Thanksgiving Survival Kit: How To Avoid Overeating

It’s true. For some reason we have equated Thanksgiving to “the all-you-can-eat-holiday.” Some research has shown that people eat up to 3,000 calories at dinner alone, meaning that the average person eats around 4,500-5,000 calories a day during the holiday, well above the daily recommendation of ~2,000.

The following are a few tricks of the trade. I promise, they work!

*Don’t skip meals. If you eat a light breakfast and lunch, you won’t be starving for dinner and therefore, you will be able to make better food choices.

**Maximize those healthy sides!  Whether you are having dinner with family, friends, or hosting yourselves, ensure there are at least three healthy foods available. Half of your plate should be overflowing with healthy sides. Some ideas: sautéed vegetables, mixed greens, green beans, or sweet potatoes (low in fat). 

*Chew your food and slow down. There is no reason to eat everything in 5 minutes. It is not a competition. So, enjoy the food and the company.

**Save it for later. My biggest challenge is feeling like I am missing out on all the good food. So, I started saving a plate for the next day. That way, I avoided overeating, skipped seconds and got to try everything. 

*Don’t forget to double fist. If you are going to drink alcohol, always drink water. It will slow you down, help hydrate you and adds no calories to the equation.

**Dress to impress. If you wear fitting clothing, you will be more conscious of when your pants/skirt/dress start feeling a little too snug.

Most importantly, enjoy your family and friends and have a happy and healthy Thanksgiving!

SPECIAL PROMOTION: Starting in December, the individualized “3 Week Challenge” will commence. The program consists of 3 50-minute sessions over a 3-week period in which we focus on cleaning out your diet, incorporating meal planning/scheduling, and integrating home cooked meals. The cost is $200. For appointments and inquiries: bushwicknutrition@gmail.com  

Office Hours: Tuesday & Thursday: All Day. Monday, Wednesday, Friday: 6 to 9pm. By appointment only.

Pic from TheVaultDFW from Flickr 

Pic from WishUponACupcake from Flickr

Inspiration from: HuffPost Healthy Living , Fit Sugar 

Food that Helps You Sleep

Pictured: Fiana Fitzgerald after a good nights sleep. 

The recommendation to get at least 8 hours of sleep a day is not new. Yet recent research suggest that not getting enough sleep, even short term sleep deprivation, can lead to mental stress, attention deficit, and may stimulate a person to consume more food, which ties in to additional studies finding a correlation between inadequate sleep and obesity.

The following are Zzzzz tips:

Be Melatonin-Smart

• Melatonin is a hormone that helps regulate sleep and synchronize the circadian rhythym. It is a powerful antioxidant that is naturally produced in the body and starts reaching its peak serum levels after nightfall, around 9 pm, and last up to 12 hours. Foods high in melatonin are: tart cherries and/or tart jerry juice, tomatoes, olive oil, wine/grapes with skin, beer and walnuts. 
• For supplements. General recommendations are: 0.5- 3 mg 45 minutes before sleep. Always consult your doctor since side effects can arise including morning grogginess, sleepiness and small changes in blood pressure. 

Emphasize L-Tryptophan 

• Think turkey! (perfect timing ;) The amino acid tryptophan is the precursor to the hormone serotonin, which is said to produce relaxation and stable sleep. Other tryptophah-rich food are: chicken, soybeans, tuna, shrimp, salmon, milk, cheese, cow’s yogurt, beans and cashews.  

Highlight Complex-Carbohydrates 

• Carb-rich foods help L-tryptophan function better in the body. Foods such as whole grain bread, pasta, whole grains (brown rice, quinoa, amaranth, millet, etc), and sweet potatoes aid a good nights sleep. 

Go Herbal 

• Chamomile tea especially is said to create a “hypnotic-effect” in sleep-deprived rats. Yet, many herbal teas (caffeine free) can help settle the stomach and induce relaxation.  

AVOID: caffeine/energy drinks (especially after 3 pm), heavy alcohol consumption, and big meals before bed (at least 3 hours before bedtime). 

Sample Zzzz Meals: 

1. Turkey & spinach sandwich on whole grain bread with a handful of grapes. 
2. Salmon with brown rice + green salad with olive oil. Served with a glass of red wine. 
3. Natural yogurt sprinkled with tart cherries and walnuts. Served with chamomile tea. 

Resources: 
SleepFoundation.Org 
TheWellness Advisor.com Spring/Summer 2012
Integrative Strategies for Cancer Patients, World Scientific 2012

Tortilla Española

When you think about a Tortilla Española or the Spanish Omelet, you don’t particularly think about how nutritious it is. But learning how to make it (in the midst of Hurricane Sandy) with my good friend Monica, I realized it wasn’t so bad after all!

Ingredients:

• 6 small potatoes (red potatoes are best)
• 1 medium onion
• 7 medium eggs
• 1/3 cup of olive oil
• Salt & Pepper to taste

Step 1: Peel potatoes. A key to making a patata is to cut or rather “scoop” the potatoes into thin, irregular pieces so they become soft while cooking. Chop onion into ½ inch pieces. Step 1 ½: Place olive oil, onion and potatoes into a 9" saucepan. Cook at medium temperature for 30 minutes or until potatoes are cooked.

Step 2: Batter eggs with salt and pepper. Add potato mix to eggs, but leaving the extra olive oil out. This helps reduce the fat by at least half. Optional: add diced peppers for sweeter taste and more color.

Step 3: In the same saucepan, add egg and potato mix. Make sure that the pan is evenly coated with olive oil so it doesn’t stick. Cook for 10 minutes at medium to low temperature. When you see that the corners are cooked and slightly browned, you turn it over (like an omelet) by using a big plate. Then slide it back into the saucepan to cook the other side- 4 minutes should be enough. 

Step 4: The tortilla can be displayed on a cutting board. You can serve it with pico de gallo, baguette, or alone! It can also be a great meal, especially for a hearty breakfast.

 

Nutrition facts are based on 8 servings (just cut it like a pizza): 198 calories, 7.6 grams of protein, 8 grams of fat.

My counseling hours are posted below. I am offering a complimentary 10-minute phone session for those interested in learning more about the nutrition programs.

• Tuesday & Thursday: All Day. By appointment only. 
• Monday, Wednesday, Friday: 6 to 9pm. By appointment only. 

Contact me at bushwicknutrition@gmail.com

Homemade Granola. A classic! 

Granola can be served on top of yogurt, as a topping for whole wheat pancakes, or as added crunch to peanut butter spread on toast! 

Ingredients:

• 1 cup rolled oats
• 2 TBS olive oil
• 2 ½ TBS Agave nectar
• ½ tsp salt
• ½ tsp cinnamon
• ½ tsp vanilla extract 
• 2 TBS flax seeds
• ¼ cup of walnuts or almonds or hazelnuts 
• ¼ cup of golden raisins or cranberries or cut-up dried apricots 

Instructions:

1. Preheat oven to 300F. 

2. Mix oil, Agave, vanilla, cinnamon, and salt in a large bowl. 

3. Slowly add flaxseeds and oats to the bowl. Mix well, until oats are fully coated. 

4. Spread out granola onto a parchment paper or baking dish and bake for 10 minutes. 

5. Stir well, add nuts, and bake for another 10 minutes or until oats are golden.

6. Add raisins and allow to cool. 

FYI. Oats will get crispy as they cool, so don’t worry if they seem soft when they’re hot. 

Thank you to Margot Q for the added inspiration. 

Sandy-Inspired Recipes: Huevos a la Napolitana

For those of you who are stuck indoors because of Hurricane Sandy, I wish you all the best during these next few days. And I hope these recipes keep you warm and healthy.

For all other readers- enjoy! 

The following recipe is probably the best egg dish I’ve ever tried in my life! Huevos a la Napolitana are light and fresh, and so easy to make. Thank you Monica for introducing me to this recipe! 

Servings: 4 

• 3-4 medium-sized tomatoes 
• 4 medium-sized eggs (preferably free range)
• 2-3 TBS Olive oil 
• Handful of fresh basil 
• Salt & Pepper to taste 

Step 1.Cut tomatoes into small cubes as well as half the handful of basil into small strips. Heat 2 TBS of olive oil in a 10" saucepan and add tomatoes and basil at low heat for approximately 10 minutes or until tomatoes are soup-like. Sprinkle salt and pepper to taste. 

Step 2.Add whole eggs on top of tomatoes, making sure egg yolks stay intact. Cover immediatly and leave covered for 5-7 minutes or until the eggs reach the desired consistency (runny or fully cooked). 

Step 3.Splash the last tablespoon of olive oil before serving. Serve with a few slices of whole grain toast/baguette and a garnish with basil.  

Stay tuned for additional recipes!

My counseling hours are posted below. I am offering a complimentary 10-minute phone session for those interested in learning more about the nutrition programs.

• Tuesday & Thursday: All Day. By appointment only. 
• Monday, Wednesday, Friday: 6 to 9pm. By appointment only. 

Contact me at bushwicknutrition@gmail.com

Vitamin D: The Need for Supplement and Sunshine

Vitamin D is one of the most common nutritional deficiencies affecting 70 to 97% of adults across all ethnicities. Many are aware of the integral role vitamin D plays in regards to bone health, but it is also essential when it comes to hormones and how they influence metabolic pathways, cellular functions, and gene expression (approximately 2,000 of them!). 

Proper levels of vitamin D- >30ng/ml- have been associated with:

• prevention of certain cancers
• prevention of upper respiratory tract infections, asthma and wheezing disorders
• support to muscle strength
• prevention of autoimmune disorders such as type 1 diabetes, crohn’s, and rheumatoid arthritis 
• help with mood-related health including SAD (seasonal affective disorder) and sleeping disorders
• reduction of heart attack risk by 50%

Contrary to major belief, the sun - in moderation - is not bad. After all, sun exposure is what helps our skin make vitamin D! As little as 5 to 30 minutes of sun exposure between 10am and 3pm at least twice a week to the face, arms, legs or back, without sunscreen, is usually enough to prevent deficiencies. Another trick is to estimate the amount of time it takes for you to get “mildly pink” skin, which is the equivalent to 10,000-25,000 IU of vitamin D. 

Note: Even using SPF 8 reduces your skins ability to make vitamin D by 90%! 

But… what can we do in the colder months? 

Unfortunately, there are not a lot of options when it comes to vitamin D-rich foods. Shitake mushrooms (sun-dried), fresh/wild salmon, and cod liver oil are probably the highest dietary sources of vitamin D. The rest you can get from supplements. 

My suggestion is to check your vitamin D at your yearly check up. Based upon your serum levels (measured by 25 (OH)), the dosing guidelines are as follows. Dosage is per day and for adults only.  

• < 20ng/ml   =    Deficient 
• 21-29ng/ml =    Insufficient/ At risk 
• ≥30ng/ml    =    Adequate/ Sufficient 

• Adequate: 600 IU  
• At Risk: 1500-2000 IU 
• Deficient: 4000 IU 

Tolerable upper limit has been set at 4000 IUs per day for >9 years old, although this is a conservative level. 

Vitamin D3 (cholecalciferol) is the preferred form. If you’d like suggestions on over the counter supplements, write to me directly at bushwicknutrition@gmail.com 

References:

• -Office of Dietary Supplements. National Institutes of Health  
• -Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC. The National Academic Press. 2010.  
• -Holick MF, Binkley NC, Bischoff-Ferrari HA, et al. Evaluation, Treatment, and Prevention of Vitamin D Deficiency: and Endocrine Society Clinical Practice Guideline. J Endoclin Metab. July 2011.
• - Holick M. The vitamin D solution. Pair supplementation with sensible sun exposure. HealthETimes. 2012. 2 (5):14-17. 

While Traveling à la Pinterest

I recently went on vacation. My husband and I wanted to do it as the Europeans do it… so went for three weeks!

On our time off we visited inspiring places, breathed in the old (very old) and the new, and tried traditional as well as fusion foods. 

I also wanted to keep a mental and visual list of things we can all do while on vacation to fully experience each place (including all the rich foods and sweets drinks) without falling off the proverbial wagon of healthy eating or regular exercising. 

The following are some of the highlights with a few theories inserted in between.

(For more tips visit my “While Traveling” Pinterest page, which is sort of new and which I’m loving.)

Tip 1. Only eat two meals per day- indulge in a substantial breakfast and an early dinner- and feel free to try important local delicacies in between. When we travel, we tend to overeat. If you only eat two meals per day, you give yourself the opportunity (and space) to try regional foods without feeling overly stuffed. Important to note, this rule does not apply if your “delicacies” are a sundae at McDonald’s. 

Tip 2. Somewhat related to tip 1, but in order to “have your cake and eat it too” you need to 1.) have the smaller portion and 2.) share (your cake) whenever possible. 

Tip 3. Always take healthy snacks with you, or else you’ll end up with little to no choices. 

Tip 4. Drink water whenever you can. Try not to fill up on empty calories and save your calories to try new foods!

Tip 5. If you follow tip 1, your early dinner will provide more than enough time to walk after your meal. There is no better way to digest than walking and giving your body a time to catch up. Try to avoid eating too late, which will only disturb your sleep and make you feel bloated in the morning. 

For more tips, click here! 

I hope you’ve been enjoying the new Bushwick Nutrition. It is a practical, exciting, fun, tasty, and affordable tool to help you learn to love healthy eating and a healthy lifestyle. 

NEW!! Follow me on Pinterest as I plunge into the complicated world of healthy eating while traveling. Expect a lot of olive oil and fresh food while I drive a rental Fiat through Italy and Greece! 

Tumblr posts will reconvene October 2nd. Subscribe to email notifications of new posts or simply through the RSS reader. The twice-a-week posts are short, informative and fun! 

In addition, starting in October, Bushwick Nutrition will be available for individual nutrition counseling at the Bushwick office or from the comforts of your own home, office, or by phone/gchat. Stay tuned for special fall program promotions!  

See you on Pinterest and stay healthy! 

Food Nerd: Water Cooler Knowledge

I recently found this little booklet called Wellness Made Easy: 365 Tips for Better Health (one tip for each day of the year!). And even though I will not list all of them, I thought these 13 tips/facts were interesting and if anything a cool conversation starter! 

#14. For a juice high in iron, try prune juice. One cup provides about 17% of the recommended intake for women, and 30% for men. Just beware of the fruit juice lingo- check the label on anything called “beverage, drink, punch, juice blend, juice cocktail, or anything ending in -ade” since it’s likely to contain more sugar and little fruit. 

#38. When baking, use applesauce or prune/banana/pumpkin puree instead of butter, margarine, or oil to cut down on the fat. Use equal parts. 

#40. Even though we only need 70mg per day of vitamin C, there is a great belief that taking mega doses will help our immune system. To get the most out of your vitamin C pills, divide the dose in half and take it twice a day. The body eliminates vitamin C in about 12 hours, therefore this will keep the blood levels high throughout the day. FYI- mega doses of vitamin C are generally considered safe since we eliminate what we don’t need in our urine. 

#63. Make your own low-fat tortilla chips. Cut the 6" tortillas into triangles and put them in the oven at 400F for 10 minutes or until crisp. This is especially useful when the tortillas are already a little stale! 

#70. Eat sweet potatoes. Despite the word “sweet” in their name, they have the same calories as regular potatoes and have 3.5x more beta carotene. To get the most nutrients, eat the potato skin- it has more fiber, iron, potassium, and B vitamins than the flesh. 

#78. Make a lower fat dressing. Make a 1-to-1 oil and vinegar solution, instead of 3-to-1. Or use lime/lemon, balsamic/rice vinegar, or salsa as your dressing. 

#79. If possible, weigh your bagel! Every ounce has ~80calories, and now a days bagels are up to 5-6 ounces! Do the math and it’s kind of scary! 

#96. When ordering a burger, nix the bacon and cheese. It adds up to 250 calories or more, not to mention saturated fat, cholesterol, and sodium. 

#104. You don’t have to avoid all red meats, just choose leaner cuts like tenderloin, top loin, or sirloin. Remember: Lean= Loin. A well trimmed/lean meat is ~180calories/8 grams of fat for a 3-ounce serving (after cooking). 

#133. If you have a tough cut of meat, you can tenderize it will kiwi, papaya, or pineapple due to their natural enzymes. You can also puree the fruit and use it as a marinade. Let sit for ~30minutes before cooking. 

#139. Light beers are only slightly lighter in calories, not alcohol. Light beers average 100calories per 12oz compared to 140calories for regular. 

#157. Make your own topping by “melting” a half cup of berries with 1 tsp of sugar. Put them in a saucepan, mash lightly, and add a tiny amount of water if necessary until the sugar dissolves in the juice. Ta da!- you just made a replacement for butter or syrup. 

#160. Spread mashed avocado on your sandwich/wrap instead of butter/margarine/mayo. One TBS is 25 calories vs. 100 calories respectively. 

If you would like the full pdf.file, shoot me an email at bushwicknutrition@gmail.com, and I will send it your way! 

Oh Canola Canola

So, initially, I was a huge supporter of canola oil because it’s one of the healthiest choices in terms of fat breakdown. It’s a good source of monounsaturated fats that can help reduce “bad” cholesterol and lower the risk of heart disease. It’s also the richest cooking-oil source of ALA, the omega-3 fat that has been linked to heart health. But most importantly, it was my “go-to” oil since it is so versatile- the taste is neutral, it has a medium-high smoke point (meaning I can cook it above 300F unlike olive oil), and I could use it for baking as well as sautéing! But, when I finally got around to doing my research, I discovered a few disappointing facts:

1. Canola is not a seed, plant, or nut; it’s a made up word composed from “Canada” and “Oil” i.e. Canadian Oil.
2. It is, however, made from the rapeseed plant (part of the mustard family), which by nature can be toxic in large quantities, and engineered to be “canola.” Granted, since 1991, rapeseed production has shifted to rapeseed “double zero” that has low content of the toxin erucid acid. And canola oil is not genetically engineered like soy or corn oil, but selectively bred to enhance certain desirable traits, much like Fuji apples.
3. Manufacturers say it is safe to use, but it has been linked to respiratory distress, constipation, anemia, irritability, and even Mad Cow Disease (rapeseed was being given as animal feed, until humans started getting sick). The research is a little iffy on this, so it’s simply speculation, but still!
4. Rapeseed oils have been naturally used for industrial purposes such as insect repellent, lubricants, fuel, soap, plastics, and synthetic rubber. Yet canola is altered rapeseed oil.  

WHAT TO DO?

I honestly do not buy canola oil anymore. This decision has led me to venture out and try other, more natural oils. If you have canola in your cupboard, don’t throw it out, but think about a healthier alternative on your next cooking oil-run.

The below are equally versatile, healthy oils. They are listed from high (>400F) to medium smoke points:

• Almond (high smoke)
• Avocado (unrefined raw)
• Hazulnut (very nutty)
• Sunflower (high oleic)
• Peanut (perfect for stir fry)
• Sesame (nutty, keep refrigerated)
• Walnut (high in omega-3)
• Flaxseed (*no heat oil!) 

If you are interested in a 10-minute complimentary consultation, contact me at bushwicknutrition@gmail.com. Include your name, number, and best time to reach you. 

SoyaTech

Cleveland Clinic 

EatingWell

The Skeptic Detective 

Burger Revamped

We technically have six more weekends of Summer, which means, we have six more weekends of BBQ’s. So, instead of feeling guilty about the occasional burger, I just made it work for me.

Below is a very simple recipe that only requires 6 ingredients including salt & pepper.

Why, you ask, do I not feel the pang of guilt? These burgers…

• have more fiber
• are lower in saturated fat and total calories 
• are juicier (since vegetables naturally have more water capacity than meat)
• and they are cheaper!

Serving: 10 4oz burgers

Calories: ~165 calories w/o bun or condiments

Ingredients:

• -2 pounds of 95% lean ground beef
• -1 small sweet potato, minced
• -1 small onion, white or red, minced
• -1 TBS of vinegar
• -salt & pepper to taste
• a few pieces of jalapeño (optional)

Mince sweet potato and onion. Place vegetables in a bowl and add vinegar. Make sure to mix well. The vinegar will help soften the cell walls of the vegetables as well as tenderize the meat. Add salt and pepper. Last but not least, combine with ground beef. Once all ingredients are mixed well, make 4 oz patties (approx. about the size of your palm- including width).

Happy BBQing! 

Ginger. The Zest of Life.

Anyone who knows me, knows I LOVE ginger. 

It’s something about the combination of spicy and sweet, but also about its awesome health properties. The rhizome or underground stem has been used as medicine in Asia and India over 2000 years. It can be used fresh, dried and in powder form, or as a juice or oil.

Ginger has countless uses. Mentioned below are those with the most historic and research backing. 

Stomach Discomfort: it can help soothe the intestinal tract by eliminating intestinal gas and relaxing your stomach. That’s why it’s commonly used for motion/morning sickness, colic, upset stomach, chemo-induced nausea, and loss of appetite. It has also been used as a mild-laxative. 

Anti-Inflammatory: ginger has antioxidant effect due to a compound called 6-gingerol, which is thought to help decrease joint pain in rheumatoid arthritis and pain in osteoarthritis as well as improve mobility if they consume it regularly.  

Immune Boosting: ginger has been known to keep a cold at bay, help with upper respiratory infections, and cough.  Researchers have found that it also has potent germ-fighting agents that help fight infection. 

Detoxifying: Aids in a good, healthy sweat. 

Morning Sickness Prevention: Studies have shown reduction in nausea and vomiting in some pregnant women. Note: It’s a must to share all herb-taking information with your doctor. 

Weight-management? The newest research suggests that ginger could play a role in weight management showing enhanced thermogenesis (faster burning of calories) and reduced feelings of hunger with ginger consumption. This is interesting, yet not completely solidified. Even though, 1 heaping teaspoon of fresh ginger is only 4 calories! 

HOW MUCH? The amount of adequate intake is unclear since the amount of active compounds vary. Yet, it is clear that both combined and continuous uptake produce increased benefits. Some guidelines based on Natural Medicines Comprehensive Database are:  

For nausea/gas/indigestion: 2-4 grams of fresh root daily (1 tsp) or maximum of 1 g of powdered root (2 ginger capsules or ¼ of a teaspoon) 

For morning sickness and arthritis pain: 250 mg 4 times daily (1 gram a day maximum). Talk to your doctor before taking ginger.

WHERE TO BUY? Fresh ginger root is available year round in the produce section. If possible, choose fresh ginger over dried since the flavor is better and contains higher amount of active ingredients. Make sure it is firm, smooth and free of mold. If you buy powdered form, store in the fridge for an extended shelf life. 

HOW TO PREPARE? Remove the skin with a paring knife or peeler. You can slice it any way you want. I’ve found that cutting it in smaller pieces strengthens the flavor. 

HOW TO MAKE GINGER WATER:  Boil 2 to 3 liters of water. In the mean time, remove and cut 3-5 inches of fresh ginger. Add to boiling water and simmer for 20-30 minutes. Cover pot for a stronger taste. Wait 5 to 10 minutes for it to cool.

Use ginger water for:

• Tea. Add 1 tsp of your choice of sweetener, or not! (You can also buy Ginger Yogi Tea, delish!)
• Ginger lemonade. Simply combine ginger water with lemon juice and a little Agave nectar. 

Use cooked ginger pieces in:

• Rice, stir-fry, soups, pureed sweet potatoes, or sautéed veggies. 

Use both to make White Ginger Sangria. 

1-Make ginger water and strain most of the water until the pot is only left with a little water and ginger pieces. 

2-Muddle (fancy word for combine) the ginger with 1 tablespoon of sugar. 

3-Mix 1 bottle of white wine, 1 liter of ginger water, muddled ginger, 1 apple and 1 orange and let sit overnight. Before serving, add sparking water for fizzy effect. 

Even though ginger is generally recognized as safe (GRAS), talk to your doctor if you are taking blood-thinning, diabetes or high blood pressure meds. 

Medline Plus 

PubMed 

University of Maryland Medical Center 

Breakfast&Pop (#3!)

What’s the big deal with breakfast? The truth is- a healthy breakfast jump-starts your day and benefits your overall health. A good breakfast helps:

• stabilize your blood sugar levels
• refuel your body 
• maintain body weight by staving off hunger and
• avoid unhealthy snacking in the morning 

Research has even shown that those who eat breakfast tend to make better choices throughout the day. That said, the Nutrition Journal also stated that a large breakfast can lead to higher total daily calorie intake. 

Bottom line: Don’t skip breakfast and avoid the bacon/egg/cheese bagel from the corner cart. The ideal breakfast is somewhere in between! 

If you were looking for a fast, healthy, and dare I say, cool way to start your morning, try my Breakfast Pop. 

~60 calories, 2 grams of protein, 2 grams of fiber 

Servings: 10 pops (or… 3.5 cups of a delicious smoothie) 

• * 2 cups of frozen blackberries, thawed (or any kind of berries!)
• * 1 cup of fat-free unsweetened Greek yogurt
• * 4 TBS of Agave nectar 
• * 1 TBS of chia or flax seeds
• * ½ cup of water or as needed 

Mix all ingredients in blender. Ensure it adds up to ~3.5 cups. Blend. Add to pop maker and freeze. Enjoy on a hot summer morning! 

Needless to say, this is a great way to increase fruit intake with kids! 

Pictured: Gabriela & Santiago Campos, my niece and nephew. 

EverydayHealth

Under the Sea

As the environment worsens and the fish industry grows, the debate on whether it’s safe to eat fish continues to cause confusion. But based on strong evidence, the benefits of modest fish intake, excepting a few selected species, outweigh any of the possible risks. Simply stated, go fish! 

Healthy benefits? Yes, sir! Fish are high in: 

• Micronutrients such as vitamin A and D as well as minerals like iodine, selenium (antioxidant), and calcium (especially when consumed with the bones i.e. sardines)
• Lean protein 
• Best source of essential omega-3s, which we can only get from our diet 

Mercury? Yes, unfortunately… Mercury occurs naturally in our environment (rocks, soil, volcanoes) and is also a byproduct of fossil fuels, forest fires, deforestation and mining. The mercury seeps into the water – under the sea – and bacteria convert it to methylmercury, the form easily absorbed by tiny aquatic organisms. Fish then eat these organisms and we, in turn, eat the fish. Because methylmercury binds to the protein in the muscles of the fish (i.e. fish fillet) there is no way to remove the methylmercury prior to consumption. Some of the main concerns with ingestion of methylmercury involve brain/nervous system damage, reproductive function, hormonal changes, and higher incidence in premature births. 

Which fish is better/worse? 

WORSE=The larger predatory fish, which eat the smaller fish, have the highest levels of methylmercury in their meat such as shark, imported swordfish, king mackerel and tilefish.

BETTER=Fatty fish that contains oil through the body, not just the liver, are canned light tuna, catfish, pollock, salmon, sardines, herring, halibut, and trout. But honestly, I would suggest downloading the pocketsize Seafood Watch guide that provides specifics by state, and whether farmed or fresh is better (in terms of methylmercury content). It’s the best fish cheat sheet!

What is considered “safe”? The Environmental Protection Agency (EPA) states that 0.3mg/kg of body weight per day is considered safe for human consumption. If you want to know specifics on a fish you eat frequently, follow this link. 

Local fish? Check local advisories. No advisory? Stick to 6 ounces in one week. 

Bushwick Nutrition’s (and EPA’s, FDA’s) dietary recommendations: Eat up to two servings (6 ounces) of low-level methylmercury-containing fish, weekly, for the greatest health benefits. This recommendation also applies to pregnant or soon-to-be-pregnant women. 

Canned tuna? Hell yeah! Stick to canned chunk-light to avoid greater methylmercury content. I personally do not love cooking fish at home, so I enjoy canned chunk-light tuna, low sodium.

Pictured above is one of my favorite speedy-dinners: tuna, olives, celery, and tomato combined with a little olive juice. Eat with a few celery sticks or a handful of pita chips.

A following post will talk about omega-3 supplements in detail. 

Environmental Protection Agency 

Harvard School of Public Health 

Snackin' Smart

Not because it’s summer, it means that we should give up on all our hard work during the long winter and spring months. On the contrary- this is the time we should continue our healthy habits and in the process, show off some skin! 

Some of the tricks, or strategies, I’ve found helpful for healthy snacking are the following!

1) First and foremost, snacking should have a purpose. Whether the purpose is to speed up your metabolism, avoid overeating, get a boost of balanced energy, control blood sugars, or help gain/maintain weight, make sure that your current snacking habits have a purpose.

2) A good caloric guideline is to not exceed 200 calories per snack. Oh, and a maximum of 3 snacks per day! 

3) Plan ahead. Preparation is key to healthy snacking (and eating, actually). Helpful tips are packaging your snacks in advance by using reusable containers, sandwich bags, or foil wrap. And as long as you practice safe cooking- it’s awesome to use leftovers! 

4) Redefine a healthy snack. Of course- it would be great if you could eat fruit and nuts as a snack, but when push comes to shove, maybe those options are not available (while traveling, stuck at work, etc). So, the next best thing is to eat a smaller portion of the unhealthier snack. 

Below are some healthful snacks- all below 200 calories. These are just some ideas to get you snackin’. 

The Sweet Stuff: 

• 6 oz fat free frozen yogurt with 1 cup of fruit or ¼ cup of granola 
• 2 rice cakes with 1 TBS nut butter  and 1 tsp of honey or Agave nectar
• PB&J: 2 slices of reduced-calorie whole wheat bread with 1 TBS of nut butter and 1 tsp of jelly 
• smoothie with 1 cup of rice/almond milk (unsweetened), 1 cup of fruit, and ½ cup of ice 
• 1 medium banana with 1 TBS of nut butter and a few raisins
• ½ cup of trail mix 
• 1 cup of fruit 1 with 12 almonds, 12 cashews, 20 peanuts, 29 pistachio nuts
• nutrition bars: Luna, Zone, Kashi, Kind 

A Salty Goodness:

• 1 part skim string cheese with 1 small apple 
• 1 cup of veggies (i.e. bell pepper strip, carrots, etc) with ½ cup of hummus 
• 4 whole-wheat or 2 wasa crackers with ½ cup of cottage cheese
• 2 TBS of guacamole or ½ cup of salsa with 1 oz of sprinkled cheddar cheese and 15 to 20 baked tortilla chips
• 1 cup of edamame beans with salt to taste (do not pack tightly..)
• 3 cups of light popcorn with 1 tsp of olive or flaxseed oil and salt to taste 

Inspired by J Schaeffer. Smart Summer Snacking. Today’s Dietitian. June 2012. 

Spice Up Your Guac!

Avocados are my favorite fruit. I honestly can eat them with anything (or even on their own). That said, I can’t get enough guacamole! So, I decided to break down the infamous guacamole recipe.

Spicy Guacamole

Servings: to share.

Ingredients:

• 4 avocados
• ¼ white, medium-sized onion (about 1/3 cup)
• 1 ½ limes
• 1 handful of cilantro
• ½ medium-sized tomato (preferably organic or local)
• ½ - 1 red chile serrano (optional, but delicious!)
• Salt & pepper to taste

Step 1: Mince white onion and red serrano. Place in a cup. Ahem, the Mexican flag with veggies…

Step 2: Add lime juice to mix. This will help soften the skin of the onion and serrano, making it easier to digest, and will even out the taste.

Step 3: Mince cilantro and mix in with serrano, onion, and lime juice.

Step 4: Mash avocados.

Step5: Combine avocados with onion, serrano, lime, and cilantro. Sprinkle salt and pepper to taste.

Step6:Cut tomatoes in small pieces. Eliminate any juice from the tomatoes; this will only make the guacamole soggy. Add tomatoes right before serving.

Step7: Sprinkle salt and pepper to taste.

Step8: Enjoy with whole, grain or corn tortillas!

What's in a label?

Truth. Reading a nutrition facts label can be daunting, or if anything confusing. Therefore, making healthy choices becomes not only harder but burdensome.

So, I broke it down for you. When you are in doubt, remember these simple steps and how they apply to you.

Food Item: Dairy-Free Veggie Pizza

1) Serving Size & Servings per Container. This is an important piece of the puzzle, because it gives you the big picture. For instance, now I know that if I eat the whole pizza (not recommended…) I have to multiply it by 3, because there are 3 servings in one container.

2) Calories. As I mentioned in a previous post, calories are important, especially when it comes to weight management. If you are looking at this serving of pizza as a meal, it might be a good option (combined with a green salad, of course), but this particular food may be too high in calories to be considered a snack.

3) Saturated Fat & Trans Fats. Now, most entities will tell you to decrease all fats (including total fat) from your diet. I don’t agree.

• I do agree that you need to decrease saturated fat in your diet to a maximum of 10% of your total calorie intake. So, based on the label, a serving of pizza will provide 14% of your total allotment of saturated fat for the day (based on a 2000 calorie diet). If you eat two servings it will reach up to a 1/3 of your saturated fat intake. Foods with high saturated fat are: full fat dairy, red meat, or chocolate.
• Trans Fat should be avoided completely. More on that later.

4) Sodium. If you don’t have hypertension or any precessing heart conditions, renal insufficiency, or heart failure, your intake of sodium should be <2400mg a day. Therefore, a serving of pizza is already providing more than a ¼ of your daily intake. Sad to say, this item is high in sodium. You might want to choose an option with lower sodium.

5) Carbohydrates. Total carbohydrate counting is very important when you are prediabetic/diabetic. For regular health, increasing dietary fiber provides satiety and higher nutrient intake and decreasing sugars ensures a lower intake of empty calories.

Here are a few buying tips:

• Dietary Fiber: ensure that breads: 2-3 grams per slice and cereals: 5 grams per serving
• Sugars: it’s not mandatory to put sugar on a label, so if you see it, use it! Remember that some sugars are natural in foods like fruit. We want to keep our added sugars to a maximum of 25-50 grams per day. The *ingredient list comes in handy when deciphering added sugars. See below.

6)Protein. Protein provides additional satiety and is good for muscles, tissues, and provides some energy. One size does not fit all. If you are unsure of what your protein intake should be, contact me!

* Ingredients! This is by far my favorite part of the nutrition label. Foods are listed in descending order by weight. The list will give you a good idea on whether the item is mostly food or food-stuff (fillers, preservatives, chemicals, etc).

• NOTE 1: added sugars have 10,000 gazillion names including glucose, fructose, high fructose corn syrup, invert sugar, any type of syrup, dextrose, diatase, fruit juice, fruit juice concentrate, lactose, maltose, raw sugar, and more.
• NOTE 2: even though a food can say Trans Fat= 0 grams, the ingredient list can tell you otherwise. All foods that have the words “partially hydrogenated” will have a <0.5 grams of trans fat per serving. So, if you eat more than one serving your trans fat intake can be higher than desirable.
• NOTE 3: not because it’s organic means that it’s always healthy. Just use your judgment!

If you are interested in a 10-minute complimentary consultation on weight loss and other nutrition-related issues, please contact me at alanna.cabrero@gmail.com. Include your name, number, and a good time to reach you.

Don't Be Fooled by Nutritionism

Nowadays it’s hard to think of food without thinking of nutrients- the chemical components found in food like antioxidants, fiber, or saturated fat.

The term “nutritionism,” coined by the sociologist Georgy Scrinis in 2002, refers to the idea that specific properties of foods (i.e. nutrients) are sufficient to make them healthy regardless of the other nutritional values. Therefore, the presence of a nutrient like antioxidants and the absence of a nutrient like cholesterol can instantly make a food “healthy.”

This concept really took off in the 1970’s with what I like to call the SnackWell’s Diet. Research had found that fat (all fat, at that time) was bad for the heart, so people started to obsess with fat-free everything. Henceforth, the belief that SnackWell’s cookies were healthier because they were fat-free (absence of a nutrient). We forgot that SnackWell’s are still cookies of which the main ingredients are refined/white flour and sugar, a food that is seriously lacking in positive nutritional value regardless of being fat-free.

Because of this shift in the way we view food, the food industry has been able to create countless justifications for junk food (fake food, in my book) by saying it has more nutrients than the real food. For instance, some of these health claims sound like…

*Cheerios having 50% of our daily value of folic acid (important vitamin B)
*Splenda (an artificial sweetener) having essential nutrients like antioxidants or fiber (really?)
*Candy having low cholesterol (when cholesterol is only found in animal products…)
And the list goes on and on.

It’s important to be aware of nutritionism, and know that a whole food is more than its nutrient parts. For example, a whole food will always have more nutrients than a double fiber donut, you know what I mean? (GOOD!)

A few tips to avoid being trapped by nutritionism:
- know that nutritionism sells and is often used as a sales ploy
- eat whole food (not processed or junk food)
- read the ingredient list, if you don’t recognize something, don’t eat it
- cook more– know what you are eating and how it was made from start to finish

It’s a lot easier to slap a healthy claim on a box of cereal than it is on an apple. So, be aware of these health claims and be nutritionism-savvy.

AMAZING READ: Pollan M. In Defense of Food.

Strawberry Basil Vinegar Pops

If you want to try something a little different, here’s your chance!

Healthy Pops 2

*Strawberries- these heart shaped fruits are high in vitamin C, potassium, fiber, and antioxidants.

BUYING TIP: I am never one to push for buying organic, but I definitely recommend choosing local or organic strawberries. In 2012, they were named #5 on the Dirty Dozen list of EWG’s pesticides in produce. Their skin is so thin that pesticides can easily sip in and are hard to clean out. In addition, research has shown that conventionally grown strawberries are lower in cancer-fighting antioxidants. Fresh or frozen are best. 

*Balsamic Vinegar- a naturally acidic food that is low in calories and sodium, and fat free. Yet- it’s not perfect, so it does does have a little sugar, ~3 grams per tablespoon. 

Makes 10 pops (3.5 cups = 28 ounces)

~45 calories each

- 2 cups of tightly packed, thawed strawberries
- a little less than ¼ cup of balsamic vinegar
- 1/3 cup of sugar
- ½ lime
- a handful of basil
- water as needed

Mix strawberries, sugar, vinegar, and lime in blender. Add enough water to total 3.5 cups. Blend really well. Add basil and pulse blender, enough so that you can still see little pieces of basil. Add to pop maker and freeze. 

I’m not going to lie. The taste will surprise you at first, but it is delicious! Trust me.

Recipe adapted from People’s Pops Cookbook.

Doughnut vs. Fruit: Does it really make a difference?

I was once asked if a doughnut a day versus fruit really makes a difference? And especially, what happens if you are on a health-kick, doing really really well (eating fruits, veggies, drinking lots of water) and poof! it all starts failing again. What can you do to get back on track?

My answer still stands.

Point 1- An average doughnut (no glaze, no filling) has at least 200 calories and the average piece of fruit has 60 calories. Eating a doughnut every day increases your caloric intake by 140 calories, which is 4,200 additional calories a month. That’s approximately 1 pound of additional weight gain per month. In a year, you can add up to 12 pounds to your frame by making one dietary change. Therefore, one dietary change CAN make a difference to your overall health.

Point 2- Nutrition is not one dimensional. It is not based ONLY on what you ate for breakfast or what you put in your coffee. If you messed up at breakfast, don’t wait until the next day to fix it, just eat a healthier lunch! People always do weekly (or even monthly) resolutions saying, ‘Monday I will start my diet’ or 'I will start running by next month.’ When we “fail” (fyi- I abhor that word…), we tend to give up and say we’ll fix it later. So, instead of waiting a week or even a day, get back on track one meal at a time. It lessens the guilt and the pounds. Fix it at the next meal, it works!

Adapted from Girl Habits Interview.
Pic by uberculture on Flickr