constantly drinking water is bringing you down, Honest Ade and Honest Teas are not a bad choice. Water is the first ingredient, so you are still contributing to your daily water intake. My advice is to only drink half of the bottle (8 oz) and water it down even further to consume less calories and sugar, especially if you are diabetic or trying to lose weight. Also, keep juices like these in moderation. Having 8 oz. once or twice a week will not hurt you if you normally stick with water or flavored seltzers.

Some other low-sugar, water-boredom-beaters for staying hydrated this summer:

Fill a glass with 1/4-1/2 of your favorite juice and add seltzer or water
Fill glass 1/2 with Gatorade, 1/2 water
Brew your own iced tea or purchase unsweetened iced teas
In a blender throw berries, water, and ice for a "slushy" type drink low in calories
Add lemon, cut up grapes and limes to any water or seltzer for a little extra zip

Bottoms up!

References:
CalorieKing. Retrieved July 13, 2009, from CalorieKing.com: http://www.calorieking.com

Honest Ade Beverages. Retrieved July 13, 2009, from Honest Tea: http://www.honesttea.com/ade/

Coolest Dessert? Ice Cream, Of Course!

2009-07-11T09:28:00.015-04:00

By: Alison Barkman, MS, RD

In the spirit of summer eats, ice cream tops the list. I found a great article, "Get the scoop on eating ice cream regularly without wreaking havoc on your waistline" by Molly Kimball, RD, from July 10th issue of The Times-Picayune. Click the title and link to the full article.

The information and advice expressed in Kimball's article come close to my thoughts on ice cream. Ice cream is my #1 favorite dessert all year-round. My absolute fave is Ben & Jerry's. When my husband and I make our yearly visit to Lake Placid (NY) each summer, I won't lie, I visit Ben & Jerry's just about every day of our trip. I was saddened to find out my favorite B & J flavor Bananas on the Rum has been sent to the Flavor Graveyard. I digress!

If you love ice cream, but not having to shop for a bigger pants size, the key word is quite simple: moderation. The Times-Picayune article reviews all the different ice cream options out there, including low-fat versions, frozen yogurt, gelato, sorbet, and sherbet, plus what differentiates them from each other. It inspired me to elaborate a bit when it comes to choosing a frozen treat.

Sometimes you just want real ice cream and not trick yourself into thinking a Skinny Cow ice cream sandwich or Weight Watchers fudge bar will do the trick. So if your in Cold Stone Creamery, Ben & Jerry's or Carvel, opt for a small size of the real thing. Go easy on toppings. Using Carvel as an example: a regular size cup of vanilla has 450 calories and 26 g fat. Turn that into a regular size hot fudge sundae and now it's 670 calories and 38 g fat. Go for a small vanilla cup for 270 calories and 15 g fat, a far cry from the other two options. If that's too boring, adding one topping rather than two or three, is the best option.

If you're just not comfortable eating regular ice cream, there are several "lighter" options. Low-fat or fat-free ice cream or frozen yogurt will be lower in fat, thus less caloric if you're comparing a small low-fat for a small full-fat ice cream. But beware: Low-fat and fat-free still has a ton of sugar. It does not mean you can upgrade your size and keep your slim thighs. Some frozen yogurt shops have all these crazy options like fat-free, low-carbohydrate (carb), no sugar added, blah, blah, blah. What the heck is that? I cringe when customers are at the counter asking how many calories is in the medium no-carb, no-fat flavor of the day. I mean, really? What's in it? If you are trying to watch your weight, go for something with flavor and substance, but be smart about it. Chances are if you keep eating these "fake" options, eventually you will binge out on the real thing.

Another great point in the Picayne article is to avoid shakes. I tried making my own ice cream shake at home and now realize why they are off the charts with fat and calories. It takes many scoops of ice cream to make just a small-sized shake. Depending on the flavor, Cold Stone Creamery Like It (small) size shakes have anywhere from 1100-1200 calories and a jaw-dropping 50-60g fat. And yes, that is the small size. Carvel small shakes are approximately 400-800 calories and 15-40g fat. Cold Stone's "Sinless Shakes" match the caloric value of Carvel's small shakes made with regular ice cream. Carvel has three flavors of smoothies all in the 300 calorie range and 0g fat. Cold Stone has a line of specialty smoothies, all ranging within 200-300 calories and 1-5g fat for the Like It (small) size. Smoothies definitely seem like a slimmer option at both chains when it comes to drinks.

Finally, supermarket freezers are packed with options. My personal favorite is Edy's Slow Churned ice cream. To compare, a 1/2 cup of Edy's regular cookies 'n cream is 160 calories and 8g fat. The Slow Churned version is 120 calories and 4 g fat, a pretty nice savings. And it tastes great too! They even started making them in single-serve cups if you don't trust yourself to spoon out the recommended 1/2 cup serving from a half-gallon container. Low-fat ice creams typically mean they are made from a non-fat milk base vs. whole milk or cream. They usually contain real sugar (no artificial sweeteners). The plainer the ice cream, the less calories and fat. My tip: buy yourself some small bowls that will hold approximately 4-6 fluid ounces of ice cream for indulging at home. Using a large bowl will tempt you to fill it, adding up to 2-4 servings at once.

Last witty thought: If you're training for a marathon, I would have to re-write this article to say you deserve a Cold Stone sundae after a 20-mile training run. Once again, exercise is key to not being a neurotic, calorie-counting, nut!

Check out the article (click on title link) to get some more great ice cream tips from Molly. I'll let you know when they resurrect my favorite flavor from the Ben & Jerry's graveyard!

References:
CalorieKing. Retrieved July 11, 2009, from CalorieKing.com: http://www.calorieking.com

Carvel Nutritional Information. Retrieved July 11, 2009, from Carvel Web site: http://www.carvel.com/PDFs/nutrition/Carvel_Nutritional_Info.pdf

Cold Stone Nutritional Information. Retrieved July 11, 2009, from Cold Stone Creamery Web site: http://www.coldstonecreamery.com/nutritional/nutrition_information.html

Kimball, M (2009, July, 10). Get the scoop on eating ice cream regularly without wreaking havoc on your waistline. The Times-Picayune, Retrieved July 11, 2009, from http://www.nola.com/health/index.ssf/2009/07/get_the_scoop_on_eating_ice_cr.html

Food & Nutrition Weekly News Round-Up

2009-07-10T08:02:00.010-04:00

As a dietitian, if I don't stay on top of the latest nutrition and food industry news, I'm of no use to my readers, clients, or my mom! If you are seeking nutrition counseling, always be sure it is from a Registered Dietitian (RD). There are many people out there practicing as "nutritionists" who may have had little coursework in nutrition. An RD must have at least a bachelor's degree, if not a master's in nutrition, complete a 9-12 month dietetic internship and pass the board exam before becoming an RD. Once an RD, we must continuously stay on top of the latest news and scientific studies to maintain our credentials, or else we lose the RD after our name. Anyone can call themselves a "nutritionist", but they do not have the training and coursework behind them or the RD credentials.

Tons of food and nutrition news comes out every week. I read as much as I can to stay current. Here are some headlines with web links from this week, plus a brief summary from yours truly! Email me directly or send a comment if you would like me to address any of these topics in more detail on Food Chat.

Nutrition News Round-Up
Week of 7/6/09

Organic vs. natural a source of confusion in food labeling
Chicago Tribune, July 10, 2009
Many Americans think the term "organic" is a marketing label meaning "expensive". Most believe that foods labeled organic are not regulated by the government, but foods labeled "natural" are government-regulated; in reality, it's the other way around.

Calorie Disclosures Fail to Weigh Whole Enchilada
Laws Requiring Restaurants to Post Nutritional Data Lean on Slim Research, Overlook 'Compensation' Meals
Wall Street Journal, July 8, 2009
New York City chain restaurants are mandated to post calories. Is this making you change your selection at your local Applebees? Sometimes the calories posted are lower than what you think your chowing down on.

Cooking Healthy: Turkey burgers can be made tasty, juicy
Salem Journal (NC)/The Associated Press, July 8, 2009
Most people associate turkey burgers as the lower calorie, lower fat burger option. But depending on what type of turkey meat is ground into that burger, it could be just as caloric and fattening as a beef burger. The leanest ground turkey will yield a healthy burger, but also may lead to a dry hockey-puck. Read this article for tips on keeping it lean, yet moist and juicy.

Food Rating Systems: Grocery stores roll out nutrition rankings
Chicago Tribune, July 7, 2009
Have you been noticing all the labels on food packages telling you what's a healthy choice, heart-smart, good-for-you food? Is this helping or causing more confusion? Are these foods really what the label claims they are, or is this just another marketing ploy?

Dole and Monsanto join forces to develop new breeds of veggies
Natural Foods Merchandiser, July 7, 2009
These companies will be "plant breeding" mostly with broccoli, cauliflower, spinach and lettuce to improve taste, texture, aroma, look and in some cases, nutritional value of these foods. Do we need to improve the nutritional value of already naturally-nutritious foods? Read on.

Many parents lack confidence in changing behavior
Reuters Health, July 3, 2009
As a dietitian and mother-to-be, you'll see more of my commentary on this topic. Harvard researchers found most parents do not have enough self-confidence to enforce changes in their child's behavior that will help reduce the risk of obesity later in life.

Why diets don't work
Examiner.com, July 6, 2009
My sentiments exactly! Another topic I will blog on in more detail. For now, check out this article written by a fellow dietitian, Kristen Rezabeck, MS, RD, CD, CDE.

Image from: www.onewebday.org

Snack Attack: Sargento Reduced-Fat Colby-Jack Cheese Sticks

2009-07-09T09:06:00.006-04:00

Yesterday I blogged about peanut butter and why it's great for snacking, weight management and a host of other health benefits. Cheese falls into the same smart-snacking category when eaten in moderation. Cheese is a great source of protein and calcium. Remember, protein is a key macronutrient that will help keep you full longer.

Many people shy away from cheese because it is also a source of saturated fat. Saturated fat in the diet can be evil villain that raises blood cholesterol levels; however, this is if you eat 2 slices of cheese in an omelet for breakfast, get some pizza for lunch, and finish your day with a fat-dripping burger and fries. Saturated fat (sat fat for short) is found in whole milk, butter, fatty meats, fried foods and both full- and reduced-fat cheeses. News flash: You don't need to avoid sat fat completely. A typical 2,000 calorie/day diet will allow for approximately seven percent of calories from sat fat, or roughly 16g of sat fat consumed per day. That's not a lot, but it's not zero grams either!

Like most people, I love cheese. For years mozzarella cheese "strings" dominated the cheese stick market, having a mild taste. I'm more of a "kick it up a notch" girl when it comes to zesty flavors and spices. If you're feelin' my vibe, you have to try the Sargento Reduced-Fat Colby-Jack Sticks (click on title to visit Sargento's web site). They have a slightly sharp bite. One stick provides:

60 calories, 4.5g total fat (2.5g of this are sat fat), 10mg cholesterol, 135mg sodium, and 5g protein (good!).

The amount of saturated fat still allows room more in your day if needed (it's certainly not necessary to eat the daily allotment of saturated fat). On average, the American Heart Association (AHA) recommends most people keep their dietary cholesterol below 300mg/day. As for the sodium (salt), aim for less than 2,300mg/day. This is a tough one since most Americans are consuming more than twice this recommended amount, or roughly 4,600mg/day.

Where would this fit into your day? A cheese stick is a great mid-morning snack. Pair with a piece of fruit for an afternoon snack or add as a side to a salad or sandwich at lunch. You could even cut one up and add it into your salad. The sticks are easily transportable in your bag or brief case. I wouldn't leave one in a warm bag for too many hours or it may start to melt or spoil.

There are fat-free cheeses out there, but let's remember one important thing. Eating healthy means to not torture yourself and sacrifice taste. I don't know about you, but fat-free cheeses aren't always the most exciting thing out there. You can fit a little fat, sat fat and cholesterol in your diet. Just be wise as to how this cheese stick fits in with everything else you eat in a day.

Happy Snacking!

References:
Live and Learn: Cholesterol. Retrieved July 9, 2009, from American Heart Association Web site: http://www.americanheart.org/presenter.jhtml?identifier=4488

Nelson, J, Zeratsky, K, (2009, June 9). Pass the Salt Please. Retrieved July 9, 2009, from Mayoclinic.com Web site: http://www.mayoclinic.com/health/salt/MY00732

Food Review: Natural Peanut Butter

2009-07-08T10:18:00.006-04:00

As long as you don't suffer from a peanut allergy, peanut butter is amazingly tasty, a rock-solid partner in weight management, and extremely versatile. Today I will focus on natural peanut butter, which is peanut butter in its purest form without added sugar and unidentifiable ingredients that keep it shelf-stable for an eternity.

Years ago I switched from good old Skippy to natural peanut butter. At first bite, I didn't like it. A few more tries and I was hooked. Yes, you do have to keep the natural stuff refrigerated. Plus, you must mix the oil into the peanut butter. Don't dump out that oil or you may end up with hard, crumbly peanut butter in a few days. When comparing natural vs. regular peanut butters, the nutrition labels are not that different from each other. However, there are minimal additives and preservatives in natural peanut butter, which is why it must be refrigerated after opening. You can get the same health benefits from natural or regular peanut butter; however, you will get added oils, sugars, and other preservatives from the regular stuff.

Peanuts offer a wealth of health benefits. Chock-full of monounsaturated fat, this fat can help lower your total cholesterol and LDL (bad) cholesterol, plus raise your HDL (good) cholesterol. The end result may be a decrease in the risk of coronary heart disease. Peanuts are a great source of Vitamin E, niacin, phosphorous, magnesium and fiber. Big deal, right? What the heck does all of this mean?

Niacin - According to researchers from the Chicago Health and Aging project, subjects consuming approximately 22mg of niacin/day were 70 percent less likely to have developed Alzheimer's disease (Morris et al., 2004).
Vitamin E - This powerful antioxidant can help fight free radical damage, aiding in the prevention of diseases such as cancer.
Magnesium - This mineral may help control hypertension, diabetes and cardiovascular disease.
Phosphorous - It is required for bone and tooth structure, plus works in energy metabolism.
Fiber - Helps to manage blood glucose (sugar) levels, keeps us full longer, aids in constipation relief and overall digestive health.

This tasty childhood treat can be a weight-watchers secret weapon to fight hunger. If I have a late dinner reservation, I eat a spoonful of peanut butter to take the edge off my growling tummy. This way I don't show up to the restaurant and inhale the bread basket. The unsaturated fat, protein and fiber content is what makes peanut butter satisfying. One tablespoon of peanut butter is approximately 100 calories, 8g of fat, 4g of protein and 1.5 g of fiber. Compare this to eating a 100-calorie snack pack of crackers, where you get virtually no heart-healthy fat, protein or fiber. What does this mean? The crackers will go through your system quickly, leaving you unsatisfied and looking for more food fast. The 100-calories of peanut butter will go through your digestive system slowly, keeping you full longer.

So how can you enjoy PB? Here's some ways I like to do it up:

1-2 tablespoons on whole wheat toast, English muffin or whole grain waffle with a sliced 1/2 banana
Mix 2 teaspoons into oatmeal
1-2 tablespoons with apple slices
Spread 1-2 tablespoons in a whole grain wrap for an afternoon snack
Spread on some graham crackers
Use in a Thai recipe (e.g., peanut sauce)
Eat it straight out of the jar!

Here's my weight-watcher warning: don't go overboard. Too much of a good thing can be detrimental to your waistline. I recommend about 2 tablespoons for a serving per day. You won't increase the health benefits by eating half of the jar. You'll only be increasing the amount of fat and calories you consume for the day. Although healthy, even healthy fat and calories add to your daily bottom line (and your bottom).

My personal PB favorites: Nature's Promise Organic Crunchy peanut butter (a Stop & Shop brand; see photo) and Naturally More peanut butter (fortified with flax seed and flax oil so it has a sweet and nutty flax taste with a mild crunch).

One last thing: don't forget some water or low-fat milk for washing it down!

NOTE: The peanut recall scare has simmered down at this point. If you are concerned, visit:

FDA: http://www.fda.gov/Safety/Recalls/MajorProductRecalls/Peanut/default.htm
FDA list of peanut-containing products: www.accessdata.fda.gov/scripts/peanutbutterrecall/index.cfm

References:
Ehrensberger, B.S. (2007, July). Peanut Butter: Power-Packed Nutrition. Retrieved July 8, 2009, from Healthcastle.com Web site: http://www.healthcastle.com/peanut_butter.shtml

Hookham, J (2007, May). Nutrition 101 - Magnesium. Retrieved July 8, 2009, from Healthcastle Web site: http://www.healthcastle.com/nutrition101_magnesium.shtml

Hookham, J (2007, June). Nutrition 101 - Phosphorous. Retrieved July 8, 2009, from Healthcastle.com Web site: http://www.healthcastle.com/nutrition101_phosphorus.shtml

Morris MC, Evans DA, Bienias JL, Scherr PA, Tangney CC, Hebert LE, Bennett DA, Wilson RS, Aggarwal N. Dietary niacin and the risk of incident Alzheimer's disease and of cognitive decline. J Neurol Neurosurg Psychiatry. 2004 Aug;75(8):1093-9. 2004. PMID:15258207.

The World's Healthiest Foods: Peanuts (2001-2009). Retrieved July 8, 2009, from The World's Healthiest Foods Web site: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=101

Tsang, G (2004, December). Fats 101: How to tell Good Fats and Bad Fats. Retrieved July 8, 2009, from Healthcastle.com Web site: http://www.healthcastle.com/goodfats-badfats.shtml

Q & A: Quick, Light Dinner Ideas

2009-07-07T08:15:00.014-04:00

Ann M. from Cherry Hill, NJ, wrote to me in need of some 'light dinner' advice:

"My husband and I are in our mid-60's, both still working, work out at the gym and try to eat healthy. We have decided that a light dinner before heading to the gym will work best for us. I need ideas for light dinners I can make during the work week. Any suggestions?"

Here's my hopefully helpful answer:
People interpret the word "light" in many different ways when it comes to food. Light can mean low fat, low sugar, low salt, low cholesterol, or light and fluffy like an omelet. To answer this question, I will define "light dinner" as: a meal that is approximately 300-400 calories, low in fat, and won't feel like a lead lump in your stomach after eating.

The lead lump part is especially important if you plan to eat this dinner as a pre-workout meal. Not knowing Ann, I'm not sure what she's doing at the gym. A general rule of thumb is to give yourself at least two hours when eating prior to working out. Digestion is key to avoid stomach cramps or embarrassing gasat the gym. It also depends on what type of workout you'll be doing. I'm a runner and I would never eat a meal, light or otherwise, even two hours before running. Only a small snack of about 200 calories or less, with a two hour window, will allow me to have a trouble-free run. But if you're going to be lifting weights or some brisk walking on a treadmill, then a light meal two hours prior should be okay. The key thing to remember is every intestinal tract has it's own reactions to different foods. Get to know what your body can handle.

Now, on to the dinner suggestions! I won't give step-by-step recipes. I'm an amateur cook and wing it with cooking times and measurements. First, some suggestions if preparing lighter dinners at home:

Grilled chicken salad: Use thin cut chicken breasts, lightly season with pepper, salt (optional), onion powder, garlic powder, and paprika. Throw them on an indoor/outdoor grill or skillet on the stove (don't forget the olive oil spray). For the salad part: buy bagged lettuce so that the prep is done for you. Cut up 1-2 large tomatoes, cucumber, red peppers or any raw veggies your heart desires. Sprinkle in 1/4 cup low-fat shredded cheese (or 1/2 cup if making for two people) or cut 4 small slivers (2 for each of you) of avocado for some heart-healthy fat. Throw the grilled chicken on top. Add some light dressing, although I'm a bigger advocate of making your own with approximately 2 tsp olive oil and a vinegar of your choice (red wine, balsamic). Use as much vinegar as desired. Viola! Substitution: Instead of chicken, use chunk light tuna, beans (kidney, garbanzo, cannellini), or a microwaved chicken or veggie sausage (look for less than 200 calories per link). Warning: beans may have an adverse effect on your gastrointestinal system when working out!
Have a vegan night - Veggie burger: Buy frozen veggie burgers such as Morningstar Farms, Garden Burger or Boca Burger brands (my personal favorite is Morningstar Farms Tomato & Basil Pizza Burger). Cook in microwave or on stove top. Throw on two slices of whole grain bread or try the Arnold's 100% whole wheat sandwich rounds. Add some sliced tomato and lettuce, maybe a dash of ketchup. On the side, have a tossed salad or microwave some frozen veggies of your choice.
Light 'n easy fish night: There are so many ways to do fish quickly and easy. I'll pick one of my favorite recipes. Take ~3/4 pound piece (for two people) of fresh wild salmon. If the piece is thick enough, you can do this in a pan on the stove, grill or in your oven. If it's on the thinner side, I recommend sticking to a baking dish in the oven. Sprinkle fish with seasonings, such as pepper, dash of salt (optional), garlic and onion powder. In a small bowl, mix ~1-2 teaspoons honey with ~2 TBSP Dijon mustard (taste test to get to the right proportion to your liking). Spread this mixture on the salmon. Spray baking dish with olive oil, drop salmon in and bake ~20-30 minutes at 400°. Microwave a small (~4 0z.) red or Yukon gold potato (don't forget to wash and stab it lightly with a fork first). If desired, use 1 tsp of real butter or 1 TBSP of a light butter. Microwave frozen veggies of your choice. If this is before a workout, keep to a 4 oz piece of salmon. Salmon is high in protein and heart-healthy fats, which means it will take longer to digest and may bother your stomach in a high-intensity workout.
Carbohydrate Boost - Pasta Primavera: Boil some pasta - it can be whole wheat, white (yes, I am an advocate of white pasta if eaten in moderation and you're exercising regularly) or those hybrid-type pastas such as Barilla Plus. You can use a jar marinara sauce such as Amy's Organic, or you can pop open a can of crushed tomatoes. I like the ones that have Italian flavorings added, such as basil and garlic. The canned tomatoes will almost always be lower in calorie and feel "lighter" than jar sauces because they are basically just tomatoes with no added oil or added sugar. Heat sauce or tomatoes separately. Microwave some veggies and be sure to drain the water) and toss into your pasta. Add sauce. Sprinkle with some Parmesan cheese and red pepper flakes (if you're a hot & zesty-type person). If this is before a workout, I would recommend a 1/2 cup of pasta with lots of veggies. Also, white pasta is best before a workout because it will give you a quick source of energy. Whole wheat pastas are higher in fiber which is usually a good thing, but you don't want to eat high fiber before working out.

Even faster hints when you're in a pinch for time:

Pick up a rotisserie chicken from your grocery store. Discard the skin. Pull off pieces and add to a salad, or make a chicken salad sandwich using light mayonnaise or light honey mustard salad dressing.
Buy some whole grain wraps (no more than 200 calories per wrap). Spread 2-3 TBSP hummus, add lettuce, tomato, roll up and off you go!
Breakfast for dinner: cook 1-2 eggs, thrown on two slices of whole grain toast with 1 slice of low-fat cheese, lettuce and tomato.

There are so many other ideas! This is a good starter list. You can substitute foods in many of these suggestions to change it up a bit. For example, instead of pasta and veggies, you can do brown rice and veggies. Finally, always plan ahead. If you're making a turkey loaf one night for dinner, make it big enough to have leftovers the next day. The leftover turkey loaf could be used in a sandwich or ground up into pasta.

I hope this gives you some ideas Ann. Stay tuned for more quick and easy breakfast, lunch and dinner ideas!

Image from: http://snagwiremedia.com/wp-content/uploads/2008/07/salmon-dinner.jpg

Smother Inflammation with Blueberries

2009-07-06T10:47:00.001-04:00

Berry season is in full swing. Summer is the time of year to get berries at their tastiest and best price. Today I will focus on blueberries, which have a tart yet sweet flavor that will wake up your taste buds when added to your morning cereal, oatmeal, or whole wheat pancake mix. During the day, add them to smoothies or sprinkle on a slice of angel food cake topped with a scoop of vanilla ice cream or whipped cream.

How many of your friends have read how healthy blueberries are but don't really know why? Dietitians can't even keep up with all the latest research unveiling superb health benefits from natural foods. Today I'll help you understand why you absolutely must add blueberries to your daily routine. Besides their great flavor and versatility in breakfast, snack and dessert foods, blueberries may help decrease the risk of chronic diseases such as cancer and heart disease. What better reason to dig in? Blueberries are one of many foods that can be used as preventive medicine, and perhaps help you avoid adding downing a laundry list of pills. (Note: I do not recommend anyone stop taking their prescription medications and eat blueberries instead; always consult with your doctor.)

Blueberries are vibrant, tiny, blue packages bursting with disease-fighting superpowers known as phytochemicals. Phytochemicals are chemical compounds that naturally occur in plants. An example is beta carotene found in carrots. Phytochemicals found in blueberries are known as anthocyanins, which are typically found in red wine and red, purple and blue fruits and vegetables. Anthocyanins have antioxidant power that fight against free radical damage to cells that can cause cancer, heart disease, Alzheimer's disease and others.

Recent research on blueberries suggests they may have the highest antioxidant activity when compared to other fruits and vegetables. These antioxidant powerhouses have the potential to improve memory, protect the brain from stroke damage, help decrease the aging process, protect the heart, help to prevent cancer, and possibly improve vision. All of these diseases and conditions are typically caused by inflammation that's brewing inside of our bodies. Antixodants found in blueberries snuff out the flame of inflammation, thus potentially helping to fight off these diseases. Remember: inflammation is the enemy!

What about the nutrition facts? One cup of blueberries, which is a pretty nice serving, will provide approximately: 84 calories, 21 g carbs, 0.5 g fat, 1g protein, 4 g dietary fiber (this will add nicely to the recommended daily intake of 25 g for women, 35 g for men), 14 mg vitamin C (an antioxidant; men need 75mg/day, women 60mg/day), 80 IU vitamin A, 114 mg potassium (men & women need ~4.5g/day; helps to lower blood pressure), and 0.8mg vitamin E (another antioxidant; men & women need 15mg/day) to name just a few.

Now when you're chatting with your friends, you can tell them WHY blueberries are more than great-tasting. Don't be shy to stock up at your local farmer's market or grocery. Think of blueberries as little blue capsules of life-sustaining goodness. And remember, you can enjoy blueberries in the winter as well by purchasing frozen, no sugar added bags. Here's to the fight against inflammation!

References:
Blueberries for Health (2002). Retrieved July 6, 2009, from US Highbush Blueberry Council Web site: http://www.blueberry.org/health.htm

Ehrensberger, B.S. (2007, June). Berries: Big Health Benefits in a Tiny Package. Retrieved July 6, 2009, from Healthcastle Web site: http://www.healthcastle.com/berries_benefits.shtml

Peaslee, K.R. (July 2006). The Power of a Blue Diet. Today's Dietitian, [8 (7)], pg. 32.

Don't Show Up Hungry Today!

2009-07-04T09:06:00.010-04:00

Yesterday I discussed ways you can healthfully navigate a summer barbecue. Today, I want to review what to do before the barbecue. How can you avoid shoveling it all in and then feeling guilty while popping TUMS? Read on.

All too often at social food gatherings, I hear people say, "I didn't eat a thing all day because I knew I'd be eating a lot here." I don't want to be Alison the dietitian counseling people at parties, so depending on how many glasses of wine I've had, I keep my mouth shut. But inside I'm thinking, that's the dumbest thing you could do girlfriend!

One thing I've learned from my own experience, studying nutrition and counseling clients is that purposefully not eating before a food outing will undoubtedly lead to overeating. Your rationale may be, "Hey, I'm going to eat a lot of high fat food at Mike's pig roast so I might as well save all my calories until then." But if you ate normally leading up to the event, you would actually consume less calories once at the party. True, you still may overeat. But I reassure you the damage will be far less. If you don't believe me, then keep doing what you're doing and let me know how that goes!

I will use today as an example. My husband and I are going to a 4th of July barbecue later this afternoon. I already had breakfast. I'm going to eat my usual lunch as well, and if I feel the need, I may have a small snack just before I go. Why? Because if I don't, I'll start inhaling every chip and dip in sight once I arrive. If I show up already satisfied and not hungry, I may pick a little at the appetizers or not at all, saving lots of extra calories in the end.

Going all or most of the day without eating causes your body to enter a "starvation mode" and metabolism slows down. Once it comes time to eat, you will be ravenous and pile in 2-3 times more calories than usual. Aim to eat every 3-4 hours throughout the day. Once you start going 5 hours and beyond without food, your blood glucose (sugar) levels drop, making you feel lethargic, dizzy, grouchy and hungry. Eating regularly keeps blood sugar levels at a more consistent level, so you avoid sudden feelings of fatigue and ravenous hunger.

My everyday motto is to stay one step ahead of your hunger. If I'm going shopping for several hours, I bring a snack in my bag. Once a small pang of hunger hits, I've got my healthy snack ready and avoid visiting Aunt Annie's pretzel stand!

The same applies to your big 4th of July plans today. And as always, exercise before and after will give your metabolism an extra boost when over-indulging. Go for a bike ride, walk or jog today. It's a great way to reflect on the day and have a little "me" time before socializing later. Finally, if you do go nuts-o with food, the worst thing you can do is beat yourself up. Tomorrow is another day to start healthy all over again!

(NOTE: Image taken from http://yyherbalife.blogspot.com/2008/11/skipping-meals-can-help-to-lose-weight.html)

2009-07-03T17:22:00.001-04:00

f4k8tyqgxs

Pass the Margarita & Burger!!

2009-07-03T07:40:00.007-04:00

Tomorrow is the 4th of July. This kicks off the official start to summer BBQs. When trying to eat healthy, a backyard barbecue can seem more daunting than a night out at dinner. Why? A BBQ can be like an all-you-can-eat buffet: a constant flow of burgers, hot dogs, sausage and chicken off the grill; mayonnaise-laden salads galore; chips & dip for appetizers; and dessert will probably end the day.

I am an advocate of enjoying ALL foods. I hate the word "diet" and I hate the words "bad food". That being said, you cannot defy science and the fact remains that for optimal health (and I'm not just talking "thinness"), you need to balance your "eat often" foods with your "eat less often" foods. If you spend most of your week exercising and eating healthier foods like whole grains, veggies, fruits, lean meats, and low-fat dairy products, then by all means enjoy a REAL burger on a BUN with a slice of cheese and some potato salad. One day of indulging will actually do good for your psyche, satisfy your cravings, and keep you from doing an all-out binge on these types of foods down the road. I have seen it all too often with friends, family and clients where they lose tons of weight by following a strict set of dieting rules, only to fall off the wagon and re-gain the weight. One way to help avoid this never-ending cycle is to allow yourself to enjoy all food in moderation.

Here are some quick tips to keep you from leaving a summer BBQ feeling over-stuffed and miserable:

Food options:

Appetizers & munchies: If there are raw veggies or shrimp, put some of these on your plate. Shrimp is an excellent source of lean protein and will help fill you a bit if you show up to the BBQ overly hungry. Fill one small plate with a few appetizer choices and stop after that. Constant grazing on chips, nuts, pretzels, or full-fat dips will add more calories to your day before you've had the main meal.
Take your plate and divide it into 3 or 4 sections. Half of your plate should be filled with veggies if available. Fill this half with cut-up raw veggies or a green salad. Drizzle with some low-fat dressing. By doing this, a majority of your plate is filled with a low-calorie food, plus will help fill you because of the added fiber.
Another section of your plate will have a meat choice (burger, hot dog, chicken, steak, sausage) and the third section will have your "other" salad such as potato, macaroni, Cole slaw or a warm option like baked beans.
If there's a smorgasbord of meat options, try choosing just one. Have the hamburger OR the hot dog. Savings by not eating a hot dog on a bun: 240 calories, 15g fat (5 g saturated fat). If you want to try two meats, split the burger with someone and take a small piece of chicken.
If fish is available, this is usually the leanest option over beef or chicken. Fish is best when grilled with olive oil and seasonings. Any butter, other heavy sauces or fried fish can make it just as caloric and fattening as beef.
If there is a choice between beef, chicken or turkey burgers, usually the turkey burger is the lowest calorie option. But buyer beware: these also tend to be drier if not cooked properly. Chicken burgers can actually be more calories and fat when compared to 95% lean beef, but possibly a leaner choice when compared to full-fat beef. But let's face it, if you're at a BBQ, you're not going to ask the host what type of beef was used or if the chicken burger is all-breast white meat. You can, but that may be borderline obsessive.
If you're throwing the shin-dig and make a pasta salad, try adding tons of peppers, tomatoes, celery, onion and other raw veggies to the pasta. Mix with olive oil and a flavored vinegar or use low-fat mayo instead of regular. And use the mayo sparingly. A little can go a long way.
Dessert. If there are several dessert options, pick out your favorite and have just one. The more desserts you take, the higher the calorie and fat tally at the end of the day. If there's fruit available, that's always a great choice. Pretty simple.

Bring on the Alcohol!
There is nothing better than a great mixed drink or a refreshing beer on a summer day. I'll cheers to that! I hate to be a Debbie-downer, but beer, wine and mixed drinks all have calories. And liquid calories are not invincible to your butt or waistline. Light beers have less calories but still add up. People think Guinness is heavy, but a 12 oz glass of Guinness has 126 calories vs. an Amstel Light, which has 95 calories per 12 oz. That's only a 31 calorie difference. A regular Corona has 135 calories. If you like light beers, go for it. But if you love the heavier, darker versions, they are okay too. Just keep it to a couple. You can easily do the math and see that 4 12-oz Coronas adds up to 540 calories of liquid consumption alone. Also keep in mind that the more you drink, the more you lower your inhibitions, which can lead to three helpings of food and "grazing" throughout the entire BBQ.

Wine. On average, a 6 oz. glass of red or white wine has 150 calories. Split a bottle with your pal and you've taken in approximately 375 calories.

Liquor. Summertime is margarita time! I love a good margarita. On average, a shot of liquor has 100 calories. That's before you add in mixers like juices, soda, sour mix, or other alcohols. Enjoy a "lower calorie" margarita by using pure lime juice vs. sugary margarita mix. Add a splash of orange juice for sweetness. Two shots of a sugary margarita mix add 100 calories vs. 1-2 shots of straight lime juice providing 10-20 calories at most. Calorie savings: 80!

These are just some tips. I will probably sound like a broken record in many of my blog posts. I will always condone eating all foods and you DO NOT need to "avoid" anything. However, you need to take the higher fat, higher calorie foods in smaller portions and eat them less often. And I will always be a big exercise advocate. So many clients I've counseled did the bare minimum if any exercise. Regular, vigorous exercise of about 3-5 days per week will help give you more wiggle room in your diet for a great BBQ. It will not give you a license to eat heavy every single day, but you will certainly burn off more of these party calories quicker if you're moving vs. sitting around in a hammock all summer or in front of the TV with your air-conditioner on.

So... pass the ketchup please!

Smoothie Tips Recipes

2009-07-01T11:10:00.003-04:00

Smoothies are a summertime favorite. But many can pack in more calories, mostly from sugar, than you expect. Check out this great article on how to do smoothies smartly by a fellow dietitian:
Smoothie Tips Recipes

Shared via AddThis

Barbara's Bakery Ultima Organic Flax & Granola Cereal

2009-07-01T08:27:00.005-04:00

My summertime breakfast favorite is yogurt, berries, cereal and milk all mixed together. I blogged previously about my fave yogurt and another cereal. Here's a newer one for me that I just ate this morning and think is worth sharing: Barbara's Bakery Ultima Organic Flax & Granola cereal.

First, why it tastes good. The flakes remind me of Post's Grape Nut Flakes; a light, nutty flavor and not overly crunchy. Then there are surprise pieces of granola clusters. I admit, I try to fish out the clusters and eat them while preparing my mixed bowl. Cereals that mix granola with a flake or other whole grain is a great idea. You still get the great taste of granola, but not all the fat and calories that you would get from a full bowl of granola alone.

Now the health benefits.
Flax. Flax is a great source of omega-3 fatty acids. Omega-3's, usually found in fish, can reduce inflammation in your body that leads to all sorts of nastiness like heart disease. Omega-3s come packaged as DHA and EPA, which are found in fish oils. They are also found as ALA, which is found in flax, walnuts, soybeans and canola. Omega-3 supplements are typically recommended to help lower blood triglyceride levels. Barbara's Bakery cereal claims to have 500mg of omega-3s per 1 cup serving.

Even better than popping yet another pill, eat your omega-3s in the form of fatty fish (salmon, sardines, light tuna), walnuts, or flax like that found in Barbara's cereal! You reap the most benefits from flax seeds when they are ground up. They can be sprinkled on yogurt, in smoothies, cereal, or even mixed with bread crumbs as a topping on chicken or fish.

Other great benefits per 1 cup serving of this cereal: 5g dietary fiber, only 9g sugar (anything less than 10g per serving is best), 5g protein, 3g fat (most of which is heart-healthy fat from the omega-3s), 210 calories. The calories may sound steep compared to lighter cereals such as Special K; however, you must always dig deeper than the calories. Ask yourself, what makes up the calories in this serving of cereal? If it is mostly refined carbohydrates and saturated fat, it would not be a wise choice. But if it is made of flax, whole wheat, rolled oats, and canola oil plus has over 4g of fiber per serving, this is definitely a worthwhile 210 calories. Cereals like Special K may have only ~110 calories per serving, but if you read the label, you won't find any of these healthy ingredients in Special K.

The cereal is also organic, contains whole grains, has no hydrogenated oils or trans fat, no cholesterol, and no artificial flavors, colors or preservatives. So dig in and get your brain fueled for the day!

Recent News Reports of Sweetener Reformulations Raise Questions About Motivations

2009-06-30T17:36:00.005-04:00

The sweetener battle over sugar, high fructose corn syrup and other sweeteners marches on. Click link above for article.

Dark Chocolate Fanatic!

2009-06-29T15:22:00.006-04:00

Dark chocolate hits the spot. You may need to eat an entire milk chocolate bar to satisfy your chocolate craving, whereas just 1-2 squares of dark chocolate can really do the trick. I added a link to the Hershey's Extra Dark collection. They come in three flavors: pure dark chocolate; cranberries, almonds & blueberries; and cranberries & macadamia. I tried the first two - yum! Two squares check in at about 115 calories total and 8g of fat (about 3g of this are saturated). How does this scrumptious treat fit in to your day? Depending on your age, body weight, and activity level, most daytime snacks should range anywhere from 100-250 calories.

Why dark chocolate over milk chocolate? True, both have calories, fat, and sugar - nutrients that most of us are trying to keep on the low end. But dark chocolate is one of those beneficial foods, rather than an empty calorie food. Empty calorie foods are just that: foods with calories, but no nutritional value. They won't satisfy your hunger and offer little or no health benefits to your diet. Your body gets something out of a beneficial food, such as vitamins, minerals and in the case of dark chocolate, antioxidants. Antioxidants are also found in red wine, a variety of berries, beans, and many other natural foods. Antioxidants have been shown to slow oxidative stress in the body, or damage to the cells by free radicals, which contributes to heart disease and diabetes.

You will reap the most benefits from dark chocolate with the highest cocoa content. Most scientific studies note to shoot for at least 70% cocoa (or cacao). These Hershey bars are only 60%, but I still think they taste great and are a better option than other sweet treats you could be snacking on. Some of the Hershey's Cacao Reserve bars provide 65% cacao.

And remember, just 1 or 2 squares per day to keep your added sugar and fat intake down. Other sources of antioxidants are lower in sugar and fat, such as berries. Here's to chocolate!

Stonyfield Farms Lowfat Plain Yogurt

2009-06-29T11:23:00.003-04:00

Creamy, smooth and delicious! I know what you're thinking. It's plain. You can jazz it up with berries, a VERY ripe banana for extra NATURAL sweetness, maybe a teaspoon of honey, crunch in your favorite cereal.... there are many options!

I eat this yogurt practically every day, either for breakfast or a snack. Currently a pregnant dietitian, I know the importance of getting in calcium. Sure, I take prenatal vitamins, but the best source is from calcium-rich foods: low fat milk, yogurt, cheese. I have a double-calcium-whammy in the morning. I mix up strawberries, half of a banana, ~1 cup high fiber cereal (sometimes a mixture of two), 1/2 cup of the yogurt (calcium), AND some organic non-fat milk (calcium). Yes, it's a huge bowl of breakfast, but: 1) I'm pregnant; 2) I'm still very active through my pregnancy; and 3) I'm HUNGRY in the morning and love breakfast.

So try it out! Six ounces of the low fat plain yogurt is only 90 calories and 1.5 grams fat. NOTE: there is 1 g of saturated fat per serving. All diets have room for a dash of saturated fat. Think of what you're eating in a day. If there are a lot of other saturated fat foods like fried foods, fatty meats, regular cheese, whole milk, desserts ... it's time to re-vamp your diet. Before you buy the fat free yogurt and continue to eat nutrition-less fried foods, first eliminate the lard-laiden foods such as french fries and greasy burgers! You're better off having a bit of saturated fat from a low fat yogurt because of all the other healthy goodness the yogurt offers: calcium, protein, and vitamin D.

Also, this yogurt only has 11g of sugar per 6 oz. serving, derived naturally from milk, not added in like we find in other flavored yogurts. To compare, the Stonyfield low fat vanilla yogurt has 21 g of sugar per serving. Why? Because some of it is natural, and the rest is added table sugar to make the vanilla yogurt taste sweet. There's nothing wrong with eating the vanilla, but again, take inventory of all the other sugary foods you're eating in your diet.

Happy eating!

Food Highlight: Arnold's Natural Flax & Fiber Bread

2008-07-27T10:05:00.002-04:00

Yet another product to emerge in the bread aisle. Arnold's has a fairly new line of breads called "Natural Breads". There are several types of breads under this "natural breads" line. One type I tried is called "flax & fiber". This is a very delicious and nutritious bread! Quite natural as well, hence the name. There is no high fructose corn syrup, which is found in many whole wheat and whole grain breads. Each slice is 80 calories, 1.5 g fat (mostly unsaturated), 4g fiber, and 4g protein. This is not bad, considering many high fiber, whole grain breads can reach 100 calories or more per slice. It's soft and pleasant-tasting compared to other fiber breads that can be gritty and boring for the palate. This bread toasts well and is great with some peanut butter or to make a typical lunch meat sandwich. From a dietitian's perspective, it's a winner due to taste and a healthy nutritional profile. My only gripe is it's not always easy to find.

3 Tactics to Prevent Overeating

2008-04-06T08:19:00.002-04:00

3 Tactics to Prevent Overeating
Click on the link above to access this WebMD weight loss clinic feature article by Elaine Magee, MPH, RD.

This is a great article demonstrating arguments for and against the "out of sight, out of mind" approach to highly craved foods that may lead to weight gain. I agree with the summary that one-size-does-NOT-fit-all when it comes to healthfully managing weight. Yet, I am a true believer of breaking free from chronic dieting and learning how to get in touch with true hunger signals. I do not believe in deprivation and making lists of "good" and "bad" foods. This method causes us to measure our worth based on how "good" or "bad" we ate in a day, week, month, etc. It also leads to the psychological mind games of weighing oneself on the scale and becoming a slave to the magical three-digit number that pops up. It is better to eat in a sound manner, have a healthy relationship with ALL foods, and get regular physical activity vs. measure our worth based on how well we are following a diet plan and what the number on the scale says.

Just my two cents. And there will be more coming from me on this wonderful topic, with information on concepts including Intuitive Eating, a book by Evelyn Tribole, MS, RD & Elyse Resch, MS, RD, FADA; http://www.inuitiveeating.org/; or Appetite Awareness Training, as outlined in a book by Linda W. Craighead, PhD.

My Favorite Post-Long Run Meal

2008-03-29T13:45:00.003-04:00

After a long training run, it's imperative to fuel up shortly after with the right amount of carbohydrates and protein. The carbs help replenish your glycogen stores used up during your run and the protein helps rebuild torn muscle fibers. It's best to consume this meal within the first 1-2 hours after a long run. Your body will absorb the carbohydrates and replenish glycogen stores at a faster rate within the first hour or so after the run. The longer you wait to eat, the absorption rate will decrease.

Personally, I crave salt after a long run. I might have a sweet dessert later on in the evening, but it's all about the salt in the first couple of hours following the run. My favorite post-long run meal is 2 slices of whole wheat toast, 1/2 cup cooked Egg Beaters, 1 slice of cheese, and a little ketchup and mustard mixed (yes, I know, the ketchup/mustard thing may sound strange, but I love condiments). With that I'll have 1 small serving of pretzels or soy crisps and water. Water is key to rehydrating after a long run. I must admit, I do crave coffee after a long run too. Hot in the winter months, iced in the summer. I know it may not be the best after-run drink, so I commit to drinking a few glasses of water first, then the coffee.

Since my idea of a great post-long run meal may not match yours, here are some other great ways to refuel after a long pounding on the pavement:

2-3 oz whole wheat bagel with 2-3 oz turkey or roast beef, lettuce, tomato
Chocolate milk (made with 1% or nonfat milk) - this is a great option for those who can't stomach eating solid food within the first 1-2 hours after a long run.
1 cup whole grain cereal mixed into a lowfat yogurt
Apple slices with 2 Tbsp peanut butter
Toasted English Muffin with peanut or almond butter
Smoothie made with 4-6 oz lowfat vanilla yogurt, 1 small banana, any added berries, a few ice cubes in a blender

So what is your favorite post-long run meal??

Food Highlight: Pepperidge Farm Breakfast Breads

2008-03-23T08:13:00.002-04:00

In the winter months, I eat oatmeal practically every morning for breakfast. As an alternative, I'd have a Thomas' English Muffin or some Kashi Frozen Waffles. Then my sister, a fellow dietitian, as well as a bread addict, suggested I try Pepperidge Farm Breakfast Breads. So I did. And wow, they are so yummy!

So as a dietitian, I want to be sure they're somewhat healthy before I recommend this product to all of my clients. Here's the nutritional info per slice:

90 calories/ slice - On target with most whole grain/whole wheat breads with the exception of "light" or "diet" breads, weighing in a t 40 calories per slice.
18 g carbohydrates - 1 slice is approximately 1 bread exchange for diabetics
8g of whole grains - Just whole grains; this is not a true whole wheat bread, as the first ingredient says "whole wheat flour" and not "100% whole wheat flour"
3g fiber
4g protein - a bit more than other breads out there
0g saturated or trans fats
1.5 g unsaturated fats (your heart-healthy fats)
5g sugar - This is 1 or 2 grams higher than regular whole grain breads. Not a huge difference, and most likely due to the fruit flavoring of the breads including apple, raisin and blueberries.

Bottom Line: These breads are a tasty alternative to your traditional morning routine. Mix them into a normal routine of oatmeal, high fiber cereals and other whole grain toasts or waffles. Toast 2 slices and add 1 tablespoon of almond or peanut butter, a spread of light cream cheese or 1% whipped cottage cheese with a sprinkle of cinnamon. Enjoy!

Blogging Hiatus

2008-03-22T16:38:00.002-04:00

It's been a while since I "blogged". I started with good intentions a few years ago. Last I wrote, I was training for the NYC 2005 marathon! Gosh, it's been over two years and I never talked about the actual race.

It was a GREAT race. The training paid off because I was thoroughly prepared. It was a warm day that year, in the low 70's if I remember correctly, which is warm for early November in NY. The NYC marathon is truly what everyone claims. The cheering crowds and bands as you enter Brooklyn from the Verrazano Bridge. The loud roars as your leaving the 59th Street Bridge and entering NYC. Solitude in Harlem and the Bronx. And the re-entrance into NYC reassuring you that the finish line is so close, you can taste it through the salt in your mouth!

As I neared the finish line in Central Park, I had tears in my eyes. It was the end of a four-month journey of training. In the last mile, I thought about all of those long Saturday runs I completed. The weekly preparing of a new playlist in my iPod, getting my Fuel Belt bottles ready with diluted Gatorade, checking the weather reports obsessively and hoping for no rain.

This past year I was a spectator. My husband ran his first NYC marathon. He raised money for NY City Meals On Wheels while training. My family and I made signs and we feverishly looked for him through the thick crowds in Brooklyn. It was an adventure trying to find him, but we did each and every location we staked out. Leading up to this day, I was afraid I'd be "bummed" that I wasn't actually running. I didn't want to rain on his parade. Strangely enough, I felt nothing more than excited for what he was about to accomplish.

Now... I won't lie... it did give me that "bug" again. Half-marathons have been fun since then, but nothing beats a marathon - especially NYC!!

Getting Closer....

2005-10-26T22:11:00.000-04:00

The NYC marathon is less than two weeks away. The weather in NY has been a runner's nightmare. Rainy, windy, cool. I'm glad I didn't freeze my gym membership for the month of October. I've been doing all of my training outdoors until this month. For the first time ever I ran 13 and 15 miles on the treadmill - what a blast! I don't know if any other gym members noticed how long I was on the treadmill, but I sure was a sweaty mess when I got off!

After last Saturday's 15 miler on the treadmill, a smile spread across my face. I realized that would be my last long run before the big 26.2 on November 6th. My mileage is tapering now and I feel as though it's all coming to an end. I've accomplished things in these four months of training that I never thought were in my realm of running possibilities:

I never thought I'd run more than 13.1 miles -- After doing several half marathons, at the end of each one I thought there was no way I could take another step past that distance. Well now I most surely did!

20 miles seemed impossible when I first looked at the marathon training schedule - But I ran 20 miles three times over the course of my training. And you know what? It wasn't so bad.

Training alone seemed a daunting task; I wasn't sure I could motivate myself enough - I still wouldn't recommend training alone, but I managed. The shorter weekday runs weren't so bad, but I really could have used a running pal for the long runs. I found creative ways to get around it. My husband and father jumped in my last few miles of my 20 milers - just when I needed them most, at the end.

I thought I'd get stressed for time - Between being a full-time student, working part-time, and trying to enjoy the company of my husband, family and friends - I thought once September hit that training would become a chore more than an enjoyable act. You never know what you can accomplish until you're faced with the task.

Well, these are just some of my thoughts as my marathon training winds down over the next two weeks. The training alone has taught me perseverance, motivation, determination, and how to push toward a goal no matter what. Sure, there were days when my alarm went off and the last thing I wanted to do was run again. And of course, there were times I actually looked forward to my long run because I knew it would be a beautiful day or I was looking forward to listening to a great new mix on my iPod.

Now I am faced with the final challenge of this journey - the New York City Marathon. I'm nervous, excited, anxious, curious -- so many emotions all rolled into one. I'm sure I'll start having dreams any night now about what the marathon will be like; or nightmares that I've missed the bus to the race start on Staten Island. But no matter what emotions I feel or what dreams I have I know one thing -- I am ready as I'll ever be.

20 Miles Tomorrow

2005-09-16T21:48:00.000-04:00

My 20 mile run will be tomorrow and it's supposed to rain. But if I have to run all 20 miles in the rain, then so-be-it. You can't control the weather on race day, so I guess I should get used to that now. More to come on the experience!

8 Weeks Almost Down, 7 Weeks to Go ...

2005-09-15T09:34:00.000-04:00

September 15, 2005

Seven training weeks left to the New York City Marathon. I started training in the beginning of July. I chose a training program for first-timers who aren’t looking to break any personal records, but simply finish in one piece. The training schedule started at 22 miles/week and will peak at 40 miles/week.

Back in July, the training seemed like a piece of cake. I was thinking, will this be enough mileage for me? Should I add a few miles to each week? But here it is, major crunch time ahead for September and October. And you know what? This training schedule is just fine right now! I have no desire to add miles anymore.

Several weeks ago I ran my longest run ever – the 15 mile long run. I’ve run 13 miles many times both training for and running in half-marathons. So the 15-miler was a new challenge for me. I went to a popular running trail that stretches 13 miles and then added on the extra 2. I kept my pace close to 2.5 minutes/mile slower than my best half-marathon pace. The last two miles or so were pretty tough, but I made it.

About two weeks ago was the 18-miler. The day before I went through several emotions: panic, anxiety, doubt. I was worried about proper hydration along the way. The trail has no water fountains and my Fuel Belt only holds 28oz. of liquid. At the last minute I came up with a game plan. I packed a cooler with a water bottle for when I finish and a second water bottle that I could grab when my Fuel Belt ran out. I also threw some fruit, yogurt and a granola bar in the cooler – I wasn’t sure what, if anything, I’d want to eat immediately following the run.

I ran 13 miles with ease feeling pretty strong. My car was parked at the 13 mile point. While running in place I dumped my empty Fuel Belt in the trunk and grabbed a new water bottle. Then I ventured on to finish my last 5 miles.

I had to carry the water bottle in my right hand, which I found annoying. At this point I was getting tired and the weight of the water bottle caused my arm to fatigue. The path I run is marked every quarter-mile. Here’s where the head games start. I’m tired, running 18 miles on my own with only the company of my iPod mini playing everything from Lynyrd Skynyrd and Dave Matthews to Missy Elliot and Prodigy.

The quarter-mile markers begin to drive me insane. My legs are on fire and shuffling at this point. My pace has slowed remarkably. I finally decided to ditch the water bottle on the side of the path and pick it up on my way back. My vision blurred slightly and I’m still not sure if my contacts were out of focus or if I was about to pass out. I had to walk a few times in the last mile – one of the drawbacks to tackling long runs on your own: there’s no one there to tell you to keep going.

After all the turmoil of the last 5 miles, I made it. I won’t lie – I was hurting. My legs burned something fierce; I never felt a burn that intense in my 7 years of running. All I wanted to do was lie on the ground and take a nap, but I knew I had to keep walking around and cool down. I went to the cooler in my car and took a new, ice-cold water bottle, trying to pace my drinking. I stretched out a few times and then ate a plum as if I had not eaten anything in days.

I had to drive about 25 minutes to get home. I was physically exhausted. I felt as though I only had a couple hours of sleep the night before. Then my husband called my cell and asked how it went. I suddenly perked up and began a re-count of my 18 miles. By the time I reached home there was only one thing I felt: Proud.

The Half Marathon - May 1, 2005

2005-05-30T10:27:00.002-04:00

It has been a while since I’ve written. Last I wrote I had started Hal Higdon’s intermediate half marathon training program. I pulled it off of his website, printed it out and it became my running “bible” for the next 12 weeks. This training program served two purposes for me: 1) It was going to prepare me for the half marathon through a gradual mileage build-up over twelve weeks; 2) it would determine if I could train for a full marathon following a similar training program on my own.

Anyway, back to the half marathon. After three months of training, the weekend had come. I had my carefully planned dinner of wheat pasta, spinach, marinara sauce with garlic bread. For dessert, two slices of carrot cake. Why carrot cake? I went running one morning after eating some and felt like a running rock star. So I definitely needed the carrot cake!

The weather report for May 1, race day, was sunny and mild. It had been raining the entire day before the race. I woke up the morning of the race and looked out the window to see dense fog. Not a big deal, it will burn off in the next couple of hours, I thought. I drank some Gatorade, had a piece of leftover Italian bread with jelly for breakfast and allowed myself to relax a bit before heading out.

I stepped out the door of my apartment building and cool splashes of raindrops were hitting the ground. Rain? RAIN! NO! I didn’t see the rain outside my apartment window earlier, I thought it was just foggy. I sat in my car, staring straight ahead, thinking to a few years back when I ran a half marathon in the rain. That day was cold and damp. The raindrops came down like piercing ice drops on my thighs. The wind made the rain even colder on my body and my muscles were screaming from the cold dampness.

This stunk (for lack of a better word!). I really didn’t want to go through running another half marathon in the rain. After the one a few years back, I swore I’d never do that again. But then I started thinking about how I hauled myself out of bed early each morning, five days a week, to prepare for this race. And the speed work I did once a week; I had to know if it would make a difference this year. What a wimp I would be if I didn’t run this race. If I chose to stay home and the weather cleared in the next hour, I’d be very angry with myself.

Off I went to Eisenhower Park. It was the first time I was going the race start by myself, which felt a bit lonely. Upon my arrival, I headed straight for the porta-potties. Back in my car, I hung out listening to the radio, watching other runners stretch, chat with each other, pin their race numbers on and all the typical pre-race activities. The rain had stopped, but then droplets began to hit my windshield once again. I put a long-sleeved shirt on over my sleeveless shirt in an attempt to shield myself from cold raindrops. It was time to head over to the start line.

On my walk over to the start, I felt the urge to "go" one more time. I glanced at my watch, realizing I only had about ten minutes. The porta-potty lines would be long. But I had to go. I kept walking, right past the start line, listening to that same voice I hear every year on the microphone counting down the minutes to the start.

The bathroom lines were long, as I suspected. People on line were bouncing around, looking at the porta-potties, then at their watch, then asking the person next to them if they’d make it in time. With the rain falling, there was no room for me to be a pessimist if I wanted to make it through 13.1 miles successfully. So while waiting on the line, I told myself I’d absolutely get the chance to relieve myself and make it to the start line on time.

The race started at 8 AM. It was about 7:57 when my turn for the bathroom was up. I ran into the porta-potty, did what I had to do, and literally ran out and kept running to the start line. I ran so far I up in the start line that I was at the 7-minute mile pace-marker, a pace I only wish I could run. No time to turn back now because the race was starting. I pressed play on my MP3 player and started my run with “Beautiful Day” by U2. Beautiful day? Not really if you based it on the weather alone, but being out there with all those runners definitely made it a beautiful day in my eyes.

This rain was different from the last time I ran in the rain. It wasn’t cold and piercing. It was actually warm and humid out. Not too far into the run I had to take my outer layer off. The rain was hitting my arms and legs, but I didn’t mind. At this point, I was very happy I didn’t bail out on the race.

The rest of the race went well. My energy was up. I didn’t get any side cramps, which is pretty remarkable. I paced myself for the first 5-6 miles, then kicked it in at around mile six. A bit past mile six is where my parents always wait to cheer me on. Although I only see them for a few seconds, it makes all the difference in the world.

Whatever the reason, mile nine is always tough. My legs start to feel tired. I start thinking about oranges. And then I think – 4.1 miles to go. I try not to think of what lies ahead, but it’s hard not to when you pass the mile markers. I immediately tried to retrain my thoughts. You cannot be tired now. This is where you really have to kick it up a few notches. My ultimate goal was to finish this half marathon in two hours or less. If I slumped now at nine miles, I couldn’t accomplish my goal.

The twelve mile marker was fast approaching. My speed felt faster than usual and I was unsure if I should keep this speed going. Would I fade out in the last mile? Would I hurt my leg again? The twelve mile marker was now in clear view and I saw the time, but I had to blink a couple of times. I did some quick math. Then the realization hit me. If I continued at this same pace or faster, I would definitely finish in two hours.

That one thought propelled me faster through twelve miles and on to the finish. My feet were soaked from splashing through puddles but I was pleased to feel no sign of blisters. Must have been the Body Glide I slathered all over my feet that did the trick. As I got closer to the finish line, I saw my parents again and my husband. I think they were a bit surprised to see me at this point, since last year I finished around 2:10. My husband looked at me then pointed to the time clock as if to say, “You’re gonna make it in under two hours!”

Now I could see the finish line. I sped up so fast I thought I would be sick. I saw the clock was approaching 1:59 and I took my speed down a notch because I knew I’d make it at this point. I crossed the finish line at 1:59:18 – a 9:07 pace. After crossing the finish line, I was elated. I couldn’t believe it. I had not only met my goal of finishing in two hours or less, but I finished about 10 minutes faster than last year. Does training pay off? Absolutely!!

What’s Next???

I am waiting to see if I make the NYC marathon lottery. If not, I have a few other back-up marathons in mind for the Fall of 2005, such as Philadelphia or Chicago. Oh, and I probably will train solo – it seems I’m destined to be a loner in this sport!

2005-02-26T01:34:00.000-05:00

A winter's view outside our apartment.

Running and chocolate are good for you.

2005-02-26T01:33:00.001-05:00

Today I did my 5K race as prescribed by Hal Higdon's training plan. With one exception. There aren't any 5K's going on this week, from what I can see on local race calendars. And, we received a little snow dump yesterday, so I couldn't even go on the track. Instead, I went to the gym, AGAIN, and hopped onto the treadmill.

Did I ever share one of my biggest reasons for running? Well, there's two. The reward of dark chocolate and ice cream at the end. Dark chocolate in the winter and ice cream in the summer. So tonight I helped eat my husband's Valentine's day gift and then had a little from mine. Yes, we bought each other chocolate and enough so that we still have some at the end of February.

Oh, and maybe there's a third reward. Wine. Red wine in the winter, white in the summer. You see, there is a connection here. Wine and chocolate have flavonoids, which are antioxidants. Antioxidants combat free radicals, which are bad for your body, and help fight against diseases such as heart disease and cancer. Antioxidants are also found in carotenoids, the red/orange/yellow pigments of carrots and even egg yolks; they're also found in lignans, found in flax.

Another thing I didn't share on this blog is that I am getting my masters in nutrition. I have been interested in nutrition since high school, applied to nine colleges with nutrition programs, went to a NY state school and became an undeclared major because I was sewing my wild oats away from home and afraid of all the sciences that nutrition involved. I ended up with a degree in Communications, worked in Public Relations for over five years, and after marrying my wonderful husband, decided it was time to pursue my original dream and passion.

2005-02-24T23:52:00.000-05:00

When it's snowy, think Kauai!

Whiteout! Treadmill?

2005-02-24T23:36:00.000-05:00

Well, it's snowing quite a bit here in New York. This will cut into my training a bit, although this week is one of the lightest for me because I get an extra rest day. I am following Hal Higdon's intermediate half-marathon training schedule (www.halhigdon.com).

Oh, I don't think I mentioned in my previous post, I am planning to run the Long Island Half Marathon in the beginning of May. I've run this one for the past four years, if my memory serves me right. I never had much of a training plan and was therefore never prepared on the actual day of the race. Last year was the icing on the cake. I was going to too many spinning classes rather than running. I never saw the harm in going out there and running the 13.1 miles with my fellow Long Islanders.

Besides poor training, what else did I do wrong? I decided I didn't want to run this one alone, so I paired up with my mom's friend's daughter, who I've known since childhood, but NEVER ran with before. I knew she was somewhere in my pace range, but as luck would have it, she was going a bit faster than I could keep up with. I stayed the course with her for the first 5 or 6 miles, going much too fast for the first half of the race. I finally gave in and told her to run ahead, admitting to myself there was no way I could keep up that pace.

And then I hit it --- THE WALL. I was able to finish, but I felt as if there were 1-ton bricks tied around my ankles. And the throbbing leg pain that has been rearing its ugly head for the past year was coming back with a vengeance. I spent that night with ice packs and Deep Heat on my legs while crawling around my apartment rather than walking like a normal human being.

Moral of the story??? Never run ANY race without the proper preparation and training. I veered off course a bit, but I told this story because in the past, harsh weather would always get in my way of proper training. A race in May means training in January, February, March and April - months where the weather can be relentlessly evil.

The word "treadmill" never fit into my vocabulary. The one thing I love about running is being able to get some "me time" in the great outdoors. I'm cooped up all day at school, work, my apartment. Running outdoors gives me the fresh air and sun-kissed vitamin D my body craves. I always swore up and down the treadmill was horribly boring and there was no way I could get in more than 3 or 4 miles without jumping off in complete desperation. All the TV sets and music gizmos in the gym can't keep me on the treadmill for anything.

But, in the past few months, I have learned to look at the treadmill in a new light. It is not a vicious machine taking away my outdoor time. Rather, it helps me train and keeps me from slipping on ice patches. It keeps me safe from crazy road-rage drivers and stray dogs looking for a friend. It provides a joint-friendly terrain as an alternative to the usual pavement pounding. I am in no way saying I will resort to a lifetime of treadmill runs, but I am learning to appreciate this piece of equipment and how it can enhance my training in trying weather.

So, I have made peace with the treadmill. My MP3 player has certainly helped this peace become possible. I will venture to the treadmill and dream of the first Spring days soon to come.

Do you have the bug?

2005-02-23T00:33:00.002-05:00

I've been running for about nine years. I'm not a pro - not even close. I've completed several 5K's, 10k's and half marathons. 2005 brings on a new challenge for me. A challenge I've been debating for a few years now - going the distance. No, not the Ironman -- but the big 26.2.

I thought by 2005 I would have accomplished this great feat by now. There was always an excuse. I live on Long Island, so the big marathon close to home is the great NYC marathon. Every year I watched thousands of people on TV bite off one grueling mile after the next. I'd think: I can't run that on my own. I can't train on my own. Maybe when I find a running partner that runs the exact same pace as me. Someone who loves to run, takes it seriously, but isn't too psycho about running.

Oh, the excuses. My biggest fear has always been doing it alone. But just this past year, it hit me... DUH! You most certainly will not be alone in the NYC marathon! And that was that. I was going to do it. Or, at least enter the lottery. And if I don't make the lottery? Well, there are plenty of other marathons I can register for and get this bug out of my system once and for all.

Running partners have been scarce for me. My very first running pal was my father. He is the one who taught me the love of running. He's been running the same route around Hicksville, where I grew up, since before I was born and still is to this day. He ran the NYC marathon when it was merely laps around Central Park. He chuckles at the thought of having to enter a lottery before you're even considered entered into the marathon. You could register the morning of the race back in his day, or so he jokes.

I would join my father on hot summer days, following behind on his five mile route. I wouldn't be running though. No, I was only about six years old and had a brand new Huffy pink bicycle to break in. So I'd ride behind him, dodging his spit in the wind every so often. I didn't realize it then, but running changed his life. From a spare-tire, twinkie-loving, out-of-shape man to a determined, motivated, physically fit athlete. In those days, it was just a fun way for me to spend time with my father. Plus, I was allowed to ride my bike in the street. Looking back, those rides changed my life too.

I was pretty athletic most of my life - always in gymnastics, on a summer softball league or the church basketball team. Once I hit high school, all physical activity came to a screeching halt. I was a typical teenager trying to figure out where I stand in the world. And then college happened... being away from home, having way too much fun and eating terribly.

One of my college apartment-mates worked at the campus gym. She and two of my roomies were heading for the door to go for a run in the crisp, upstate New York autumn air. I sat there on the couch, overweight, bloated, lazy and .... well... determined to change.

One day my mother-in-law asked me, "What do you think about when you're running?" I couldn't answer right away. Do I think when I run? Or am I just enjoying the scenery while keeping mindful of moving cars and nearby dogs. Then I answered, "How happy I am that I can run."