National Nutrition Month

Did you know there was such a thing as National Nutrition Month?  Well there is and it's March!  Dietitians celebrate this month by volunteering their time to be a part of nutrition-based activities in their community.  What you can do to celebrate is to focus on good nutrition for yourself and your family.

National Nutrition Month is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits.

Registered Dietitian Day increases awareness of registered dietitians as the indispensable providers of food and nutrition services and recognizes RDs for their commitment to helping people enjoy healthy lives. The fifth annual Registered Dietitian Day will be celebrated on Wednesday, March 14, 2012.

GET YOUR PLATE IN SHAPE

Make half your plate fruits and vegetables.


Eat a variety of vegetables, especially dark-green, red and orange vegetables plus beans and peas. Fresh, frozen and canned vegetables all count. Choose “reduced sodium” or “no-salt-added” canned vegetables.

Add fruit to meals and snacks. Buy fruits that are dried, frozen or canned in water or 100% juice, as well as fresh fruits.

Make at least half your grains whole.

Choose 100% whole-grain breads, cereals, crackers, pasta and brown rice.

Check the ingredients list on food packages to find whole-grain foods.

Switch to fat-free or low-fat milk.

Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.

If you are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage.

Vary your protein choices.

Eat a variety of foods from the protein food group each week, such as seafood, nuts and beans, as well as lean meat, poultry and eggs.
Twice a week, make seafood the protein on your plate.

Keep meat and poultry portions small and lean.

Cut back on sodium and empty calories from solid fats and added sugars.

Drink water instead of sugary drinks. Select fruit for dessert. Eat sugary desserts less often. Choose 100% fruit juice instead of fruit-flavored drinks.

Look out for salt (sodium) in foods you buy. Compare sodium in foods and choose those with lower numbers. Add spices or herbs to season food without adding salt.

Make major sources of saturated fats such as desserts, pizza, cheese, sausages and hot dogs occasional choices, not every day foods.

Select lean cuts of meat or poultry and fat-free or low-fat milk, yogurt and cheese.

Switch from solid fats to oils when preparing food.

Enjoy your food but eat less.

Get your personal daily calorie limit at www.ChooseMyPlate.gov. Keep that number in mind when deciding what to eat.

Avoid oversized portions. Use a smaller plate, bowl and glass.

Cook more often at home, where you are in control of what’s in your food.

When eating out, choose lower calorie menu options. Choose dishes that include vegetables, fruits and whole grains.

Write down what you eat to keep track of how much you eat.

If you drink alcoholic beverages, do so sensibly. Limit to 1 drink a day for women or to 2 drinks a day for men.

Be physically active your way.

Pick activities that you like and start by doing what you can, at least 10 minutes at a time. Every bit adds up and health benefits increase as you spend more time being active.

Children and teens: Get 60 minutes or more a day.

Adults: Get 2 hours and 30 minutes or more a week of activity that requires moderate effort such as brisk walking.

Find more healthy eating tips at:

• www.eatright.org

• www.kidseatright.org

• www.ChooseMyPlate.gov


So go ahead and Get Your Plate in Shape and Eat Right.

Local Crunch

Ninety-eight of the American crop of pistachios are grown in California!! 

Have you seen the pistachio commercials that emphasize how they are the lowest calorie nut?  Well this is true.  They also rank the highest among nuts in the antioxidant department. 

A one ounce portion (about 50 pieces) has only 157 calories, 13 grams of fat, 3 grams of fiber and 6 grams of protein.  Each delicious crunch also provides iron, thiamin, and vitamin B6. 

Shelled nuts are a better choice for portion control. Have you ever heard of the pistachio diet?  This includes foods that requires you to work to eat it such as pistachios, edamame and crab legs.  These foods help slow down eating which can help you to feel fuller faster and eat less.

Pistachios make a great snack.  But pistachios can be used for other dishes such as:

·         Coating on chicken or fish

·         Topping on a salad

·         Crunchy addition to pasta, rice, quinoa and other grain dishes

·         Blend with basil, oil, parmesan and garlic for an alternative pesto

·         Add to baked goods, fruit salads, yogurt parfaits and frozen yogurt

I scream You Scream We All Scream for Ice Cream

Ok, who doesn’t love ice cream, honestly?!  It is my absolute favorite sweet treat and I used to eat it daily!  But we all know this is a food that should be eaten in moderation due to the high sugar and fat content.  Fortunately most of the ice cream I was eating was either low-fat or frozen yogurt, but still daily is not ideal.  So I’ve learned to cut back and indulge occasionally. 

There are “Better-for-you” options available if you love ice cream as much as I do.  Breyer's light ice creams are a good option.  My favorite is Dreyer’s Slow Churned Rich and Creamy Half the Fat ice creams and frozen yogurt blends.  They are so delicious.  I bet you would never know they are half the fat!  The yogurt blends contain live and active cultures and are a good source of calcium so an occasional treat may reap some health benefits.  My favorite yogurt blend flavor is definitely cookies n’ cream!!

Analysis from the National Health and Nutrition Examination Survey (NHANES) determined that average US consumption of ice cream contributed to 16% saturated fat to total daily nutrient intake for regular ice cream, while light ice cream contributed only 7%.  Now when we are supposed to eat < 10% of saturated fat each day, this makes a big difference.

Some good options for your sweet tooth:

Pure fruit popsicles, 100 calorie popsicles and ice cream bars (PORTION CONTROL), and light ice creams and frozen yogurts.  

Another great option is having Greek yogurt instead of ice cream.  Make a parfait.  This is what I have been doing on nights when I am craving a sweet treat.  I flavor my Greek yogurt with fresh banana chunks and frozen blueberries and sometimes I top it with unsweetened homemade granola. 

Another option would be to make a smoothie or protein shake instead of ice cream.  The one I have been making lately contains unsweetened soy or almond milk, frozen blueberries, half of a banana, ground flaxseeds, a handful of fresh baby spinach, couple ice cubes, and a scoop protein powder - not necessary especially if using soy milk because it has a good amount of protein.  If you want a chocolately shake, add a scoop of natural cocoa powder.  These shakes curb my sweet tooth, leave me satisfied plus they are very nutritious.

One last sweet option, one or two squares of dark chocolate.  At least 70% cocoa is ideal!  Jon bought me these for Valentine's day so I've been enjoying a square or two here and there.  Super yummy!

Frozen Meals: Healthy or Not?

Can a pre-packaged frozen meal in a box be healthy?

The great thing about frozen dinners is that there are so many options to choose from.  When I was younger I think my options were fried chicken, macaroni and cheese, turkey with gravy, and salisbury steak and yes, most came with a brownie or cranberry sauce, two of my favorites.  Well times have changed, thank goodness because I don't see myself buying one of those meals anytime soon, well I would maybe just for the brownie.  

Healthier versions of frozen diet meals like Lean Cuisine, Weight Watchers and Healthy Choice offer a wide range of options – from breakfast sandwiches to pizza to Chinese noodle dishes. One of the reasons so many people purchase frozen dinners is because they are convenient and we know how nice convenience is today with our busy lifestyles.

Pros
• Portion controlled
• Ready in minutes
• A wide variety to choose from
• Easy to transport and store at work
• No cooking skills required

Not everyone can agree that frozen meals and good for your health or easy on your wallet.  Some of these meals can be pretty pricey and often many of them are loaded with fat and sodium.  Others though may only cost about $2 which is a great price for lunch compared to $10 if eating out.  You just have to know which ones to choose to have a healthy meal and not spend a fortune in the frozen food isle.  You also shouldn't rely solely on frozen dinners.  Fresh is best but when you need something quick, it works.

Cons
• Loaded with sodium – most brands have a at least 25-percent of the your daily recommendation
• Unappetizing odor and fake taste
• Lots of unrecognizable ingredients, little real food
• Pricey – $4 a box may not seem like a lot but cost can pile up quickly
• Not a long-term solution to healthy eating (do you want to rely on these meals forever?)

What’s more important? Do you want to eat for good health?  Then focus more on fresh whole foods.  If you want a quick fix and convenience, then these meals are right up your alley.  When shopping for frozen meals be sure to look for ones with less than 500-600 mg of sodium and are a good source of fiber and protein.

Check out WebMD's list of 20 Healthy Frozen Meals

http://www.webmd.com/diet/features/top-12-healthy-frozen-dinners

Target Heart Rate and Killer Workouts

If you know me personally, then you know I love Jillian Michaels.  I have almost all of her workout DVDs and believe they are the best around.  Check out what Jillian has to say about target heart rates.  It is important to know your target heart rate when working out not only for fat and calorie burn but also for your health.  You don't want you heart rate to get too high, especially if you are pregnant or have a heart condition.


To determine your target heart rate, you should first figure out your maximum heart rate (MHR). This is done by subtracting your age from 220. For example, If you're 32, check it out: 220 – 32 = 188 (so now you know your MHR is 188). Then take 85 percent of 188, which gives you 160, so that's your target heart rate — the ideal number of times your heart should beat in one minute when I'm training.

The easiest way to keep track of your heart rate is by wearing a heart rate monitor. If you don't want to spring for one, no problem — just find your pulse, either on your wrist or on your neck (usually right next to your larynx), count the number of times your heart beats in 6 seconds, and then multiply that number by 10.

That said, it's pretty tough to keep your heart rate at 85 percent, so don't be discouraged if you can't at first. Work your way up to it. There will also be times when your heart rate will reach 100 percent of your MHR — if this happens, don't worry. It's not unhealthy, it's just VERY difficult to sustain over 45 to 60 minutes of cardio — which is why 85 percent is the magic number for cardio training.

One footnote before you start doing all the math: If you're on medication for a heart condition, talk to your doctor. Your healthy heart rate range might be a little different than you'd expect.

If you are interested in any $10 workout videos to do from the convenience of your own home, I highly recommend Jillian's dvds.  Here are my favorites.

No More Trouble Zones - an oldie but a goodie
Banish Fat and Boost Metabolism - you don't need any equipment
30 Minute Shred - super quick workout that makes you sweat
6-Week Six Pack - probably my favorite, I am always sore after this one and it is a full body workout that targets your abs
Extreme Shed and Shred - just got this one, super fun
Killer Buns and Thighs - need I say more
Yoga Meltdown - when I'm not in a heated yoga studio and craving yoga, this dvd is perfect

The only one I don't own is Shred it with Weights because I don't have a kettle bell but I tried in On-Demand a few time a while back and used a regular weight and it was still really good.

Jillian has a new dvd coming out March 6th called Kickbox Fast Fix - perfect in time for my birthday!!

One Minute Meals

I stole these great ideas and thought I'd pass them on.  Quick easy yummy meals. I can't wait to try them.

Cheesy Tomato-Pesto Open Sandwich
Heat multigrain English muffin halves in toaster. Meanwhile, cut two thick tomato slices. When muffin halves are hot (45 seconds), immediately top each with one thin slice of part-skim mozzarella cheese, one teaspoon of refrigerated store-bought pesto, and one tomato slice.
291 calories, 11g fat (4g saturated)

Eggs Ole
Crack two large eggs into a preheated, nonstick skillet over high heat (drop a little water into the pan to determine if it's hot enough; the water should sizzle), breaking the yolks. Cook omelet-style (just one side) for 50 seconds, or until fully cooked. Make sure that yolks and whites are firm. Remove with spatula to plate. Top with two soup spoons of salsa and one heaping soup spoon of guacamole. Enjoy with one handful of baked tortilla chips.
287 calories, 16g fat (4g saturated)

Chicken Caesar Salad Wrap
Top one large whole wheat tortilla (or wrap) with one large handful of packaged baby romaine salad, one small handful of roasted chicken breast pieces, one soup spoon of light Caesar dressing, and eight croutons. Wrap or roll.  Even easier buy a salad kit and add it to a tortilla for a wrapped salad.
279 calories, 7g fat (2g saturated)

*Times do not include laying out, opening and washing ingredients, or preheating.

www.fitnessmagazine.com

Munch Before the first Crunch

Do you eat before your workouts?  Your body needs energy to burn so it isn't burning away lean muscle mass.  So be sure to eat a light meal/snack about an hour prior to your workout.  You also want to be sure to eat within an hour after your workout to rebuild the muscles your body was breaking down during exercise.

Energy comes primarily from carbohydrates which turn into glucose - blood sugar - in the body.  This is the fuel your body needs. 

If you don't have any blood sugar available, your body will burn the muscles' glycogen, or stored glucose. Low blood sugar can also make you tired during your workout. Eating before your workout will give your energy and endurance to work harder, burn more calories, and improve muscle tone.

After exercise, during a period known as the golden hour (45 to 60 minutes after a workout), muscles absorb the most nutrients, and glycogen is replaced the most efficiently. You don't have to have a huge meal — just a little something that contains both protein and a little carbs will give the best results.

So for quick energy before a workout have a little caffeine (tea or coffee without too much sugar or cream) and carbohydrate for energy with a little protein to spare your muscle mass. The amount of food you eat depends on how far in advance you eat before you workout. I think an hour to two hours is best but sometimes you just don't have that kind of time. 

If you exercise after work, be sure to pack a snack to eat before you leave work so you have the energy to work out. If you exercise early in the morning before you go to work and don't have time to prepare breakfast, just have a small carb like a banana and/or a small container of Greek yogurt.

Some more example of pre-workout meals include whole or half peanut butter and banana or apple sandwiches on whole wheat with a glass of milk. Other options include a half of a turkey sandwich, small tuna wrap with light cheese, or whole wheat crackers with string cheese. 

After your workout you want to eat more protein and a little carbs within 30-60  minutes, 1 hour at the latest. Egg whites are a great way to get in a lot of protein. You can scramble egg whites with vegetables like mushrooms and onions and have a slice of whole wheat toast to go with it.  A simple burrito on a whole wheat or corn tortilla with black beans, salsa and light cheese is another good option.  Be sure to pair protein with every meal and snack to spare and build lean body mass and keep you satisfied.

Protein shakes are another great way to get protein and carbohydrates in after or even before a workout.  They really don't take much time at all.  You could even prep the ingredients the night before.  Yesterday's post-workout protein shake consisted of unsweetened vanilla almond milk, one scoop protein powder, half cup of frozen blueberries, half banana, one handful of fresh baby spinach and four ice cubes.  It was delicious and satisfying but not too filling.  So I could have easily had this shake before my workout.

Check out this blog on how to prepare smoothies the night before or the week ahead.  But don't forget the spinach.  You won't even know it's there; just add dark berries to mask the green color.  The health benefits are so great.
http://laceyinloveblog.blogspot.com/2011/09/diy-smoothie-packs.html

Also be sure to check out the new recipe I added to the 1, 2, 3 Recipes tab.  It is for baked oatmeal.  This is a great way to prepare oatmeal for the week and you can have this as a pre or post-workout meal.