Welcome to the New Year! Let this year be a year for a renewed commitment to living healthy. If you have thought about taking action towards better health or are currently taking action and making changes to your life, add these wellness resolutions provided by our dietitian, Theresa Shank, into your routine to keep you motivated, energized, fit and feeling healthy and beautiful inside and out this year.

Typically New Year resolutions are unrealistic and poorly executed. The first step to making a change that will last is changing a single behavior one at a time. Unhealthy behaviors develop over the course of time. Thus, replacing unhealthy behaviors with healthy ones will require time. Stay underwhelmed instead of overwhelmed and not think that you have to reassess and change everything in your life. Instead, work towards changing one thing at a time this year such as the changes listed below.

Mindful eating is very important while keeping your brain sharp and your waistline down. If your resolution was to eat healthier try practicing mindful eating techniques during before and during each meal. Ask yourself questions such as; does my body need this? Am I craving this just because I am sad, bored or stressed out? Engaging in mindful eating does not require lots of practice or training. Try focusing on what you are eating, notice aromas, texture and tastes and your responses both physical and emotional. Take at least 20 minutes to eat your entire meal; that’s how long it takes your brain to notice if it is full. The principle to mindful eating is learning to hear what your body is telling you about hunger and satisfaction.

Add meatless Mondays into your weekly schedule. Challenge yourself to not include meet into your eating routine on Mondays. This will help you to decrease your overall intake of fat and saturated fat that is shown to increase LDL cholesterol levels. Try making stir-fry with tofu instead of chicken or combining a mixture of beans and vegetables to make a nutrient rich and fiber filled meal that will help keep your hunger at bay.

Pile on the veggies. It’s no secret that almost all vegetables are naturally low in fat and calorie, good sources of dietary fiber, potassium, folate, and vitamins A and C. In order to meet the recommended daily intake of 4 servings of vegetables a day, try setting a goal to incorporate a color into every meal to insure consuming enough vegetables throughout the day.

Slash added sugar intake to cut calories and ease weight loss. Women should not consume more than 6 teaspoons of added sugar a day, which equates out to 24 grams of sugar. Sugar is hidden EVERYWHERE so please look at labels and monitor your intake throughout the day. Added sugars include soft drinks, sweetened teas and juice drinks, and sport drinks such as Gatorade. Additional sources of added sugars include sweet treats such as cookies, cakes, ice cream, coffee creamers, candy, salad dressings, syrups, crackers, bread etc. Look at your labels and try choosing foods that contain less than 8 grams of added sugar per serving to keep your intake in check.

Lastly, try to avoid refined carbohydrates. By reducing your intake of refined carbohydrates you will better be able to control your blood sugar levels, sustain your hunger and help promote healthy bowel movement regimens. Refined carbohydrates include refined flours found in sources such as white bread and pasta, white rice, fruit juices, and all sweeteners, such as white sugar, corn syrup, fructose, and cane juice. One or more of these are found in most processed, boxed, canned, frozen, commercially-prepared, and fast foods. Instead of refined carbohydrates, try to only consume whole grains when eating carbohydrates. Examples of whole grains include breads made with 100% whole-wheat flour, brown rice, whole-wheat pasta, popcorn (unsalted and non-buttered), oatmeal, quinoa, millet, barely, couscous, whole-wheat pitas and tortillas. When choosing whole grain wraps, bread, crackers etc aim to find bread with 0 grams of sugar and at least 3 grams of fiber.

All of these tips are manageable and applicable to the average woman’s daily lifestyle. This year make a change and stick with it because you are worth it. By following these tips, Theresa guarantee’s that weight loss will happen. After accomplishing these goals, we encourage you to schedule a visit with Theresa to learn how to maintain these goals and create news ones so that you can continue to live a happy and healthy 2014.

The cold season is here! Soups are a great way to stay warm and healthy during this season. They are also quick, easy and taste great. Typically, soups served at restaurants can be high sodium, fat, and/or calories. When homemade, you can control the ingredients and how much salt is added. They are easy to reheat and an easy way to get more vegetables in your diet. Here are a few of my favorite healthy recipes.

Carrot Ginger Soup

Cooking Time: 30 minutes

Yields: 4

Ingredients:

• 6 carrots
• 1 medium onion
• 1 teaspoon sea salt
• 4 cups water
• 6-inch piece fresh ginger, juiced
• Fresh parsley to garnish

Directions

1. Wash, peel and cut carrots and onion into chunks.
2. Place vegetables and salt in a pot.
3. Add water and bring to boil. Cover with a lid.
4. Simmer on low heat for 25 minutes.
5. Transfer soup into blender, adding water if necessary to achieve desired consistency.
6. When blending is done, squeeze juice from grated ginger and add to soup.
7. Garnish with parsley.

Notes

• For extra flavor, sauté vegetables before cooking.
• Substitute carrots with squash, parsnip or beets. Squash and beets need 35 to 40 minutes to cook.

Creamy Parsnips Soup with Polka Dots

Cooking Time: 25 minutes

Yields: 4

Ingredients:

• 4-6 parsnips, cut into chunks
• 1 large yellow onion, cut into chunks
• 1/2 teaspoon nutmeg
• 1 teaspoon sea salt
• 4 cups water
• 1 cup green peas

Directions

1. Place parsnips, onion, nutmeg, salt and water in a pot and bring to a boil.
2. Cover the pot and simmer 20 minutes, or until the parsnips are soft.
3. Using an immersion blender purée soup until very creamy. If necessary add more water to get desired consistency.
4. Add green peas and mix with a spoon.
5. Once peas are heated through, serve in individual bowls

Notes

• Use 2 cups rice or soy milk and 2 cups water for a more silky texture.
• Replace some of the parsnips with carrots.

Creamy Broccoli Soup

Cooking Time: 30 minutes

Yields: 4

Ingredients:

• 1 bunch broccoli
• 5 cups water
• 1 small onion, chopped
• 2 cloves garlic, minced
• 2 tablespoons barley miso
• 1 cup cooked brown rice

Directions

1. Wash broccoli and separate stems from florets.
2. In a pot, bring water to a boil.
3. Add broccoli stems, onion and garlic.
4. Reduce heat and simmer for 15 minutes.
5. Remove 2 cups of liquid from pot and dissolve miso paste in the liquid, return to pot.
6. Add brown rice.
7. Use an immersion blender to cream the soup.
8. When smooth add broccoli florets, cook 10 more minutes.

Chicken Ginger Soup

Cooking Time: 60 minutes

Yields: 4

Ingredients:

• 2 1/2 pounds skinned chicken (on the bone)
• 3 long stalks celery
• 1/2 bunch scallions
• 3-inch piece fresh ginger, cut into slivers
• Sea salt to taste
• 2 teaspoons fresh lemon juice
• 1 bunch chopped fresh parsley or cilantro

Directions

1. Place the chicken in a pot with enough water to cover it.
2. Cover the pot and bring to a boil over medium-high heat.
3. Add celery, scallion and ginger.
4. Reduce heat and simmer, covered, for 11/2 hours.
5. Remove the chicken, allow it to cool. Pull the meat from the bones.
6. Return chicken to the pot and add salt, lemon juice and parsley or cilantro.
7. Mix well and serve

We’ve all experienced it, mid-day hunger pangs. It’s that time of the day, when the vending machine calls out to you or the temptation of your colleagues candy stash is preventing you from concentrating. Whatever the case may be, workday snacking does not have to be unhealthy. In fact, it can be smart, convenient, and deliciously nutritious.

Nutritious 100-200 calorie snacks can provide you with the energy boost you need to sustain your mid morning or afternoon hunger pangs .When choosing a snack, make sure that the snack has a combination of protein, carbohydrate, and healthy fat, to help control your blood sugar level and stave off hunger until the next meal.

Here are a few ideas for snacks to keep your hunger at bay and your mind sharp at work!

• 1 mini whole wheat bagel with a smear of natural peanut butter
• 10 grapes with 8 whole grain crackers (Kashi TLC crackers are a great option!)
• Proportioned cheese: Laughing Cow wedges or part skim string cheese with 1 small apple
• 1 greek yogurt with 10 almonds
• Raw veggies such as carrots, peppers, or broccoli with hummus
• 4 oz of low fat cottage cheese with 1 tbsp of fruit preserves
• ¼ cup of trail mix with a piece of fruit
• 7 whole grain pretzel rods with 1 tbsp natural peanut butter
• ¼ cup salsa with 11 whole grain tortilla chips

OR follow these guidelines to choose your own healthy snack

• Less than 5-8 grams of sugar
• Less than 240mg of sodium
• More than 3 grams of fiber
• 3 grams of fat per 100 calorie serving
• Less than 7 ingredients
• Avoid foods with partially or fully hydrogenated oils and artificial sweeteners (aspartame, sucralose, saccharin) in their ingredient lists.

Recently, patients have been asking about the FODMAP diet. Typically, this food method is often recommended to relieve chronic digestive complaints such as gas, bloating, diarrhea, constipation, and abdominal pain. FODMAP is an acronym for Fermentable Oligo-, Di-, and Mono-saccharides And Polyols. This is a diet that limits, but does not eliminate, foods that contain:

• Lactose
• Fructose
• Fructans
• Galactans
• Sugar alcohols (polyols)

These compounds in food are poorly absorbed and rapidly fermented by GI bacteria, leading to increased water and gas in the GI tract, which then leads to GI tract distention that causes changes in GI motility, bloating, discomfort and flatulence.

To assess your tolerance for these compounds, eliminate foods high in FODMAPs for 6-8 weeks and then gradually reintroduce foods to identify bothersome foods. Reintroduce one food every four days with a 2-week break between symptom causing foods. The goal is to identify the threshold at which you are able to consume FODMAP containing foods without causing negative GI symptoms.

In order to follow the initial FODMAP process, an individual must be able to identify which foods are to be avoided during the 6-8 weeks of elimination. Foods that contain lactose should be avoided. Lactose is a carbohydrate found in cows, sheep’s and goat milk. Foods such as yogurt, ice cream, milk, and ricotta and cottage cheeses should be limited.

Fructose is a carbohydrate found in fruit, honey, high-fructose corn syrup (HFCS), and agave syrup, but not all fructose containing foods need to be limited on a low FODMAPs diet. Fructose malabsorption is similar to lactose intolerance, in that fructose is not completely digested in the GI tract due to the lack of an enzyme, but unlike lactose intolerance the absorption of fructose is dependent on another carbohydrate, glucose. Therefore, fructose containing foods with a 1:1 ratio of fructose to glucose are generally well tolerated on the FODMAPs diet. Foods such as apples, pears, and mangoes will likely trigger abdominal symptoms because these fruits have excess fructose compared with glucose. Try to avoid fruits such as apples, pears, cherries, raspberries, peaches, watermelon, orange juice, and blackberries.

Fructans are carbohydrates that are completely malabsorbed because the intestine lacks an enzyme to break their fructose- fructose bond; thus leading to symptoms of bloating and gas. Foods that contain fructans include wheat, onions and garlic.

Galactans are carbohydrates are malabsorbed for the same reason as fructans; the intestine does not have the enzyme needed to break down galactans. Examples of galactans include beans and lentils.

Lastly, Polyols are also known as sugar alcohols. They are found naturally in some fruits and vegetables and added as sweeteners to sugar-free gums, mints, cough drops, and medications. Sugar alcohols have varying effects on the bowel. When trying to limit sugar alcohols, look at ingredient lists for the following: sorbitol, xylitol, mannitol and maltitol.

Following a low FODMAP diet can be a challenge without the help of a FODMAP knowledgeable dietitian.  As with any diet change, be sure to discuss whether the low FODMAP diet is appropriate for you with your health practitioner.

For further explanation as to which foods should be limited and which foods are suitable for a FODMAP diet please reference the various resources listed below.

http://stanfordhospital.org/digestivehealth/nutrition/DH-Low-FODMAP-Diet-Handout.pdf

http://www.ibsgroup.org/brochures/fodmap-intolerances.pdf

http://www.med.monash.edu/cecs/gastro/fodmap/low-high.html

http://www.todaysdietitian.com/newarchives/072710p30.shtml

Fats (also known as “lipids”) function as energy molecules in metabolism, components for the structure of cell membranes, and as hormones. Our bodies need fat, even though the media continues to inundate us with “low-fat” and “fat-free” products. You need fat in the diet to feel full, which is a reason why many can overeat on “fat-free” food. Dependent on the source of information, the daily recommendations and many different types of fat can be confusing. I hope this article will help to rectify some of the common confusion.

All fats (or lipids) are composed of fatty acids, which are chains of carbon and hydrogen atoms. The chemical composition determines the type of fat.

Main types of fats:

1. Saturated Fats
2. Unsaturated Fats
   1. monounsaturated
   2. polyunsaturated
3. Trans-fatty acids

Saturated fats

You will find these in beef, poultry, pork, cow’s milk, coconut, avocado, palm oil, and full-fat dairy. They are solid at room temperature. Chemically, they consist of carbon atoms saturated with hydrogen atoms. While opinions are mixed about the amount needed per day, it is generally recommended to limit consumption of red meats and butter. Too much saturated fat in the diet can lead to increased risk of heart disease.

Unsaturated fats

There are two types of unsaturated fats: polyunsaturated and monounsaturated.

• Monounsaturated:
  • You will find these in avocados, olives, olive oil, nuts, sunflower oil, seeds,halibut, sablefish, mackerel, vegetables high in oleic acid. They are liquid at room temperature but become solid when chilled. Their chemical makeup consists of one double-bonded carbon molecule. They raise good HDL cholesterol and lower bad LDL cholesterol. They are generally considered heart healthy and these foods should be eaten daily.
• Polyunsaturated:
  • You will find these in salmon, sardines, mackerel, herring, trout, fresh tuna, flax seed, flax seed oil, walnuts, soybean oil. They are liquid at room temperature, even when chilled. Their chemical makeup has more than one double-bonded carbon atom. These fats are considered “essential” because the body cannot make them and must rely on food sources to get them. Strive to eat fish 3 times per week and plant-based polys often.

Omega 3 fats are considered anti-inflammatory and associated with lower risk of death. These fats raise good HDL cholesterol and lower bad LDL cholesterol.They are generally considered heart healthy. Omega 3 fats are found in wild-caught salmon, mackerel, anchovies, walnuts, flaxseed, and green leafy vegetables.

Omega 6 fats are more abundant in our diet.They can be found in vegetable cooking oils (soybean, sunflower, canola and corn oil). They are also common ingredients found in many of the foods we consume. Most need to increase their intake of Omega 3 fats and lower their intake of Omega 6 fats. Too many Omega 6 fats can be pro-inflammatory.

Omega 9 fats are not essential in the diet because they can be created in the human body. These fats can be used in the body as a substitute for omega 3’s or 6’s if they are not present. However, they are not an ideal replacement and the body will eventually suffer from this. They are found in animal fats, vegetable oils and olive oil.

Trans Fats

You will find these in margarine, processed foods, candy, chips, soda, flaky pastries, and some peanut butters. These fats are are made by adding hydrogen bonds to liquid oils to make a more shelf-stable product. These fats have been proven to promote heart disease. They can raise bad LDL cholesterol and lower good HDL cholesterol. They can lead to plaque buildup in the arteries. Consumers should entirely avoid products with partially hydrogenated oils listed in the ingredients.

There has been a long standing debate about whether or not granola merits its reputation as the “healthy person’s cereal”. Before adding granola as a healthy choice into your daily routine, apply our dietitian’s guidelines to purchasing granola.

1. Check the sugar. Granola can be loaded with sugar. Evaporated cane juice, molasses, brown rice syrup, oat syrup solids, are all sources of sugar. I advise you to aim for less than 8 grams of sugar per serving.

2. Watch the calories. These typically amount to several hundred calories per serving size. Healthier granolas have less than 200 calories per ¼ cup serving, 270 calories per 1/3 cup serving, or 400 calories per ½ cup serving.

3. Keep portion size small. This point is key: The serving size for granola is smaller than cereal, not a whole bowl. Typically it’s a quarter or a third of a cup. So rather than filling up a bowl with only granola and milk, try using granola to enhance other healthy food items such as Greek yogurt, oatmeal, muffin or pancake mix etc.

4. Trim the fat.  A lot of granolas contain heart-healthy unsaturated fats from nuts and omega-3s from seeds, but even they can still add up. Look for granolas that have between 2 and 3 grams of fat per quarter cup serving or <3 grams of fat per 100 calorie serving.

5. Review the Oils. Many granola varieties list palm oil and hydrogenated oils on their ingredient list. With their high saturated fat, these oils are bad for the heart.  Look for healthier alternatives like organic coconut oil and extra-virgin olive oil, respectively.

6. Scan for fillers. Even the ingredient list on healthy-leading brands can contain some surprises, like inulin (a soluble fiber that can cause digestive problems), soy protein isolate, and other sneaky ingredients. Try to avoid these fillers.

Avocado Vinaigrette Dressing (Makes 2 cups)

1 avocado
1/2 cup water
1/2 an orange, peeled
Pinch sea salt
1/2 cup olive oil
1/4 cup white wine vinegar

Preparation:  Peel the avocado and remove the pit. Place the avocado flesh in a blender or processor. Add in the water, half an orange, sea salt, olive oil, and white wine vinegar. Process the mixture on high until smooth and creamy. Add additional water if the dressing is too thick. Spoon the dressing on top of the avocado and arugula.

Healthy Breakfast Bars

• 1 ¼ cup almond flour
• ¼ teaspoon sea salt
• ¼ teaspoon baking soda
• ¼ cup grapeseed oil
• ¼ cup agave nectar
• 1 teaspoon vanilla extract
• ½ cup unsweetened shredded coconut (optional)
• ½ cup pumpkin seeds
• ½ cup sunflower seeds
• ¼ cup slivered almonds
• ¼ cup raisins

1. In a small bowl, combine almond flour, salt
2. your hands with water to help pat the dough down evenly and baking soda
3. In a large bowl, combine grapeseed oil, agave and vanilla
4. Stir dry ingredients into wet
5. Mix in coconut, pumpkin seeds, sunflower seeds, almond slivers and raisins
6. Grease an 8 x 8 inch baking dish with grapeseed oil
7. Press the dough into the baking dish, wetting
8. Bake at 350° for 20 minutes
9. Cool bars in pan for 2 hours, then serve

Makes 12-16 bars

Since the summer heat is in full blast this week, it is important that you stay hydrated, especially during physical activity. Proper hydration is one of the most important aspects of physical activity. Drinking adequate amounts of fluids before, during and after physical activity is vital to helping your body prepare, sustain and recover after physical activity.

First things first, know if you are properly hydrated before participating in physical activity. A way to measure your hydration status is by checking the color of your urine. Clear or pale yellow urine is a sign of appropriate hydration. Dark colored urine, the color of apple juice or tea, indicates dehydration. To prevent dehydration before exercise, The Academy of Nutrition and Dietetics recommends consuming 16 ounces of fluid 2 to 3 hours before the start of physical activity.

To maintain proper hydration during exercise, it is recommended to consume 8-12 fluid ounces every 15-20 minutes during exercise. The duration of physical activity matters when choosing which fluids to hydrate with. For instance, for short durations (<60minutes) low to moderate intensity activity, water is the best choice to drink before, during and after exercise. On the other hand, sports drinks such as Gatorade or 100% natural coconut water are good options for hydration when participating in moderate to high intensity activity lasting longer than 60 minutes. These types of fluids help to replace carbohydrate and electrolytes that are lost during exercise.

Post exercise hydration should include consuming 24 ounces of fluid for every pound lost during exercise. A person should weigh themselves prior to exercising and then after exercising to determine how much fluid is needed to rehydrate adequately.

If you are not participating in physical activity during times of extreme heat, it is still important to stay hydrated throughout the day. Try to apply these simple tips to your daily routine so as to avoid the harmful effects of dehydration.

1. Drink a tall glass of water every morning when you first wake up. Try placing the glass next to your bed the night before so it is ready & waiting.
2. Drink water at every meal. You’ll stay hydrated and cut the calories from sugar sweetened beverages.
3. Consume water filled foods such as fruits and vegetables to stay hydrated and to maintain optimum health.
4. Add a splash of all-natural flavor. If the taste of water is keeping you from drinking your fair share, add a bit of lemon, mint or cucumber to jazz up the taste.
5. Carry a water bottle with you wherever you go.
6. Set a reminder on your phone to drink water every hour.

Many of my clients are coming to me and asking about gluten – what is it and why are people avoiding it? Why all of a sudden is everyone talking about gluten and who should be concerned? I hope to answer these questions in this article.

Gluten is a storage protein that is found in wheat, rye, barley, and some oats Oats contain gluten from contamination in the facility. The main two groups whereas gluten is problematic are for people with Celiac disease and gluten sensitivity. Celiac disease is one of the most common genetic disorders in the world and affects about 1% (~300 million people in US alone) of the population. It is an autoimmune disorder where the body attacks itself. Every time even small amounts of gluten are eaten, the body attacks itself and the lining of the small intestine. The small intestine is where we absorb most of our dietary nutrients. Therefore, malabsorption and malnourishment can occur if the small intestine is affected. A lifelong and strict gluten-free diet is necessary with this condition.

Gluten sensitive people test negative for Celiac disease but symptoms improve when gluten-free. Gluten sensitivity occurs in about 6-10% of the population. This means that 90% of the population has no sensitivity to gluten at all! Gluten sensitivity often affects people with Irritable Bowel Syndrome (IBS), autoimmune diseases (Rheumatoid Arthritis, Multiple Sclerosis, Crohns, and Type 1 diabetes), and individuals with inflammatory conditions (Lyme disease, fibromyalgia).

The symptoms for both types of people overlap which can be confusing. Common symptoms include stomach pain, diarrhea, gas and bloating. Symptoms can sometimes be silent even while damage is still occurring. Long term health risks for Celiac disease include anemia, osteoporosis, cancer, infertility and other autoimmune diseases.

It is always recommended to get tested for Celiac disease before going gluten-free because individuals must be eating gluten for the test to be accurate. A celiac test is a blood test that is about 95% accurate. There are no great diagnostic tests yet for gluten sensitivity. Try a gluten-free trial for 2-3 months to see if symptoms improve.

So how does one adapt a gluten-free lifestyle? The important point is to eat REAL and unprocessed foods. Elimination of gluten will then be straightforward. Real foods include fruits, vegetables, nuts, seeds, beans, eggs, milk, most yogurts, chicken, fish, wild rice, herbs and honey. Gluten-free grains include amaranth, brown, white, and wild rice, buckwheat, corn, millet, quinoa and teff.

Dining out and social occasions can be the biggest challenge. Always ask questions and look at the food packages. Certain organizations certify foods as “Gluten-Free”. We have labeling laws for wheat – it will either be listed in ingredients or it will state at the bottom, “Contains Wheat”. Some medications and supplements also can contain wheat. Also, scan for words like malt, malt flavoring, malt vinegar, brewers yeast, and beer (these foods contain barley). Other foods to avoid include spelt, durum flour, kamut, semolina, bulgar, farina and graham flour.

Are “Gluten-Free” foods always healthy? This depends. The ingredients will be a good indicator whether or not the food is a healthy choice or not. Just because a food is labeled as such does not necessarily indicate it is healthy. Stick with foods containing wholesome ingredients with words you can pronounce and understand. Still confused? A Registered Dietitian can work with you to better understand if elimination is right for you.

Here is a simple and delicious gluten-free cookie recipe to try:

Easy Gluten-Free Blueberry Crisp

Ingredients:

• 2 pints fresh blueberries, or any berries, picked over, rinsed, drained
• 1 cup Pamela’s Ultimate Gluten-Free Baking & Pancake Mix or GF baking and pancake mix
• 3/4 cup organic light brown sugar, packed
• 1 teaspoon ground cinnamon
• 1/3 cup Spectrum Organic Shortening

Instructions:

1. Preheat oven to 350ºF. Generously schmear a pie plate or 8×8-inch baking dish with butter or vegan shortening.
2. Sprinkle a pinch or two of the Pamela’s mix onto the blueberries and toss to coat. Pour the blueberries into the bottom of the dish.
3. In a mixing bowl, combine the 1 cup of the gluten-free baking and pancake mix with the brown sugar and cinnamon. Add in the shortening by hand; and rub the mixture between your fingers until it resembles sugary coarse crumbs.
4. Layer the crumbs over the blueberries. Bake in a preheated oven until bubbly – about 30 minutes.

Serve warm, topped with a scoop of vanilla ice cream, frozen yogurt, or your favorite non-dairy frozen dessert, if desired.

Makes four generous servings.

Recipe Source: glutenfreegoddess.blogspot.com