Eat well, feel strong

Feed Your Head – Brain Food for Athletes

2012-01-27T14:48:00.000-08:00

We are always running around. Running to work, running to appointments, running to races. We know how to fuel our body to keep it going, but how do you fuel your brain to stay alert and sharp? Good nutrition is important for brain health and diet plays an important role in intelligence, brain function and development. When studying different nutrients, scientific research has shown that there are specific nutrients and vitamins that can enhance brain function, increase memory and improve intelligence. Read on if you don’t want to forget your next race:

1. Omega 3 fatty acids: Docosahexaenoic acid (DHA)

Essential fatty acids top the list of important nutrients for brain development and function. One of the essential dietary nutrients, omega-3 fatty acids, plays an important role in the production of DHA. DHA is essential for healthy brain development. New research shows they may even build the brain's gray matter. In one study, healthy adults who ate the most omega-3 fatty acids had the most gray matter in three brain areas that regulate mood. How do omega-3 fatty acids help the brain? Scientists are still studying the connection. But they do know this: The omega-3 fatty acid DHA, is the major polyunsaturated fatty acid found in the brain, and is important for brain development and function.

Reduced DHA is associated with impairments in cognitive ability and reduced levels of memory or recall. DHA is so critical that when pregnant women are lacking in their diet, it can disturb fetal brain development. It speeds the process of signal transduction, increases problem solving skills, and inhibits oxidative stress and inflammation. DHA also preserves cognitive function in aging persons and reduces the incidence of dementia. Omega 3 fatty acids are found in ground flax seeds and flaxseed oil, cold water fish (primarily salmon and tuna), canola oil, soybeans, walnuts, wheat germ, pumpkin seeds, and eggs. Salmon has the highest content of DHA of any fish source, ranging from 2000 - 3000 mg for each 6 oz serving. Salmon provides a host of nutrients such as vitamin D, vitamin B6 and B12, as well as niacin, selenium, and magnesium. The omega-3 fats in salmon help to slow cognitive problems like Alzheimer’s disease and age-related cognitive decline. It also helps to prevent inflammation, depression, and aggression, and improve eye and cardiovascular health.

2. Antioxidants

Foods rich in antioxidants are important to brain development and maintenance. Eat a variety of fruits, vegetables, whole grains, beans, legumes, nuts and seeds to get an array of antioxidants. These micronutrients work to protect against free radicals that can cause damage to brain cells. Free radicals, if not controlled by antioxidants, can damage cells faster than they can be repaired, leading to diminished brain development and function. Antioxidants include vitamins A, C and E, and some bioflavonoids. Studies show that vitamin C enriches concentration and mental clarity. Vitamin E is also good for concentration, precision and clarity. Bioflavonoids are a class of plant secondary metabolites with a structure similar to that of flavones. One flavonoid is luteolin, a biochemical agent that can significantly reduce inflammation. According to a study in the October 2010 Journal of Nutrition, eating luteolin rich foods aids in the development of a healthier working memory. Thyme is very high in luteolin. Luteolin is also present in beets, Brussels sprouts, cabbage, cauliflower, celery, chili peppers, sweet pepper, lettuce and spinach. Chamomile tea is also a good source of luteolin.

Foods rich in vitamin C include oranges, lemons, kiwis and other types of citrus fruit. The vitamin C content of a fresh orange is 60 mg for an average sized orange. This provides a whole day’s worth of vitamin C, as the reference daily intake (RDI) is 60 mg. These are best eaten fresh, to obtain the maximum amount of nutrient. Sources of vitamin E include nuts, specifically almonds and walnuts, which have minerals and amino acids that are beneficial to the brain. Almonds have 7.43 mg per 1 oz of raw almonds, which is roughly 23 whole nuts. The RDI for vitamin E is 30 IU. Almonds can be eaten as a snack, roasted, or used as a garnish in salads. Other sources of vitamin E include sunflower seeds, mustard greens, broccoli and spinach.

3. Proteins

Proteins provide amino acids to the body, which are the building blocks of the brain's network, and play an important role in brain development. Protein-rich foods include fish, meats, poultry, eggs, dairy products, grains, seeds, legumes and nuts. Protein raises the levels of an amino acid called tyrosine, which prompts the brain to manufacture norepinephrine and dopamine, which are chemical messengers in the brain. Not as well known as serotonin, norepinephrine and dopamine can keep you energized because they promote alertness and activity.

It's possible to boost alertness, memory and stress resistance by supplying food components that are precursors of important brain neurotransmitters. One of them is choline, the fat-like B vitamin found in eggs. Studies show that choline supplementation enhances memory and reaction time in animals, especially aging animals. It also enhances memory in people. Choline supplementation also minimizes fatigue. In one study, choline given during a 20-mile run improved running time by a significant amount. Choline is a key component of many fat-containing structures in cell membranes, whose flexibility and integrity depend on adequate supplies of choline. Two fat-like molecules in the brain, phosphatidylcholine and sphingomyelin, account for an unusually high percentage of the brain's total mass, so choline is particularly important for brain function and health. Choline is also a key component of acetylcholine. A neurotrasmitter that carries messages from and to nerves, acetylcholine is the body's primary chemical means of sending messages between nerves and muscles. My favorite protein brain food is eggs. One large egg contains 6.5 g of protein, out of which egg white protein content is about 3.6 grams. They also contain choline, tryptophan, selenium, and iodine. The choline in eggs boosts brain health and reduces inflammation. Choline is definitely a nutrient needed in good supply for good health. Food sources of choline include choline include soybeans and soybean products, egg yolk (the word "lecithin," comes from the Greek word lekithos meaning "egg yolk"), butter, peanuts and peanut butter, potatoes, cauliflower, tomatoes, banana, milk, oranges, lentils, oats, barley, corn, sesame seeds, flax seeds, and whole wheat bread.

4. Vitamin D

According to a 2009 study in the Journals of Gerontology, Series A: Biological Sciences and Medical Sciences, researchers discovered evidence of a link between vitamin D and cognitive function. Additionally, a study performed by the Children's Hospital and Research Center Oakland concluded that vitamin D plays an important role in brain development and function. The European Male Aging Study investigated men ages 40-79 and found those with low vitamin D levels scored worse on a standard test of cognitive ability than did their peers with normal levels.

Vitamin D is manufactured by the skin from sun exposure. few foods in nature contain vitamin D. Vitamin D can be found in foods such as eggs, fish (salmon, sardines, cod, shrimp), beef liver, cheese, and foods fortified with vitamin D, such as milk and breakfast cereals. The RDI for vitamin D is 400 IU. Mackerel is also a good source of vitamin D. This fish is also contains vitamins A, E, and K, niacin, choline, potassium, magnesium, phosphorus, and calcium. Additionally, the fatty acids it contains are crucial for brain function, assist in healthy growth and development, and may reduce the risk of chronic conditions.

5. Vitamin B

Vitamin B complex is a group of vitamins including thiamin (vitamin B1), riboflavin (vitamin B2), cyanocobalamin (vitamin B12) and others. Vitamin B is found in liver, whole grains, bananas, green beans, chicken, eggs, fish, and sunflower seeds. Vitamin B deficiency can cause beriberi, digestive disturbances, degeneration of the sex glands, and neurological problems. Excessive doses of some B vitamins can also cause nervous system damage. Several B complex vitamins have been specifically implicated in memory and memory disorders. According to a 2008 issue of Proceedings of the National Academy of Sciences, several of the B vitamins provide nourishment for the brain. Specifically, B12 is essential for brain and nerve cell function, B6 is essential to nerve tissue, and folate is essential to cell and tissue growth.

Thiamin is found in whole grains, beans, nuts, egg yolk, fruit and vegetables. It is particularly important for the body to be able to convert carbohydrates into energy. Mild deficiencies in thiamin can result in impaired carbohydrate metabolism and irritability; severe deficiency can result in various nervous disorders including Korsakoff’s disease, characterized by severe memory disorders as well as disorientation and hallucination.

Vitamin B12 is only found in animal products (e.g. meats, eggs, dairy products). Most of the B12 needed by humans is synthesized by the body, and so external sources are not normally required. However, prolonged use of antibiotics can destroy the intestinal bacteria that produce B vitamins; in such cases, a doctor often recommends the patient take a daily vitamin supplement. Vitamin B12 is essential for the formation of red blood cells. Since red blood cells carry oxygen in the bloodstream, vitamin B12 deficiency can lead to anemia and body tissues may not get sufficient oxygen. In the brain, this can lead to neuron damage and symptoms such as mood disturbance, dementia and psychosis.

You probably know that folic acid is important in pregnancy for healthy fetal development -- but grown-ups need it, too. A large Dutch study found that over three years, people between 50 and 70 who took folic acid supplements improved their cognitive function -- the ability to think and remember. Studies in mice have found that folic acid deficiency may play a key role in Parkinson's and Alzheimer's disease. Excellent sources of folate include romaine lettuce, spinach, asparagus, turnip greens, mustard greens, calf's liver, parsley, collard greens, broccoli, cauliflower, beets, and lentils. Very good sources include squash, black beans, pinto beans, garbanzo beans, papaya and string beans.

Bottom Line: Feed your head as you would the rest of your body to maintain and improve memory and cognition, and never miss a race.

Off Season Nutrition for Athletes

2012-01-08T12:48:00.000-08:00

It’s getting colder and seasonal changes put a damper on our running and cycling. This means less or no outdoor exercise during the week, and fewer miles on the weekend. So how does this all impact what we eat? Well, if you were running and/or cycling approximately 15 hours a week, and now you run and/or ride half that amount you may have reduced your weekly caloric needs by almost 8,000 calories (assuming you weigh 195 pounds and ride 16-19 mph average speed). That is a reduction of 1143 calories per day. If you don't change your eating behaviors, that would lead to gaining 2 pounds a week. Now you know why you might gain weight in the winter.

We are not bears who hibernate and need the extra fat to keep warm. Do not use winter as an excuse to yo-yo your weight. When spring time comes around and we want to run and ride longer and faster, you will have extra pounds impeding your performance. And we need extra calories to run and ride strong while training and racing. It is not a good idea to diet when you are trying to increase endurance and speed. That is why it is important to maintain or lose weight in the winter when we are running and riding less. So how do you keep from adding those extra pounds? Here are some helpful hints:

1. Eat less – This seems obvious, but it is not as easy as it seems. Over the summer when you are exercising more, you may have found that you can get away with larger portion sizes and desserts. Now that you are exercising less, you should start thinking about portion size. What is a portion? A portion of meat (steak, chicken, fish, etc.) is the size of a deck of cards. That is equivalent to 3 ounces. A portion of pasta is ½ cup and a portion of rice is 1/3 cup. Doesn’t sound like much? To make your meals appear and feel bigger, add more vegetables to your plate. Make a pasta primavera or stir-fried rice that is generous on the veggies. It will be colorful and filling.

2. Watch what you drink #1 – If you are used to drinking Gatorade, Cytomax, Accelerade or some other fluid replacement drink while you run/ride, only use it if you are exercising more than 1 ½ hours. Otherwise, you are adding unnecessary calories to your daily intake. The exception to this rule is if you are exercising in the morning without eating breakfast first.

3. Watch what you drink #2 – Alcohol adds calories. You add about 150 calories to your intake if you drink a glass of beer, a full glass of wine or a mixed drink. Not only does it add excess calories, but alcohol increases appetite so you eat more.
4. Strengthen your bones – Start a weight lifting routine. It will shape your body while improving your bone health. Weight bearing exercise strengthens bones by stimulating bone formation. However, the benefits of weight-bearing exercise are site-specific. This means that you strengthen only the bones used directly in the exercise. Therefore, it's a good idea to participate in a variety of weight-bearing exercises. To maintain the bone-building benefits, exercise should be continued on a regular basis. Weight-bearing exercises/activities include baseball, basketball, soccer, tennis, weight-lifting, aerobics, dancing, running and walking. Although swimming is good exercise, it is not a weight-bearing activity.

5. Get indoors – Less outdoor running or cycling is not a bad thing. In fact, this is a great time for cross-training. Start working out at the gym, go to spinning classes, do some weight lifting, try pilates, go swimming, get boxing or dance the night away. Do a combination of activities: some that get your heart rate up and others that incorporate balance, flexibility, stretching and strength. When spring comes around, you will be ready to get rolling on the road.

6. Get outdoors – Try a new winter sport such as cross-country skiing, snow shoeing or winter hiking. They are high calorie burners and loads of fun.

If you have any questions about how to improve your nutrition or exercise over the winter, send me an email: reyna@reynafranco.com

Question of the day: Should I try a detox?

2011-12-08T09:39:00.000-08:00

Ever hear of the Lemonade Diet or seen the rows of boxes in the drugstore claiming to rid your body of toxins? I’m sure they make you wonder if they really are the magic trick to losing those few extra pounds or for cleaning your digestive system after all the food you ate last weekend. The answer is no. Our bodies are designed to do this naturally on a daily basis.

With the rare exception, we are all born with two kidneys that serve this purpose amongst many other functions. Each day they filter roughly 1600 liters of blood a day to create waste that is excreted as urine. These well-trained organs maintain the proper blood volume while ridding the body of electrolytes and other components that are no longer needed. This technique, along with many other internal systems, is involved in the body’s natural detoxification process.

Most of the detox diets available require restriction of foods for long periods of time. The Master Cleanse is based on the consumption of no solid foods and only a lemonade concoction for the entirety of the detox, which can be up to 2 weeks. During this time, several important nutrients are excluded from the diet and you consume inadequate calories and macronutrients (carbohydrate, protein and fat). Others suggest the use of laxatives, which can easily cause dehydration.

Instead of a detox diet, focus on eating a varied healthy eating plan. Start by cutting back on the amount of fast food and pre-packaged goods. Enjoy naturally detoxing foods such as whole grains, fruits, vegetables, beans, legumes, nuts and seeds. Use the USDA "Choose My Plate" tool http://www.choosemyplate.gov/ to determine the number of servings you need from each food group. The next time you think about testing out the latest detox diet, try eating a balanced diet that is full in fruits and vegetables and let your body do the work by itself.

Question of the day: What is coconut water?

2011-12-03T13:53:00.000-08:00

When you think of coconut water, probably the first thing that comes to mind is sitting on the beach under a palm tree with a hairy coconut in hand and a straw popping out a tiny hole. That is actually coconut milk and provides a different set of nutrients than coconut water, which is the liquid that comes from young or green coconuts.

Coconut water is just that, water from coconuts, and is packed with potassium, calcium, magnesium, sodium and carbohydrates. With this blend of nutrients, it can be the perfect post-workout fluid replacement drink or be used for those that are dehydrated due to an illness or disease. It is important to replenish lost fluids after exercising as well as replace the sodium and potassium that is sweat out. A study conducted in Malaysia showed that coconut water can provide the same benefits as a carbohydrate-electrolyte beverage for rehydration and induces less stomach unrest for most individuals.

The water from green coconuts is high in cytokinins, which have been shown to function as antioxidants and possibly help fight the growth of cancer. B-complex vitamins are concealed within the water as well and help decrease inflammation and associated diseases.

Although coconut water is great after exercising, it does lack the necessary amount of carbohydrates required for energy during endurance exercise and for glycogen replenishment afterwards. It has a distinct flavor and some brands even contain coconut chunks to add a little extra kick to the drink. However, if you are looking for a new fluid and electrolyte replacement drink, give coconut water a try.

Chia for health

2011-12-01T07:53:00.000-08:00

Remember those clay animals that grew grass. All you needed to do was soak the pottery, spread the seeds, keep it watered and soon your bear, dog or cat would be full of “fur.” The same seeds are becoming popular again, but this time due to their nutritional value and their mention in the book Born to Run.

Chia seeds are whole grains that have a high content of fiber amongst other nutrients. Even though the seeds are small and don’t appear to be nutrient dense, they are packed with protein, potassium, dietary fiber and omega-3 fatty acids. They contain roughly 8 times the omega-3 found in salmon, 5 times the calcium in milk and double the fiber of bran flakes.

A recent study conducted by St. Michael’s Hospital in Canada showed evidence that adding 37 grams a day of chia seeds to a patient’s diet that was previously diagnosed with diabetes and undergoing medical treatment could reduce their risk factors for cardiovascular disease. These findings are hope that this could hold true with those that are not diagnosed with diabetes and could be used in combination with a heart-healthy diet to lower the risk of the number one killer in the US, heart disease.

Not only are the seeds good for you, they are easy to incorporate into your diet. They can be added to a salad, yogurt, smoothies or cereal. They can even replace an egg when baking (see recipe below). They can also be eaten by themselves as a snack. A powerful energy drink that the Aztecs and Mayans drank is Chia Fresca and can be quite refreshing. These seeds are special because they absorb water and form a gel so make sure to keep that in mind when cooking or baking as to not change the desired consistency.

Try them out for yourself and start getting eating more whole grains without even noticing it!

To replace an egg in a recipe:
• 1 tablespoon chia seeds
• 3 tablespoons water
 Combine the water and seeds and let sit for 5-10 minutes until the gel is formed and then add to the recipe of choice.

To make Chia Fresca:
• 10 oz of water
• 1 tablespoon chia seeds
• 2 teaspoons lemon or lime juice
• Honey, agave nectar or sugar (to taste)
 Combine ingredients and add the sweetener of choice to taste. Let sit for 5-10 minutes until the seeds have absorbed the water.

Yes, you can maintain and build muscle mass as you age.

2011-04-04T08:05:00.000-07:00

Sedentary individuals lose muscle mass as they age. This is dangerous for the heart, bones and quality of life. It increases your risk of falling which increases morbity and mortality.

However, we don't need to lose muscle mass as we get older. This can be prevented by resistance exercise. Resistance exercise is weight training, yoga, pilates, Zumba, walking, running, hiking, or any activity that puts stress on the body. Unfortunately bicycling and swimming are not weight bearing exercises, but they are great cardio exercises and can be incorporated into a person's activities. Make the exercise something you enjoy. And bring a friend or family member with you for motivation and inspiration. Here is an interesting article that gives more information on aging and muscle mass.

http://tinyurl.com/3kr4m3d

What exercise are you doing today?

Tommorow is Pi Day

2011-03-13T14:45:00.000-07:00

Tomorrow is Pi Day & my son's teacher asked the kids to bring in a treat that is related to Pi. I thought, what could he bring in that is round and healthy? apple slices, cucumber slices, vegetable pie. Nutritious but not a treat. How about a cookie? Throw in some dark chocolate chips, oatmeal & walnuts, & you have a tasty cookie with some healthfulness inside. Yum!

Here's a tasty chocolate chip, walnut, oatmeal cookie recipe:

http://www.livestrong.com/recipes/chocolate-chunk-walnut-oatmeal-cookies/

Fight chronic diseases with curcumin

2011-03-11T05:55:00.000-08:00

Cook with tumeric tonight and take advantage of curcumin's anti-inflammatory, anti-carcinogenic and anti-oxidant properties that reduce the risk of cancer and other chronic diseases. How about curry vegetables with tofu?

Here is a link to a summary of a recent study that found that curcumin reduces the risk of cancer: Fight cancer with curcumin

Gain weight healthfully

2011-03-10T13:02:00.000-08:00

The question of the day is "how can I gain weight healthfully?" I don't get this question often, but when I do, it needs to be taken seriously. The answer is usually not eat a pint of ice cream. Instead, we want to add healthy foods that are calorically and nutrient dense (meaning many calories and healthy nutrients). Here are some tips:

Make sure you eat 3 meals a day plus healthy snacks between meals.
Enjoy nuts and nut butters at meals and snacks. These contain good monounsaturated fats.
Add avocado to salads and sandwiches. This is another good monounsaturated fat.
Add olive oil to salads and use canola oil with cooking.
Add flaxseed to yogurt, cereal, salads, pasta and rice.
Add dried milk powder to foods for additional protein, calories and calcium.
Before bed, have a scoop of whey protein with water.

Happy Registered Dietitian Day

2011-03-09T15:05:00.000-08:00

Here's a shout out to all my RD colleagues and friends. Isn't it wonderful sharing healthy and fun eating and exercise? Keep on fueling right and take your exercise to the next level.

True or False: Fidgeting burns calories

2011-02-15T13:05:00.000-08:00

True: Have you ever noticed the person that can't sit still is usually at a healthy weight? Studies have shown that fidgeting burns more calories than sitting still. So take some cues from your fidgety friend, significant other, family member or co-worker:
- Instead of sitting during a meeting, stand up.
- Don't sit still when talking on the phone. Get up and walk around while chatting on the phone (the beauty of cordless phones).
- Use the stairs instead of the elevator.
- Walk up or down escalators.
- Get up from your chair every 15 minutes.
- Instead of calling or emailing your coworker, take a walk to his/her desk.
- When watching TV, get up during commercials. Better yet, exercise or stretch while watching TV.

True or False: Your body burns more calories digesting ice cold beverages

2011-02-13T14:27:00.000-08:00

• Your body burns more calories digesting ice cold beverages and foods (T/F)

True. But the amount of calories burned drinking ice cold beverages is very low. Don't expect to lose tons of weight by only drinking cold water. A variety of studies have indicated that drinking five or six glasses of ice cold water could help you burn about 10 extra calories a day. What does this mean for your weight? That would equal about 1 pound of weight loss each year.

Delicious and Healthy Desserts: Baked Apples

2011-02-01T12:18:00.000-08:00

Try this simple recipe for a tasty and healthy dessert:

■Core apples, skim around the top for wider opening.

■Add in each apple:

■1 tsp Orange Juice

■Cinnamon

■Place in microwave safe bowl with 1 tbsp of water. Cover with lid or saran wrap leaving it slightly open. Microwave on high 2 minutes, rotate dish, microwave 2 minutes more. (Microwave times may vary)

■Enjoy!!!

Cranberry and Urinary Tract Health

2011-01-28T10:58:00.000-08:00

     Many of us have heard about the health benefits of cranberries and the urinary tract. But have you ever wondered how beneficial it actually is? Or whether it is just an old wives tale? A study published in the Molecular Nutrition Food Research Journal analyzed the effects cranberry juice cocktail has on urinary tract health and the results were a positive surprise.
     Urinary tract infections (UTIs) can affect both men and women and are one of the most common bacterial infections in adults today. The infection occurs when hostile bacteria contaminates the urinary tract. Typically, the bacterium attaches itself to the uroepithelial cells in the urinary tract via an adherence mechanism on the bacterial cell, known as fimbriae. 90% of acute UTIs are strains of the bacterium E.coli. Therefore, the researchers for this study used E.coli as the bacterial component.
     Ocean Spray cranberry juice cocktail (which contains 27% pure cranberry juice by weight) was the product chosen for this study. The researchers tested and observed the interaction of the E.coli strain and the uroepithelial cells in the presence of cranberry juice. What they found was that specific molecular compounds in cranberries known as proanthocyanidins (PACs) have anti-adhesive affects on uropathogens, such as E.coli. Under microscopic view, the fimbriae were not observed at all on the E.Coli strain when cranberry juice was present. Therefore, E.coli was not able to attach itself to the urinary tract wall and contaminate cells, leading to infection. These results display that the consumption of cranberries (even cranberry juice cocktail) can in fact reduce the risk of obtaining a UTI. It is important to be aware, however, that this does not mean cranberries can cure a preexisting infection. Once bacteria attaches itself to uroepithilial cells, cranberry compounds cannot remove it. Also, the study found that these anti-adhesive effects lasted approximately 10 hours after consumption of cranberry juice. Some people are more prone to UTIs than others. For those who are, it may be worth adding more cranberry, even cranberry juice cocktail, into your daily diet.

Camesano, T.A., Gallardo-Moreno A.M., Pinzon-Arango, P.A., & Liu, Y. (2010). Direct adhesion force measurements between E.coli and human uroepithelial cells in cranberry juice cocktail. Molecular Nutrition Food Research Journal. 54, 1-9.

Another reason to eat blueberries

2011-01-19T12:27:00.000-08:00

As science has proven, blueberries have considerable health benefits. Blueberries’ high antioxidant properties help prevent disease as well as assist in memory function. On top of all this, a recent study has found yet another reason to praise the tiny berry. They may play a role in decreasing the risk of diabetes. Researches in Louisiana were curious to see if blueberries assisted in improving insulin sensitivity in a group of people at a high risk for diabetes. Insulin sensitivity is chosen because it’s a precursor to type 2 diabetes.

The study consisted of participants who were all obese and not diabetic. The participants were split into 2 groups. One group received a smoothie with blueberry powder to be consumed with breakfast and dinner. Another group received a smoothie identical in taste, smell, and color to also consume with breakfast and dinner, but without the blueberry powder. Participants were informed to abstain from any other berries, grapes, and wine throughout the study as this may alter the outcome.

At the completion of the study, participants’ blood glucose levels and their sensitivity to insulin were tested. After the evaluation, the researchers found that 67% of the participants in the blueberry group had a 10% or greater improvement in their insulin sensitivity, compared to only 41% in the control, “non-blueberry” group. This is exciting news especially since blueberries are such a versatile fruit. They taste great in breads, on top of cereals, in smoothies and are just as delicious when eaten alone. Whether you are at risk for diabetes or not, here is another reason why adding blueberries to your healthy eating plan can have a positive effect on overall health.

Cash, K.C., Cefalu, W.T., Champagne, C.M., Johnson, W.D., & Stull, A.J (2010). Bioactives in Blueberries Improve Insulin Sensitivity in Obese, Insulin-Resistant Men and Women. The Journal of Nutrition: Nutrition and Disease, 1764-1768.

Myth #8: Acai berries can help you lose weight.

2011-01-18T10:55:00.000-08:00

• Grown in the Amazon River basin in Brazil, acai is a deep purple berry that tastes like a combination of wild berries and chocolate.

• Some web sites selling acai products claim that acai's fiber and essential fatty acid content help it burn fat more efficiently, process food more quickly, cut down on cravings, and boost metabolism.

TRUTH:

• Companies can make these claims because over-the-counter supplements are not closely regulated, so manufacturers can over-sell the health benefits of their products.

• The acai berry does have antioxidants, but so do many other fruits, including blueberries, strawberries, and cranberries.

• Antioxidants protect cells from damage caused by harmful molecules in the body called free radicals, and may possibly help against diseases such as heart disease and cancer.

• When it comes to weight loss, there is not enough research to state that acai berries can help.

• No single food has the key to weight loss. To lose weight, you need to control calories with a healthy lifestyle approach that includes plenty of physical activity, nutritious foods, and adequate rest.

Myth #7: Certain foods can burn fat

2011-01-14T05:35:00.000-08:00

MYTH:
• Many people believe that certain foods like grapefruit or cabbage soup will help you burn fat.

TRUTH:

• No specific food makes you burn fat.

• If you want to lose fat, you have to give your body less calories than it needs, ideally about 500 calories below maintenance level each day. If your body needs 2500 calories each day to stay at your current weight, you will lose weight by eating 2000 calories per day.

• The other option to lose weight would be to exercise so that you are burning extra calories. A minimum of thirty minutes, five times a week is recommended. Ideally, one should exercise sixty minutes, five times a week for weight loss. Remember, you don't need to do all that exercise at one time (see Myth #6).

• For optimal fat burning, weight loss and wellness, enjoy both exercise and healthy eating.

Myth #6: You need to exercise 30 minutes at a time for the full benefit.

2011-01-12T06:04:00.000-08:00

TRUTH:

• Physical activity does not need to be vigorous. Moderate-intensity activity can produce health benefits.

• Adults should engage in physical activities for at least 30 minutes on 5 or more days of the week.

• Research has shown that the activity does not need to be done all at one time.

• The recommended 30 minutes can be split into 2 - 15 minute intervals or even 3 - 10 minute intervals and will provide the same benefits.

• Regular physical activity can be fun - join a sport, go dancing, take a brisk walk with a friend.

It's a new year for wellness

2011-01-11T12:15:00.000-08:00

2010 ended with snow and it looks like we are headed into more snow. Snow can be disruptive. It is more difficult getting around. There are cancellations in business and school. However, fresh snow can be exciting. First, you may need to shovel the driveway. Be careful!!! If you need to shovel, breath. Don't hold your breath while shoveling! When one holds their breath while lifting, it is called the Valsalva Maneuver. This will increase your blood pressure, cause dizziness, fainting, decreased blood flow to the heart, and even stroke. If you have heart disease, high blood pressue, had a stroke in the past, live a sedentary life, or smoke, hire someone to shovel for you. If you plan on shoveling as I did in December, dress warmly in layers, warm up your muscles beforehand, bend your knees to lift (not from your back), go slowly and take breaks. If you feel any pain, stop.

Once you can get out of your house or apartment, it is time to enjoy the snow. Go for a walk, cross country ski, go sledding. Enjoy the peacefulness of the fresh white powder.

A foot of snow is expected for tomorrow in New York City. If that happens, I am ready to cross country ski in Central Park. I hope to see you there.

Myth #5: Cholesterol is bad for you.

2010-12-21T09:05:00.000-08:00

The Truth:

• Cholesterol is a fatty substance that is made mostly by the liver.

• It can be bad for us because it forms deposits that line and clog our arteries which contributes to heart disease.

• However, cholesterol is important and our bodies need some blood cholesterol to build cells and make vital hormones.

• There are good and bad cholesterol.

• Saturated fats found in food like meat, cheese, cream, butter and processed pastries tend to raise low-density lipoprotein (LDL), known as 'bad' cholesterol, which delivers cholesterol to the arteries. Avoid foods high in saturated fats.

• Unsaturated fats such as vegetable oils, nuts and seeds raise high-density lipoprotein (HDL), or 'good' cholesterol, which transports cholesterol away from the arteries, back to the liver. Other foods that contain 'good' fats include avocados and fish. Enjoy foods high in 'good' fats such as monounsaturated, polyunsaturated and omega 3 fatty acids.

Myth #4: Eating at night causes you to gain weight.

2010-12-18T13:02:00.000-08:00

• Many diets tell you not to eat after a certain time in the evening. They say the body will store more fat because it is not burned off with any activity.

TRUTH:

• It is not what time of the day you eat that's important, but the total amount of food you consume in a 24-hour period.

• Food choice and how much you eat as well as how much physical activity you do during the day determines whether you gain, lose or maintain weight.

• People who skip meals during the day and eat a lot in the evening are more likely to be overweight than those who eat regularly throughout the day.

• Eating regular meals helps people regulate their appetite and overall food intake.

• No matter when you eat, if you do not use all the calories that you have consumed, your body will store the extra calories as fat.

• It is a good idea to consume the bulk of your calories during the time of day that you are most active, which may be different for everyone.

Quote of the day

2010-12-17T08:48:00.000-08:00

Moliere : "According to the saying of an ancient philosopher, one should eat to live, and not live to eat."

Myth#3: Skipping meals can help you lose weight

2010-12-15T12:18:00.000-08:00

MYTH:
• Many people think that by skipping a meal, they will be eating less food and therefore will lose weight.

TRUTH:
• People who skip meals (especially breakfast) and eat fewer times during the day tend to be heavier than people who eat four or five times a day.

• When you skip meals, your body will think that you are in "starvation mode" and slow down your metabolism to compensate.

• When waiting so long to eat, you tend to eat more at other meals to compensate for feeling so hungry. One may also have unhealthy snacks between meals due to this feeling of hunger.

• When you skip meals, you are working against your body trying to lose weight.

• Eating small meals throughout the day helps you control your appetite better and keep your fuel (calories) burning. It helps control your energy, blood sugar and mood, and enables you to lose weight.

Bottom Line: Enjoy a healthy breakfast, moderate lunch and smaller dinner with healthy snacks between meals (fruits, nuts, seeds, vegetables, etc.), and you will lose weight and feel energized.

Nutrition Myth #2: Avoid carbohydrates to lose weight

2010-12-14T11:43:00.000-08:00

MYTH:
• The key message that many low-carb diets convey is that carbohydrates promote insulin production, which in turn causes weight gain. Therefore by reducing carbohydrate intake, you can lose weight.

TRUTH:
• Carbohydrates are the preferred source of fuel for the body. Carbs give our body the energy it needs to survive, exercise and get through the day.

• Many low-carb diets do not provide enough carbohydrates to your body for daily maintenance. Therefore your body will begin to burn stored carbohydrates (glycogen) for energy, releasing water in the process. The drastic initial weight loss at the beginning of a low-carb diet is mostly the water that you lose as a result of burning glycogen.

• In general, carbohydrates have a moderate amount of calories (half as many as fat).

• Simple carbohydrates (sugar) should be limited because they tend to be low in nutrients.

• The majority of our diet should be complex carbohydrates: whole grain, starches etc. These carbohydrates tend to be low in calories and high in nutrients (vitamins, minerals, and fiber).

• The amount of carbohydrates is important. For example, a bagel is not one serving of carbohydrates but more like 4-5 servings. This adds up quickly.

Nutrition Myth #1: Fat is bad.

2010-12-12T11:17:00.000-08:00

I am starting my own myth busting series on nutrition. The first one revolves around the myth that "fat is bad".

The facts:

• Fat is a nutrient and it is important for our bodies to function.

• The body needs fat for energy, tissue repair and to transport vitamins A, D, E and K through the body.

• Fat helps us make hormones and is vital for proper brain development.

• Some fat is healthier than others.

• Saturated fats -- found mainly in animal products -- and trans fatty acids --found in commercially prepared baked goods and stick margarine -- can increase your bad cholesterol and therefore, increase your risk of heart disease.

• Monounsaturated fat -- found in seeds, nuts and olive oil -- can improve your cholesterol levels.

• Omega-3 fats -- found mainly in fish -- can help improve your heart as well as decrease your risk of cancer and strokes.

• About a third of your calories should come from fat.

• As with everything, fat should be consumed in moderation, especially if you are trying to watch your weight.

Question of the day: Do multivitamins help with weight loss?

2010-12-10T08:38:00.000-08:00

There are no vitamins, minerals or supplements that help with weight loss. A multivitamin/mineral is helpful for your wellness if you do not consume at least 5 servings of fruits+vegetables. Select a multivitamin/mineral that does not contain more than 100% of the RDA/DRIs. You will find this one label. More than 100% is unnecessary, potentially toxic and you are paying extra for something you don't need. Look for USP on the label. USP verifies that what is stated in the supplement is actually there. Here is a link with more information about USP:
http://www.usp.org/USPVerified/

Welcome back nutrition and exercise!

2010-12-08T14:56:00.000-08:00

It has been a long time since I blogged, but now I am back again. I am going to feature a question of the day. Every day I receive very interesting nutrition and exercise questions. Today I was asked whether cleanses are "worth it". The bottom line is that our body naturally cleanses itself daily. This is particularly true if you eat a diet filled with high fiber foods like fruits, vegetables, whole grains, nuts, seeds, legumes and beans, avoid added sugar, consume lean meats and meat substitutes, select low fat and non fat dairy products and avoid foods high in saturated fats and trans fats. Instead of purchasing a "colon cleanser", how about considering adjusting your diet so for your wellness. A diet such as this is anti-inflammatory so it will reduce the risks of heart disease, cancer, diabetes, and other health concerns.

Skiing and Eating

2009-02-22T06:20:00.000-08:00

It's winter time and if you live or travel to ski country, you have to get outside and have fun. But winter sports requires proper fueling. Not only are you using energy to exercise, but you may be using extra calories to keep warm. Here are some tips if you love to exercise in the winter:

Have a hearty and wholesome breakfast. This is necessary to keep you going without burning out early. Consider a breakfast containing a protein (eggs or egg whites, lean meat or meat substitute, yogurt, etc.), a carbohydrate (whole grain cereal, bread, pancakes, oatmeal, etc.) and some fruit.
Drink plenty of fluids, particularly if you are at a high altitude.
Avoid alcohol at high altitudes which increases the risk of Altitude Mountain Sickness (AMS). See my prior post for more info on AMS.
Eat something every 2-3 hours. This will require you to carry fluids and snack foods. Energy bars are an easy snack to carry. But keep in mind that some energy bars require fluids for digestion.
After exercising all day long, have a snack comprised of carbohydrate and protein. This will replenish your glycogen stores and help your recovery so you can ski all day long tomorrow. Examples are a yogurt and fruit smoothie, a glass of chocolate milk, or a nut butter and jelly sandwich on whole wheat bread.
Most importantly, have fun!!!

Altitude Attitude

2009-02-22T06:10:00.000-08:00

If you love skiing, hiking and running at high altitude, but you live at sea level like me, there are some things you should do before you go from zero feet to 12,000 feet to avoid acute mountain sickness (AMS).

AMS occurs from the combination of reduced air pressure and a lower concentration of oxygen at high altitude. Symptoms can range from mild to life-threatening, and can affect the nervous system, lungs, muscles, and heart. In most cases the symptoms are mild. In severe cases fluid collects in the lungs (pulmonary edema) causing extreme shortness of breath, which further reduces how much oxygen a person gets. Brain swelling may also occur (cerebral edema). This can cause confusion, coma, and, if untreated, death.

Approximately 20% of people will develop mild symptoms at altitudes between 6,300 to 9,700 feet, but pulmonary and cerebral edema are extremely rare at these heights. However, above 14,000 feet, a majority of people will experience at least mild symptoms. Some people who stay at this height can develop pulmonary or cerebral edema.

Symptoms generally associated with mild to moderate altitude illness include:
Difficulty sleeping
Dizziness or light-headedness
Fatigue
Headache
Loss of appetite
Nausea or vomiting
Rapid pulse (heart rate)
Shortness of breath with exertion

Symptoms generally associated with more severe altitude illness include:
Bluish discoloration of the skin
Chest tightness or congestion
Confusion
Cough
Coughing up blood
Decreased consciousness or withdrawal from social interaction
Gray or pale complexion (cerebral edema)
Inability to walk in a straight line, or to walk at all
Shortness of breath at rest

The key to avoiding AMS is a gradual ascent that gives your body time to acclimatize. People acclimatize at different rates, so no absolute statements are possible, but in general, the following recommendations will keep most people from getting AMS:
- If possible, you should spend at least one night at an intermediate elevation below 3000 meters (10,000 feet).
- At altitudes above 3000 meters (10,000 feet), your sleeping elevation should not increase more than 300-500 meters (1000-1500 feet) per night.
- Every 1000 meters (3000 feet) you should spend a second night at the same elevation.
Remember, it's how high you sleep each night that really counts; climbers have understood this for years, and have a maxim "climb high, sleep low". The day hikes to higher elevations that you take on your "rest days" (when you spend a second night at the same altitude) help your acclimatization by exposing you to higher elevations, then you return to a lower (safer) elevation to sleep. This second night also ensures that you are fully acclimatized and ready for further ascent.

Things to Avoid
Respiratory depression (the slowing down of breathing) can be caused by various medications, and may be a problem at altitude. The following medications can do this, and should never be used by someone who has symptoms of altitude illness (these may be safe in persons who are not ill, although this remains controversial):
- Alcohol
- Sleeping pills

- Narcotic pain medications in more than modest doses

Here are the nutrition tips you should follow to make your trip more enjoyable and reduce the chances of altitude sickness:

Two days before you leave:

1. Drink plenty of fluids

2. Refrain from alcohol

3. Eat a "clean" diet - fruits, vegetables, whole grains, fish, nuts. Avoid processed foods and foods with added sugar.

On the airplane: Continue the tips listed above, particularly consuming plenty of fluids.

When you arrive:

1. Continue the tips listed above.

2. Slowly make you ascent. Everyone has a different tolerance to the change in altitude. Some people can jump right into the 12,000 foot ski bowl with no problems, while others might take a day or two to get down the intermediate run without feeling lightheaded or nauseous.

3. Have fun!!!

It's cold and snowy - get outside and have fun!

2009-01-21T09:56:00.000-08:00

It's been very cold in New York City this January. It's currently 22 degrees outside and everyone is complaining that it's too cold to exercise outdoors. No, it is not! All you need to do is dress appropriately and get moving.

The key to comfort is dressing appropriately in layers. What activity do you want to do? Walk, run, ski...? Whatever it is, make sure your first layer is NOT cotton. Cotton absorbs moisture and keeps it there, so if you sweat, you'll be cold and wet. There are so many types of undershirts designed for movement in the cold that will absorb moisture and wick it away. This way you stay comfortable even if you perspire. Wear layers so you can take them off if you get hot, or add them on if you are cold. Start out a little cold - as you move, your body heat will increase and before you know it, you'll be comfortable in the 20 degree temperature.

My favorite activity when it is cold and snowy is cross country skiing. The past 2 weekends, I went skiing at Fahnestock Winter Park, located near Cold Spring, NY. It is only 1 hour north of New York City. They rent skis and snow shoes. The trails are groomed for nordic and skate skiing. It's a great all body workout. Not only do you get exercise, but you are in a beautiful location breathing the fresh winter air. Cross country skiing is something you can comfortably do when it is very cold and windy. Since you are in the trees, the wind is not a factor. And it's a full body workout, so your body stays warm. Make sure you wear layers and start out somewhat cool because before you know it, you'll be warm. Here is the link for more information regarding Fahnestock: http://www.roberts-1.com/fwp/#conditions

It is also a family activity. I took my 11 year old son with me and it was his first time cross country skiing. He loved it. Make sure you bring water and snacks with you because you may be out longer than you expect. Keep drinking so you don't get dehydrated. And have a snack if you are out for more than one hour. This is especially important if you are skiing with children. They get dehydrated easily. Keep it fun for the kids. Stop and play in the snow every now and then so they enjoy the activity and want to do it again. Fahnestock also has a sliding hill which is a great activity after skiing. They rent tubes if you don't bring a sled.

Enjoy the winter and the activities that you can only do in this season.

Certified Personal Training

2009-01-10T13:14:00.000-08:00

I am excited to announce I passed the personal training exam and I am now certified by the National Academy of Sports Medicine. I have always incorporated exercise into my practice, but now I am certified to provide safe and effective personal training to my clients. This includes providing personal training to beginner exercisers who are looking to improve wellness, stability, flexibility and strength. I am also qualified to train experienced athletes who are looking to improve performance, speed, endurance and/or muscle mass.

My skills are unique in that I can incorporate the appropriate exercise and nutrition into a person's regime so they can meet their goals. So whether you want to improve your general wellness or enter a triathlon, I can give you the fitness and nutrition skills necessary to be successful.

Personal Training - Coming Soon

2008-12-07T17:21:00.000-08:00

It's the holiday season and I hope that you are enjoying the year-end parties and family celebrations. We take the time this year to be thankful for our families and friends. And look forward to a new year full of happiness and good surprises. It hasn't been an easy year for many people given the difficult economic climate. But that makes it even more important to eat well, exercise, reduce stress and get plenty of rest.

So that means in 2009, we are off to a new start. That includes myself. Beginning January 2009, I will start providing Personal Training. I have always advocated exercise and provided guidelines for fitness. But now I will begin actual training that is specific to your needs. Whether it is general wellness, weight loss or athletic performance, I will coach you so you can meet your goals.

Wellness is multifaceted. To feel healthy and energetic, you need to eat heathfully, exercise regularly, reduce stress and sleep well. Begin 2009 with a new outlook. Or better yet, begin today!

Happy Holidays!

Eat locally and seasonally - Apple picking

2008-10-20T13:37:00.000-07:00

This is the perfect time to get outside and visit your local apple orchard. Last week, we visited Hilltop Orchard in Richmond, Massachusetts and had a great time apple picking. They had a large variety of apples: Milton (heirloom), Cortland, Ginger Gold, Jersey Mac, McIntosh, Paula Red, Granny Smith, Red Delicious, Golden Delicious, Strawberry Apple, Summer Delight, Wealthy (heirloom) .

Now the big decision is what to do with all these apples besides eating one a day. I am looking forward to making apple sauce, apple crumble, apple muffins, apple pie and apple toppings for pancakes and French toast.

Why does an apple a day keep the doctor away? Apples are loaded with fiber, flavonoids, phytonutrients and antioxidants, particularly Vitamin C, quercetin, catechin, phloridzin and chlorogenic acid. Enjoy them fresh off the vine. And they store well in the refrigerator.

Happy picking!

Eat locally - a Seattle restaurant recommendation

2008-09-03T11:56:00.001-07:00

Our 2 week trip ended in Seattle. We needed to find a place for dinner and the only information about Seattle restaurants that I had was something I tore out of a Travel and Leisure magazine a few months ago. There were 3 on the list that sounded interesting, but the one that I thought would be the best was also the first one we would drive by. It is called Tilth and what made it special was it featured locally grown, produced and/or caught food and drinks.

The menu changes frequently which reflects the seasonal aspect. Each item is available in either a small or large portion. The waiter suggested multiple small portions so we can try various items. Since I am not a food critic or a restaurant reviewer, I don't want to get into the specifics about what we ate. But I will tell you a story about our dinner.

Our waiter was very talkative and knowledgeable. After my husband and I ordered wine, he asked my 10 year old son what he wanted to drink. As usually, he asked for "water". I am so glad he never asks for soda. But then the waiter starts telling him about the home-made sarsaparilla soda. I started to cringe when I heard the word "soda". When Marc asked what is sarsaparilla, the waiter explained it is made from sassafras roots. Marc made a connection because in camp they picked the sassafras roots and made tea. That brought back memories from my camping days when we picked fresh sassafras and made tea. What a wonderful memory! So, of course, Marc ordered the soda. When it arrived, we all had a taste. It was not sweet like mass produced sodas. It tasted refreshing and delicious. I was disappointed he liked it so much because I wanted more than a sip.

So if you are ever in Seattle and need a place to eat, consider Tilth http://www.tilthrestaurant.com/menu.htm. It is on the pricey side, but it's a great experience. Another note is that it is considered the top 9th restaurant outside of New York City according to the New York Times.

Eating healthfully while on vacation -Part 2

2008-08-28T20:46:00.001-07:00

We got back from 2 days at Telegraph Cove, and as many of you may have experienced, plans changed. Everything started out just fine. We woke up early and I prepared a breakfast that we could eat in the car - whole wheat bread, light cream cheese and locally produced smoked salmon. It was a 4 hour car ride, so during our break, we had some locally grown fruit (peaches, nectarines) as a snack.

We arrived on time to Telegraph Cove and headed towards the boat for our whale watching tour. We brought with us PB&J sandwiches plus fruit for lunch to eat on the boat. The tour was awesome. We saw humpbacks, orcas (killer whales), dal porpoises (so speedy - they raced our boat), sea lions (fat and happy) and eagles. But it was very rainy and cold. The boat had some snacks so I enjoyed a hot cup of coffee and half a cookie that I shared with my son. And that warmed me up.

Once the tour was over, I went to the Grizzly Bear tour operator to get some info on the following day tour. Unfortunately, we found out that the prior days they saw just 2 and 3 bears respectively and the weather forecast was for rain again. Now this is a 8 hour tour and I have limited sitting tolerance. So we decided to cancel the tour but still stay overnight in Telegraph Cove and do some sight-seeing on the drive home the next day.

That evening, we had dinner at the only restaurant in town. I had a yummy fish stir fry with locally caught salmon, halibut and prawns. We split a dessert 3 ways. I don't remember what it was, so it was obviously not very memorable.

We stayed overnight in Telegraph Cove overlooking the marina. It was an interesting "cabin" but cold. In the morning, we awoke and wanted to eat a breakfast out. This would be our first breakfast at a restaurant in over one week. So we drove 100+ km to Sayward and had a "decadent" breakfast. The menu was made up of primarily eggs, bacon, and potatoes. Then at the bottom of the menu, I found the "Jogger's Breakfast" which was yogurt, fruit and granola. That sounded fine to me. I haven't had enough calcium during this trip, so I knew I should select the yogurt option. What I received was a cup of strawberry yogurt, a tablespoon of granola and sliced nectarines, melon and oranges on the side. In addition to this, was home-made white bread, toasted with butter. So I ate my yogurt, fruit and granola. I usually don't eat white bread, but I make an exception for almost anything home made. It was delicious. During the day we explored Strathcona Provincial Park and did some moderate hiking. Our huge breakfast kept us feeling satiated until dinner.

Ok, so this was all about my trip and meals. What does this mean for you? Well, here are some more pointers that you can take away from my experiences and examples:

1. Bring food so you can prepare meals and snacks.
2. Select locally produced foods when possible.
3. Expect some bumps in the road and work around them. Make the best of the situation. If you find that your only eating options are not what you may consider healthy, then pick the best choice and compensate for it later in the day (or the next day). One "bad" day is not a big deal as long as the majority of the days are filled with whole grains, fruits, vegies, low-fat dairy, and lean proteins.
4. Share foods when eating out. This will give you a reasonable portion and also keep the price of a meal down.
5. Enjoy your vacation! This means sampling local fare including home-made breads, pastries and other delicacies. Today we had teriyaki smoked salmon - what a treat. It tasted nothing like the smoked salmon we get in New York City. This salmon was recently smoked and thickly sliced (about 1/4 inch thick). My 10 year old son could not get enough.

Eating healthfully while on vacation -Part 1

2008-08-25T08:25:00.000-07:00

I am writing this while on vacation in British Columbia. What a beautiful place! We started our trip spending a week in the mountains surrounding Whistler and we are ending it by the water on Vancouver Island. Eating well while on vacation is possible, particularly if you plan ahead.

1. First there is the plane trip. Bring your own food and snacks. Often planes do not provide food/snacks and when they do, it is usually not the healthiest choice. If you can carry a freezer bag include plain low-fat or non-fat yogurt, sliced fruit, an ounce of nuts, cut up vegetables, and a dip for vegetables such as hummus. If you cannot carry a freezer pack, bring foods that are non-perishable such as nuts, cut-up vegetables, fruit, and whole grain crackers. Don't forget to purchase a bottle of water before boarding the plane. Air travel is very dehydrating which impacts you internally and externally (meaning dry skin). This is especially a concern if you are traveling from a place of low altitude to high altitude. I keep this in mind when traveling from New York City to Colorado for skiing at over 10,000 feet. I find that when I eat properly (whole foods and proper hydration), I can acclimate to the altitude easier. Which means I can ski higher and faster sooner.

2. When you book your hotel, ask if there is a refrigerator in the room. Hopefully the answer is yes because this will give you an option of storing some more healthy snacks such as non-fat or low fat dairy products (yogurt, milk, cottage cheese, cheese) and lean protein sources. Or request a room with a refrigerator. I was quite fortunate on our trip since all the rooms we stayed in had a kitchen. So we ate every breakfast in our room, had picnic lunches each day and ate a home cooked meal almost every evening.

3. If you do not have the ability to store or cook foods, think ahead about your day and how/where you will be eating. If you are on a businesss trip, your meals may be served at your meetings. Most likely you will get a continental breakfast with offerings such as croissants, muffins, cereals, fruit, yogurt and coffee. Stick with the cereals, yogurt and fruit. Stay away from muffins and any other pastry items. They are loaded with sugar which will give you a quick pick-me-up but will find you napping during the next 1/2 hour of the meeting. You need food that will keep you alert which means consuming foods that digest slowly such as whole grains and whole fruits.

4. Now that you ate a healthy breakfast, you have to think about your next activity. Are you sitting around a table listening to a presentation or are you climbing a glacier? (yes, that is what we did yesterday.)

4a - If you are sitting at a meeting and you did not go the gym in the morning, keep a tall glass of water at your side and sip it slowly. Or savor a cup of coffee or tea. Save a bowl of fruit from breakfast and munch on that before lunch.

4b - If your after breakfast activity is active (examples from my latest trip include bicycling, glacier climbing, spelunking, hiking), bring a healthy snack with you. You may not be able to bring perishable foods, so think about what you can either carry in your pocket or back pack. I have been surviving on peanut butter and all-fruit jelly on whole wheat bread for over 1 week. The best part was purchasing freshly baked whole wheat bread from a farmers market. Go local when possible to support the community and environment. If you bring bars to snack on, watch out for the sugar content. Some sports bars are just a "bad" as candy bars. Fruit and nuts are always are great source of energy. Dried fruit is a wonderful option when you are concerned about persishability.

Part 1 discussed breakfast and pre-lunch snacks. The next section, I'll discuss lunch and snacks/meals that follow. But now I have to think about what I need to prepare for tomorrow. We are taking a 4 hour drive north to Telegraph Cove where we'll go whale watching one day and search for grizzly bears the next day. I am already prepared with my whole wheat bread, peanut butter and all-fruit jelly for 2 days of lunch. I have whole grain cereals plus fruit which I'll take along for breakfast for 2 days. Snacks will be fruit and cut up vegetables. Dinner we'll eat out. I am expecting to have some locally caught fish. The update on our food and my recommendations for lunch, dinner and in between snacks will be coming up as soon as I return from Telegraph Cove, British Columbia. Happy and healthy eating!!

Making and keeping your 2008 New Year resolutions

2008-01-02T14:09:00.000-08:00

The holiday feasts are over and a new year has begun. Many of you have probably made resolutions to improve your health. This includes losing weight, eating healthfully, and exercising regularly. It is easy to say that you will make all those changes. But how do you keep your resolutions without getting frustrated by February? Below are some tips to successful wellness:

1. Create measurable goals.
That means attaching time, numbers and amounts to your goals. Goals that are not measurable are too vague, difficult to achieve and usually forgotten. Here are some examples:

- Immeasurable Goal: Exercise more
- Measurable goal: Exercise 4 times a week, Monday, Wednesday, Friday, and Saturday at 7:00 am.

- Immeasurable Goal: Eat more fruit
- Measurable goal: Have 4 fruits each day – 1 at breakfast, 1 at lunch, 1 at mid-afternoon snack and 1 for dessert.

2. Make your goals reasonable and achievable.
If you make unrealistic goals, you are setting yourself up for failure. When you can meet your goals, you feel motivated. This also incorporates creating measurable goals. For example,

- Unrealistic goal: I will stop eating fatty foods.
- Realistic goal: I will limit fat intake to 25% of my total diet, and reduce saturated fat intake to less than 10% of total fat.

3. Schedule your exercise goals
Make your exercise goals part of your life in the same manner you schedule meetings, appointments and dates. If your goal is to exercise 4 times a week, make time for your work-out in advance. Put it on your Blackberry, PDA and Outlook calendar. Do not cancel your exercise appointments with yourself.

4. Get friends and family involved.
It is highly motivating when you eat healthfully and exercise with friends and family. This is great for both social and wellness goals. Here are some examples:

- Cook healthy meals for your friends and family. Show them how tasty a balanced eating plan can be.
- Start a healthy eating dinner club where once a week you rotate between homes and the host prepares a special meal. Or guests bring a dish from an assigned food group that is incorporated into a healthy meal.
- Exercise with friends and family. After dinner, go for a long, brisk walk or bike ride together. Schedule weekend games of Frisbee, softball, basketball, tennis or soccer. Go to exercise classes with workmates regularly.

5. Create a contract with yourself.
Your goals are not real until you write it down. As stated above, make sure the goals are measurable. Write down all details including amounts, dates and times. And don’t forget to sign the contract and have it witnessed by a close friend or family member. Lastly, post your contract so that you can see it daily.

6. Stay motivated
There may be times when life gets in the way of achieving your goal. That doesn’t mean that you have to throw away the contract. If you go off-course, take a good look at your goal. Is it realistic and achievable? What are your roadblocks? Do you need to revise it? After reviewing and possibly changing your goal, create a new contract and get back on the road to wellness.

I wish everyone a happy and healthy new year!

Reyna

I cannot believe it is holiday time already!

2007-11-20T12:10:00.000-08:00

The summer has come and gone. The fall is almost over. And I haven't posted a message since spring. The good news is that I have been very busy. I work two days a week at New York Downtown Hospital as the Renal Dietitian. It is a challenging yet rewarding job. The other days are devoted to my nutrition and exercise private practice. This is going well and I enjoy spending time with my clients.

I wanted to post something about healthy holiday eating, but I did that in November 2006. Take a look at that post. Have fun during the holidays!

My Favorite Recovery Drink

2007-04-11T18:06:00.000-07:00

During my last bike ride, I was asked “Is it true that chocolate milk is a good recovery drink?” The answer is yes. A study published in the February 2006 issue of the International Journal of Sports Nutrition and Exercise Metabolism, and funded in part by the dairy industry, reported that cyclists who drank chocolate milk at a break were able to continue cycling about 50% longer than those who drank Endurox R4 and about equally as long as those who drank Gatorade.

In three trials administered at one-week intervals, nine male endurance trained cyclists performed an interval workout then drank one of three drinks after 2 hours of recovery. One group got standard 2% chocolate milk, another drank fluid- and electrolyte-replenishing Gatorade and a third group Endurox R4, a specially formulated beverage with a "patented 4 to 1 ratio of carbohydrates to protein" and other ingredients aimed at replenishing muscle glycogen stores and helping rebuild muscle. Four hours later they performed an endurance trial to exhaustion at 70% VO2max.

So what does that mean to us? If you are a male endurance trained cyclist, chances are that chocolate milk is a good recovery drink. Remember, this is only one study with a very small sample size. However, I do recommend chocolate milk to all my athletes as a recovery drink. Why? It contains carbohydrates that are needed to refuel the muscles. It also contains protein that provides amino acids for building and repairing of muscle tissues. Also, a little protein might give an athlete a performance edge by enhancing the insulin release, which aids in the transport of carbohydrates to the muscles. It contains calcium, a nutrient that most adults don’t get enough of. And it tastes good!

The period after a ride is important to the recovery of our muscle tissues and replenishment of energy stores. Some studies suggest a ratio of 4:1 carbohydrates to proteins. This is a good guideline. More specifically, after a long, fast ride follow these guidelines (Sports Nutrition: A Practice Manual for Professionals: 4th edition, American Dietetic Association, Marie Dunford, editor, copyright 2006):

* Drink 16-24 ounces sports drink for every pound of body weight lost. (Note: the fluid contributes to your carbohydrate and protein needs listed below.)
* Eat 1-1.2 grams carbohydrate per kilogram bodyweight within the 1st 30 minutes and at 2 hour intervals thereafter.
* Include 6-20 grams protein within the 1st 30 minutes then a mixed meal 2 hours later.
* Fat intake should be minimal for 2-4 hours.
(Divide your weight in pounds by 2.2 to calculate kilograms)

To estimate the amount of carbohydrates and protein in a food, you can use this guide:
* Starches including ½ bagel, 1 slice break, ¾ cup cereal, ¼ cup granola, ½ cup cooked pasta, ½ cup corn or peas, 1 small potato, ½ cup beans or lentils, or 1/3 cup cooked rice contain 15 grams carbohydrate and 3 grams protein.
* 1 cup of milk, ¾ cup plain yogurt or 1 cup sweetened yogurt contains 12 grams carbohydrate and 8 grams protein. 1 cup soy milk contains 5-8 grams carbohydrates and 7 grams protein.
* ½ cup cooked vegetables or vegetable juice, or 1 cup raw vegetables contains 5 grams carbohydrate and 2 grams protein.
* 1 small to medium fresh fruit, ½ cup fresh fruit or fruit juice, or ¼ cup dried fruit contains 15 grams carbohydrate and no protein.
* Meats and meat substitutes (1 oz meat, fish, poultry or cheese, or ½ cup beans, peas or lentils) contain 7 grams protein. ½ cup beans contains 6 grams carbohydrate. 2 tablespoons of nut butter contain 8 grams of protein and 6 grams carbohydrate. Meat, poultry, pork, and fish do not contain carbohydrates. The amount of carbohydrate in cheese is minimal.
(To find out more nutritional facts for a particularly food, see www.nutritiondata.com)

If you are a small person (like me), you may only need 50 grams of carbohydrates after a ride. I usually eat a low-fat plain yogurt, a small piece of fruit and a cup of chocolate (non-fat) milk. Most average sized people will need almost double this amount. But consuming that much after a ride is sometimes difficult. Often our appetite is suppressed. So I recommend blending a drink of low-fat milk, plain yogurt and fruit. Or you can try a specially developed recovery drink. Other options are Ensure and energy bars with a 4:1 ratio carbs to protein. Or a glass of chocolate milk. (Note: Soy milk does not contain the 4:1 ratio since it only contains 5-8 grams of carbs vs cow’s milk of 12 grams. But if do not drink cow’s milk, soy milk is an adequate substitute – make sure you purchase soy milk with added calcium and vitamin D.)

Eat well to ride strong!

Water, Sport Drinks and Exercise

2007-03-24T08:55:00.000-07:00

Last week, I was asked “what should I drink while I exercise”. This is an important question that I get frequently. The answer is it depends on how long you exercise. If it is less than 1 hour, water will suffice. There is little evidence that consuming a carbohydrate-electrolyte drink (such as Gatorade, PowerAde, Cytomax, etc.) versus plain water during exercise that lasts less then 1 hour improves performance or fatigue. Consuming a carb-electrolyte drink if you are exercising less than 1 hour is only suggested if you are trying to gain weight or if it’s a morning work-out and you did not eat breakfast. If you are exercising for more than 1 hour, studies have shown that a drink containing carbohydrates and electrolytes will delay fatigue and may enhance performance. The sodium added to the drink may improve palatability, promote fluid retention, and possibly prevent hyponatremia in individuals who drink excessive quantities of fluid. Studies recommend that the percentage of carbohydrate in the drink is 4%-8%. Although recently disputed, some studies have shown that a combination of carbohydrate and protein in a 4:1 ratio improves the muscle's fuel efficiency and spares muscle glycogen contributing to an improvement in endurance.

With so many options of fluid replacement drinks, what should you drink? I have tried Gatorade, Cytomax, Amino Vital, Accelerade and many more. You may want to try Accelerade which contains a 4:1 ratio of carbs to protein. I know athletes who love it and others who cannot stomach it. If you have problems digesting or drinking any fluid replacement drink, do not force it on yourself. You’ll just feel sick and uncomfortable which will hinder your work-out. Try something else and you’ll eventually find the drink that is right for you. (Note: Never try a new food or drink on a long ride, event or race day – it will ruin the day if you have problems digesting it.)

How much should you drink? The best answer is to determine your hourly sweat rate. Your size, gender and fitness level influence sweat rate. So don’t expect your friend’s fluid needs to be the same as yours. Weigh yourself before and after a one hour work-out. For each pound of weight you lose, your fluid shortfall is about 16 ounces (2 cups). For example, if you lose one pound, you have sweated away 16 ounces (1 lb x 16 oz) more of fluid than you have consumed. Add in the amount of fluid consumed during the work-out. If you drank 16 ounces, then your hourly sweat-rate is 32 ounces (16 ounces of fluid + 16 ounces of sweat). This means you should consume 8 ounces of fluid every 15 minutes.

On long bike rides, unless you drink Gatorade which you can purchase on the road, don’t forget to bring a supply of your fluid replacement powder to mix at the lunch spot. I do not recommend buying Snapple or other juices because they do not contain the recommended amount of carbohydrates and electrolytes.

Eat well to feel strong!

Weight loss for Athletes

2007-03-13T14:19:00.000-07:00

March in New York is the beginning of spring training for outdoor recreation athletes, particularly cyclists, runners and triathletes.

The number one rule for weight loss if training for an event or race is lose the weight during the winter when you are not in serious training mode. But now it is too late and you want to lose 5-10 pounds. What do you do so that you can train without bonking, properly recover from the ride and lose weight?

Weight Loss Facts
Here are a few weight loss facts to consider. To lose one pound, you must have a deficit of 3500 calories. Sounds like a lot, but if you stretch the calories across one week, that is a reduction of 500 calories a day. Do not try to lose more than 1 pound a week, otherwise you will be sacrificing the nutrients necessary for training.

Weight Loss Tips
How do you reduce your caloric consumption of 250-500 calories a day when you are trying to maintain your glycogen stores?
1. Cut down on liquids and foods that is high in processed sugar and fat. Some examples are soda, sweetened drinks, potato chips, candy, regular salad dressing, mayonnaise, pastries (cookies, cake and cinnamon rolls) and ice cream. For that sweet tooth, consume fruits which have natural sugars.
2. Do not consume anything fried or sautéed in large quantities of oil. Preferred cooking methods are baked, broiled, steamed or sautéed lightly oil.
3. Eat low-fat dairy and protein foods. Drink one-percent or non-fat (skim) milk. Eat low-fat cottage cheese, yogurt and cheese. Eat fish, chicken or turkey without skin, and lean cuts of meat. Trim all fat off of meat before cooking meat.
4. Eat foods that are high in fiber. Eat five or more servings of fruits and vegetables. Eat whole grain foods (such as whole wheat bread), beans and legumes. These high fiber foods are healthy and may give you a feeling of fullness. This may help you to avoid overeating at or between meals. Add high fiber foods to your diet slowly if you have not been eating high fiber foods. Adding many high fiber foods to your diet too quickly may cause bloating, gas and stomach discomfort. Avoid eating high fiber foods before a long ride if you are worried about bloating, gas or other stomach discomfort.
5. Cut out alcoholic drinks. Alcohol contains empty calories and increases the appetite. 12 ounces of beer is 150 calories, 4 ounces of wine is 77 calories, an ounce of hard liquor (gin, vodka, rum, whiskey, or scotch) contains 64 calories for 80 proof varieties, and 80 calories for those that are100 proof. If you add a mixer, the calories may soar. One cup (8 ounces) of orange juice contains 111 calories, regular cola or lemon-lime soda has about 100 calories, and regular ginger ale, tonic, or quinine water has around 80 calories. And you don’t usually drink just 4 oz of wine – that’s a small pour. Nor are you getting just 1 oz of hard liquor. Think of all the calories that you can save by not drinking those beers, in addition to the nuts and pretzels that go along with the drinks.

Do you really need to lose weight?
But what if you don’t drink alcohol, eat a high fiber, low-fat diet, and need to lose those 5-10 pounds? First of all, congratulations because eating healthfully may be more important than losing those stubborn pounds. I would like you to determine if your goal weight is realistic – have you ever been at that weight as an adult. If not, I recommend that you continue eating healthfully and focus on training. You may want to get your body fat measured to determine your body composition. You don’t want to risk losing muscle.

Reducing calories during spring training
To lose those stubborn pounds gained during the winter, on the non-training or light training days, reduce your caloric intake by 250-500 kcal. This will be accomplished by reducing portion size and following the suggestions listed. I do not recommend caloric restriction on a day of a race or a long training ride. Since your body requires adequate carbohydrates and protein, now it is time to determine your minimum needs. Carbohydrates intake should range from 7-13 grams per kilogram bodyweight. Protein intake should range from 1.4 to 2.0 grams per kilogram bodyweight. (To calculate kilogram bodyweight, divide your weight by 2.2.) Calculate your minimum needs using the lower end of the range. To determine carbohydrate and protein calories, multiple the number of grams by 4 (there are 4 calories in a gram of carbohydrate and protein, and 9 calories in a gram of fat.) The remaining calories should come from fat which should range from 0.8 to 1.0 grams per kilogram bodyweight. Avoid foods high in trans-fats and saturated fats. “Good” fats are in foods such as fish, nuts, olive oil, and avocados.

Body Composition
You may notice at some point you stop losing weight, or you may have possibly gained weight. Get your body fat measured now so that you can see changes in your body composition. If you belong to a health club, ask a trainer for a body composition measurement. If your body fat has decreased, the extra weight is muscle weight. Remember, you are exercising more and your muscles are getting larger while you are losing fat as you improve your diet. Do your pants fit you better? If so, you may want to reconsider your goal weight. The number is not as important as how you look and feel.

It is not recommended to go below 5% body fat for men and 12% for women. Elite male cyclists’ body fat range from 5-12%, and elite women from 8-15%. If you are too thin, you will be at a disadvantage. Excessive leanness (below essential body fat levels), and the processes of maintaining an unrealistically low body fat level through calorie restriction and excessive training can predispose an athlete to eating disorders and increase the risk for muscular injury, stress fractures and menstrual irregularities. The ranges of body fat for optimal health and fitness are 16-25% for women and 12-18% for men.

Not for kids only - Healthy, fun snacks and desserts

2007-03-02T13:16:00.000-08:00

I am frequently asked “What should I give my child for a snack?” That is a great question because snacks are important, particularly for our busy children who participate in after-school activities and weekend sports. Snacks are essential because they re-fuel our bodies and add nutrients that are needed for growth and health. With that in mind, we should feed our body with foods that prepare us for the next activity. For example, if your child is going from school to sports class, you will want to give them a snack that contains whole grains and a little protein. Whole grains are carbohydrates that provide sustained energy for our body. Protein is necessary for growth and development. Examples are peanut butter and all-fruit jelly sandwich on whole wheat bread or hummus on whole wheat pita bread. However, if your child is going to a less strenuous activity, you may want to give them something that is nutrient dense. A nutrient dense food is one that is loaded with nutrients but not calories. Examples include raw vegetables with hummus, salsa or bean dip, fresh fruit or low-fat or non-fat yogurt. Potato chips and corn chips are not nutrient dense. They are “empty calories” loaded with fat and no nutritional value. Your child deserves the best so that they can be successful in their daily activities.

But what if you are not around to give your child a freshly made snack? I created two sections of snacks and desserts. One section is fresh or refrigerated (if your child can carry a freezer bag with an ice pack) and the other is “backpack ready”. Backpack ready are prepared items that will stay fresh all day without refrigeration.

What about desserts? Yes, desserts can be fun and healthy. Instead of cookies or cake, try our family favorite, a fresh fruit parfait with yogurt. Sometimes we add chocolate sauce and other times granola. Pudding made with low-fat or non-fat milk is always fun and provides much needed calcium. Fruit flavored milk shakes made with your child’s favorite fruit and low-fat or non-fat milk are also calcium boosters. (Note: If you use soy milk, be certain that it is calcium fortified.)

Some of these snack items are packaged items that you will find in the supermarket. Read the label and avoid items that contain high fructose corn syrup, partially hydrogenated oils/trans fat, sugar listed as the first ingredient, or fat, cholesterol or sodium daily value greater than 10%.

Fresh snacks (to be made at home and/or place in a freezer bag with an ice pack)
· Raw vegetables, such as celery, carrots, cauliflower, broccoli, green pepper, green beans,
cucumbers, mushrooms or zucchini with hummus, salsa or bean dip.
· Whole wheat bread/pita with nut butter or hummus.
· Whole wheat crackers with low fat cheese
· Whole wheat wrap with chicken breast, turkey, vegetables, nut butter or hummus.
· Low fat or nonfat yogurt with fruit (total 1 cup)
· Low fat (1%) or non-fat (Cabot brand tastes good) cottage cheese with fruit (total 1 cup)
· Shakes with low fat or nonfat milk or yogurt and fruit (1 cup)
· Pre-portioned low-fat or non-fat pudding (1 individual serving)
· Pre-portioned oatmeal made with non-fat or low-fat milk and ¼ cup raisins
· Mozzarella “string-cheese”
· Hard boiled egg

Backpack Ready (will stay fresh all day without refrigeration)
· Raw vegetables
· Fresh fruit such as apples, oranges, bananas, peaches, grapefruit, grapes, melons, pears,
plums or strawberries.
· Pre-packaged all natural applesauce
· Pre-packaged unsweetened fruit juice (1/2 cup)
· Dried fruit (1/4 cup) or dried vegetables (1/2 cup)
· Nuts (1 oz)
· Pretzels (1 oz)
· Rice cakes (2)
· Whole grain fig cookies (example, Fig Newmans) (2)
· Graham crackers (2)
· Whole grain cereal (3/4 cup)
· Whole grain granola bars (example, Kashi brand)

Get Moving for you and your children

2007-01-10T14:27:00.000-08:00

I am greatly impressed by the number of parents who are athletes in my son’s class. We have several accomplished marathoners, triathletes, cyclists, swimmers and runners. This school is home to many parents who exercise regularly. What great role models!

While training for a triathlon or marathon is not for everyone, moving your body on a daily basis is necessary to remain healthy. But why is exercise important? Here are reasons why you will want to take a brisk (pump up your heart) walk in the park based on recent scientific studies:
· Exercise reduces the risk of coronary heart disease and some cancers in women
· Men who exercise have a reduced risk of dying from both cardiovascular disease and cancer.
· Aerobic exercise helps overweight hypertensive adults lower their blood pressure, as well as improving their overall cardiovascular response to mental stress, another risk factor for heart disease.
· Being out of shape increases the risk of premature death including risk factors such as diabetes, high blood pressure, and obesity.
· Exercise may be protective against the development of Alzheimer's disease.
· Those who took brisk walks 45 minutes three times week for 6 months performed substantially better on several cognitive tasks than those who did stretching or strengthening exercises.
· Regular exercise is one of the best ways to combat daily stress.
· Exercise may be effective in reducing the perception of pain, even among those with chronic pain in the lower back.
· Being active may reduce the number of colds people get each year.
· Exercisers were perceived to be healthy, muscular and sexually attractive, while non-exercisers were perceived to be sickly, scrawny, and sexually unattractive.

Many of these studies found that the improvements were attributed to cardio exercise (exercise that increases your heart rate) rather than stretching and strength training. However, stretching and strength training should also be a part of your exercise routine. Keeping your body flexible will reduce the risk of injuries while strength training is important for maintaining muscle mass, reducing the risk of bone disease and improving your metabolism.

But my favorite reason why parents should exercise is because we are role models for our children. Those children who see their parents leave the apartment early to go to the gym or park before work understand that exercise is something that should be incorporated into your life. It is an ordinary part of their life to move their body daily.

Why should children exercise? A child who is active will have stronger muscles and bones, be less likely to become overweight, decrease the risk of developing type 2 diabetes, possibly lower blood pressure and cholesterol levels and have a better outlook on life. Kids who are physically fit sleep better and are better able to handle the physical and emotional challenges that a typical day presents - be that running to get to school on time, bending down to tie a shoe, or concentrating in class. For kids, exercise can be as easy as running around the playground, playing ball or tag with their friends, riding their bike with their mom or dad.

So let’s get moving for our health and the health of our children.

Healthy Holiday Eating

2006-11-08T09:49:00.000-08:00

You made it through the Halloween parties, but what about Thankgiving, Christmas, Chanukah, Kwanza, and New Years festivities. Starting in November, I get more questions regarding how to not gain weight when you have to attend parties and functions. Is it possible to stay fit and healthy when surrounded by foods high in fat, sugar and calories and still enjoy the pleasures of holiday eating and events? Yes, it is possible. You can eat your cake while maintaining a healthy weight – it’s all about moderation and attitude. Be positive - don’t let your food cravings control you. Consider these 10 tips for enjoying the holiday season.

1. Incorporate at least 30 minutes of exercise into your daily routine to help offset increased holiday eating. Go to the health club and take an exercise class. Use the treadmill, exercise bike or elliptical machine. Learn how to use the weight machines or free weights. Walk or jog for 15 minutes twice daily with friends, family or co-workers. Remember exercise time accumulates – two 15 minute workouts are equivalent to one 30 minute workout.

2. Don't skip meals. Starving yourself before a party increases the risk of overeating. In addition, the temptation to eat higher fat and higher calorie food choices intensifies. Before a party, eat a piece of fruit, a box of raisins, a small carton of non-fat or low-fat yogurt, or a string cheese so that you are not famished when you arrive.

3. Eat fiber rich foods first so that you will feel full from "healthy foods" as opposed to refined starches which can cause a plummet in blood glucose (sugar) levels and turn into a never ending hunger cycle. Examples of high-fiber foods are fruits, vegetables and whole grains.

4. If you're hosting a party, make sure you offer your guests plenty of vegetables instead of chips and junk food. Reduce the fat in holiday recipes. There are plenty of low fat and low calorie substitutes you can use as replacements that taste just as good as the original. Try using applesauce in place of oil in your favorite holiday breads or cookies; use egg substitutes in place of whole eggs; try plain nonfat yogurt in place of sour cream. By replacing yogurt for sour cream you will save 40 grams of fat and 290 calories in one cup.

5. Offer to bring a low calorie dish to holiday parties, that way you’ll know there will be something safe available that you would enjoy eating.

6. Eliminate or limit high-caloric beverages such as sodas, juices, smoothies, blended coffee drinks and alcohol. There are almost 150 calories in one 12-ounce can of soda or juice. Instead, choose diet sodas or water that are calorie free. Liquors, sweet wines and sweet mixed drinks contain approximately 150-450 calories per glass. If you choose to drink, select wines and light beers, and use non-alcoholic mixers such as water and diet soda. Limit your intake to 1 or 2 alcoholic drinks per occasion. Remember that alcohol increases appetite and lowers inhibitions.

7. Eat more of the roasted turkey, chicken or salmon, which is naturally lower in fat and calories, and less of the gravy, stuffing and a second piece of pie. Alternatives such as cranberry sauce and fat-free frozen yogurt can help you enjoy your meal and help keep calories down.

8. Send the leftovers home with your guests.

9. Eat slower - this will assist with consuming less while feeling full and satisfied at the same time.

10. Plan on not dieting after the New Year. Anticipation of food restriction sets you up for binge-type eating over the holidays. Besides, restrictive diets don’t work in the long run. They increase anxiety, depression, food preoccupation, binge eating, loss of lean body mass vs. fat, and makes weight re-gain more likely.

Although food is a big part of the holiday season, it doesn’t have to be the focus. Focus more on spending time with family and friends in addition to the tastes of holiday foods. And remember, overeating one day will not cause you to gain weight. It takes days of overeating and if you over indulge at the holiday meal, put it behind you and focus on returning to prior healthy eating habits the next day without guilt. Have smaller portions of all of your favorite foods and, remember, moderation is the key.

Happy Holidays!

Breakfast and your child's brain

2006-10-17T18:59:00.000-07:00

How many times have you heard that breakfast is the most important meal of the day? Let me remind you of why it is important to have a well balanced breakfast. Studies have shown that breakfast eaters have a better overall diet, less trouble concentrating, better memory, higher grades, better attendance and punctuality, fewer behavior problems, less likely to be depressed, anxious, fidgety, or irritable, think faster and more clearly, concentrate better, suffer less fatigue, and are less likely to end up in the nurse's office complaining of tummy aches and dizziness.

So breakfast sounds like a good idea, right? So why do I frequently see parents and caregivers running out of their apartment and grabbing a bagel, donut or pastry from the local deli or bakery for their child. Then the children eat the food while they walk or stuff it into their backpack where it probably stays until lunchtime. And by lunchtime, they are running on empty. Breakfast at home is the perfect time to make sure that your child gets a well balanced meal to start the day.

If your excuse is: “We get up too late” or “We are rushing each morning”, my response is: Wake up 15-30 minutes earlier so that you have time to prepare and eat a healthy breakfast. Make sure your children's school papers and clothes are organized the night before. Breakfast does not need to be a big production. See the breakfast suggestions listed below.

If your excuse is “My child is not hungry in the morning”, my response is: Close the kitchen after 8:00pm. No late-night snacks. It is not unusually for someone not to be hungry when they immediately wake-up. Have your child get dressed before breakfast. If you regularly have breakfast before school, eating early becomes an expected routine.

What is a healthy breakfast?
Breakfast should provide one-fourth to one-third of the day's energy and nutrient needs. A balanced breakfast should provide some protein, a little fat and plenty of carbohydrates. It should also include important nutrients that kids often miss, such as fiber, vitamin C, folate, iron and calcium.

Examples of an ideal breakfast all begin with a glass of low-fat or non-fat milk, and a piece of fruit or a glass of 100% juice. Then add a carbohydrate and protein such as:
· whole-grain cereal with non-fat or low-fat milk
· whole-wheat toast with peanut butter
· a hard-cooked egg and a whole-wheat bagel
· grilled cheese on whole-wheat bread
· oatmeal made with low-fat or non-fat milk
· combine non-fat or low-fat yogurt with a whole grain cereal or granola
· vegetable omelet and whole wheat bread

Eating breakfast needs to be as much of a priority for children as doing their homework.

Adding more fruits and vegetables to your life

2006-10-11T14:18:00.000-07:00

It is so easy to say "Eat 5 servings of fruits and vegetables a day". But many have a hard time achieving this. It is not as difficult as you may think. Here is an example from today's presentation at the Marblehill senior center on this very topic.

Let me begin by telling you that these are very bright, fun and witty older adults. It was a pleasure talking to them on this topic. I began by asking them "why is it important to eat fruits and vegetables". They were highly participative with astute responses. Instead of me writing all the benefits for eating fruits and vegetables, check out these links:
http://www.mypyramid.gov/pyramid/vegetables_why.html
http://www.mypyramid.gov/pyramid/fruits_why.html

Then I provided them information to determine a serving size:
http://www.mypyramid.gov/pyramid/vegetables_counts.html
http://www.mypyramid.gov/pyramid/fruits_counts.html

I discussed choosing fruits and vegetables that are in season for the greatest taste, nutrients and best cost. Cost was a big concern for these adults. I discussed the benefits of purchasing frozen fruits and vegetables (maximized nutrients and minimized costs).

Finally, we talked about ways to incorporate fruits and vegetables into ones diet. To consume at least 5 servings a fruits and vegies, try to have one at breakfast, a mid-day fruit/vegie snack, one at lunch, two at dinner (always start your dinner with a salad) and a fruit dessert (like baked apples). Here are some other tips from mypyramid.gov:
http://www.mypyramid.gov/pyramid/vegetables_tips.html
http://www.mypyramid.gov/pyramid/fruits_tips.html

If these seniors are confident that they can eat at least 5 fruits and vegetables each day, so can you. It is healthy, tasty, filling and satisfying.

Eating for the 21st Century

2006-10-10T17:22:00.000-07:00

It is so confusing these days when you try to decifer all the news about nutrition. One day it is high carbs, the next day it is high protein. You have to eat your vegies, but then there is a E. Coli outbreak. Every day it is something new or different.

I will attempt to help you weed through all this information to help you understand the latest nutrition and exercise news and ideas.