Jan
29

Want a Healthy Diet? Use the Plate!

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It’s been almost 7 months since the US government revealed MyPlate, a new graphic meant to replace the MyPyramid.  Those of you that know me know that I am a huge fan. 

I use “the plate” to teach kids, teens and adults alike; even my own children often eat off  “the plate.”  While I see it as a very simple and straightforward tool, not everyone is using it.   For one, not everyone has heard of it.  Secondly, knowing what to do is only half the battle.  Changing eating behaviors is one of the hardest things to do. 

I’d like to challenge my readers (that’s YOU!) to do one thing.  Each day this week, choose one meal from the day and aim to fill the plate as it was meant to be filled. Focus on getting a serving of healthy lean proteins, vegetables, fruits, low-fat dairy and some whole grains!  It doesn’t have to be perfect; it just has to include all of the groups.  I want you to see how easy it can be to put healthy foods into your body.  Here are some examples:

For Breakfast try:

Eggs scrambled with spinach, tomatoes & mushrooms, a side of whole wheat toast w/tsp fat, a small banana & a cup of skim milk

OR

French toast made with light wheat bread, 1 scrambled egg & 1 egg white, chopped tomatoes and 3/4 c cantaloupe with 1 cup skim milk. (Use a bit of syrup or pureed strawberries over the French toast)

For LUNCH try:

Whole wheat pasta with meat sauce & marinara, 12 grapes, carrots and 1/2 cup yogurt

OR

Turkey & ham sandwich with 1 ounce Swiss on light whole wheat bread, green beans and cantaloupe

For DINNER try:

Chicken, whole grain rice, 1 cup cooked kale w/pine nuts, a small apple and a cup of low-fat or skim milk

OR

Pan-seared tilapia w/sunflower seeds or almonds, 1/2 c quinoa w/red peppers, mixed vegetables, 3/4 c cantaloupe and a cup of milk.

I use these examples because they are easy to prepare meals.  There are no long recipes to follow, no unusual ingredients to purchase and they all taste great! As you try to incorporate healthier foods onto your plate, remember these 3 key messages:

  • Balance calories  (reduce portions)
  • Increase certain foods (vegetables, fruits and whole grains)
  • Reduce other foods (sodium and sugary drinks)

I hope you have fun with your goal this week!  I’d love to see what you’re putting on  “YourPlate,” so feel free to send me photos!  You might even get your healthy meal highlighted in my next post or article!

For more information and education on the MyPlate visit the website at www.choosemyplate.gov

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Jan
13

50 More Weeks To Make It Stick

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It’s day 13, how are you doing? You know what I’m talking about; that New Year’s resolution that you so confidently made less than 2 weeks ago.  Statistics tell us that ~45% of Americans make resolution each year and of those, a much smaller percentage of us keep them.  What’s the reason?  The majority of us opt to revolutionize something that is well, hard to change! 

Not to worry! 2012 is a long year. If you’re still on track with your goals, fantastic!  If not, it’s not too late!  If it’s a goal to get healthy I can help!  C’mon, we have 50 more weeks to MAKE IT STICK!

First thing is first.  We need to formulate a plan.  As the old saying goes, a goal without a plan is just a dream.  Turn your dream into reality by following these steps!

1.) Adjust Your Attitude- listen, you CAN do this!  You need to remind yourself that you are amazing, in control and capable of making awesome decisions about your life!  Stay Positive! Repeat over and over again…I am AWESOME. I am Capable!!

2.) Determine Behaviors- this week write down everything you eat and drink for the entire week.  Include the time you eat, how much you eat and most importantly why you eat or drink it.  At the end of the week evaluate your journal.  Have you noticed anything about your habits? Get a piece of paper and write down exaclty what you see wrong with your eating plan (based on my other blog posts you should know what to do..if not, schedule an appointment with a registerd dietitian and get help today!)

3.) Set Weekly Goals- Now get another piece of paper and write down very specific behaviors that you want to change from your journal.  Here are a few examples:

  • I drink a ton of juice- I will drink more water
  • I skip breakfast- I need to eat breakfast
  • I each way too many 100 calorie packs!- I need healthier snacks
  • I eat out too much- I need to pack more healthy foods
  • I don’t eat enough vegetables- I will eat more veggies

 

Each week you will need to work on ONE behavior to change (believe me this works to get you to your ultimate goal.)  Get a new sheet of paper and write really big on that paper what your goal for the week is.  Make is SPECIFIC and REALISTIC.  For example, I am going to drink water instead of juice 5 out of 7 days this week.  Hang that piece of paper on the refrigerator very large! And, don’t forget to add how AWESOME you are for sticking to your goal. (see photo…YES, the visual reminder is a necessity!!)

At the end of the first week determine if you can MAKE IT STICK!  If you still feel like downing some juice, keep that goal for another week.  If your able to say “juice who?” you can move onto making a new goal.

4.) REWARD Yourself- You DID IT and as a result you feel fabulous and have just boosted your self esteem to a new level! Now that you know you can do it, you don’t need me to tell you.  On top of that fab feeling, you get to reward yourself!!  Download a new song to your ipod, buy a new pair of workout socks, buy a fancy journal, subscribe to a magazine or choose your own {non-food} reward.  Change is hard work and you deserve it!

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Dec
20

Think Outside the Cookie Jar this Holiday

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Can you say Christmas cookies?  In the past two weeks I’ve been asked about cookies more times than I can count!  I’ve gotten questions on everything from how to make regular cookies healthier and which cookies contain the least calories to whether or not the food coloring in the cookie icing causes hyperactivity.   Believe me, I get why cookies are so popular at the holidays!  Not only are they fun to bake, they also allow us to get creative, they’re an inexpensive gift to take to parties and they taste good.  But there is more to the holidays than cookies.  This year rather than adding to the cookie pile in the office break room, opt for a different holiday delight.  Try one of these ideas instead!

  • Bread loaf or mini loaves

If you love to bake consider a bread loaf that can be cut and shared with the employees.  If you are thinking gifts for individual employees, consider baking mini zucchini, pumpkin or banana breads.  You can get creative on the packaging and make the end product look beautiful with crafty ribbon & bows.

  • A box of Clementine’s

Talk about a quick, healthy and festive holiday gift that can be dropped at the office or taken to the family Christmas party.

  • Popcorn

There are endless options with popcorn.  The easy option is to purchase a large tin and drop it off at the office!  Even more fun is to make individualized popcorn balls.  This is a great activity with kids and really allows you to get creative with flavors and colors.  To make it one step easier, pop regular popcorn and color it red or green (there are recipes available using sugar-free gelatin or you can use food coloring and sugar).  Add the popcorn into holiday decorated plastic baggies as a take home treat.

  • Specialty teas, coffees or cocoa

One of these hot beverages will come in handy to wash down all of the cookies and candy that everyone else is bringing in!  If you’re looking for individual gifts for family, friends or teachers, purchase a mug, a few specialty cocoas or teas and even a bit of peppermint or cocoa bits. The mugs can be decorated and wrapped with a pretty bow for a perfect, inexpensive gift.  (Check your local dollar store for mugs)

Remember that you don’t have to share food items for Christmas.  Making the item, decorating it and sharing it is half the fun.  You friends, family and co-workers will likely enjoy gifts that they can use just as much (if not more than) food.   Here are a few homemade items that are just as fun to make as they are to receive.

  • Hand crafted holiday’s ornaments- These are fun to make with kids and very inexpensive. 
  • Decorate wine glasses, beer mugs or hot beverage mugs
  • Homemade candles in decorated votives
  • Personalized crafts such as wall hangings, mini photo frames or plaques

Most importantly remember, the holidays are about giving and sharing good times with our friends and family!  Have a happy, healthy, fit and fun time this season!

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Dec
14

Fuel for Thought – What’s In Your Gels, Bloks & Beans?

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Article researched and written by: Karlyle Lim, Dietetic Intern

As an endurance athlete, you’re well aware of your body’s increased energy needs, and you probably use a variety of supplements to make sure you don’t dip below your requirements. However, did you ever stop to think about what it is that supposedly makes you run longer or run faster? Let’s break down some of the common and maybe not so common ingredients.

The basics

The goal with any endurance supplement is to supply the athlete with ample energy to ensure optimum performance. This energy comes in the form of simple sugar: glucose, fructose, maltodextrin, fruit extracts, syrups, juice, honey, etc. Simple sugars are important for quick delivery of energy to the athlete’s fatigued muscles.

Endurance supplements also contain electrolytes (namely sodium and potassium) because of their important role in fluid balance and muscle contraction. If you check out the ingredient list, salt, sodium citrate, sodium lactate, potassium chloride, and potassium citrate are the most common forms these electrolytes would come in.

Green tea extract (caffeine from teas)

Green tea contains caffeine, which, if taking the right way, may enhance performance.  Caffeine has been shown to reduce an athlete’s perception of how hard the body is working. (50 mg of caffeine equals about ½ cup of coffee.)

A variety of products contain caffeine: PowerBar Energy Gels (either 50 mg, 25 mg, or caffeine-free), Clif Shot Turbo Energy Gel (100 mg), Clif Shot Bloks (50 mg, 25 mg, or caffeine-free) GU Chomps (20 mg).

Antioxidant blend (vitamins C & E)

Antioxidants work to protect cells during exercise. As the body becomes more stressed, muscle tissues are more likely to break down. Antioxidants help combat this.

Here are some examples of supplements with a mix of antioxidants: GU Chomps & Energy Gels, Jelly Belly Sport Beans (only vitamin C).

Amino acid blend (leucine, valine, histidine, isoleucine)

Leucine, valine, and isoleucine are amino acids that are branched in structure. In theory, they work to lessen fatigue by decreasing the brain’s production of serotonin. Serotonin increases mental (and maybe even physical) fatigue. This theory is known as the “central fatigue theory.” Histidine, on the other hand, acts as a buffer against lactic acid buildup, fighting fatigue.

GU Chomps & Energy Gels, and Hammer Gels contain amino acids.

B-vitamin blend (thiamin, riboflavin, niacin, vitamin B6, vitamin B12, pantothenic acid)

B vitamins play a role in energy metabolism (converting carbohydrates and sugar into usable energy). Different products contain different combinations of B vitamins.

Try Jelly Belly Sport Beans (only thiamin, riboflavin, niacin) and Honey Stinger Energy Gels.

Herbal blend (chamomile & ginger)

Chamomile is touted for being an anti-inflammatory, while ginger works to soothe the stomach.

Gu Energy Gels include chamomile and ginger.

The next question you should be wondering is, “which of these ingredients do I really need.”  Just because companies include ingredients in a product does not necessarily mean it leads to a performance benefit.  Stay tuned for a future article when we dive into whether the benefits of these ingredients are worthwhile or wishful thinking!

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Dec
01

Athletes vs. Illness: How to Help Your Immune System Win the Battle

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Article Written by: Karlyle Lim, Dietetic Intern

As a serious athlete, continuous and consistent exercise puts a burden on your immune system. This holds especially true when improper nutrition comes into play. With overtraining and inadequate recovery, your immune system can’t function at 100%. It just keeps fighting an uphill battle as it continues to play catch up.

What happens to your body during intense workouts

During intense and prolonged workouts, your body’s stress response rises. As you run your sprints, make cuts, or especially while you’re lifting, your muscles are actually tearing. As your body repairs itself, your muscles grow. However, during this mending period, your body releases signals as if it’s wounded, causing inflammation among other changes. At the same time, your cells involved in immune health are temporarily suppressed.

In other words, if you’re not properly recovering from your workouts – this includes a training plan that allows for adequate rest periods as well as nutrition-related recovery – your body stays in patchwork mode. This in turn causes a weakened immune system, making you more likely to get sick.

How to strengthen your immune system

Just as intense workouts help you gain that competitive edge, proper nutrition prepares your body to get the most out of a workout. Nutrition also speeds up your recovery time, getting you back to the gym for more quality training. As you continue to keep your body in balance, your immune system is ready to battle illness.

So what foods should you focus on? A number of studies have found that adequate carbohydrate intake is key to maintaining immune health. Other studies promote quercetin supplements as an immune-booster for highly competitive athletes. As far as other supplements, studies have found that they’re either ineffective or show inconclusive results.

Carbohydrates

Consuming carbohydrates before, during, and after exercise has been shown to lower stress hormones, thus improve immune system function. Aim for 60g of carbohydrate per hour of intense training. (Example: try a 16-oz bottle of a sports drink before and during your workout and then one cup of chocolate milk once you’re done).

Quercetin

Quercetin is an organic compound found in a number of fruits and vegetables. Studies have shown that quercetin supplements (1,000 mg/day) present anti-inflammatory and anti-oxidative effects on the body. Honestly, it’s nearly impossible to eat enough natural sources of quercetin in your diet to reach 1,000 mg (imagine nearly a pound of capers or four pounds of cilantro leaves). However, it still wouldn’t hurt to keep quercetin-rich foods in your everyday diet, since these foods are healthful in so many other ways, too.

Foods rich in quercetin:

  • Onions (includes spring onions & scallions)
  • Apples (especially the skins)
  • Peppers (the hotter, the better)
  • Berries (cranberries, blueberries, cherries)
  • Green vegetables (kale, spinach, asparagus, green peas)

Immune-boosting health for everyone

As for the moderate exerciser, keep in mind that you’re not putting your body in a state of physical stress like those competitive athletes. With moderate physical exercise, your body is able to maintain proper immune function with a well-balanced and healthy diet. Just be sure to include plenty of brightly colored fruits and vegetables.

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Nov
24

Cooking with Color This Thanksgiving: Understanding How Color Influences Nutrition (Green)

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Submitted by: Karlyle Lim, Dietetic Intern

To finish out the series, we’ll end with health benefits of greens galore. The most popular Thanksgiving side dishes incorporate any combination of Brussels sprouts, broccoli, and string beans. This includes everything from casseroles, to barely blanched sides, to oven-roasted dishes. However you prepare it, these greens pack a nutritional punch.

Green

Along with being low in fat and sodium as well as containing no cholesterol, here are a few more nutrients you can find in greens.

  • Vitamin C: good for strengthening your immune system and for would healing
  • Vitamin K: important for proper blood clotting and bone health
  • Vitamin A: good for improving vision and fighting illness
  • Folate: important for nerve function and red blood cell production
  • Fiber: promotes regular bowels, helps control blood sugar, and maintains satiety
  • Potassium: helps regulate blood pressure and is involved in muscle contraction

No matter what you prepare to celebrate Thanksgiving, just remember to be mindful about the food choices you use to color you plate!

Have a Happy and Safe Thanksgiving!

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Nov
23

Cooking with Color This Thanksgiving: Understanding How Color Influences Nutrition (Yellow)

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Submitted by Karlyle Lim, Dietetic Intern

Today we’re going to focus on the health benefits provided by the yellow foods (along with white and brown) that we find on the Thanksgiving table.  Remember that preparation in key. 

Yellow (along with white and brown)

Corn,  (Some popular dishes: oven roasted corn, corn casserole, creamed corn, corn pudding, corn bread)

  • Fiber
  • Potassium: important in muscle contraction and blood pressure control
  • Protein
  • B vitamins (thiamin, pantothenic acid): aids in energy metabolism

Potatoes (Some popular dishes: mashed potatoes, oven-roasted potatoes, baked potatoes, potatoes au gratin)

  • Potassium
  • Vitamin C
  • Iron
  • Fiber (skin on)

Tip: Shy away from adding too much heavy cream and butter in your mashed potatoes. Instead, try adding roasted garlic and rosemary to your potatoes, or even mashed cauliflower to boost your dish! Also, get all the benefits of fiber by keeping the skin on.

Rolls & Stuffing (Whole wheat)

  • Fiber
  • B-vitamins
  • Folate: important for nerve function and red blood cell production

Tip: Aim for whole grains when choosing your rolls and stuffing. For the stuffing, you can also load it with lean meats, assorted vegetables, nuts, dried fruits, you name it!

Turkey

  • Low-fat source of protein
  • Good source of selenium:  important for immune health
  • Contains vitamin B6: important for nerve cell function

Tip: Try eating your turkey without the skin and with less gravy (both increase saturated fat).

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Nov
22

Cooking with Color This Thanksgiving: Understanding How Color Influences Nutrition (Orange)

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Article Researched and Submitted by Karlyle Lim, Dietetic Intern

Continuing with the theme of coloring our Thanksgiving with healthful foods, let’s take a look at all of those vibrant, orange foods.

Orange

Thanksgiving wouldn’t be complete without some sort of orange side dish. There are an unlimited variety of foods you can make with sweet potatoes, carrots, acorn squash butternut squash, winter squash, and pumpkin. Here are some examples:

Sweet potatoes

  • Mashed sweet potatoes
  • Roasted sweet potatoes
  • Sweet potato casserole
  • Baked sweet potatoes

Carrots

  • Carrot soufflé
  • Glazed carrots

Acorn, butternut, and winter squash

  • Butternut squash soup
  • Oven-roasted squash

Pumpkin

  • Pumpkin pie
  • Pumpkin soup

Here’s a closer look at what these orange vegetables provide:

  • Rich source of vitamin A (especially sweet potatoes): important for eye health and skin health
  • Good source of vitamin C: important for wound healing, protection against infection, and teeth and gum health
  • Potassium: important for muscle contraction, blood pressure regulation, fluid and mineral balance
  • Fiber: helps control blood sugar levels and maintain satiety
  • Low in fat and sodium and contain no cholesterol

Just remember to keep your vegetables the highlight of your recipes. In other words, adding too much sugars and fats will decrease the health benefits of the overall dish. Just keep it simple and enjoy each vegetable’s natural flavors (and health benefits)!

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Nov
21

Cooking with Colors This Thanksgiving: Understanding How Color Influences Nutrition (Red)

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Article and Recipe Submitted by Karlyle Lim, Dietetic Intern

Thanksgiving is my favorite holiday of the year.  Aside from family gatherings, reuniting with hometown friends, and really taking in the meaning of being thankful, Thanksgiving is chock-full of delicious eats. Everywhere you turn, there’s something better than what you just ate. While it does require some self-constraint and careful navigation through the minefield of possible over-eating traps, it’s still a great holiday and a sure-fire way to pick better-for-you foods (especially vegetables).  That’s why I have devoted this entire week to the colors of your Thanksgiving plate.  Stay tuned to see how you can literally color your plate in a rainbow of tasty and healthful eats.  Today, we will focus on red foods.

Red

Automatically, we think of cranberry sauce. Take a look at some of the fruit’s natural health benefits:

  • Vitamin C: helps in wound healing and keeping teeth and gums healthy
  • Phytonutrients: key nutrients that act as antioxidants (protect your cells from harmful free radicals), and anti-inflammatory and anti-cancer agents
  • Fiber: promotes digestive health and colon health
  • Low in fat and sodium and contains no cholesterol

Try this simple recipe using fresh cranberries instead of the stuff out of a can. It’s quick and easy, not to mention delicious. Unlike the canned version that  lacks vitamins, fiber and is higher in calories , the fresh version will deliver all of the key nutrients listed above.

Cranberry Sauce

Yield: 8-12 servings

Ingredients

12 ounces fresh cranberries

1 c white sugar (or equal part sugar substitute)

1 c orange juice

Directions

  1. In a medium saucepan over medium heat, dissolve the sugar in the orange juice.
  2. Stir in the cranberries and cook until the cranberries start to pop (about 10 minutes).
  3. Remove from heat and place sauce in a bowl. Cranberry sauce will thicken as it cools.

Other options

Add any variety of the following:

  • chopped nuts (walnuts, almonds, etc.)
  • spices (orange zest, allspice, cinnamon, ginger, nutmeg, cloves, etc.)
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Nov
17

What’s the Buzz with Beetroot Juice? Beets Me.

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Article researched and written by Karlyle Lim, Dietetic Intern.  Reviewed by Heather Mangieri, MS, RD, CSSD

There have been a number of studies touting the athletic performance-enhancing properties of beetroot juice supplements. While the science sounds good, I wouldn’t be so quick to jump on the bandwagon.

The science behind beetroot juice

Beetroot juice is high in nitrates. This compound gets converted to nitrites in the body, and then further converted to nitric oxide. Nitric oxide is of interest because of its role in the constriction and relaxation of blood vessels. Theoretically, if nitric oxide can control blood flow (and oxygen) to muscles, then muscles can work harder and for a longer duration. Three studies conducted in the United Kingdom concluded that beetroot juice improved endurance.

However, in the studies promoting beetroot juice, there are number of red flags.

  • First, there were only 24 test subjects in all three studies. With such a small pool of participants, it’s hard to make generalizations to the general public.
  • Second, the test subjects were all males that were only moderately physically active. Would the results have been different with elite athletes? What about the length of study?
  • Lastly, each study was conducted over six days. How does beetroot juice affect your body in the long run?

While these studies are a good start, we need more evidence before we can go around touting the benefits.   And, have you actually tried this stuff?  You may have to plug your nose just to swallow it.

My suggestion? Don’t rely on beetroot juice to make drastic changes to your race times. If anything, beetroot juice is just another vegetable good for general health.

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