I know it sounds funny, but I had a delicious run-in with JELL-O this weekend. I am usually a chocolate person, so JELL-O pudding has always been my go to during a choco-attack, but this weekend all I had in the fridge sweet enough to curb my craving was my husband's JELL-O. Last week he went shopping when he was hungry...hence, he picked up anything and everything, including 3 packs of, yup, JELL-O. I laughed at first, but then this weekend I needed something sweet, dug my spoon into the jiggly container and my eyes sort of opened really wide as I let out a, "yum"....
It got me thinking. Maybe I have been missing something all along. I went to the JELL-O site this morning and there are some really fun recipes. We can't avoid sweet cravings. They will inevitably pop up here and there. The more you try to avoid it, the worse it usually gets. JELL-O turns out to be a pretty good stand-in when you really, really need a sweet, but don't want to overindulge. One single serving of JELL-O is only 10 calories a piece!
There are tons of flavors of JELL-O products. Check out the flavor finder:
http://brands.kraftfoods.com/jello/products/flavor-finder/
If you want to serve some fun drinks and low-calorie desserts to the adult crowd at your holiday or New Year's party, check out the JELL-O lounge. Some of these recipes look really delicious and again, they are perfect for those looking to satisfy the sweet tooth while watching their waistlines. Enjoy!!
http://brands.kraftfoods.com/jello/explore/lounge/
7-Day Goal: Did I get enough activity today? If not, make sure to get extra steps in throughout the rest of the day. Walk down to your co-worker instead of emailing, take the stairs or park further away. It is all about the little things!
~K
12.22.2008
12.19.2008
Fishy skin solutions
A lot of female clients seem to think adding fats to their diet is a definite "no-no". Let's break down fats a little bit here.
Too much fat, particularly saturated or trans fats found in fried foods, butter, cookies, cakes and donuts for example, in the diet isn't good. Fats also pack more of a calorie punch per serving (9 calories per gram vs. carb or proteins 4 calories per gram).
While low-fat diets can be beneficial for many clinical reasons like protecting your body against diseases like cancer or heart disease, a diet completely devoid of fat however, can actually backfire on you. While the strongest level of research indicates that omega-3's are most effective at treating high blood pressure, high triglycerides and secondary heart disease, listen up ladies, they may also be effective at helping you keep your hair, skin and nails in tip top shape too.
One type of fat that is particularly important to the health of the inner workings of your body and it's outside appearance are essential fatty acids (EFA's) which include polyunsaturated fats such as linoleic acid (omega-6's) and alpha linolenic acid (omega-3's). The reason we call these fats "essential fatty acids" is because the only way our body can get these fats is through the diet, the body cannot make these fats on their own. Some studies link the use of omega-3's with decreased inflammation. Dermatitis (inflammation of the skin) and eczema may be compounded by a deficiency in these healthy fats.
While these benefits still need more backing from further research, there are plenty of other good reasons to boost your omega-3 intake. Here is a link to the Mayo Clinic overview that I think you will find helpful: http://www.mayoclinic.com/health/fish-oil/NS_patient-fishoil
Try incorporating these foods into your daily diet for a boost of these healthy fats:
-seeds
-nuts
-vegetable oils (sunflower)
-walnuts (keep this portion to 1 oz)
-avocados
-flaxseed
-green leafy veggies
Two other important omega-3 fats are EPA and DHA. These are primarily found in fish, especially salmon, herring, sardines, tuna and trout. Go for wild vs. farmed fish because they have a higher level of these beneficial fats due to their natural intake in the wild.
Many people take omega-3 fatty acids as a supplement to their diet. If you are interested in doing this, make sure you discuss this with your MD first to make sure their are not drug nutrient interactions or other reasons why omega-3's are not a good fit for you. If you get the ok from your doc, my personal favorite o-3 supplement is Omega Brite. Although you take 3 pills per day with meals, I find that this is the first o-3 supplement that doesn't have the nasty side effects I have experienced with other lower quality ones (e.g. "fish burps").
7-Day Goals: How can you add a little bit of healthy fat into your day today?
~K
Too much fat, particularly saturated or trans fats found in fried foods, butter, cookies, cakes and donuts for example, in the diet isn't good. Fats also pack more of a calorie punch per serving (9 calories per gram vs. carb or proteins 4 calories per gram).
While low-fat diets can be beneficial for many clinical reasons like protecting your body against diseases like cancer or heart disease, a diet completely devoid of fat however, can actually backfire on you. While the strongest level of research indicates that omega-3's are most effective at treating high blood pressure, high triglycerides and secondary heart disease, listen up ladies, they may also be effective at helping you keep your hair, skin and nails in tip top shape too.
One type of fat that is particularly important to the health of the inner workings of your body and it's outside appearance are essential fatty acids (EFA's) which include polyunsaturated fats such as linoleic acid (omega-6's) and alpha linolenic acid (omega-3's). The reason we call these fats "essential fatty acids" is because the only way our body can get these fats is through the diet, the body cannot make these fats on their own. Some studies link the use of omega-3's with decreased inflammation. Dermatitis (inflammation of the skin) and eczema may be compounded by a deficiency in these healthy fats.
While these benefits still need more backing from further research, there are plenty of other good reasons to boost your omega-3 intake. Here is a link to the Mayo Clinic overview that I think you will find helpful: http://www.mayoclinic.com/health/fish-oil/NS_patient-fishoil
Try incorporating these foods into your daily diet for a boost of these healthy fats:
-seeds
-nuts
-vegetable oils (sunflower)
-walnuts (keep this portion to 1 oz)
-avocados
-flaxseed
-green leafy veggies
Two other important omega-3 fats are EPA and DHA. These are primarily found in fish, especially salmon, herring, sardines, tuna and trout. Go for wild vs. farmed fish because they have a higher level of these beneficial fats due to their natural intake in the wild.
Many people take omega-3 fatty acids as a supplement to their diet. If you are interested in doing this, make sure you discuss this with your MD first to make sure their are not drug nutrient interactions or other reasons why omega-3's are not a good fit for you. If you get the ok from your doc, my personal favorite o-3 supplement is Omega Brite. Although you take 3 pills per day with meals, I find that this is the first o-3 supplement that doesn't have the nasty side effects I have experienced with other lower quality ones (e.g. "fish burps").
7-Day Goals: How can you add a little bit of healthy fat into your day today?
~K
12.18.2008
Stress and Vitamins
Holiday's, while exciting and fun, can also be stressful! Getting a tree, hanging the lights, facing the crowds, can all lead to feelings of being overwhelmed. Stress can lead to symptoms like tension headaches, backaches and even gastrointestinal side effects. We don't often think about the effect that stress has on our ability to digest and use the vitamins and minerals we are taking through diet and supplements.
Some studies show that the digestion, absorption, and utilization of nutrients during stress may be impaired. The digestive process may become less efficient, causing nutrients to be lost before they can be absorbed. Most research has been done on patients undergoing high levels of stress from say a surgical procedure, but more and more research is coming out on those who are under every day stresses as well.
For those under psychological, environmental, or emotional stress, calories, protein, zinc, vitamin C, calcium, phosphorus, vitamin A, thiamine, riboflavin, and niacin should be of concern. (1)
There are many nutrients involved in keeping our engines running during times of stress:
The best way to get your nutrients is through a healthy diet full of fruits, veggies, whole grains and lean proteins, but what I suggest for all individuals is to augment their diet with a standard multivitamin. You don't have to spend lots of money on supplements. Even store name brands have been found to be just as potent as vitamins that boast additional attributes like "energy booster", "weight loss booster", "memory booster"....the list goes on! A standard multi will do the trick! I take a Flintstone Vitamin~!
In addition to a multi, I would also suggest that anyone living in the Northeast consider taking an additional Vitamin D supplement after discussing it with their MD. During the winter our ability to absorb Vitamin D from the sun is drastically reduced and the majority of us are walking around Vitamin D deficient. Supplements of ~800-1,000 IU is what I would recommend.
Calcium supplements are also important if you are not currently meeting your goals (1,000-1,200 mg/day) through food sources alone (~3 dairy servings per day). One of my favorite calcium supplements is Adora milk chocolate calcium! They taste AWESOME! They are like a treat after my meal and they provide 500 mg's of calcium and 100 IU of D. I get mine at Shaws, but check out www.adoracalcium.com for more information.
7-Day Goal: Feeling stressed out? Look at your schedule for today and tomorrow. Is there any time in the day where you could carve out some relaxation time? How about 5 minutes alone to simply take 5 deep breathes?!! Yup, that'll be a good start!! Over the next few days, before the major holiday rush sets in, take a few minutes to sit back, breathe deeply and relax.
~K
1. Askew EW. Environmental and physical stress and nutrient requirements. Am J Clin Nutr. 1995;61(Suppl):631S-637S.
Some studies show that the digestion, absorption, and utilization of nutrients during stress may be impaired. The digestive process may become less efficient, causing nutrients to be lost before they can be absorbed. Most research has been done on patients undergoing high levels of stress from say a surgical procedure, but more and more research is coming out on those who are under every day stresses as well.
For those under psychological, environmental, or emotional stress, calories, protein, zinc, vitamin C, calcium, phosphorus, vitamin A, thiamine, riboflavin, and niacin should be of concern. (1)
There are many nutrients involved in keeping our engines running during times of stress:
- energy-producing B vitamins—thiamine, riboflavin, niacin, pantothenic acid, and biotin
- vitamins A
- vitamin C
- minerals iron, magnesium, zinc, copper, and chromium.
The best way to get your nutrients is through a healthy diet full of fruits, veggies, whole grains and lean proteins, but what I suggest for all individuals is to augment their diet with a standard multivitamin. You don't have to spend lots of money on supplements. Even store name brands have been found to be just as potent as vitamins that boast additional attributes like "energy booster", "weight loss booster", "memory booster"....the list goes on! A standard multi will do the trick! I take a Flintstone Vitamin~!
In addition to a multi, I would also suggest that anyone living in the Northeast consider taking an additional Vitamin D supplement after discussing it with their MD. During the winter our ability to absorb Vitamin D from the sun is drastically reduced and the majority of us are walking around Vitamin D deficient. Supplements of ~800-1,000 IU is what I would recommend.
Calcium supplements are also important if you are not currently meeting your goals (1,000-1,200 mg/day) through food sources alone (~3 dairy servings per day). One of my favorite calcium supplements is Adora milk chocolate calcium! They taste AWESOME! They are like a treat after my meal and they provide 500 mg's of calcium and 100 IU of D. I get mine at Shaws, but check out www.adoracalcium.com for more information.
7-Day Goal: Feeling stressed out? Look at your schedule for today and tomorrow. Is there any time in the day where you could carve out some relaxation time? How about 5 minutes alone to simply take 5 deep breathes?!! Yup, that'll be a good start!! Over the next few days, before the major holiday rush sets in, take a few minutes to sit back, breathe deeply and relax.
~K
1. Askew EW. Environmental and physical stress and nutrient requirements. Am J Clin Nutr. 1995;61(Suppl):631S-637S.
12.01.2008
Getting Support for Change
Making the decision to make healthier choices is simple...following through with the plan is where it gets tough! We know from various weight control studies, including the one that I have worked on for the past 3 years, that support is associated with long-term success at weight control. Don't go it alone!
Even before you set out on your path towards healthier living, take some time up front to think about the type of support you will need along the way.
Even before you set out on your path towards healthier living, take some time up front to think about the type of support you will need along the way.
- Individual support: Work as part of a team with a registered dietitian, like myself! Under my guidance YOU develop your own personalized action plan. When you are responsible for setting your own goals, you are more likely to follow through with the plan! I am there to help you strengthen your skills in overcoming your barriers to healthy living, provide you with expert feedback, ideas and sound nutrition information, listen to your struggles and most importantly, help you relish in your small successes!
- Group support: The feedback you receive from peers who are working towards similar goals is priceless. Leading group nutrition and wellness cl assess is by far one of my most favorite aspects of my job. Whether it is a one hour session or a multi class session (~4-6 weeks), I enjoy seeing people leave the room with a renewed spirit and sense that nutrition can in fact be simple! Gather your friends, colleagues, employees, neighbors, fellow parishioners...you name it...and get the support you need through a RD led group meeting.
- Family and Friends: Look for someone you feel comfortable talking about your weight or healthy living barriers with. Make sure you support person will hold you accountable for your actions WITHOUT judging you or making you feel guilty if you slip off track. Have an open discussion with them about your expectations for them as your support person. Make it fun too by planning milestone meetings where you meet just to have a celebration coffee, hike or trip to the mall.
The more support the better, so why not try all three. Find what works best for you!
For more information you can visit http://www.7daynutrition.com/ and chat with me about some of the services I offer. I cover Boston, North Attleboro and it's surrounding towns. If you don't live there you can always check out the ADA at http://www.eatright.org/ to get the names of other RD's practicing around the country.
7-Day Goal: Take the leap! Find your support today.
~K
11.26.2008
Turkey Day Action Plan
Thanksgiving is a day of feasting with friends and family! It also kicks off the fun, yet stressful holiday season with a bang.
In speaking with clients, holiday weight gain seems be on the forefront of their mind, but as I said in a recent post, holiday weight gain is less of an issue than most expect and it isn't the only aspect of our health that we should be focusing on. Getting caught up on the number on the scale can prevent people from looking at the behaviors that may be keeping them from reaching their peak health, not necessarily just their "weight goal".
Looking at the actions that lead us to feel sluggish, stressed, susceptible to cravings, hungry or overfull can help us zone in on what simple changes we need to make in order to be at our best.
Thanksgiving is a great day to put a healthy living action plan in motion! Think about the actions or behaviors that you will engage yourself in on a typical Thanksgiving day.
In speaking with clients, holiday weight gain seems be on the forefront of their mind, but as I said in a recent post, holiday weight gain is less of an issue than most expect and it isn't the only aspect of our health that we should be focusing on. Getting caught up on the number on the scale can prevent people from looking at the behaviors that may be keeping them from reaching their peak health, not necessarily just their "weight goal".
Looking at the actions that lead us to feel sluggish, stressed, susceptible to cravings, hungry or overfull can help us zone in on what simple changes we need to make in order to be at our best.
Thanksgiving is a great day to put a healthy living action plan in motion! Think about the actions or behaviors that you will engage yourself in on a typical Thanksgiving day.
- Think back to last year. What did your day consist of? Where could you have made subtle changes to make the day healthier?
- Now think about tomorrow and develop your "action plan". Think about the roadblocks that you faced last year that may come up again (i.e. no time for exercise because you were up late the night before or picking while cooking or getting caught up in the meal and overeating). How can you avoid or make changes to your behaviors this year to make it a healthier day?
- Pick one or two goals from the categories below that you will aim to achieve:
- How I eat: Example: "Today I will make sure to fill half my plate with veggies" or "Today I will choose white meat vs. dark meat". Simple changes are still successes!
- How much I eat: Example: "Today I will pick one dessert and enjoy each bite" or "Today I will cut my portions in half".
- How I move: Example: "Today I will take a walk after dinner instead of sitting to watch the football game" or "Today I will wake up 30 minutes early to do morning yoga and start my day off right".
- How I live: Example: "Today I will be sure to take deep breathes when I feel stressed" or "Today I will end my day with a 10 minute meditation".
7-Day Goal: Your T-Day action plan seems like the most appropriate goal this week!!
Have a great Thanksgiving! ~K
11.25.2008
Two Days Till T-Day!
Thanksgiving is a yearly reminder to slow down, give thanks and enjoy our family, friends and food. Why not think about a few ways that you can harness these positive feelings into a few good deeds, for yourself and most importantly for others around you.
Do something for yourself:
Ready, set, go! Make it a healthy Thanksgiving this year by starting the day out with a Turkey Trot!
Go to this site below and on the right hand side of the page you can put your zip code in to find a Turkey Trot close to you!
http://www.active.com/running/turkeytrot.htm
Even if you are not a runner, make sure to plan for a walk, bike, hike or trip to the gym pre-feast! Believe me, you will thank me for this.
Do something for others:
I recently saw this article on MSN about what food banks need on their shelves right now. Food bank donations have been dwindling. Use this list as a guideline for what items most food banks are in desperate need of.
Do something for yourself:
Ready, set, go! Make it a healthy Thanksgiving this year by starting the day out with a Turkey Trot!
Go to this site below and on the right hand side of the page you can put your zip code in to find a Turkey Trot close to you!
http://www.active.com/running/turkeytrot.htm
Even if you are not a runner, make sure to plan for a walk, bike, hike or trip to the gym pre-feast! Believe me, you will thank me for this.
Do something for others:
I recently saw this article on MSN about what food banks need on their shelves right now. Food bank donations have been dwindling. Use this list as a guideline for what items most food banks are in desperate need of.
Here are the top foods needed by food banks this year:
- Proteins. Canned meats such as tuna, chicken or fish are high in protein and low in saturated fat. Peanut butter is rich in protein and high in monounsaturated and polyunsaturated oils, the "good fats." These are among the most expensive foods -- too expensive for food banks to buy large quantities.
- Soups and stews. They are filling, particularly the "chunky" soups, and contain liquid for hydration. In addition, soups can be filled with protein and vegetables.
Rice and pasta. "They're really staples," Nowak says. - In addition, grain-based foods, such as pasta, are a good source of fiber and complex carbohydrates. Cereal, including oatmeal. Breakfast cereals can be an additional source of protein, and most cereals today include a variety of vitamins and minerals.
- Canned vegetables, including tomatoes and tomato sauce. Studies indicate that canned vegetables have about the same nutritional value as fresh vegetables.
- Canned or dried beans and peas. A staple of diets as early as 6700 B.C., beans are a low-fat source of protein and fiber.
- Canned fruits. Only a small amount of vitamin C is lost in the canning process, making these a healthy choice.
- Fruit juice (canned, plastic or boxed). Make sure it's 100% juice.
- Prepared box mixes such as macaroni and cheese or Hamburger Helper.
- Shelf-stable milk. This includes dehydrated milk, canned evaporated milk and instant breakfasts.
7-Day Goal: What about my healthy body (i.e. ability to get my heels down in the downward facing dog, or ability to hit the 5 mile mark, ability to breathe in and out everyday!) am I most thankful for today? So many of us think about the things we would want to change about ourselves or our bodies. Today let's be thankful instead!
~K ......p.s. Tomorrow I am going to post some ideas for mapping out a healthy T-Day feast from start to finish!! It includes pie ;o)
11.21.2008
Pears For Fall
This Thanksgiving try bringing a dessert to the table that is different, flavorful and full of nutrients! Pears are a sweet, juicy fruit once called "the gift of the gods". They are perfect for fall desserts.
Nutrient Content:
Pears are a good source of fiber (4 grams/pear), vitamin C (6.64 mg or 11% of DV), Copper (9%).
Common Varieties:
In the US the most common varieties are Bosc, Anjou and Comice pears.
Storage:
When you buy them they should be firm, but not too hard. They are unripe at this point. Bring them home and let them ripen at room temperature for a few days. If you want to slow this process down, simply leave them at room temperature in a paper bag. When they ripen they will be at their peak of juiciness, but most importantly, they will have their highest antioxidant level at this point as well! Perfect for warding of cancer and boosting your immunity.
Here are a few recipes from Eating Well for baked pears. Why not have your dessert and feel good about it too!!
ROASTED PEARS:
Roasted pears are a simple dessert on their own, or top with lightly sweetened mascarpone for a more decadent treat.
Makes 4 servings
ACTIVE TIME: 10 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy
2-3 pears (about 1 pound)
1 tablespoon lemon juice
2 tablespoons sugar
1. Preheat oven to 425°F. 2. Peel, core and cut pears into 1/2-inch-thick slices. Toss the pear slices with lemon juice in a large bowl; add sugar and toss once again. Transfer to a baking pan large enough to hold the slices in a single layer. Roast, stirring occasionally to prevent scorching, until the pears are tender and golden brown, 25 to 30 minutes.
NUTRITION INFORMATION: Per serving: 84 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 22 g carbohydrate; 1 g protein; 3 g fiber; 0 mg sodium; 5 mg potassium.1 1/2 Carbohydrate Servings
POACHED PEARS:
1. 4 Bosc pears
2. 2 cups fruit juice (use a cranberry-based juice for the added flavor)
3. 3/4 cup sugar
4. dash of lemon juice
Simmer fruit juice, sugar and lemon juice in a heavy saucepan. Peel and core the pears and cut into slices. Place sliced pears into the poaching liquid. Simmer uncovered over low heat for 20 minutes or until pears are tender. You can cool this in the refrigerator and serve cold, or serve warm with a sprinkle of cinnamon or scoop of vanilla frozen yogurt.
7-Day Goal: How can I satisfy my sweet tooth today without feeling like I overdid it? Maybe try a fruit dessert or break off a small piece of dark chocolate. Both will leave you satisfied and provide antioxidants!!
~K
Nutrient Content:
Pears are a good source of fiber (4 grams/pear), vitamin C (6.64 mg or 11% of DV), Copper (9%).
Common Varieties:
In the US the most common varieties are Bosc, Anjou and Comice pears.
Storage:
When you buy them they should be firm, but not too hard. They are unripe at this point. Bring them home and let them ripen at room temperature for a few days. If you want to slow this process down, simply leave them at room temperature in a paper bag. When they ripen they will be at their peak of juiciness, but most importantly, they will have their highest antioxidant level at this point as well! Perfect for warding of cancer and boosting your immunity.
Here are a few recipes from Eating Well for baked pears. Why not have your dessert and feel good about it too!!
ROASTED PEARS:
Roasted pears are a simple dessert on their own, or top with lightly sweetened mascarpone for a more decadent treat.
Makes 4 servings
ACTIVE TIME: 10 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy
2-3 pears (about 1 pound)
1 tablespoon lemon juice
2 tablespoons sugar
1. Preheat oven to 425°F. 2. Peel, core and cut pears into 1/2-inch-thick slices. Toss the pear slices with lemon juice in a large bowl; add sugar and toss once again. Transfer to a baking pan large enough to hold the slices in a single layer. Roast, stirring occasionally to prevent scorching, until the pears are tender and golden brown, 25 to 30 minutes.
NUTRITION INFORMATION: Per serving: 84 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 22 g carbohydrate; 1 g protein; 3 g fiber; 0 mg sodium; 5 mg potassium.1 1/2 Carbohydrate Servings
POACHED PEARS:
1. 4 Bosc pears
2. 2 cups fruit juice (use a cranberry-based juice for the added flavor)
3. 3/4 cup sugar
4. dash of lemon juice
Simmer fruit juice, sugar and lemon juice in a heavy saucepan. Peel and core the pears and cut into slices. Place sliced pears into the poaching liquid. Simmer uncovered over low heat for 20 minutes or until pears are tender. You can cool this in the refrigerator and serve cold, or serve warm with a sprinkle of cinnamon or scoop of vanilla frozen yogurt.
7-Day Goal: How can I satisfy my sweet tooth today without feeling like I overdid it? Maybe try a fruit dessert or break off a small piece of dark chocolate. Both will leave you satisfied and provide antioxidants!!
~K
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