Update

I want to let any current and potential readers know that this blog is currently under reconstruction; however, as a new school semester is beginning, and as I will be much more regularly sorting through nutrition news and topics, I may start making semi-regular posts again about topics I'd like to discuss. Also, I want to let you all know that I have decided to pursue a group fitness training certification. In September I will be completing training courses in CPR (American Red Cross) and Group Fitness Training (AFAA). In October I will be attending a Zumba Fitness training course (for more information on Zumba, click here.) This next month also brings my application to the NYU Dietetic Internship. Wish me luck in these current endeavors! Meanwhile, I encourage you to take advantage of the changing of the seasons and, as we head into the fall, give yourself a new challenge to try. Maybe you start a workout routine, or try a new one, or pick one or two changes to your current diet that you would like to make (remember: start small and don't stress if you fall off course along the way!). Finally, I want to introduce you to someone who has really brightened my summer: fitness instructor Kiya Knight. I took Kiya's Zumba class all througout the summer and she is one of the individuals who suggested I consider becoming a certified instructor. Kiya is currently hosting fitness retreats in Costa Rica (for more info see Kiya's website: Weightless by Kiya) but is planning on returning to NYC next spring/summer. I wish you a fun, safe and happy Labor Day weekend!

Image: Image: graur codrin / FreeDigitalPhotos.net

I want to let any current and potential readers know that this blog is currently under reconstruction; however, as a new school semester is beginning, and as I will be much more regularly sorting through nutrition news and topics, I may start making semi-regular posts again about topics I'd like to discuss. Also, I want to let you all know that I have decided to pursue a group fitness training certification. In September I will be completing training courses in CPR (American Red Cross) and Group Fitness Training (AFAA). In October I will be attending a Zumba Fitness training course (for more information on Zumba, click here.) This next month also brings my application to the NYU Dietetic Internship. Wish me luck in these current endeavors! Meanwhile, I encourage you to take advantage of the changing of the seasons and, as we head into the fall, give yourself a new challenge to try. Maybe you start a workout routine, or try a new one, or pick one or two changes to your current diet that you would like to make (remember: start small and don't stress if you fall off course along the way!). Finally, I want to introduce you to someone who has really brightened my summer: fitness instructor Kiya Knight. I took Kiya's Zumba class all througout the summer and she is one of the individuals who suggested I consider becoming a certified instructor. Kiya is currently hosting fitness retreats in Costa Rica (for more info see Kiya's website: Weightless by Kiya) but is planning on returning to NYC next spring/summer. I wish you a fun, safe and happy Labor Day weekend!

Image: Image: graur codrin / FreeDigitalPhotos.net

Workout tip: Gimme 20!

Sometimes just getting together the motivation to work out is too much. On those days when you know you should work out but you just can’t convince yourself to get going, make it easier for yourself to take the first step by setting a simpler goal, that doesn’t feel so insurmountable. Tell yourself you only have to do 20 minutes or you don’t have to stay for the entire exercise class. For many, this is enough to get us going and once you’ve already started working out you will likely find that you don’t mind doing more than the first 20 minutes or staying for the entire class. Sometimes getting started with something is the hardest part and once you’ve gotten past that first part, the rest is easy.

Image: Suat Eman / FreeDigitalPhotos.net

Sometimes just getting together the motivation to work out is too much. On those days when you know you should work out but you just can’t convince yourself to get going, make it easier for yourself to take the first step by setting a simpler goal, that doesn’t feel so insurmountable. Tell yourself you only have to do 20 minutes or you don’t have to stay for the entire exercise class. For many, this is enough to get us going and once you’ve already started working out you will likely find that you don’t mind doing more than the first 20 minutes or staying for the entire class. Sometimes getting started with something is the hardest part and once you’ve gotten past that first part, the rest is easy.

Image: Suat Eman / FreeDigitalPhotos.net

Did You Know?: Popcorn is a whole grain

That's right. If you're looking for an easy way to incorporate more whole grains or healthy snacks into your diet, try popcorn. The catch? Homemade air-popped popcorn is best. Two cups of plain air-popped popcorn provide 2 grams of fiber and only about 60 calories. If you want to add some flavor to your air-popped corn, try a sprinkling of cinnamon or parmigiana cheese (about a teaspoon, grated, per cup), or take a tip from Martha Stewart and add chili powder and lime. If you're a traditionalist, I Can't Believe It's Not Butter! spray will provide all the flavor of butter but with zero calories, cholesterol, fat or sodium.

If you're buying ready-made or microwave popcorn in the store, read the nutrition labels and opt for products with the lowest calorie, total fat, saturated fat and sodium levels. Movie theatre popcorn is overflowing with calories, saturated fat and sodium, so if you must indulge in popcorn the next time you go to the movies, go for the smallest size available, even the child size if possible.

That's right. If you're looking for an easy way to incorporate more whole grains or healthy snacks into your diet, try popcorn. The catch? Homemade air-popped popcorn is best. Two cups of plain air-popped popcorn provide 2 grams of fiber and only about 60 calories. If you want to add some flavor to your air-popped corn, try a sprinkling of cinnamon or parmigiana cheese (about a teaspoon, grated, per cup), or take a tip from Martha Stewart and add chili powder and lime. If you're a traditionalist, I Can't Believe It's Not Butter! spray will provide all the flavor of butter but with zero calories, cholesterol, fat or sodium.

If you're buying ready-made or microwave popcorn in the store, read the nutrition labels and opt for products with the lowest calorie, total fat, saturated fat and sodium levels. Movie theatre popcorn is overflowing with calories, saturated fat and sodium, so if you must indulge in popcorn the next time you go to the movies, go for the smallest size available, even the child size if possible.

Everyday vacations

I recently read an article about embracing the small vacations life presents us with on otherwise ordinary days. For the life of me I cannot remember what magazine this story was in, but I do remember it started with the author finding out she’d be waiting awhile for her friend to show up to a date they’d planned. Rather than allowing herself to become upset about the tardy friend, the author sat down to a cup of coffee and enjoyed the rare chance for some quiet alone-time in the middle of her busy life.

I’ve written about how exercise, yoga, meditation, sleep and positive thinking can all help relieve stress. Still, many people feel they just don’t have the time to fit in exercise or head to bed earlier. Why not experiment with taking advantage of life’s impromptu coffee breaks? The ones that happen when you've already got something planned and suddenly plans change, providing you the opportunity to choose between getting upset or taking advantage of the extra few minutes you've just been given to enjoy however you wish. Give it a try the next time a friend shows up late or cancels after you’ve already arrived. See what you can come up with the next time you find yourself waiting on a long line…or delayed at the airport…or stuck in the subway on a train that is being held up. Try to make the best of it the next time you are waiting around for the repair or delivery man to show up, or for the IT department to fix your computer at work.

Maybe you take the time to sit down and enjoy some peace and quiet like our inspiring author friend. Maybe you pull out from your purse that book you’ve been meaning to read. Or just take a moment to enjoy the beautiful day outside. Maybe you take in a movie on your own or just go for a walk. See what these moments inspire in you. Just yesterday as I waited for my husband to get out of work and meet me to go home, I came upon a free outdoor jazz performance. For a moment I hesitated and almost walked right by. Instead, I sat down and took a deep breath. As I listened to the music I looked around me and noticed for the first time what a beautiful day it was.

Image: djcodrin / FreeDigitalPhotos.net

I recently read an article about embracing the small vacations life presents us with on otherwise ordinary days. For the life of me I cannot remember what magazine this story was in, but I do remember it started with the author finding out she’d be waiting awhile for her friend to show up to a date they’d planned. Rather than allowing herself to become upset about the tardy friend, the author sat down to a cup of coffee and enjoyed the rare chance for some quiet alone-time in the middle of her busy life.

I’ve written about how exercise, yoga, meditation, sleep and positive thinking can all help relieve stress. Still, many people feel they just don’t have the time to fit in exercise or head to bed earlier. Why not experiment with taking advantage of life’s impromptu coffee breaks? The ones that happen when you've already got something planned and suddenly plans change, providing you the opportunity to choose between getting upset or taking advantage of the extra few minutes you've just been given to enjoy however you wish. Give it a try the next time a friend shows up late or cancels after you’ve already arrived. See what you can come up with the next time you find yourself waiting on a long line…or delayed at the airport…or stuck in the subway on a train that is being held up. Try to make the best of it the next time you are waiting around for the repair or delivery man to show up, or for the IT department to fix your computer at work.

Maybe you take the time to sit down and enjoy some peace and quiet like our inspiring author friend. Maybe you pull out from your purse that book you’ve been meaning to read. Or just take a moment to enjoy the beautiful day outside. Maybe you take in a movie on your own or just go for a walk. See what these moments inspire in you. Just yesterday as I waited for my husband to get out of work and meet me to go home, I came upon a free outdoor jazz performance. For a moment I hesitated and almost walked right by. Instead, I sat down and took a deep breath. As I listened to the music I looked around me and noticed for the first time what a beautiful day it was.

Image: djcodrin / FreeDigitalPhotos.net

Frugal fitness: working out doesn't have to cost a lot

I love these tips from the Mayo Clinic on how to stay fit without spending a ton of money on a gym membership or expensive exercise equipment. There are many people out there who think that if they can't afford to join a gym or purchase a treadmill, then all hope is lost for them and they give up on the idea that exercise can fit into their lives too. This article shows that there are so many free or cheap ways to stay fit that spending a lot of money on equipment, memberships and classes is unnecessary. Start by just moving more: make time for a brisk walk each day or just tackle the vacuuming or lawn mowing that you have to do anyway. Many pieces of exercise equipment can be pretty cheap (think dumbbells, jump ropes & exercise DVDs) but if you'd prefer not to spend the money on these items, canned goods straight out of your pantry make pretty great dumbbells and any short, stable & sturdy stepstool can be great for aerobic activity. If you would like to be able to take a class or use gym equipment, look into your local schools, community centers and fitness centers to find out what discounts they may offer. On a recent trip to Portland, OR I noticed that most of the yoga studios offered a few "community classes" per week, where the cost of the class was often half the cost, more or less, of a regular drop-in class. Here in NYC, many gyms, yoga studios, dance schools and fitness centers offer free classes from time to time to potential new members and students, with no strings attached. And right now, Lululemon Athletica is hosting twice-weekly free yoga classes in Bryant Park.

Check out the full Mayo Clinic article, entitled "Fitness for less: 4 low-cost ways to shape up," for more tips on staying fit without spending a lot.

Image: federico stevanin / FreeDigitalPhotos.net

I love these tips from the Mayo Clinic on how to stay fit without spending a ton of money on a gym membership or expensive exercise equipment. There are many people out there who think that if they can't afford to join a gym or purchase a treadmill, then all hope is lost for them and they give up on the idea that exercise can fit into their lives too. This article shows that there are so many free or cheap ways to stay fit that spending a lot of money on equipment, memberships and classes is unnecessary. Start by just moving more: make time for a brisk walk each day or just tackle the vacuuming or lawn mowing that you have to do anyway. Many pieces of exercise equipment can be pretty cheap (think dumbbells, jump ropes & exercise DVDs) but if you'd prefer not to spend the money on these items, canned goods straight out of your pantry make pretty great dumbbells and any short, stable & sturdy stepstool can be great for aerobic activity. If you would like to be able to take a class or use gym equipment, look into your local schools, community centers and fitness centers to find out what discounts they may offer. On a recent trip to Portland, OR I noticed that most of the yoga studios offered a few "community classes" per week, where the cost of the class was often half the cost, more or less, of a regular drop-in class. Here in NYC, many gyms, yoga studios, dance schools and fitness centers offer free classes from time to time to potential new members and students, with no strings attached. And right now, Lululemon Athletica is hosting twice-weekly free yoga classes in Bryant Park.

Check out the full Mayo Clinic article, entitled "Fitness for less: 4 low-cost ways to shape up," for more tips on staying fit without spending a lot.

Image: federico stevanin / FreeDigitalPhotos.net

Welcome spring produce into your diet

Right now some really delicious fruits and veggies are at their peak and waiting for you to take them home and give them a try. Check out this article from CookingLight.com, which highlights some of the top produce picks for spring, including strawberries, asparagus, sweet cherries, peas, radishes, fava beans, apricots, artichokes, rhubarb and morel mushrooms. The article, by Katherine Brooking, M.S., R.D., includes a recipe for each of these springtime stars.

Image: CookingLight.com; Jeff Kauck

Right now some really delicious fruits and veggies are at their peak and waiting for you to take them home and give them a try. Check out this article from CookingLight.com, which highlights some of the top produce picks for spring, including strawberries, asparagus, sweet cherries, peas, radishes, fava beans, apricots, artichokes, rhubarb and morel mushrooms. The article, by Katherine Brooking, M.S., R.D., includes a recipe for each of these springtime stars.

Image: CookingLight.com; Jeff Kauck

Tips for take-out lunches

Sometimes you may find that you have just enough time for lunch to run out of the office and quickly pick up something from a fast food or take-out restaurant. This doesn’t mean you can’t still have a sensible lunch. The next time you have to buy your workday meal from the nearest available lunch spot, try these tips:

Sandwiches - opt for lean meat, like turkey or chicken breast, loaded with veggies and mustard on whole wheat/whole grain bread

Soups - opt for a non-cream based vegetarian or veggie loaded soap (so choose tomato basil vs. tomato bisque or carrot ginger vs. creamy corn chowder); instead of standard chili, choose turkey or three-bean chili; and if it’s available, choose low-sodium options

Pizza - choose a veggie loaded slice with a salad on the side

Chinese - try steamed chicken and broccoli over brown rice, with sauce on the side; try to limit yourself to just a tablespoon of the sauce

Sushi - enjoy 1-2 rolls of your choosing, with low-sodium soy sauce and a salad and/or edamame on the side; if you’re going for a traditional roll (eel-cucumber; tuna-avocado; salmon-avocado, etc.) go ahead and have two and if you‘re going for a “special” roll (often containing lots of sauces & tempura) stick to just one; and if you’re up for it, omit the rice and go for the sashimi instead

Hot/cold bar - try to mix a fish, like salmon, or a lean meat, with lots of fruits & veggies of different colors; you can also add some whole grains or a piece of cheese if available; and go for the small bowl or container when there are size options

In general, try to balance out your take-out meal with a side salad or a piece of fruit; these can be brought from home or purchased at a grocery store, fruit stand or street vendor to save over the cash you’d spend picking up these items at a lunch spot. Just remember, try to stay away from the pre-cut fruits (like pre-cut and packed melon cubes in plastic tubs) as these are often made from fruit that is damaged or already going bad and could also have had bacteria introduced to them if sliced in unsanitary conditions.


Image: Daniel St.Pierre / FreeDigitalPhotos.net

Sometimes you may find that you have just enough time for lunch to run out of the office and quickly pick up something from a fast food or take-out restaurant. This doesn’t mean you can’t still have a sensible lunch. The next time you have to buy your workday meal from the nearest available lunch spot, try these tips:

Sandwiches - opt for lean meat, like turkey or chicken breast, loaded with veggies and mustard on whole wheat/whole grain bread

Soups - opt for a non-cream based vegetarian or veggie loaded soap (so choose tomato basil vs. tomato bisque or carrot ginger vs. creamy corn chowder); instead of standard chili, choose turkey or three-bean chili; and if it’s available, choose low-sodium options

Pizza - choose a veggie loaded slice with a salad on the side

Chinese - try steamed chicken and broccoli over brown rice, with sauce on the side; try to limit yourself to just a tablespoon of the sauce

Sushi - enjoy 1-2 rolls of your choosing, with low-sodium soy sauce and a salad and/or edamame on the side; if you’re going for a traditional roll (eel-cucumber; tuna-avocado; salmon-avocado, etc.) go ahead and have two and if you‘re going for a “special” roll (often containing lots of sauces & tempura) stick to just one; and if you’re up for it, omit the rice and go for the sashimi instead

Hot/cold bar - try to mix a fish, like salmon, or a lean meat, with lots of fruits & veggies of different colors; you can also add some whole grains or a piece of cheese if available; and go for the small bowl or container when there are size options

In general, try to balance out your take-out meal with a side salad or a piece of fruit; these can be brought from home or purchased at a grocery store, fruit stand or street vendor to save over the cash you’d spend picking up these items at a lunch spot. Just remember, try to stay away from the pre-cut fruits (like pre-cut and packed melon cubes in plastic tubs) as these are often made from fruit that is damaged or already going bad and could also have had bacteria introduced to them if sliced in unsanitary conditions.


Image: Daniel St.Pierre / FreeDigitalPhotos.net

Do One Thing: Brown-bag it

Whenever possible, try to pack a lunch from home to bring to work, so you don't have to resort to take-out or fast food. When you prepare your own lunch, you know exactly what is going into it and can control how healthy (or not) your resulting meal turns out. Check out these great ideas from MarthaStewart.com for lots of delicious sandwich and salad ideas. Tune in tomorrow for tips on what to order when you do need to rely on a trip to the pizza shop, cold/hot bar or chinese or sushi restaurant.

Martha Stewart: Body+Soul - Pack a Power Lunch

Martha Stewart: Brown-Bag Lunches


Image: MarthaStewart.com

Whenever possible, try to pack a lunch from home to bring to work, so you don't have to resort to take-out or fast food. When you prepare your own lunch, you know exactly what is going into it and can control how healthy (or not) your resulting meal turns out. Check out these great ideas from MarthaStewart.com for lots of delicious sandwich and salad ideas. Tune in tomorrow for tips on what to order when you do need to rely on a trip to the pizza shop, cold/hot bar or chinese or sushi restaurant.

Martha Stewart: Body+Soul - Pack a Power Lunch

Martha Stewart: Brown-Bag Lunches


Image: MarthaStewart.com

In season: strawberries

Strawberries are back! The beautiful, sweet, heart-shaped red berries, which are part of the rose family and technically not a fruit, are not only delicious but also packed with nutrients.

1 cup of strawberry halves has just 49 calories but a significant 12% of your daily dietary fiber needs. Strawberries are also a great source of potassium, manganese and antioxidants, especially Vitamin C. That same 1 cup of strawberries provides a whopping 149% of your daily needs for Vitamin C, which helps to boost immunity and make you feel better when you have a cold. Vitamin C also helps your body make use of iron.

When you buy strawberries, look for berries that are plump and bright red all the way up to the stem and try to use them right away, in which case you should not refrigerate them. If you won’t be eating your strawberries right away, you can refrigerate them for up to two days, laying flat and spread out on a paper towel-lined plate or sheet, or you can freeze whole, washed, stemmed & patted dry berries on a sheet tray before transferring them to a Ziploc. Remember that strawberries are part of the “Dirty Dozen” so, if you can, try to buy organic.


Image: Pixomar / FreeDigitalPhotos.net

Strawberries are back! The beautiful, sweet, heart-shaped red berries, which are part of the rose family and technically not a fruit, are not only delicious but also packed with nutrients.

1 cup of strawberry halves has just 49 calories but a significant 12% of your daily dietary fiber needs. Strawberries are also a great source of potassium, manganese and antioxidants, especially Vitamin C. That same 1 cup of strawberries provides a whopping 149% of your daily needs for Vitamin C, which helps to boost immunity and make you feel better when you have a cold. Vitamin C also helps your body make use of iron.

When you buy strawberries, look for berries that are plump and bright red all the way up to the stem and try to use them right away, in which case you should not refrigerate them. If you won’t be eating your strawberries right away, you can refrigerate them for up to two days, laying flat and spread out on a paper towel-lined plate or sheet, or you can freeze whole, washed, stemmed & patted dry berries on a sheet tray before transferring them to a Ziploc. Remember that strawberries are part of the “Dirty Dozen” so, if you can, try to buy organic.


Image: Pixomar / FreeDigitalPhotos.net

Did you know?: Fiber can help you control your weight

If you are looking to lose or maintain your weight, getting more fiber in your diet may help you get one step closer to achieving your goal. Fiber helps you to feel fuller longer, so you’ll snack less between meal and snack times. Also, foods that are naturally high in fiber tend to be lower in calories than foods with less fiber and tend to be great sources of vitamins, minerals, lean protein and healthy fats. If you want to get more fiber in your diet, the best way is through whole foods rather than from processed foods that have had fiber added to them. Whole foods that are great sources of fiber include:

• Beans & peas - Experiment with adding beans to soups, stews & salads. Add peas to pasta. Use hummus or smashed black beans as a condiment in your sandwich or mix black beans into salsa.
• Fruits - Have berries or bananas with morning pancakes or waffles (whole grain), oatmeal or yogurt. Keep portable fruit on-hand at all times (apple, orange, banana, grapes, clementines, peach, pear, nectarine, washed berries in Ziploc). Add fruit to salad.
• Vegetables - Try dark leafy greens, artichoke, squash, eggplant, sweet potatoes, broccoli, peppers, carrots. 
• Whole grains - Try whole grain pancakes, waffles, muffins at breakfast, or oatmeal. At lunch & dinner opt for whole grain breads, pita, tortillas, etc. Substitute whole wheat flour for half of the refined flour in a baking recipe.

To read more, check out the following article from Today's Dietitian, which includes a quick and delicious no-cook recipe for cannellini beans:

Spill the Beans, Today’s Dietitian, May 2010

And:

The Top Fiber-Rich Foods List, Today's Dietitian, July 2008

Image: FreeDigitalPhotos.net

If you are looking to lose or maintain your weight, getting more fiber in your diet may help you get one step closer to achieving your goal. Fiber helps you to feel fuller longer, so you’ll snack less between meal and snack times. Also, foods that are naturally high in fiber tend to be lower in calories than foods with less fiber and tend to be great sources of vitamins, minerals, lean protein and healthy fats. If you want to get more fiber in your diet, the best way is through whole foods rather than from processed foods that have had fiber added to them. Whole foods that are great sources of fiber include:

• Beans & peas - Experiment with adding beans to soups, stews & salads. Add peas to pasta. Use hummus or smashed black beans as a condiment in your sandwich or mix black beans into salsa.
• Fruits - Have berries or bananas with morning pancakes or waffles (whole grain), oatmeal or yogurt. Keep portable fruit on-hand at all times (apple, orange, banana, grapes, clementines, peach, pear, nectarine, washed berries in Ziploc). Add fruit to salad.
• Vegetables - Try dark leafy greens, artichoke, squash, eggplant, sweet potatoes, broccoli, peppers, carrots. 
• Whole grains - Try whole grain pancakes, waffles, muffins at breakfast, or oatmeal. At lunch & dinner opt for whole grain breads, pita, tortillas, etc. Substitute whole wheat flour for half of the refined flour in a baking recipe.

To read more, check out the following article from Today's Dietitian, which includes a quick and delicious no-cook recipe for cannellini beans:

Spill the Beans, Today’s Dietitian, May 2010

And:

The Top Fiber-Rich Foods List, Today's Dietitian, July 2008

Image: FreeDigitalPhotos.net

Piece o' Cake is on vacation

I am out of town for the week and don't know how much I will be checking in, if it all.

In the meanwhile, remember two things:

• It's OK to enjoy a treat or skip a workout today if you have to; more important is the overall balance of your meals and snacks and physical activity over the course of the day and week. If you have a cookie instead of a well-balanced snack, balance it out by making sure you get a few good servings of fruits & veggies later. If you skip a workout, make sure to get one in tomorrow and for now, at least try to get out in the fresh air and take a walk, even for just 10 minutes.

• Eating right and working out are not just things you do to lose or maintain your weight. Eating healthfully and fitting physical activity into each day are also good for your heart, brain, digestive and overall health and can help you to sleep better and feel less stressed.

See you soon!

I am out of town for the week and don't know how much I will be checking in, if it all.

In the meanwhile, remember two things:

• It's OK to enjoy a treat or skip a workout today if you have to; more important is the overall balance of your meals and snacks and physical activity over the course of the day and week. If you have a cookie instead of a well-balanced snack, balance it out by making sure you get a few good servings of fruits & veggies later. If you skip a workout, make sure to get one in tomorrow and for now, at least try to get out in the fresh air and take a walk, even for just 10 minutes.

• Eating right and working out are not just things you do to lose or maintain your weight. Eating healthfully and fitting physical activity into each day are also good for your heart, brain, digestive and overall health and can help you to sleep better and feel less stressed.

See you soon!

Part-time vegetarian? Meatless meals provide health & financial benefits

Want to eat more healthfully and save some cash at the same time? Consider going vegetarian for one meal per day or one day per week. The Mayo Clinic explains that "...people who eat only plant-based foods — aka, vegetarians — generally eat fewer calories and less fat, weigh less, and have lower cholesterol levels than do [non-vegetarians]." People who eat less meat also tend to have a decreased risk for various diseases. You don't have to be a full-time vegetarian to take advantage of these benefits. Start with one day or one week at a time. The bonus? Many non-meat sources of protein are cheaper than meat. Some of these non-meat protein sources include: eggs, skim or low-fat milk, low-fat cheeses, tofu and soy, beans, nuts, fruits & vegetables, whole grains and fish. A diet containing more of these foods and less meat provides more opportunities for a higher intake of fiber, vitamins, minerals, healthy fats and other nutrients. To read more, check out the following articles:

The Mayo Clinic -Meatless meals: The benefits of eating less meat



MarthaStewart.com -How I Learned to Love Meatless Meals






Image: MarthaStewart.com

Want to eat more healthfully and save some cash at the same time? Consider going vegetarian for one meal per day or one day per week. The Mayo Clinic explains that "...people who eat only plant-based foods — aka, vegetarians — generally eat fewer calories and less fat, weigh less, and have lower cholesterol levels than do [non-vegetarians]." People who eat less meat also tend to have a decreased risk for various diseases. You don't have to be a full-time vegetarian to take advantage of these benefits. Start with one day or one week at a time. The bonus? Many non-meat sources of protein are cheaper than meat. Some of these non-meat protein sources include: eggs, skim or low-fat milk, low-fat cheeses, tofu and soy, beans, nuts, fruits & vegetables, whole grains and fish. A diet containing more of these foods and less meat provides more opportunities for a higher intake of fiber, vitamins, minerals, healthy fats and other nutrients. To read more, check out the following articles:

The Mayo Clinic -Meatless meals: The benefits of eating less meat



MarthaStewart.com -How I Learned to Love Meatless Meals






Image: MarthaStewart.com

Recipe for the weekend: Guacamole

Avocados are filled with healthy unsaturated fats, fiber, vitamin C, thiamin, riboflavin and beta carotene. To take advantage of all this goodness, make some guacamole this weekend. This recipe for Chunky Guacamole, from Tyler Florence and the Food Network, is a great base; however, you can also consider the chiles and cilantro as optional and omit them, just as you might also consider adding a diced small tomato, as well as cumin, smoked spanish paprika and/or cayenne.



Image: FoodNetwork.com

Avocados are filled with healthy unsaturated fats, fiber, vitamin C, thiamin, riboflavin and beta carotene. To take advantage of all this goodness, make some guacamole this weekend. This recipe for Chunky Guacamole, from Tyler Florence and the Food Network, is a great base; however, you can also consider the chiles and cilantro as optional and omit them, just as you might also consider adding a diced small tomato, as well as cumin, smoked spanish paprika and/or cayenne.



Image: FoodNetwork.com

Do One Thing: Order a half-sandwich instead

Today's "Do One Thing" is a quick tip: The next time you head out on your lunch break from work, consider ordering a half-sandwich rather than a full sandwich. What to eat in place of that half sandwich? Have fruit, raw vegetables or cooked veggies instead. You might even have come to work prepared by bringing the fruit or veggies from home!




Image: m_bartosch / FreeDigitalPhotos.net

Today's "Do One Thing" is a quick tip: The next time you head out on your lunch break from work, consider ordering a half-sandwich rather than a full sandwich. What to eat in place of that half sandwich? Have fruit, raw vegetables or cooked veggies instead. You might even have come to work prepared by bringing the fruit or veggies from home!




Image: m_bartosch / FreeDigitalPhotos.net

Yoga to relieve the stress of business travel

Check out this May 5th New York Times article by John Hanc, Downward-Facing Dog’s Life, about the benefits that yoga can provide for business travelers (and probably for any traveler). Yoga can help business travelers improve their quality of sleep, blow off steam and can "be very beneficial in combating joint stiffness at the hip joint and preventing back problems." One traveler in the story used yoga to deal with "homesickness and melancholy," while another practiced yoga to keep herself "centered." The article includes a description of a suggested sequence of three stretches for business travelers and also mentions that "there is even an app for [yoga on-the-go]: Yoga Journal magazine’s iPractice 2.0, a mobile yoga class for iPhone and iPod Touch."


Image: Ben Garvin for The New York Times

Check out this May 5th New York Times article by John Hanc, Downward-Facing Dog’s Life, about the benefits that yoga can provide for business travelers (and probably for any traveler). Yoga can help business travelers improve their quality of sleep, blow off steam and can "be very beneficial in combating joint stiffness at the hip joint and preventing back problems." One traveler in the story used yoga to deal with "homesickness and melancholy," while another practiced yoga to keep herself "centered." The article includes a description of a suggested sequence of three stretches for business travelers and also mentions that "there is even an app for [yoga on-the-go]: Yoga Journal magazine’s iPractice 2.0, a mobile yoga class for iPhone and iPod Touch."


Image: Ben Garvin for The New York Times

Sugar and your heart

An April 20th CNN article by Tom Watkins, Sweet tooth? Here's news hard to live with, discusses the results of a study recently published in the Journal of the American Medical Association, which focused on the link between added sugars and cardiovascular health. The study found that participants who consumed less added sugars had higher HDL ("good cholesterol") levels and lower blood trigylceride levels; meanwhile, those who consumed greater amounts of added sugars had lower levels of HDL and higher levels of triglycerides. The report also noted that 18.5 percent of Americans get at least 25 percent of their calories from added sugar. All this means that it's worthwhile to try to cut back on your intake of added sugars.


The easiest way to start reducing your intake of added sugars is to start eating more real, whole foods and fewer sugary beverages and processed foods. That means more fruits, vegetables, whole grains, lean protein and low-fat dairy and less soda, fruit juice and packaged foods and snacks. To read more about sugar, check out my post from Tuesday, March 30, 2010, "The (sweet and) lowdown on sugar."
 
Image: CNN.com

An April 20th CNN article by Tom Watkins, Sweet tooth? Here's news hard to live with, discusses the results of a study recently published in the Journal of the American Medical Association, which focused on the link between added sugars and cardiovascular health. The study found that participants who consumed less added sugars had higher HDL ("good cholesterol") levels and lower blood trigylceride levels; meanwhile, those who consumed greater amounts of added sugars had lower levels of HDL and higher levels of triglycerides. The report also noted that 18.5 percent of Americans get at least 25 percent of their calories from added sugar. All this means that it's worthwhile to try to cut back on your intake of added sugars.


The easiest way to start reducing your intake of added sugars is to start eating more real, whole foods and fewer sugary beverages and processed foods. That means more fruits, vegetables, whole grains, lean protein and low-fat dairy and less soda, fruit juice and packaged foods and snacks. To read more about sugar, check out my post from Tuesday, March 30, 2010, "The (sweet and) lowdown on sugar."
 
Image: CNN.com

Do One Thing: Eat breakfast every day

You already know that you should be eating breakfast every day. After all, the American Dietetic Association states that people who eat breakfast "...have a better attitude toward work, higher productivity and better ability to handle tasks that require memory..." versus those who don't and "breakfast eaters also have more strength and endurance and better concentration and problem-solving ability." The problem may be that you're confused about what constitutes a healthy breakfast or you just don't feel you have the time for this morning meal. Ideally, you should aim for a breakfast that contains a nutritious food from each food group, i.e., a whole grain (whole wheat/whole grain pita, toast, pancake, English muffin), a fruit/vegetable (berries, apple, orange, banana, tomato, zucchini, spinach, asparagus), a protein (peanut butter, egg, nuts, tofu, chicken breast, salmon, tuna), and a dairy item (preferably a cup of skim or low-fat milk, but low-fat cheese works great too). Examples of a complete breakfast include:

• peanut butter and sliced bananas or strawberries on whole wheat toast, with a cup of skim milk
• whole grain pancake topped with fresh berries with one scrambled egg on the side and a cup of skim milk
• veggie omelet topped with low-fat cheese of your choice with whole wheat toast and cup of skim milk 
• oatmeal made with milk and topped with fruit and nuts

Maybe you have just enough time to grab something out of the fridge and quickly gobble it down before running out the door. Even if you are pressed for time, and can't quite fit in all four basic food groups, you can still have a sensible breakfast. Some quick and healthy breakfasts include:

• plain fat-free or low-fat yogurt top with berries and/or nuts
• toasted whole grain English muffin topped with a slice of low-fat cheese and a slice of tomato
• banana or apple and a small handful of almonds (about 24 nuts)

And remember, if your breakfast includes making a stop at the coffee shop, opt for a cappuccino, latte or espresso and order your drink with skim milk, sugar-free syrup and no whip.

Starting your day this way will not only help you feel more alert and energized during the day, it will also keep you feeling more satisfied until lunchtime and will help you achieve your nutrition goals by providing protein, fiber, calcium and lots of vitamins and minerals right off the bat!

For more tips on healthy breakfasts, check out MarthaStewart.com.

Image: MarthaStewart.com

You already know that you should be eating breakfast every day. After all, the American Dietetic Association states that people who eat breakfast "...have a better attitude toward work, higher productivity and better ability to handle tasks that require memory..." versus those who don't and "breakfast eaters also have more strength and endurance and better concentration and problem-solving ability." The problem may be that you're confused about what constitutes a healthy breakfast or you just don't feel you have the time for this morning meal. Ideally, you should aim for a breakfast that contains a nutritious food from each food group, i.e., a whole grain (whole wheat/whole grain pita, toast, pancake, English muffin), a fruit/vegetable (berries, apple, orange, banana, tomato, zucchini, spinach, asparagus), a protein (peanut butter, egg, nuts, tofu, chicken breast, salmon, tuna), and a dairy item (preferably a cup of skim or low-fat milk, but low-fat cheese works great too). Examples of a complete breakfast include:

• peanut butter and sliced bananas or strawberries on whole wheat toast, with a cup of skim milk
• whole grain pancake topped with fresh berries with one scrambled egg on the side and a cup of skim milk
• veggie omelet topped with low-fat cheese of your choice with whole wheat toast and cup of skim milk 
• oatmeal made with milk and topped with fruit and nuts

Maybe you have just enough time to grab something out of the fridge and quickly gobble it down before running out the door. Even if you are pressed for time, and can't quite fit in all four basic food groups, you can still have a sensible breakfast. Some quick and healthy breakfasts include:

• plain fat-free or low-fat yogurt top with berries and/or nuts
• toasted whole grain English muffin topped with a slice of low-fat cheese and a slice of tomato
• banana or apple and a small handful of almonds (about 24 nuts)

And remember, if your breakfast includes making a stop at the coffee shop, opt for a cappuccino, latte or espresso and order your drink with skim milk, sugar-free syrup and no whip.

Starting your day this way will not only help you feel more alert and energized during the day, it will also keep you feeling more satisfied until lunchtime and will help you achieve your nutrition goals by providing protein, fiber, calcium and lots of vitamins and minerals right off the bat!

For more tips on healthy breakfasts, check out MarthaStewart.com.

Image: MarthaStewart.com

Piece o' Cake returns tomorrow, Monday, May 10

I've been away all week, studying for finals and taking care of some things but look for Piece o' Cake to return tomorrow, Monday, May 10. In the meanwhile, you can check out old posts or some of the other sites I've linked to in the left frame. Thank you for your patience and Happy Sunday!

I've been away all week, studying for finals and taking care of some things but look for Piece o' Cake to return tomorrow, Monday, May 10. In the meanwhile, you can check out old posts or some of the other sites I've linked to in the left frame. Thank you for your patience and Happy Sunday!

Tips for better sleep

Related to yesterday's  (Sunday, May 2, 2010) post, "Sleep for Weight Control," which discussed reports suggesting that lack of sleep could potentially lead to weight gain and obesity, YogaJournal.com offers up tips for getting better sleep when dealing with sleep problems, specifically insomnia, in this article by Nora Isaacs. The theory is that stress, and the frenetic pace of daily life, can lead the body to find itself trapped in a constant state of arousal and finding the right "soothing rituals" that work for you can help calm the nervous system so you can get a good night's sleep. Some of the tips in the article include:

•  Get to bed early - The timing of your sleep is as important as the number of hours you get; getting to bed earlier (before 10PM) and waking up earlier (before 6AM) may help you feel less groggy in the morning
• Wind-down before bed - Turn off the television and computer and refrain from intense exercise and loud music; instead, put on some soothing music or light candles
• Journal - If racing thoughts keep you up at night, use a bedside journal to get all those thoughts out of your head and onto the page

For these and other tips, read the full Yoga Journal article here.      

Image: Sarah Kehoe for YogaJournal.com

Related to yesterday's  (Sunday, May 2, 2010) post, "Sleep for Weight Control," which discussed reports suggesting that lack of sleep could potentially lead to weight gain and obesity, YogaJournal.com offers up tips for getting better sleep when dealing with sleep problems, specifically insomnia, in this article by Nora Isaacs. The theory is that stress, and the frenetic pace of daily life, can lead the body to find itself trapped in a constant state of arousal and finding the right "soothing rituals" that work for you can help calm the nervous system so you can get a good night's sleep. Some of the tips in the article include:

•  Get to bed early - The timing of your sleep is as important as the number of hours you get; getting to bed earlier (before 10PM) and waking up earlier (before 6AM) may help you feel less groggy in the morning
• Wind-down before bed - Turn off the television and computer and refrain from intense exercise and loud music; instead, put on some soothing music or light candles
• Journal - If racing thoughts keep you up at night, use a bedside journal to get all those thoughts out of your head and onto the page

For these and other tips, read the full Yoga Journal article here.      

Image: Sarah Kehoe for YogaJournal.com

Sleep for weight control

If you are looking to lose or control your weight, consider getting more sleep in addition to eating right and exercising. Recent studies have suggested a connection between lack of sleep and increased calorie intake and risk for obesity. The New York Times' Anahad O'Connor reports that a 2005 study observed a correlation between sleeping fewer than seven hours per night and an increased risk for weight gain and obesity. Further, two recent studies have found links (in both men and women) between sleeping fewer than 8 to 8-1/2 hours per night and consuming significantly more calories. So, call it a day and get some shut-eye!

Image: Danilo Rizzuti / FreeDigitalPhotos.net

If you are looking to lose or control your weight, consider getting more sleep in addition to eating right and exercising. Recent studies have suggested a connection between lack of sleep and increased calorie intake and risk for obesity. The New York Times' Anahad O'Connor reports that a 2005 study observed a correlation between sleeping fewer than seven hours per night and an increased risk for weight gain and obesity. Further, two recent studies have found links (in both men and women) between sleeping fewer than 8 to 8-1/2 hours per night and consuming significantly more calories. So, call it a day and get some shut-eye!

Image: Danilo Rizzuti / FreeDigitalPhotos.net

Organic: To buy or not to buy

There is a lot of confusion among consumers about organics. Everyone wants to know: Exactly what is organic? Are organic foods healthier for me? Should I be buying organic?

Organic crops are grown without the use of synthetic pesticides and fertilizers and without the use of sewage sludge, bioengineering, ionizing radiation or genetically modified ingredients. Animals raised organically are not given hormones or drugs to promote growth. On a food label, “100% organic” means that all ingredients are organic; “95% organic” means that at least 95% of the ingredients in the food are organic. Both of these claims are allowed to use the USDA Organic seal. “Made with organic ingredients” means that at least 70% of the ingredients are organic; this last claim cannot bear the USDA Organic seal. “Free-range,” “hormone-free” and “natural” are other valid claims but DO NOT, in and of themselves, mean that the food is organic. Look for the specific organic claim or the USDA organic seal.

There is still a lot of research that must be done regarding the risks and benefits of conventional foods vs. organic foods and no one can yet say for sure whether organics are better (either regarding nutritional content or for our overall health), but there is a growing body of evidence that organics may offer a number of health benefits. Some of the issues that people are concerned about and researchers are looking into include:

• Potential link between pesticides and ADHD, obesity, diabetes, learning disabilities, autism spectrum disorder, cancer, etc.

• Production of insulin-like growth factor (IGF1) is increased in dairy cattle given bovine hormones (rBGH and rBST), is absorbed by humans and seems to accumulate in breast cells and stimulate growth; high levels of IGF1 have been found in women with breast cancer

• Whether organics are nutritionally superior is debatable as a large number of variables to control makes researching this area difficult

• Whether or not organics taste better is debatable because taste is hard to quantify and is also affected by many variables

While we wait for more information on the potential benefits of organics, many people are choosing to buy organics now, in order to err on the side of caution. Some people buy organic because it is the only way to guarantee that there are no genetically modified ingredients in a food item. Many people start buying organic when they start having children; often for these people, milk is the first item that they switch to organic. Of course, organic foods are usually more expensive. Also, remember that some organics will still contain traces of agrichemicals, which have gotten into rain and runoff water.

So, whether or not you buy organic is your choice to make after factoring in the potential risks vs. benefits of conventional vs. organic; the cost of organics and your concerns, wants and needs. Two tips for how to choose which organic foods to spend your dollars on include:

• Choose organic for those foods you eat most often (for me, that’s milk)

• Choose organic when buying produce that falls within the Environmental Working Group’s “Dirty Dozen” (the 12 fruits & vegetables most contaminated with pesticide residue include celery, peaches, strawberries, apples, domestic blueberries, nectarines, sweet bell peppers, spinach, kale & collard greens, cherries, potatoes and imported grapes)

To read more:

Today's Dietitian - April 2008: Organics: Separating Science Fiction From Fact


Today's Dietitian - April 2008: Mission Organic 2010: Healthy People, Healthy Planet
 
Full list of 49 fruits & veggies from Environmental Working Group's Shopper's Guide to Pesticides

There is a lot of confusion among consumers about organics. Everyone wants to know: Exactly what is organic? Are organic foods healthier for me? Should I be buying organic?

Organic crops are grown without the use of synthetic pesticides and fertilizers and without the use of sewage sludge, bioengineering, ionizing radiation or genetically modified ingredients. Animals raised organically are not given hormones or drugs to promote growth. On a food label, “100% organic” means that all ingredients are organic; “95% organic” means that at least 95% of the ingredients in the food are organic. Both of these claims are allowed to use the USDA Organic seal. “Made with organic ingredients” means that at least 70% of the ingredients are organic; this last claim cannot bear the USDA Organic seal. “Free-range,” “hormone-free” and “natural” are other valid claims but DO NOT, in and of themselves, mean that the food is organic. Look for the specific organic claim or the USDA organic seal.

There is still a lot of research that must be done regarding the risks and benefits of conventional foods vs. organic foods and no one can yet say for sure whether organics are better (either regarding nutritional content or for our overall health), but there is a growing body of evidence that organics may offer a number of health benefits. Some of the issues that people are concerned about and researchers are looking into include:

• Potential link between pesticides and ADHD, obesity, diabetes, learning disabilities, autism spectrum disorder, cancer, etc.

• Production of insulin-like growth factor (IGF1) is increased in dairy cattle given bovine hormones (rBGH and rBST), is absorbed by humans and seems to accumulate in breast cells and stimulate growth; high levels of IGF1 have been found in women with breast cancer

• Whether organics are nutritionally superior is debatable as a large number of variables to control makes researching this area difficult

• Whether or not organics taste better is debatable because taste is hard to quantify and is also affected by many variables

While we wait for more information on the potential benefits of organics, many people are choosing to buy organics now, in order to err on the side of caution. Some people buy organic because it is the only way to guarantee that there are no genetically modified ingredients in a food item. Many people start buying organic when they start having children; often for these people, milk is the first item that they switch to organic. Of course, organic foods are usually more expensive. Also, remember that some organics will still contain traces of agrichemicals, which have gotten into rain and runoff water.

So, whether or not you buy organic is your choice to make after factoring in the potential risks vs. benefits of conventional vs. organic; the cost of organics and your concerns, wants and needs. Two tips for how to choose which organic foods to spend your dollars on include:

• Choose organic for those foods you eat most often (for me, that’s milk)

• Choose organic when buying produce that falls within the Environmental Working Group’s “Dirty Dozen” (the 12 fruits & vegetables most contaminated with pesticide residue include celery, peaches, strawberries, apples, domestic blueberries, nectarines, sweet bell peppers, spinach, kale & collard greens, cherries, potatoes and imported grapes)

To read more:

Today's Dietitian - April 2008: Organics: Separating Science Fiction From Fact


Today's Dietitian - April 2008: Mission Organic 2010: Healthy People, Healthy Planet
 
Full list of 49 fruits & veggies from Environmental Working Group's Shopper's Guide to Pesticides

Do One Thing: Lighten up your morning latte

If you enjoy a daily morning coffee run, you don't need to give up that comforting treat in order to get a healthier start to your day. The following are a few tips to keep the calories, fat and sugar intake down when you visit your local coffee shop:

• Choose skim milk - to save on both calories and fat
• Opt for sugar-free syrup - to cut back on calories and sugar
• Hold the whip - also cuts calories and fat
• Remember that the soy milk used in coffee shops is often vanilla flavored, which will add more calories and sugar than the same amount of skim milk
• Best Best: Stick with unsweetened coffee, latte or cappuccino with skim milk; limit yourself to one packet of sugar or Splenda

Image: Dino De Luca / FreeDigitalPhotos.net

If you enjoy a daily morning coffee run, you don't need to give up that comforting treat in order to get a healthier start to your day. The following are a few tips to keep the calories, fat and sugar intake down when you visit your local coffee shop:

• Choose skim milk - to save on both calories and fat
• Opt for sugar-free syrup - to cut back on calories and sugar
• Hold the whip - also cuts calories and fat
• Remember that the soy milk used in coffee shops is often vanilla flavored, which will add more calories and sugar than the same amount of skim milk
• Best Best: Stick with unsweetened coffee, latte or cappuccino with skim milk; limit yourself to one packet of sugar or Splenda

Image: Dino De Luca / FreeDigitalPhotos.net

In Season: Asparagus

Springtime is asparagus time. One cooked half-cup of the beautiful green spears provides more than a third of your daily folate needs, about 7% of your daily fiber, 6% of your daily potassium and 5% of your daily iron, as well as significant amounts of vitamins A, C and K. Asparagus is great at any meal: in eggs at breakfast; in a salad; as a side dish at dinnertime. When buying asparagus, look for vibrant green, firm stalks, of uniform size and with closed & compact tips. If you aren't used to preparing asparagus, click here for a number of great recipes from MarthaStewart.com.

If you still aren't convinced you should be adding asparagus to your springtime arsenal of nutritious foods, check out this recipe for Wheat Berries and Roasted Asparagus With Tomato-Coriander Sauce and Peanuts, from the "Recipes for Health" section at NYTimes.com. Martha Rose Shulman suggests a delicious tomato-based sauce to serve over your asparagus. (Tip: you can choose to omit the wheat berries from the recipe and prepare just the sauce and asparagus.)

Image: Andrew Scrivani for The New York Times

Springtime is asparagus time. One cooked half-cup of the beautiful green spears provides more than a third of your daily folate needs, about 7% of your daily fiber, 6% of your daily potassium and 5% of your daily iron, as well as significant amounts of vitamins A, C and K. Asparagus is great at any meal: in eggs at breakfast; in a salad; as a side dish at dinnertime. When buying asparagus, look for vibrant green, firm stalks, of uniform size and with closed & compact tips. If you aren't used to preparing asparagus, click here for a number of great recipes from MarthaStewart.com.

If you still aren't convinced you should be adding asparagus to your springtime arsenal of nutritious foods, check out this recipe for Wheat Berries and Roasted Asparagus With Tomato-Coriander Sauce and Peanuts, from the "Recipes for Health" section at NYTimes.com. Martha Rose Shulman suggests a delicious tomato-based sauce to serve over your asparagus. (Tip: you can choose to omit the wheat berries from the recipe and prepare just the sauce and asparagus.)

Image: Andrew Scrivani for The New York Times

Piece o' Cupcake: Simple, healthy breakfasts for young kids

You know your child should start the day with a healthy breakfast, but you also need ideas for meals that are quick and easy to prepare, and that your child will accept. In CNN.com's CNN Health section for Diet & Fitness ("What's a healthy breakfast for a picky 6-year-old?"), Dr. Melina Jampolis offers up 5 ideas for simple and nutritious breakfasts that you can easily prepare during the rush to get ready for school, and that your child will love. Dr. Jampolis explains that skipping breakfast regularly can increase your child's risk for "childhood obesity, diminished health and nutrition status and compromised school performance." A good breakfast should include a whole grain combined with a lean protein or healthy fat, as do Dr. Jampolis' suggestions, like low-fat yogurt with fruit & nuts or a grilled cheese sandwich (on whole grain bread) with a side of fruit.

You know your child should start the day with a healthy breakfast, but you also need ideas for meals that are quick and easy to prepare, and that your child will accept. In CNN.com's CNN Health section for Diet & Fitness ("What's a healthy breakfast for a picky 6-year-old?"), Dr. Melina Jampolis offers up 5 ideas for simple and nutritious breakfasts that you can easily prepare during the rush to get ready for school, and that your child will love. Dr. Jampolis explains that skipping breakfast regularly can increase your child's risk for "childhood obesity, diminished health and nutrition status and compromised school performance." A good breakfast should include a whole grain combined with a lean protein or healthy fat, as do Dr. Jampolis' suggestions, like low-fat yogurt with fruit & nuts or a grilled cheese sandwich (on whole grain bread) with a side of fruit.

For better health, lose weight with healthy diet & exercise

The May 2010 issue of Shape magazine notes that a study published in Medicine & Science in Sports & Exercise has found that women who lose weight with a combination of healthy diet & exercise saw greater health benefits compared with women who lost a similar amount of weight using only a healthy diet. In the study, the women who both reduced their caloric intake and worked out five days a week improved their cholesterol & blood pressure levels and increased their life expectancy by ~19%. The other group of women, who only decreased their caloric intake, lost about 10% of their body weight over six months (as did the first group), but did not see the same health benefits. So, if you're already making healthy dietary changes in your life but are not exercising, see what you can do to add a few workouts a week into your regular routine. Use the label cloud in the left frame, or click here, to find other posts I've written that provide tips on making working out easier (e.g., get a workout buddy, take up a simple walking habit, workout while watching TV, workout with your family, etc.).

Image: Andy Newson / FreeDigitalPhotos.net

The May 2010 issue of Shape magazine notes that a study published in Medicine & Science in Sports & Exercise has found that women who lose weight with a combination of healthy diet & exercise saw greater health benefits compared with women who lost a similar amount of weight using only a healthy diet. In the study, the women who both reduced their caloric intake and worked out five days a week improved their cholesterol & blood pressure levels and increased their life expectancy by ~19%. The other group of women, who only decreased their caloric intake, lost about 10% of their body weight over six months (as did the first group), but did not see the same health benefits. So, if you're already making healthy dietary changes in your life but are not exercising, see what you can do to add a few workouts a week into your regular routine. Use the label cloud in the left frame, or click here, to find other posts I've written that provide tips on making working out easier (e.g., get a workout buddy, take up a simple walking habit, workout while watching TV, workout with your family, etc.).

Image: Andy Newson / FreeDigitalPhotos.net

Did You Know?: A healthy diet may be linked to lower Alzheimer's risk

In today's New York Times Science Times section, a small piece by Roni Caryn Rabin, in the Vital Signs column, reports that a new study (published online April 12 by the journal Archives of Neurology) has found that a diet "low in saturated fat and rich in nutrients like folate, vitamin E and omega-3 and omega-6 fatty acids" may be linked with a lower risk for Alzheimer's disease. In the study, older adults who ate diets rich in "fish, poultry, fruit, nuts, dark leafy greens, vegetables like broccoli and cauliflower, and oil-and-vinegar dressing" showed a risk for Alzheimer's that was more than 1/3 lower than the risk for older adults who ate less of those nutritious foods and more "high-fat dairy products, butter, red meat and organ meat." While these findings still need to be further investigated, I think it's safe enough to add this potential benefit to our list of reasons why we should try to add more of these healthy foods to our diet.


Image: Salvatore Vuono / FreeDigitalPhotos.net

In today's New York Times Science Times section, a small piece by Roni Caryn Rabin, in the Vital Signs column, reports that a new study (published online April 12 by the journal Archives of Neurology) has found that a diet "low in saturated fat and rich in nutrients like folate, vitamin E and omega-3 and omega-6 fatty acids" may be linked with a lower risk for Alzheimer's disease. In the study, older adults who ate diets rich in "fish, poultry, fruit, nuts, dark leafy greens, vegetables like broccoli and cauliflower, and oil-and-vinegar dressing" showed a risk for Alzheimer's that was more than 1/3 lower than the risk for older adults who ate less of those nutritious foods and more "high-fat dairy products, butter, red meat and organ meat." While these findings still need to be further investigated, I think it's safe enough to add this potential benefit to our list of reasons why we should try to add more of these healthy foods to our diet.


Image: Salvatore Vuono / FreeDigitalPhotos.net

Do One Thing: Drink more water

According to the American Dietetic Association, most men need about 13 cups of water a day and most women need about 9 cups, in order to help the kidneys function properly, keep joints lubricated, flush toxins from the system and keep skin healthy. In warmer weather, and during exercise, we need even more water to remain properly hydrated. 9-13 cups of water sounds like a lot, but remember that all the water in your diet counts; it isn’t just the glasses of pure water you drink that help you reach your water intake goals, but also the juice, milk, tea and coffee that you drink, as well as the water that you get from foods like soup, lettuce, watermelon, broccoli and grapefruit. Do try to get a number of cups of water from pure water, though. Some tips to help you achieve your water intake goals:

• Start and end your day with a cup of water
• Drink a cup of water with each meal & snack
• Keep a large glass or bottle of water at your desk
• Drink water instead of soda or juice or at least drink a full cup of water for every cup of soda or juice and for each serving wine or beer you drink
• Stop and drink some water each time you see a water fountain
• Try sparkling water, even Poland Spring’s flavored sparkling waters in lemon, lime, mandarin orange, and raspberry-lime

Image: Andy Newson / FreeDigitalPhotos.net

According to the American Dietetic Association, most men need about 13 cups of water a day and most women need about 9 cups, in order to help the kidneys function properly, keep joints lubricated, flush toxins from the system and keep skin healthy. In warmer weather, and during exercise, we need even more water to remain properly hydrated. 9-13 cups of water sounds like a lot, but remember that all the water in your diet counts; it isn’t just the glasses of pure water you drink that help you reach your water intake goals, but also the juice, milk, tea and coffee that you drink, as well as the water that you get from foods like soup, lettuce, watermelon, broccoli and grapefruit. Do try to get a number of cups of water from pure water, though. Some tips to help you achieve your water intake goals:

• Start and end your day with a cup of water
• Drink a cup of water with each meal & snack
• Keep a large glass or bottle of water at your desk
• Drink water instead of soda or juice or at least drink a full cup of water for every cup of soda or juice and for each serving wine or beer you drink
• Stop and drink some water each time you see a water fountain
• Try sparkling water, even Poland Spring’s flavored sparkling waters in lemon, lime, mandarin orange, and raspberry-lime

Image: Andy Newson / FreeDigitalPhotos.net

Piece o' Cupcake: Whole Family Fitness

Just as adults need regular exercise, children need daily physical activity too. For the most part, exercise for children is about play: getting out and running around and playing sports and games; however, finding creative ways to have the whole family get moving together fulfills physical activity needs for both parents and children, and provides valuable bonding time for the whole family. One idea is for the whole family to get involved in the same sport or activity, such as karate or swimming, by taking classes either together or individually (you can still bond over the new moves you're all learning). It doesn't have to be so formal though. Here, Parents magazine provides tips on "10 Ways to Exercise as a Family," including going for pre- or post-dinner walks and having a dance party in your own living room.

Just as adults need regular exercise, children need daily physical activity too. For the most part, exercise for children is about play: getting out and running around and playing sports and games; however, finding creative ways to have the whole family get moving together fulfills physical activity needs for both parents and children, and provides valuable bonding time for the whole family. One idea is for the whole family to get involved in the same sport or activity, such as karate or swimming, by taking classes either together or individually (you can still bond over the new moves you're all learning). It doesn't have to be so formal though. Here, Parents magazine provides tips on "10 Ways to Exercise as a Family," including going for pre- or post-dinner walks and having a dance party in your own living room.

Quin-what?

Quinoa (pronounced “keen-wah”), which we think of, and prepare, as a grain, is actually the edible seed of a South American plant. It also packs a pretty powerful punch. One cup of cooked quinoa contains about 21% of your daily fiber needs, 16% of your daily protein needs and 15% of your iron needs (based on a 2,000 calorie diet), in 222 calories. For an easy and delicious recipe using quinoa, here’s a recipe for “Cranberry-Walnut Quinoa Salad” from FoodNetwork.com.

Tip: This salad travels well as a snack or lunch to bring with you to work.

Quinoa (pronounced “keen-wah”), which we think of, and prepare, as a grain, is actually the edible seed of a South American plant. It also packs a pretty powerful punch. One cup of cooked quinoa contains about 21% of your daily fiber needs, 16% of your daily protein needs and 15% of your iron needs (based on a 2,000 calorie diet), in 222 calories. For an easy and delicious recipe using quinoa, here’s a recipe for “Cranberry-Walnut Quinoa Salad” from FoodNetwork.com.

Tip: This salad travels well as a snack or lunch to bring with you to work.

Did You Know?: Household items can help you perfect your portions

You’ve likely heard that, as many Americans have issues with portion control (and as restaurants and fast food chains continue to offer larger and larger portions), we all need to pay more attention to our portion sizes; however, you probably have no idea how to translate this good advice into real life situations. Most of us don’t measure or weigh our food each time we sit down to a meal, so we have to estimate our portion sizes by “eyeballing” them. A great way to do this is to compare portions of food to everyday household items. For example, did you know that one serving of peanut butter is 2 tablespoons, or approximately the size of a ping pong ball? Now you do. For 9 more tips like this, check out the Food Network’s “10 Ways to Measure Perfect Portion Sizes.”

Image: FoodNetwork.com

You’ve likely heard that, as many Americans have issues with portion control (and as restaurants and fast food chains continue to offer larger and larger portions), we all need to pay more attention to our portion sizes; however, you probably have no idea how to translate this good advice into real life situations. Most of us don’t measure or weigh our food each time we sit down to a meal, so we have to estimate our portion sizes by “eyeballing” them. A great way to do this is to compare portions of food to everyday household items. For example, did you know that one serving of peanut butter is 2 tablespoons, or approximately the size of a ping pong ball? Now you do. For 9 more tips like this, check out the Food Network’s “10 Ways to Measure Perfect Portion Sizes.”

Image: FoodNetwork.com

Beans, beans are good for your heart…

…and may also promote a healthy digestive tract, reduce your risk of some types of cancer and help control diabetes and maintain healthy blood glucose levels, according to the American Dietetic Association. Beans are jam-packed with protein, fiber, calcium, iron and many other nutrients. They make a great addition to soups, salads and sandwiches (hummus, made from chickpeas, makes an excellent sandwich condiment). Dry, canned, frozen or fresh beans all work well. From the New York Times “Recipes for Health” section, here’s a recipe for a “Tuna and Bean Salad” that calls for cannellini beans.

Image: Andrew Scrivani for New York Times

…and may also promote a healthy digestive tract, reduce your risk of some types of cancer and help control diabetes and maintain healthy blood glucose levels, according to the American Dietetic Association. Beans are jam-packed with protein, fiber, calcium, iron and many other nutrients. They make a great addition to soups, salads and sandwiches (hummus, made from chickpeas, makes an excellent sandwich condiment). Dry, canned, frozen or fresh beans all work well. From the New York Times “Recipes for Health” section, here’s a recipe for a “Tuna and Bean Salad” that calls for cannellini beans.

Image: Andrew Scrivani for New York Times

Did You Know?: Walking may lower women’s stroke risk

According to this article from Time.com, a new study from the American Heart Association suggests that walking may lower women’s risk of stroke. The greatest benefit, with a 37 percent decreased risk of stroke (vs. women who did not walk), appeared to go to those women who reported walking “briskly,” i.e., at a pace at which one “should be able to talk — but not sing.” Women who walked at least two hours per week at any pace showed a 30 percent decreased risk. The study also tested various vigorous activities but did not find a link between these activities and reduced stroke risk. What makes this good news great is that walking is so convenient. It’s free, requires little more than some supportive footwear, and can be done anywhere and at any time: in the city, in the country, on your lunch break or on vacation. So what are you waiting for? Take a hike!

Time Website

American Heart Association Website

According to this article from Time.com, a new study from the American Heart Association suggests that walking may lower women’s risk of stroke. The greatest benefit, with a 37 percent decreased risk of stroke (vs. women who did not walk), appeared to go to those women who reported walking “briskly,” i.e., at a pace at which one “should be able to talk — but not sing.” Women who walked at least two hours per week at any pace showed a 30 percent decreased risk. The study also tested various vigorous activities but did not find a link between these activities and reduced stroke risk. What makes this good news great is that walking is so convenient. It’s free, requires little more than some supportive footwear, and can be done anywhere and at any time: in the city, in the country, on your lunch break or on vacation. So what are you waiting for? Take a hike!

Time Website

American Heart Association Website

Do One Thing: Start your day with a stretch

According to Dr. Mehmet Oz, one of the "7 Deadly Habits You Need to Break Now" is not stretching in the morning before starting your day. A morning stretch helps to release stress first thing, so you start off your day on the right foot. An easy and invigorating stretch for the whole body is the Sun Salutation, a series of poses often used to warm the body at the start of a yoga session, but that can also be used as a practice in and of itself. It is a way to get the whole body awake and prepared for the day, that almost anyone of any age can do, anywhere and without any equipment. Here, YogaJournal.com provides demonstration videos for three variations on the Sun Salutation, including one for beginners. Select the variation that most appeals to you and tomorrow morning, give it a shot! See how many rounds you can get through on the first day and set yourself a goal to aim for going forward; maybe you'll try to fit in 10 rounds, or 10 minutes worth, each morning.

Alternatives: create your own morning stretch or choose another of Dr. Oz's 7 Deadly Habits to correct in your own daily life as your "Do One Thing."

Image: federico stevanin / FreeDigitalPhotos.net

According to Dr. Mehmet Oz, one of the "7 Deadly Habits You Need to Break Now" is not stretching in the morning before starting your day. A morning stretch helps to release stress first thing, so you start off your day on the right foot. An easy and invigorating stretch for the whole body is the Sun Salutation, a series of poses often used to warm the body at the start of a yoga session, but that can also be used as a practice in and of itself. It is a way to get the whole body awake and prepared for the day, that almost anyone of any age can do, anywhere and without any equipment. Here, YogaJournal.com provides demonstration videos for three variations on the Sun Salutation, including one for beginners. Select the variation that most appeals to you and tomorrow morning, give it a shot! See how many rounds you can get through on the first day and set yourself a goal to aim for going forward; maybe you'll try to fit in 10 rounds, or 10 minutes worth, each morning.

Alternatives: create your own morning stretch or choose another of Dr. Oz's 7 Deadly Habits to correct in your own daily life as your "Do One Thing."

Image: federico stevanin / FreeDigitalPhotos.net

Give me your two cents

I want to hear from you! I love sharing with you the nutrition, exercise and stress management information and resources that I find most interesting, but I also would like to know what's most interesting to you. This is a call for ideas from you, the readers. If there is something you'd like to learn more about, please write to me and let me know. You can comment in response to this post or e-mail me at pieceofcakewellness@gmail.com




Image: Michal Marcol / FreeDigitalPhotos.net

I want to hear from you! I love sharing with you the nutrition, exercise and stress management information and resources that I find most interesting, but I also would like to know what's most interesting to you. This is a call for ideas from you, the readers. If there is something you'd like to learn more about, please write to me and let me know. You can comment in response to this post or e-mail me at pieceofcakewellness@gmail.com




Image: Michal Marcol / FreeDigitalPhotos.net

NutritionData.com brings it all together

Eating more healthfully just got easier, with a website that pairs nutrition facts and straight talk on nutrition topics with recipes and personalization. NutritionData.com is exactly what it sounds like: It takes loads of nutrition data and compiles it together in one well-organized, easy-to-use website. On NutritionData.com you can calculate your own personalized daily nutrition needs, search for recipes (including nutrition information) and read up on nutrition news. The website also contains handy tools like a unit conversion tool (for recipes), a nutrient search tool that allows you to find foods high in a given nutrient, and a tool that allows you to compare the nutrient content of different foods. You can even create your own profile on NutritionData.com, called “MyND,” where you can track your diet with a daily food log, and collect all your favorite and most frequently used recipes and foods in one place.

NutritionData website

Eating more healthfully just got easier, with a website that pairs nutrition facts and straight talk on nutrition topics with recipes and personalization. NutritionData.com is exactly what it sounds like: It takes loads of nutrition data and compiles it together in one well-organized, easy-to-use website. On NutritionData.com you can calculate your own personalized daily nutrition needs, search for recipes (including nutrition information) and read up on nutrition news. The website also contains handy tools like a unit conversion tool (for recipes), a nutrient search tool that allows you to find foods high in a given nutrient, and a tool that allows you to compare the nutrient content of different foods. You can even create your own profile on NutritionData.com, called “MyND,” where you can track your diet with a daily food log, and collect all your favorite and most frequently used recipes and foods in one place.

NutritionData website

Bulgur Wheat & The Good Mood Food Blog

When my husband and I went vegetarian for Lent, we discovered the beauty of Bulgur and some of the delicious dishes one can make from it. Bulgur is a whole grain. One cup of cooked Bulgur contains only about 150 calories, but provides about one-third of your daily fiber needs, 11% of your daily protein needs and 10% of your iron needs (based on a 2,000 calorie diet).

Now that I’ve got you all excited about Bulgur, you could probably use some recipes to get started. Enter my new favorite recipe site: The Good Mood Food Blog. Blogger Donal Skehan has put together a visually appealing website full of mouthwatering recipes for “simple, healthy, homecooked food,” paired with beautiful photographs of his recipes that he has taken himself. Below you’ll find a link to a handful of Donal’s recipes for Bulgur, including one for a simple preparation of Bulgur, as well as a beautiful roast vegetable and Bulgur wheat dish. You will find that, as Donal is writing from Dublin, Ireland, you may sometimes have to make minor conversions or translations (e.g., “rocket” is arugula, “aubergine” is eggplant and “courgette” is zucchini; 200g of Bulgur comes out to slightly more than 1 cup), but I think it’s well worth it for the great recipes and beautiful imagery.

The Good Mood Food Blog – Recipes for Bulgur

If that’s just too much work to get a delicious, healthy meal on the table quickly, try any of these recipes for Bulgur, from the Vegetarian Times website.

Vegetarian Times – Recipes for Bulgur

When my husband and I went vegetarian for Lent, we discovered the beauty of Bulgur and some of the delicious dishes one can make from it. Bulgur is a whole grain. One cup of cooked Bulgur contains only about 150 calories, but provides about one-third of your daily fiber needs, 11% of your daily protein needs and 10% of your iron needs (based on a 2,000 calorie diet).

Now that I’ve got you all excited about Bulgur, you could probably use some recipes to get started. Enter my new favorite recipe site: The Good Mood Food Blog. Blogger Donal Skehan has put together a visually appealing website full of mouthwatering recipes for “simple, healthy, homecooked food,” paired with beautiful photographs of his recipes that he has taken himself. Below you’ll find a link to a handful of Donal’s recipes for Bulgur, including one for a simple preparation of Bulgur, as well as a beautiful roast vegetable and Bulgur wheat dish. You will find that, as Donal is writing from Dublin, Ireland, you may sometimes have to make minor conversions or translations (e.g., “rocket” is arugula, “aubergine” is eggplant and “courgette” is zucchini; 200g of Bulgur comes out to slightly more than 1 cup), but I think it’s well worth it for the great recipes and beautiful imagery.

The Good Mood Food Blog – Recipes for Bulgur

If that’s just too much work to get a delicious, healthy meal on the table quickly, try any of these recipes for Bulgur, from the Vegetarian Times website.

Vegetarian Times – Recipes for Bulgur

Jamie Oliver's Food Revolution

One of my favorite things these days is new show, Jamie Oliver's Food Revolution, which airs Friday nights at 9/8 central on ABC, and follows celebrity chef Jamie Oliver (aka "The Naked Chef"), as he tries to bring the idea of eating "real, honest, wholesome food" to Huntington, West Virginia. (Huntington, WV was named the unhealthiest city in the U.S. in a 2008 Centers for Disease Control report, based on 2006 data.) While this isn't necessarily a tip or resource for healthy eating, I wanted to share my excitement over this program because I believe in what Chef Oliver is doing. Jamie Oliver's Food Revolution is an inspiring show. If Jamie can help the people of Huntington embrace the idea of eating real, fresh, whole foods, then we can easily do the same for ourselves in our own homes.

To learn more, check out Jamie Oliver's website by clicking here.

One of my favorite things these days is new show, Jamie Oliver's Food Revolution, which airs Friday nights at 9/8 central on ABC, and follows celebrity chef Jamie Oliver (aka "The Naked Chef"), as he tries to bring the idea of eating "real, honest, wholesome food" to Huntington, West Virginia. (Huntington, WV was named the unhealthiest city in the U.S. in a 2008 Centers for Disease Control report, based on 2006 data.) While this isn't necessarily a tip or resource for healthy eating, I wanted to share my excitement over this program because I believe in what Chef Oliver is doing. Jamie Oliver's Food Revolution is an inspiring show. If Jamie can help the people of Huntington embrace the idea of eating real, fresh, whole foods, then we can easily do the same for ourselves in our own homes.

To learn more, check out Jamie Oliver's website by clicking here.

Happy Easter!

For those of you who celebrate it...Happy Easter!

Piece o' Cake! will return on Monday, April 5th.






Source: www.freedigitalphotos.net
Photographer: Maggie Smith

For those of you who celebrate it...Happy Easter!

Piece o' Cake! will return on Monday, April 5th.






Source: www.freedigitalphotos.net
Photographer: Maggie Smith

8 Healthy office snacks from CookingLight.com

Click here for 8 great ideas for healthy snacks to have on hand at the office. When your stomach starts growling at 3PM, having a healthy snack at the ready will help you avoid the vending machine blues. Suggestions from CookingLight.com include mini pitas with hummus and whole wheat crackers with peanut butter.


Image: CookingLight.com

Click here for 8 great ideas for healthy snacks to have on hand at the office. When your stomach starts growling at 3PM, having a healthy snack at the ready will help you avoid the vending machine blues. Suggestions from CookingLight.com include mini pitas with hummus and whole wheat crackers with peanut butter.


Image: CookingLight.com

Cutting calories through small changes

This page from the American Dietetic Association's website, at www.eatright.org, lists some nice easy tips for cutting calories by making small changes that are easier to stick with over time, as opposed to making a huge lifestyle overhaul all at once. Some of the tips include: lighten your coffee by choosing non-fat milk and sugar-free syrup; choose the smaller plates and bowls to help you eat less; and replace high-calorie beverages with water as often as possible.

American Dietetic Association - "Ways to Shave Calories"

This page from the American Dietetic Association's website, at www.eatright.org, lists some nice easy tips for cutting calories by making small changes that are easier to stick with over time, as opposed to making a huge lifestyle overhaul all at once. Some of the tips include: lighten your coffee by choosing non-fat milk and sugar-free syrup; choose the smaller plates and bowls to help you eat less; and replace high-calorie beverages with water as often as possible.

American Dietetic Association - "Ways to Shave Calories"

The (sweet and) lowdown on sugar

I just recently read a great article on sugar in the January/February 2010 issue of Nutrition Action Healthletter and I’d like to share with you some of the takeaways of that story since I think this is an important topic for everyone but confusing for most. The American Heart Association recently released a report with new recommendations for the intake of added sugars. For women, the recommendation is no more than 100 calories from added sugars, or 6-1/2 teaspoons, per day; this is less than what you’d find in a 6 oz. low-fat vanilla yogurt and an 8 fl. oz. reduced-fat chocolate milk, combined. For men, the recommendation is no more than 150 calories per day from added sugar, or 9-1/2 teaspoons; which is less than you’d find in one 12 fl. oz. can of Coke. By comparison, most Americans are consuming far more than the recommended intake, at somewhere in the range of 350-475 calories (about 22-30 teaspoons) per day; in addition, most aren’t aware that added sugars are hiding in far more than just the obvious places. Natural sugars are present in places like fruits & vegetables (naturally occurring fructose) and dairy products (lactose), for example; we don’t need to be worried about these sugars. Added sugars are present in not only cakes & cookies, but also in places like condiments (e.g., ketchup & salad dressing) and bread products; these are the sugars we need to limit. So, what to do?

1) Know that sugar answers to many aliases. Start paying attention to the various names for sugar used on food labels: high fructose corn syrup, fruit juice concentrate, brown rice syrup, agave, brown sugar, corn syrup, evaporated cane juice, glucose, dextrose, honey, maple sugar, molasses, raw sugar, table sugar, confectioner’s sugar, baker’s sugar, powdered sugar.

2) Discriminate equally. Know that ALL sugars need to be equally limited. We’ve all heard the big fuss over high-fructose corn syrup or have read articles warning about one type of sugar over another. The fact is that all added sugars can play a role in potentially increasing your risk for disease (e.g., too much sugar can lead to obesity, which increases your risk for cardiovascular disease and diabetes). All added sugars must be viewed as discretionary calories. That is, they are the calories you can have as a bonus after you’ve had your fruits, veggies, whole grains, low-fat dairy and lean protein. Remember that even if you eat all those good-for-you items, if you have too much sugar in addition to all that good stuff, it can still make you fat.

3) Start by cutting back on sugar-sweetened beverages. According to the Nutrition Action article, “soft drinks are the number-one source of added sugars in Americans’ diets,” so what better way to start than by cutting back on sugar-sweetened beverages? Remember that it’s not only soft drinks that are packed with added sugars, but also sports & energy drinks and sugar-sweetened teas. Replace these beverages with plain or sparkling water or the 2-3 cups of skim or 1% milk that you need to meet your calcium requirements.

To read more:

Today’s Dietitian: February 2010, “Sweet Defeat” by Lindsey Getz

Wall Street Journal Online: August 25, 2009, “Sweet Surrender: Sugar Curbs Urged” by Ron Winslow and Shirley S. Wang

I just recently read a great article on sugar in the January/February 2010 issue of Nutrition Action Healthletter and I’d like to share with you some of the takeaways of that story since I think this is an important topic for everyone but confusing for most. The American Heart Association recently released a report with new recommendations for the intake of added sugars. For women, the recommendation is no more than 100 calories from added sugars, or 6-1/2 teaspoons, per day; this is less than what you’d find in a 6 oz. low-fat vanilla yogurt and an 8 fl. oz. reduced-fat chocolate milk, combined. For men, the recommendation is no more than 150 calories per day from added sugar, or 9-1/2 teaspoons; which is less than you’d find in one 12 fl. oz. can of Coke. By comparison, most Americans are consuming far more than the recommended intake, at somewhere in the range of 350-475 calories (about 22-30 teaspoons) per day; in addition, most aren’t aware that added sugars are hiding in far more than just the obvious places. Natural sugars are present in places like fruits & vegetables (naturally occurring fructose) and dairy products (lactose), for example; we don’t need to be worried about these sugars. Added sugars are present in not only cakes & cookies, but also in places like condiments (e.g., ketchup & salad dressing) and bread products; these are the sugars we need to limit. So, what to do?

1) Know that sugar answers to many aliases. Start paying attention to the various names for sugar used on food labels: high fructose corn syrup, fruit juice concentrate, brown rice syrup, agave, brown sugar, corn syrup, evaporated cane juice, glucose, dextrose, honey, maple sugar, molasses, raw sugar, table sugar, confectioner’s sugar, baker’s sugar, powdered sugar.

2) Discriminate equally. Know that ALL sugars need to be equally limited. We’ve all heard the big fuss over high-fructose corn syrup or have read articles warning about one type of sugar over another. The fact is that all added sugars can play a role in potentially increasing your risk for disease (e.g., too much sugar can lead to obesity, which increases your risk for cardiovascular disease and diabetes). All added sugars must be viewed as discretionary calories. That is, they are the calories you can have as a bonus after you’ve had your fruits, veggies, whole grains, low-fat dairy and lean protein. Remember that even if you eat all those good-for-you items, if you have too much sugar in addition to all that good stuff, it can still make you fat.

3) Start by cutting back on sugar-sweetened beverages. According to the Nutrition Action article, “soft drinks are the number-one source of added sugars in Americans’ diets,” so what better way to start than by cutting back on sugar-sweetened beverages? Remember that it’s not only soft drinks that are packed with added sugars, but also sports & energy drinks and sugar-sweetened teas. Replace these beverages with plain or sparkling water or the 2-3 cups of skim or 1% milk that you need to meet your calcium requirements.

To read more:

Today’s Dietitian: February 2010, “Sweet Defeat” by Lindsey Getz

Wall Street Journal Online: August 25, 2009, “Sweet Surrender: Sugar Curbs Urged” by Ron Winslow and Shirley S. Wang

Do One Thing: Add more color to your diet

I'm sure you've heard that you should be eating a wide variety of fruits and vegetables, in all different colors, for maximum health benefits; but do you know why? Those different color groups represent different groups of antioxidants, vitamins and minerals, so in order to get as many different micronutrients as possible into your diet, it's important to vary the colors of the fruits and veggies you eat. If you're looking to branch out in this area but feel intimidated once you reach the produce aisle, this handy tool from Women's Health Magazine can help. It breaks down fruits and vegetables by color and then gives peak season and shopping & storage tips for specific examples within each color family. Check it out.

Women's Health Magazine - The Rainbow Connection

I'm sure you've heard that you should be eating a wide variety of fruits and vegetables, in all different colors, for maximum health benefits; but do you know why? Those different color groups represent different groups of antioxidants, vitamins and minerals, so in order to get as many different micronutrients as possible into your diet, it's important to vary the colors of the fruits and veggies you eat. If you're looking to branch out in this area but feel intimidated once you reach the produce aisle, this handy tool from Women's Health Magazine can help. It breaks down fruits and vegetables by color and then gives peak season and shopping & storage tips for specific examples within each color family. Check it out.

Women's Health Magazine - The Rainbow Connection

Grocery Staples

You want to start eating more healthfully at home but don’t know where to start. How about revamping your grocery list to include a bunch of good-for-you basics that will provide the foundation for healthy meals all week long. Here’s a challenge: Take a look at the list of nutritious staples below and see how many you can easily start including in your regular shopping basket, if you aren‘t already. If one of the listed items is new to your usual routine or new to you completely, see if you can find some recipes you might like that incorporate them. For reference, take this list with you on your next shopping trip.

Bananas
Apples
Oranges
Berries (fresh or frozen)
Avocados
Broccoli
Baby spinach
Cherry tomatoes
Potatoes
Onions
Garlic
Lemons
Fresh herbs (Thyme, Rosemary, Oregano)
Eggs
Skim or low-fat (1%) milk or soy milk
Low-fat or non-fat, plain or low-sugar yogurt
Low-fat cheese
Salmon
Rotisserie chicken
Light canned tuna in water
Hummus
Fresh Salsa
Canned beans
Mustard
Extra-virgin olive oil
Red wine vinegar
Kosher salt
Peppercorns/Ground Pepper
Seltzer/club soda
Nuts (Almonds, Walnuts)
Whole-wheat bread and pasta
Whole wheat tortillas
Brown rice/quinoa/bulgur wheat/whole-wheat couscous

You want to start eating more healthfully at home but don’t know where to start. How about revamping your grocery list to include a bunch of good-for-you basics that will provide the foundation for healthy meals all week long. Here’s a challenge: Take a look at the list of nutritious staples below and see how many you can easily start including in your regular shopping basket, if you aren‘t already. If one of the listed items is new to your usual routine or new to you completely, see if you can find some recipes you might like that incorporate them. For reference, take this list with you on your next shopping trip.

Bananas
Apples
Oranges
Berries (fresh or frozen)
Avocados
Broccoli
Baby spinach
Cherry tomatoes
Potatoes
Onions
Garlic
Lemons
Fresh herbs (Thyme, Rosemary, Oregano)
Eggs
Skim or low-fat (1%) milk or soy milk
Low-fat or non-fat, plain or low-sugar yogurt
Low-fat cheese
Salmon
Rotisserie chicken
Light canned tuna in water
Hummus
Fresh Salsa
Canned beans
Mustard
Extra-virgin olive oil
Red wine vinegar
Kosher salt
Peppercorns/Ground Pepper
Seltzer/club soda
Nuts (Almonds, Walnuts)
Whole-wheat bread and pasta
Whole wheat tortillas
Brown rice/quinoa/bulgur wheat/whole-wheat couscous

Do One Thing: Water down your wine!

If you're already planning on doing some drinking this weekend, why don't you try these tips?:

• Choose red wine over white wine or beer (the antioxidants in red wine may potentially provide more heart-health benefits than other alcoholic beverages)

• Drink a full cup of water between glasses of wine (as you spend half your drinking time filling up on water, you’ll cut back on all the extra calories coming from alcohol and you’ll get more of the water that your body needs)

If you're already planning on doing some drinking this weekend, why don't you try these tips?:

• Choose red wine over white wine or beer (the antioxidants in red wine may potentially provide more heart-health benefits than other alcoholic beverages)

• Drink a full cup of water between glasses of wine (as you spend half your drinking time filling up on water, you’ll cut back on all the extra calories coming from alcohol and you’ll get more of the water that your body needs)

Did You Know?: Positive thinking can improve your health

According to the Mayo Clinic, research has found that positive thinking may be associated with positive health benefits such as increased life span, decreased risk for depression, and even increased resistance to the common cold, among others. Click here to learn more about the potential benefits of positive thinking and for tips on how you can start practicing positive thinking today.

Mayo Clinic - Positive thinking: Reduce stress, enjoy life more

According to the Mayo Clinic, research has found that positive thinking may be associated with positive health benefits such as increased life span, decreased risk for depression, and even increased resistance to the common cold, among others. Click here to learn more about the potential benefits of positive thinking and for tips on how you can start practicing positive thinking today.

Mayo Clinic - Positive thinking: Reduce stress, enjoy life more

Rotisserie Chicken Dinner

A rotisserie chicken, brought home from your local supermarket or warehouse store, can be a great foundation for a quick & healthy meal. The most basic rotisserie chicken dinner involves simply slicing up the chicken and serving it with a side salad and any vegetable or starch. One variation might include a side salad of bagged spinach leaves and sliced tomato, lightly dressed with extra virgin olive oil and balsamic vinegar; and oven-roasted red potatoes, like these, from MarthaStewart.com.

For a completely different take on the rotisserie chicken dinner, try these "Pulled BBQ Chicken Sandwiches" from the Food Network's Ellie Krieger.

A rotisserie chicken, brought home from your local supermarket or warehouse store, can be a great foundation for a quick & healthy meal. The most basic rotisserie chicken dinner involves simply slicing up the chicken and serving it with a side salad and any vegetable or starch. One variation might include a side salad of bagged spinach leaves and sliced tomato, lightly dressed with extra virgin olive oil and balsamic vinegar; and oven-roasted red potatoes, like these, from MarthaStewart.com.

For a completely different take on the rotisserie chicken dinner, try these "Pulled BBQ Chicken Sandwiches" from the Food Network's Ellie Krieger.

Piece o' Cupcake!: Healthy homemade pizza

Your child loves pizza. So do you; who doesn't? But you also want to feed your child healthy foods that he'll enjoy. Why not make a healthy homemade pizza? It is truly a fast, easy meal that the whole family will love. Many grocery stores these days carry fresh, or frozen, whole wheat pizza dough. Next time your child is begging for pizza, why not roll out some pre-made whole wheat dough and top it with lots of good-for-you ingredients that you know your child will happily accept: part-skim mozzarella, parmigiana cheese, sautéed broccoli, caramelized onions, roasted peppers, thin slices of zucchini or eggplant, shredded chicken, etc. Assembling the pizza is even something your child can help with. The pizza dough package will usually give baking instructions and often recipe ideas as well.

For the sauce, a simple tomato or pesto sauce works well. Here's a recipe from Martha Stewart's Everyday Food for "Easy Chunky Tomato Sauce." The best part about this sauce is that it keeps in the freezer for up to 2 months, so you can make a big batch in advance and freeze it in meal-sized portions to pull out when needed.

Your child loves pizza. So do you; who doesn't? But you also want to feed your child healthy foods that he'll enjoy. Why not make a healthy homemade pizza? It is truly a fast, easy meal that the whole family will love. Many grocery stores these days carry fresh, or frozen, whole wheat pizza dough. Next time your child is begging for pizza, why not roll out some pre-made whole wheat dough and top it with lots of good-for-you ingredients that you know your child will happily accept: part-skim mozzarella, parmigiana cheese, sautéed broccoli, caramelized onions, roasted peppers, thin slices of zucchini or eggplant, shredded chicken, etc. Assembling the pizza is even something your child can help with. The pizza dough package will usually give baking instructions and often recipe ideas as well.

For the sauce, a simple tomato or pesto sauce works well. Here's a recipe from Martha Stewart's Everyday Food for "Easy Chunky Tomato Sauce." The best part about this sauce is that it keeps in the freezer for up to 2 months, so you can make a big batch in advance and freeze it in meal-sized portions to pull out when needed.

Introducing: Piece o' Cupcake!

Tomorrow I will publish the first post of the new Piece o' Cupcake! series. Just like Do One Thing and Did You Know?, Piece o' Cupcake! is a recurring series that focuses on a particular theme, in this case, making healthy living convenient and fun for your children and your family as a whole. Meet me back here tomorrow for the launch of this series!

One quick note: This series was the brain-child and suggestion of a family member, my sister, who has three little "cupcakes" of her own. Thank you!

Tomorrow I will publish the first post of the new Piece o' Cupcake! series. Just like Do One Thing and Did You Know?, Piece o' Cupcake! is a recurring series that focuses on a particular theme, in this case, making healthy living convenient and fun for your children and your family as a whole. Meet me back here tomorrow for the launch of this series!

One quick note: This series was the brain-child and suggestion of a family member, my sister, who has three little "cupcakes" of her own. Thank you!

Tips for sticking with your exercise plan

Here, CNN Health provides “7 tips for staying motivated” in your fitness program. My two favorites are #2) make it fun and #3) make physical activity part of your daily routine. Finding a physical activity you enjoy is probably the most important thing you can do if you want an exercise routine you can stick with. You will actually want to work out if you are doing an activity that you find enjoyable. And think outside the box. You don’t have to work out in a gym or in front of an exercise video; you can run, hike, swim, bike, climb, dance or play a sport. Making physical activity part of your daily routine takes that fun workout and makes it more conveniently fit into your busy schedule. I have a week-at-a-glance planner that I use to schedule my workout days for the entire week at the end of each previous weekend. To read all 7 tips, check out CNN Health’s “Fitness programs: 7 tips for staying motivated.”

Here, CNN Health provides “7 tips for staying motivated” in your fitness program. My two favorites are #2) make it fun and #3) make physical activity part of your daily routine. Finding a physical activity you enjoy is probably the most important thing you can do if you want an exercise routine you can stick with. You will actually want to work out if you are doing an activity that you find enjoyable. And think outside the box. You don’t have to work out in a gym or in front of an exercise video; you can run, hike, swim, bike, climb, dance or play a sport. Making physical activity part of your daily routine takes that fun workout and makes it more conveniently fit into your busy schedule. I have a week-at-a-glance planner that I use to schedule my workout days for the entire week at the end of each previous weekend. To read all 7 tips, check out CNN Health’s “Fitness programs: 7 tips for staying motivated.”

Make your yogurt "Greek"

Plain yogurt, especially low-fat, can be a wonderful (and healthier) substitute for mayonnaise (think tuna, chicken & potato salads), sour cream, ranch dressing, dips & spreads; however, sometimes a thicker consistency is desired than what most yogurts can provide. Greek yogurt can provide this thick, rich consistency, but Mark Bittman shows us how we can easily thicken ordinary yogurt ourselves in this short but useful piece from the New York Times website. It's a simple technique that requires little more than a dish towel, some yogurt and time. Take a read, and next time your recipe calls for mayo or sour cream, try substituting that ingredient with your own homemade "Greek" yogurt.

A Recipe Secret Wrapped in a Towel by Mark Bittman - March 16, 2010

Plain yogurt, especially low-fat, can be a wonderful (and healthier) substitute for mayonnaise (think tuna, chicken & potato salads), sour cream, ranch dressing, dips & spreads; however, sometimes a thicker consistency is desired than what most yogurts can provide. Greek yogurt can provide this thick, rich consistency, but Mark Bittman shows us how we can easily thicken ordinary yogurt ourselves in this short but useful piece from the New York Times website. It's a simple technique that requires little more than a dish towel, some yogurt and time. Take a read, and next time your recipe calls for mayo or sour cream, try substituting that ingredient with your own homemade "Greek" yogurt.

A Recipe Secret Wrapped in a Towel by Mark Bittman - March 16, 2010

Have your cake too! (Tips for whole-wheat baking)

One of my favorite ways to literally live a healthy life and have my cake too, is baking with whole-wheat flour. I mostly implement this strategy when making muffins and other quick bread recipes (muffins, biscuits, popovers & loaf breads that don’t require kneading because baking powder and/or baking soda are used to make the product rise). I generally replace ½ of the all-purpose flour in the recipe with whole-wheat flour and find that the altered product is as delicious, and nearly as tender, as the original recipe; however, I would not completely replace the all-purpose flour with whole-wheat flour as the high protein content of whole-wheat flour will make for a very dense product when used alone. Check out this page from www.foodnetwork.com for more “Tips for Baking with Wholegrain Flours.”

And remember…over-mixing any quick bread recipe can result in a too-dense product so you want to be extra careful not to over-mix when making a quick bread recipe that includes whole-wheat flour.

One of my favorite ways to literally live a healthy life and have my cake too, is baking with whole-wheat flour. I mostly implement this strategy when making muffins and other quick bread recipes (muffins, biscuits, popovers & loaf breads that don’t require kneading because baking powder and/or baking soda are used to make the product rise). I generally replace ½ of the all-purpose flour in the recipe with whole-wheat flour and find that the altered product is as delicious, and nearly as tender, as the original recipe; however, I would not completely replace the all-purpose flour with whole-wheat flour as the high protein content of whole-wheat flour will make for a very dense product when used alone. Check out this page from www.foodnetwork.com for more “Tips for Baking with Wholegrain Flours.”

And remember…over-mixing any quick bread recipe can result in a too-dense product so you want to be extra careful not to over-mix when making a quick bread recipe that includes whole-wheat flour.

How to Read a Nutrition Facts Panel

A couple days ago I wrote about the US Department of Agriculture’s Nutrient Database (see March 14 post). That post started with the line “Not everything we eat comes in a package conveniently printed with a Nutrition Facts panel…” So back to that Nutrition Facts panel; that black and white box on the back of packaged foods filled with, often confusing, nutrition information for that particular food product. Most people have no idea what to do with the Nutrition Facts panel, so I want to introduce to you another resource. The American Dietetic Association’s Website, www.eatright.org, has a resource section “For the Public” which includes some nice information on how to read a Nutrition Facts panel, including not only the basics of reading a Nutrition Facts panel, but also information about health claims on foods and reading the Nutrition Facts panel for children under two (at the ADA's Nutrition Facts page, click the link for the topic of your choosing). The information is short, sweet and easy to understand, so take a read and test it out on the next box, bag or jar you pull from the supermarket shelf.

A couple days ago I wrote about the US Department of Agriculture’s Nutrient Database (see March 14 post). That post started with the line “Not everything we eat comes in a package conveniently printed with a Nutrition Facts panel…” So back to that Nutrition Facts panel; that black and white box on the back of packaged foods filled with, often confusing, nutrition information for that particular food product. Most people have no idea what to do with the Nutrition Facts panel, so I want to introduce to you another resource. The American Dietetic Association’s Website, www.eatright.org, has a resource section “For the Public” which includes some nice information on how to read a Nutrition Facts panel, including not only the basics of reading a Nutrition Facts panel, but also information about health claims on foods and reading the Nutrition Facts panel for children under two (at the ADA's Nutrition Facts page, click the link for the topic of your choosing). The information is short, sweet and easy to understand, so take a read and test it out on the next box, bag or jar you pull from the supermarket shelf.

Work out while watching TV

Most of us get home in the evening and just want to crash; however, we're also well aware that we should be engaging in regular physical activity for optimal health benefits. The US Department of Health & Human Services recommends that the majority of adults get a minimum of 2 hours and 30 minutes a week of moderate-intensity aerobic physical activity; in addition to some muscle-strengthening activity 2 or more days a week. Similarly, the American Heart Association recommends that healthy adults ages 18-65 get at least 30 minutes of moderate intensity activity five days of the week. So what to do when you haven’t found time in your day for a workout but all you want to do at night is turn on the TV and plop down on the couch? Go ahead and tune in to your tube but skip the couch. Fit in a workout while enjoying your favorite television show. You can pull out some dumbbells and work your upper body; pull out a mat and work your abs; or even run in place or do some squats or lunges. To read more about working out without giving up your screen time, and for sample workouts (including demo videos!), check out this article at www.fitsugar.com.

Most of us get home in the evening and just want to crash; however, we're also well aware that we should be engaging in regular physical activity for optimal health benefits. The US Department of Health & Human Services recommends that the majority of adults get a minimum of 2 hours and 30 minutes a week of moderate-intensity aerobic physical activity; in addition to some muscle-strengthening activity 2 or more days a week. Similarly, the American Heart Association recommends that healthy adults ages 18-65 get at least 30 minutes of moderate intensity activity five days of the week. So what to do when you haven’t found time in your day for a workout but all you want to do at night is turn on the TV and plop down on the couch? Go ahead and tune in to your tube but skip the couch. Fit in a workout while enjoying your favorite television show. You can pull out some dumbbells and work your upper body; pull out a mat and work your abs; or even run in place or do some squats or lunges. To read more about working out without giving up your screen time, and for sample workouts (including demo videos!), check out this article at www.fitsugar.com.

Easy whole fish recipe: Red Snapper en Papillote

I recently wrote a post about using eating out as an opportunity to eat fish (see March 9 post). While it is a great idea, I still want you to know that preparing fish at home does not have to be difficult or scary. Many people don't eat enough fish because they are too intimidated by it to prepare at home. I can say from personal experience that this recipe, from the Food Network's Alton Brown, for whole red snapper, prepared en papillote, is as easy to make as it is delicious. "En papillote" means that the fish is baked in a parchment paper pouch. This dish is equally nutritious and flavorful.

Some tips:
• Have your fishmonger/fish department clean, gut & scale the fish for you
• Use whole wheat couscous
• Don't be afraid of omitting or substituting ingredients (I didn't have fresh oregano on hand, so I used dried oregano)
• Use a white wine that you have on hand/would enjoy drinking
• Make sure you have enough parchment paper and...
• ALWAYS read completely any recipe before you begin cooking!

I recently wrote a post about using eating out as an opportunity to eat fish (see March 9 post). While it is a great idea, I still want you to know that preparing fish at home does not have to be difficult or scary. Many people don't eat enough fish because they are too intimidated by it to prepare at home. I can say from personal experience that this recipe, from the Food Network's Alton Brown, for whole red snapper, prepared en papillote, is as easy to make as it is delicious. "En papillote" means that the fish is baked in a parchment paper pouch. This dish is equally nutritious and flavorful.

Some tips:
• Have your fishmonger/fish department clean, gut & scale the fish for you
• Use whole wheat couscous
• Don't be afraid of omitting or substituting ingredients (I didn't have fresh oregano on hand, so I used dried oregano)
• Use a white wine that you have on hand/would enjoy drinking
• Make sure you have enough parchment paper and...
• ALWAYS read completely any recipe before you begin cooking!

Nutrition information at your fingertips

Not everything we eat comes in a package conveniently printed with a Nutrition Facts panel. Enter the U.S. Department of Agriculture's Nutrient Database. Type in a key word, or two, for the food item you are interested in, to get basic nutrient data for that food item (think calorie, carbohydrate, protein, fat, vitamin & mineral content, etc.). The database includes nutrient information for raw foods, packaged foods, baby foods and even fast foods. Test it out for yourself!

USDA Nutrient Database

Not everything we eat comes in a package conveniently printed with a Nutrition Facts panel. Enter the U.S. Department of Agriculture's Nutrient Database. Type in a key word, or two, for the food item you are interested in, to get basic nutrient data for that food item (think calorie, carbohydrate, protein, fat, vitamin & mineral content, etc.). The database includes nutrient information for raw foods, packaged foods, baby foods and even fast foods. Test it out for yourself!

USDA Nutrient Database

Piece o' Cake! returns Sunday, March 14

There will be no Piece o' Cake! post for today, Friday, March 12 or tomorrow, Saturday, March 13. The next post will be on Sunday, March 14. Please feel free to read through past posts or to visit some of the websites I've linked to in the left panel, under "What I'm Reading" and "Useful Links."

Have a great weekend!

There will be no Piece o' Cake! post for today, Friday, March 12 or tomorrow, Saturday, March 13. The next post will be on Sunday, March 14. Please feel free to read through past posts or to visit some of the websites I've linked to in the left panel, under "What I'm Reading" and "Useful Links."

Have a great weekend!

The less obvious benefits of exercise

Related to yesterday's post, about working out with a partner or "gym buddy," this article from Monday's New York Times, entitled "To Keep Moving, Look Beyond the Physical," discusses the added, and less obvious, benefits of exercise. The article focuses primarily on exercise as an opportunity to build rewarding relationships with new or current friends, but also mentions improved sleep and reduced stress as additional benefits of physical activity. If the health benefits of exercise aren't enough to motivate you to start working out, let yourself be inspired by the chance to have a good time with a friend.

New York Times 03/08/10 "To Keep Moving, Look Beyond the Physical" by Jane E. Brody

Related to yesterday's post, about working out with a partner or "gym buddy," this article from Monday's New York Times, entitled "To Keep Moving, Look Beyond the Physical," discusses the added, and less obvious, benefits of exercise. The article focuses primarily on exercise as an opportunity to build rewarding relationships with new or current friends, but also mentions improved sleep and reduced stress as additional benefits of physical activity. If the health benefits of exercise aren't enough to motivate you to start working out, let yourself be inspired by the chance to have a good time with a friend.

New York Times 03/08/10 "To Keep Moving, Look Beyond the Physical" by Jane E. Brody

Do One Thing: Get a gym buddy

Having a "gym buddy," or workout partner, can be a great way to stick to an exercise schedule and get the most out of each workout. When someone is counting on you to show up, you're less likely to skip a workout. Also, working out with another person can challenge you to push yourself, whether by encouraging you to push harder than you might if you were working out alone, or by inspiring you to try something new. When I was working out regularly with a friend, I took a spin class for the first time because she asked me to; and I would never make it to my 8AM yoga class every Saturday morning if I didn't have my husband to drag me out of bed and come with me. Your workout partner can be a friend, co-worker, relative or significant other. Gym buddies aren't just for the gym either: walk, bike, take a dance class or play a sport with your workout partner! To read more about the benefits of working out with a partner, check out this article from Gold's Gym.


Image: Shape.com - 10 Tricks to Get Motivated to Hit the Gym

Having a "gym buddy," or workout partner, can be a great way to stick to an exercise schedule and get the most out of each workout. When someone is counting on you to show up, you're less likely to skip a workout. Also, working out with another person can challenge you to push yourself, whether by encouraging you to push harder than you might if you were working out alone, or by inspiring you to try something new. When I was working out regularly with a friend, I took a spin class for the first time because she asked me to; and I would never make it to my 8AM yoga class every Saturday morning if I didn't have my husband to drag me out of bed and come with me. Your workout partner can be a friend, co-worker, relative or significant other. Gym buddies aren't just for the gym either: walk, bike, take a dance class or play a sport with your workout partner! To read more about the benefits of working out with a partner, check out this article from Gold's Gym.


Image: Shape.com - 10 Tricks to Get Motivated to Hit the Gym

Use eating out as an opportunity to eat fish

Yesterday I posted about tips for eating out without sabotaging a healthy diet and promised to return today with my own favorite tip for eating out. I love using a dinner (or lunch) out as a chance to eat seafood. The American Heart Association and American Diabetes Association recommend eating at least two servings of fish per week, but most Americans do not meet these recommendations. Many people do not like to prepare fish at home, for various reasons. Choosing fish or shellfish when eating out is a great way to include fish in the diet.

Fish and shellfish are an important part of a healthy diet because they are the primary source of omega-3 polyunsaturated fatty acids, which may lower the risk of heart disease, but are not produced by the body. Fish and shellfish also tend to be low in saturated fat and high in high-quality protein. Fatty, cold-water fish tend to be highest in omega-3 so try to include salmon, rainbow trout, sardines and anchovies in your diet. Albacore tuna is also high in omega-3 fatty acids, but can also be high in mercury, so consumption should be limited to 6 ounces per week (or one average meal). For additional information, from the American Dietetic Association, on mercury levels in fish, click here, and for tips on fish consumption during pregnancy, click here.


Image credit: FreeDigitalPhotos.net / mrsiraphol

Yesterday I posted about tips for eating out without sabotaging a healthy diet and promised to return today with my own favorite tip for eating out. I love using a dinner (or lunch) out as a chance to eat seafood. The American Heart Association and American Diabetes Association recommend eating at least two servings of fish per week, but most Americans do not meet these recommendations. Many people do not like to prepare fish at home, for various reasons. Choosing fish or shellfish when eating out is a great way to include fish in the diet.

Fish and shellfish are an important part of a healthy diet because they are the primary source of omega-3 polyunsaturated fatty acids, which may lower the risk of heart disease, but are not produced by the body. Fish and shellfish also tend to be low in saturated fat and high in high-quality protein. Fatty, cold-water fish tend to be highest in omega-3 so try to include salmon, rainbow trout, sardines and anchovies in your diet. Albacore tuna is also high in omega-3 fatty acids, but can also be high in mercury, so consumption should be limited to 6 ounces per week (or one average meal). For additional information, from the American Dietetic Association, on mercury levels in fish, click here, and for tips on fish consumption during pregnancy, click here.


Image credit: FreeDigitalPhotos.net / mrsiraphol

Eat out without sabotaging your healthy diet

This page, on the website of the American Dietetic Association, provides "smart-eating strategies" for eating out. Some of the tips include: add a healthy side dish to your meal; eat a smaller portion and bring leftovers home for another meal; eat slowly; and, for kids' meals, choose milk for a beverage and fruit for dessert.

Tomorrow I'll continue this topic with my own favorite tip for eating out!

This page, on the website of the American Dietetic Association, provides "smart-eating strategies" for eating out. Some of the tips include: add a healthy side dish to your meal; eat a smaller portion and bring leftovers home for another meal; eat slowly; and, for kids' meals, choose milk for a beverage and fruit for dessert.

Tomorrow I'll continue this topic with my own favorite tip for eating out!

Berry Simple Breakfast Smoothie

Don't skip breakfast. For a quick, healthy start to your morning try an easy-to-prepare fruit and yogurt smoothie, like this one from Food Network and EatingWell.com, which provides 2 fruit servings and 4 grams of fiber. Tip: It's just as delicious without the sugar!

"Wake-Up Smoothie" - FoodNetwork.com

Don't skip breakfast. For a quick, healthy start to your morning try an easy-to-prepare fruit and yogurt smoothie, like this one from Food Network and EatingWell.com, which provides 2 fruit servings and 4 grams of fiber. Tip: It's just as delicious without the sugar!

"Wake-Up Smoothie" - FoodNetwork.com

Trying to cut back on soda?

For most people trying to give up soda, it’s the carbonation they miss the most. Whether you are trying to cut back a little, a lot or give up soda completely, here are some substitutes you can try:

• Pellegrino or Perrier sparkling water
• Poland Spring plain or flavored sparkling water – Mandarin Orange; Lime; Raspberry-Lime; Lemon
• Seltzer mixed with 100% fruit juice, like cranberry juice, or flavor syrup like…
• Torani sugar-free flavor syrups for home use; Torani has a number of different flavors that you can use to make Italian sodas or any number of recipes available on their site

Need to take baby steps? Try GuS Grown-Up Sodas. The GuS website explains that GuS sodas are “100% natural, pasteurized and kosher, with no caffeine. And they're lightly sweetened with natural cane sugar, with only 90 - 98 calories in each 12oz. bottle.”

For most people trying to give up soda, it’s the carbonation they miss the most. Whether you are trying to cut back a little, a lot or give up soda completely, here are some substitutes you can try:

• Pellegrino or Perrier sparkling water
• Poland Spring plain or flavored sparkling water – Mandarin Orange; Lime; Raspberry-Lime; Lemon
• Seltzer mixed with 100% fruit juice, like cranberry juice, or flavor syrup like…
• Torani sugar-free flavor syrups for home use; Torani has a number of different flavors that you can use to make Italian sodas or any number of recipes available on their site

Need to take baby steps? Try GuS Grown-Up Sodas. The GuS website explains that GuS sodas are “100% natural, pasteurized and kosher, with no caffeine. And they're lightly sweetened with natural cane sugar, with only 90 - 98 calories in each 12oz. bottle.”