1.  Get More Sleep To Balance Your Cravings & Appetite

We don’t get enough sleep!  This comes as no surprise, as our family activities, work obligations, and on-the-go lifestyles pack our days until finally we end our night with a few hours of shut eye.   Today, Americans sleep 1-2 hours less than we did years ago.   How much sleep do adults need?  Although the amount of sleep needed varies for each person and age group, most adults need 7-9 hours per night, with at least 6 hours to properly function.  What does this have to do with nutrition?  Studies show that weight gain and overeating may be caused by lack of sleep.   Your body’s hormones respond differently when you lack the proper rest.  These metabolic changes will affect you throughout the day.  Researchers have found that those who sleep less have elevated ghrelin levels and reduced leptin levels.   Leptin, released by your fat cells, tells your brain to stop eating.   Ghrelin, produced in your stomach, tells your brain to keep eating!  These hormone differences are likely to cause overeating and increased appetite.   Bottom line:  Get more sleep!  If you’re feeling hungry and drowsy during the day, reach for a fiber-rich snack or a combination of whole grains and protein.  You’ll feel more satisfied than if you had reached for that chocolate chip bar; you also won’t go back for a second or third serving.

2.  “Eat more Whole Grains”

Do you love Carbs?  It’s OKAY to eat breads, pastas, and wraps especially when they are packed with whole grains!  Most American’s aren’t getting the recommended amount of at least 3 servings of whole grains per day!  Try the new 100 calorie sandwich thins or an open face sandwich for lunch!  Fill up on these healthy whole grains while cutting down on calories and reaching your “whole grain goal’ for the day.

3.  “Flavor Meals with Spices”

Spice up your meals with seasonings instead of added fats and oils.  The 2010 Dietary Guidelines emphasizes replacing saturated fats in your diet with healthier mono and poly unsaturated fats found in nuts and avocado. Try creating flavor with a variety of spices that can positively affect your health.  For example, curcumin, found in turmeric and curry powder, is a good antioxidant, anti-inflammatory agent, and has anticancer potential.  This spice brightens up stews and sauces for an extra kick of flavor.  A favorite of mine, ginger, also has been shown to have these same health benefits.  Add ginger to tea, stir-fries, and homemade vinaigrettes.  Cinnamon is also known for its antioxidant properties and has been shown to improve blood glucose levels and reduce cholesterol levels.   Sprinkle cinnamon on your coffee or onto a whole grain waffle to jumpstart your morning.

4.  Eat with Color: The Best of Spring

Follow the March’s National Nutrition theme and eat with color! Make sure half of your plate is full of vegetables.   Pick the fruits and vegetables in season in order to get the most nutrients out of your food!

a.Strawberries- 1 cup offers 3.5 grams of fiber and meets100% of your daily Vitamin C needs

b. Asparagus-great source of iron, B vitamins, & Vitamin C

c. Sweet Cherries- low calorie,  high in phytochemicals

d. Peas-low in fat, high in fiber. Green peas are good sources of Zinc and B vitamins while snow peas are packed with Vitamin C.

5.  “Spring Clean Your Workout”

Spring is the perfect season to start up a new exercise routine, get outside, feel the sunshine, and get moving!  Decide what changes you’d like to make and set some goals!  Find a workout buddy to keep you motivated.  Try walking in a new neighborhood or park, hit the tennis court, or try a new class at the gym for some added excitement to you dull workout routine.  Studies show that your body stops responding unless you continually work your muscles in different ways.

Wouldn’t it be nice to have a few Super Bowl party snacks that won’t increase your waistline?  If you can’t resist a few appetizers, here are a couple healthy alternatives that will keep you satisfied.  Bring either of these delicious snacks to your party and your friends will be begging for more.  Be sure to read our “Healthy Holiday Eating” blog for more tips on how to enjoy the party while making better food & drink choices!

Remember to check out Fergie and the Black Eyed Peas at half time.  How does Fergie get her amazing, fit body?  In addition to her highly active lifestyle, Fergie sticks to her customized Diet Designs meal plan.  Diet Designs keeps her healthy eating routine in check while at home and on tour.

Go Pack Go!!

Spicy Buffalo Turkey Meatballs

Ingredients:

1.25 lbs Extra Lean Ground Turkey Breast

1 carrot, finely chopped

1 celery stalk, finely chopped

1/2 a small onion, finely chopped

1/4 cup parsley, finely chopped

2 garlic cloves, finely chopped or minced

2-3 Tbsps Frank’s Original Hot Sauce plus 1 cup

Salt & Pepper To Taste

1 1/2 Tbsp Extra Virgin Olive Oil

Nonstick Spray

1 scallion, chopped, optional

Makes 16 meatballs; Serving size 2-3 meatballs

1.  Preheat oven to 350 degrees and line a cookie sheet with foil.  Spray with nonstick cooking spray.

2.  Chop veggies; combine with the turkey, hot sauce, salt and black pepper.

3.  Score your meat mixture into four and divide into 16 meatballs.  Place meatballs on the cookie sheet and set aside.

4.  Preheat a large skillet over medium high heat with Olive Oil or Cookie Spray.  Add meatballs and brown on each side, about 3-4 minutes per side.  Remove and place onto cookie sheet.

5.  Take 1/2 cup of Frank’s Sauce and pour over meatballs.  Toss to Coat and finish baking in the oven until internal temperature reaches 165 degrees, about 15-20 minutes.

6.  Remove from oven, toss to coat with extra Frank’s sauce, sprinkle with parsley and scallion.

7.  Serve it with low-fat ranch dressing and veggies.

7 Layer Southwest Bean Dip

Ingredients:

1 16 oz can nonfat refried black beans, spicy

1 15 oz can black beans, low sodium, rinsed

4 green onions, sliced

½ cup salsa fresca

½ teaspoon ground cumin

½ teaspoon chili powder

¼ cup green chiles, chopped

1 cup shredded Monterey Jack or Cheddar cheese, low fat

½ cup reduced-fat sour cream

1 medium tomato, chopped

1 medium avocado, chopped

¼ cup canned sliced black olives, (optional)

1.  Combine refried beans, black beans, green onions, salsa, cumin, chili powder, and chiles in a medium bowl.  Transfer to a shallow dish and sprinkle with cheese.

2.  Heat on high until the cheese is melted and the beans are hot.

3.  Spread the sour cream over the bean mixture.

4.  Layer the lettuce, tomato, avocado and olives.

5.  Serve with baked tortilla chips.

My Recommended Supplements for Men & Women**

B-Complex

Designs for Health B-Supreme – Take 1 capsule per day with meals.  Please contact Diet Designs to order this product

Omega Fatty Acids

Health from the Sun: Total EFA – Take 2 capsules per day with meals

Trader Joe’s Omega 3 – Take 2 capsules with or without meals

Magnesium

Twinlab Magnesium Capsules 400 mg – Take 1 capsule per day

Trader Joes Magnesium 500 mg- Take 1 capsule per day at night

Vitamin D3

Designs for Health Vitamin D3 Synergy – Take 1 capsule per day. Please contact Diet Designs to order this product

Probiotics

Jarrow Probiotics – Probiotic blends (in fridge area); take 2 capsules per day with or without meals

Probiotic Pearls – Located in the pharmacy –Take 1 pearl per day

Activz Whole 9

Activz Whole 9 – Please log on to www.dietdesigns.plantpurefoods.com to purchase this product

Immune / Energy Booster

Activz VMA (Vitamin/Mineral/Antioxidant) pack – Please log on to www.dietdesigns.plantpurefoods.com to purchase this product

**These basic supplements support the absorption of nutrients and help maintain bodily functions.  Individuals may need additional supplements for their specific dietary or medical needs.

If you eat a well-balanced diet, do you consume all of the recommended vitamins and minerals you need?  As a nutritionist, this is the number one question I receive from clients.  Although we provide balanced meals at Diet Designs, I believe that not everyone can attain their requirements through food.

Always discuss with your doctor any drug-nutrient interactions that may need special attention.  For example, when taking statin drugs, to improve blood cholesterol, stay away from grapefruit.  This fruit inhibits certain enzymes and reduces the effectiveness of your medication.  Another example is the interaction between natural licorice and antihypertensive drugs, which help reduce blood pressure.  This combination may result in hypokalemia (low blood potassium).  Also, the FDA doesn’t regulate dietary supplements!  They may force a certain pill off the market ONLY if it is proven unsafe.  Look for the United States Pharmacopeia (USP) symbol on the label for a guarantee of safety and quality.  Following this blog I’ve attached the specific brands that I suggest to clients.

Supplements come in many forms: tablets, capsules, powders, liquids, softgels, and chewables.  Most healthy people can absorb nutrients through a tablet or capsule.  For people whose digestive system is impaired from disease, such as Crohn’s disease or Ulcerative Colitis, it is best to take a bio-available form.  Your body absorbs nutrients more quickly from a liquid or powder supplement.  The active form, not the synthetic version, of the supplement is the best choice.   I encourage this later when I recommend taking Vitamin D in the form of D3.

Taking an incorrect dose of any supplement can be damaging to your health.   As research brings up new evidence for different requirements, we see a change in the RDI’s (Recommended Daily Intakes).  These levels are considered sufficient to meet the nutrient requirements of about 97% of healthy individuals.  Some populations, such as older adults and pregnant women, will not meet their requirements through an average diet.  In addition, environmental conditions and agricultural techniques decrease nutrient levels in some fruits, vegetables, and grains.

Below is my short list of what many people should be taking, even when eating nutrient dense, energy-enhancing foods.

o B-complex

• Contains Thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid or folate (B9), and cobalamin (B12)
• These coenzymes regulate chemical reactions that turn food into energy
• Supports your heart, muscles, and nervous system
• Helps promote better moods, stress management, slightly reduces the risk of heart disease and some cancers
• Regulates the brain and cognitive function, facilitates the formation of neurotransmitters
• Found in whole grains, fish, peas, soy foods, potatoes, bananas, eggs, lentils, tuna and spinach

o Omega Fatty Acids

• Omega-3 fatty acids help reduce inflammation, lower your risk of heart disease and some cancers, raise your good cholesterol
• Important for the brain
• Found in coldwater fish like salmon, tuna and cod, as well as flaxseed, walnuts and wheat germ
• Omega 6’s are found in sunflower, sesame and corn oils
• Omega 9’s are considered non-essential, can be produced by the body, found in olive oil

o Magnesium

• Low levels have been linked with osteoporosis, high blood pressure, irritability, type 2 diabetes, muscle cramps, and heart disease
• Found in foods high in fiber, such as spinach, whole grains, beans, peas, seeds, and nuts

o Vitamin D3

• Helps the body absorb calcium and critical for bone development
• Prevents cardiovascular disease, as an anti-inflammatory agent for treating congestive heart failure
• May also provide protection from several autoimmune diseases and osteoporosis
• Good sources are the sun, egg yolks and fish oils
• I encourage Vitamin D3, the active form that your body makes from sunlight

o Probiotics

• Live bacteria can help prevent certain illnesses such as irritable bowel syndrome
• Gut bacteria keep pathogens at low levels, support healthy digestion, and contribute to strong immune function

o Activz Whole 9

• Whole food concentrate includes enzymes, omegas, probiotics, and phytonutrients
• May be used as a meal replacement shake to support good digestive and immune health

o Immune/energy booster

• Tasty energy boosters packed with vitamins, minerals, and antioxidants
• Promotes alertness, stimulates brain function, and enhances overall wellness

I was recently approached by a writer to comment on “no-diet” ways to lose weight in the New Year. What did I come up with? I’ll give you just a few of my ideas that will help you stay on track with any resolutions for 2011!

•Drink enough water! Although research varies on the subject, men and women need about 2 liters per day.

•Downsize plates so eating is a visual experience.

•Try new things and make sure to have a diet full of variety.

•Eat quality foods and less processed snacks, meals, and drinks.

•Watch your salt intake. Research shows that eating excessive salt causes weight gain.

•Also, watch your sugar intake, as most people indulge their sweet tooth too frequently.

•Get enough electrolytes in your diet. Boost your potassium! Foods rich in this nutrient include bananas, potatoes, and dried apricots. Other low-calorie, high potassium foods include carrots, peppers, and brussel sprouts. Increase your levels of magnesium! This electrolyte is involved in more than 300 essential metabolic reactions and plays an important role in energy production, specifically ATP.

•Consume more calcium. Calcium-rich foods include milk, yogurt, spinach, kale, and sesame seeds. Calcium supports nerve and muscle functions, which is critical to keeping your body on the weight loss track. Also, getting enough Vitamin D in your diet from fatty fish, mushrooms, eggs, and meat may lead to a greater weight loss.

•Protein rich foods contain valuable amino acids that are linked with weight loss, increased energy, and lower fat levels.

•Exercise programs are well fueled by eating breakfast. Breakfast is still the most important meal of the day.

•Sleep deprivation causes fatigue, clumsiness, and weight gain. Getting enough sleep is crucial to proper cognitive function as well as controlling hunger.

•Find ways to deal with stress. When we feel that we’ve lost control of events, we tend to overeat and use food as an outlet to our problems.

•Make time for relaxation. Stress less, enjoy living, and you will see a change in your body.

•Adding simple exercises such as walking and yoga will help burn calories and calm your senses.

•Make these sayings your mantra or find a personal one that works for you:
o “I will not use food to mask my emotional needs”
o “I love the body I have”
o “I will make peace with my body and treat it with respect”

Along with the holiday parties, dinners with friends and family, and fast food stops while shopping, comes plenty of tempting, unhealthy choices! Don’t be fearful of enjoying a little holiday fun these next few weeks. Even during this holiday season, there are many ways to stick to your diet and be portion savvy. Using the healthy guidelines given through Diet Designs, it will be easy to navigate through the tricky, sometimes misleading recipes and restaurants.

My recommendations for the holiday season remain the same as my advice for everyday, healthy eating:

• Avoid added salt, sugars, and processed foods that may sneak into your meals and snacks.
• Spice up your meals with flavorful, light ingredients and spices, aromatic vegetables, and healthy fats like nuts and avocados.
• Interval eating is key! Space your meals and snacks to stimulate metabolism and control blood sugar.
• Use visual portion control! Learning to eat the correct portions for your body will help keep you from over eating. This also helps to control the continual grazing that tends to happen at dinner parties.
• Never go to a party hungry! Eat a salad, apple, or a yogurt first. Eat only the foods you like best and pass on the rest.
• Before you walk into a party, have a plan. Decide how many appetizers and drinks you will allow yourself and stick to your plan!!
• Think of “party eating” like a banking transaction. If you are overdrawn one night, pay back the next day by cutting your daily caloric allowance.
• When indulging in a cocktail or two, be picky! Have either a 5 oz glass of wine, 1 oz shot of tequila, 1 oz light rum on the rocks, or a vodka soda-water (with 1 oz of vodka). Flavor your drink with pear, berry, or mandarin vodka or add a twist of lime. Remember a drink counts as one snack.
• Drink lots of water throughout the day. Women and men need about 2 liters (about 68 ounces) of water per day.
• Avoid extra creamer in your coffee and tea. Stay away from gingerbread lattes, eggnog, caramel frappuccinos, and peppermint mochas. They are loaded with calories! Instead try a passion fruit iced tea, skim milk latte or cappuccino, or an americano.
• If you are preparing a holiday meal, have friends and family do the tasting for you. All that tasting adds up!
• Bake low-fat holiday cookies, such as gingersnaps, biscotti, and oatmeal varieties. Adding healthy ingredients such as dried fruit, nuts, and whole wheat flour will make your cookies delicious and nutritious!
• Keep moving! Make sure to include exercise in your holiday schedule. Winter activities like sledding, snowboarding, or even walking will burn off those extra calories.
• Take our recommended supplements daily to keep up your energy!

By following these guidelines, you should have no trouble enjoying the holidays while avoiding extra pounds.

Have a healthy, happy Holiday season!

Recently, we’ve been overwhelmed with nutrition advertisements and food labels announcing their products as “gluten free.” Articles regarding this new, better-for-you diet have saturated every aspect of the media. Celebrities and health fanatics everywhere are gloating about the benefits of following a gluten free diet. They claim that it helps with weight loss, increases energy, and is easier on the digestive system. Even at Diet Designs my staff has been experiencing an increase in clients who want gluten free meals. It seems that many clients don’t entirely know what a gluten free diet entails. Specifically, gluten is a protein found in wheat, oat, and barley. When someone decides to start a gluten free diet, they stop eating any food that contains the gluten protein.

What is my opinion of this latest trend? First, a gluten free diet is helpful for people who suffer from gluten intolerance. They experience bloating, gas, and ab pain following a meal that contains gluten. Furthermore, a gluten free diet is treatment for people dealing with a condition known as Celiac disease, also called celiac sprue, gluten-sensitive enteropathy, or nontropical sprue. This disorder is a more serious autoimmune, genetic disease. The gluten protein triggers an immune system response that damages the villi in the small intestine. If a person with celiac disease continues to eat gluten, the symptoms may develop into conditions such as osteoporosis, lymphoma, anemia, or intestinal cancer. The main treatment for this disease is to avoid foods that contain gluten, allowing the intestines to heal. An antibody test confirmed with a biopsy test of the small intestine is the only true diagnosis of this disease.

Like most popular diets, there are both pros and cons to following a new nutrition lifestyle. On a positive note, a gluten free diet promotes eating fruits and vegetables, as well as other high-quality grains such as quinoa and brown rice. Corn, yams, potatoes, and popcorn are all gluten free starches. Also, when not eating white, enriched flour, people don’t consume as many desserts, snacks, and other unhealthy processed choices. On the other hand, gluten free products may be filled with just as much sugar and additives as other processed foods. A few delicious, healthy gluten free products that I recommend include: Trader Joe’s Savory Thins, Mary’s Gone Crackers, Dark Chocolate Covered Pomegranate Seeds, Thai Curry Sauce, Lara Bars, and Trader Joe’s Brown Rice Crisps.

Furthermore, following a gluten free diet doesn’t mean eating fewer calories. Like any other lifestyle, gluten free followers may be consuming excess calories that their bodies don’t need. On a gluten free diet, it may be important to take certain supplements while avoiding grains that are normally fortified with certain nutrients. People on this diet consume less than recommended amounts of B vitamins, calcium, fiber, and grain servings. Therefore, they should be taking both a Vitamin B- Complex and a calcium supplement.

In conclusion, I’m going to give the same advice that I provide to my clients everyday. Diets should emphasize vegetables, fruits, whole grains, and lean protein. It’s more important to look at nutrition facts of individual foods and to be portion savvy when it comes to calories. Being gluten free isn’t necessarily the better choice, unless you suffer from gluten intolerance or Celiac disease.

I have noticed lately that quite a few clients have been requesting a vegetarian-type meal plan when they sign-up, which has been surprising since the “high protein” trend has been going on for so long! I have also been getting a lot of questions regarding the benefits of a vegetarian diet so I thought I would provide a little background and basic information regarding the benefits of living a vegetarian lifestyle.

As a leader in the nutrition field, Dr. T. Colin Campbell studied the impressive health benefits of a vegetarian diet by conducting the largest epidemiological study in history at the esteemed Cornell University. He says, “The vast majority of all cancers, cardiovascular diseases, and other forms of degenerative illness can be prevented by simply adopting a plant-based diet” (goveg.com). Furthermore, the American Dietetic Association stands by a vegetarian diet because it has been documented that vegetarians have lower rates of diabetes, obesity, cancer, and most importantly, lower rates of heart disease.

VEGETARIAN 101
There are many different types of vegetarian diets:

• Pesco-Aquaterian – Includes fish (no other types of meat)
• Vegetarian (Lacto-Ovo) – Includes dairy and eggs
• Flexetarian – Those who enjoy a vegetarian diet but eat meat every once in awhile
• Vegan – Those who abstain from all animal products Along with the prevention of serious health problems, eating a plant-based diet that is rich in “whole foods” such as nuts, beans, legumes, fruits, vegetables, and whole grains will also:
  • Increase the elimination of toxins from the body
  • Strengthen the immune system
  • Lower bad cholesterol (LDL) and increase good cholesterol (HDL)
  • Rid the body of foods that may exacerbate allergies (i.e.: cow’s milk)
  • Strengthen bone density
  • Accelerate weight loss due to decreased consumption of meat and saturated fat
  • Support local farmers and the slow-food movement

Adopting a vegetarian lifestyle has a tremendous amount of benefits but it should be duly noted that many vegetarians lack very important amino acids, vitamins and minerals because of the elimination of animal products. If you want to try a vegetarian diet make sure to supplement with:

• Sublingual (under the tongue) Vitamin B12 Supplement: This very important vitamin will help maintain your iron stores and prevent pernicious anemia.
• Vitamin D3: This is the “active form” of Vitamin D which is readily available for your body to use. There is a lack of this vitamin from not consuming dairy products. Take with Calcium and Magnesium.
• Iron: Iron is mostly found in red meat but vegetarians can get it through eating dark, leafy greens. Talk to your doctor before supplementing with Iron. It can sometimes be very hard to digest.

FOODS TO EAT (and not to eat!)

• Whole Grains – bulgur, quinoa, brown rice, whole wheat couscous, barley, amaranth, millet, steel-cut oats
• Legumes – pinto beans, black beans, garbanzo beans, navy beans, lentils, kidney beans
• Fresh Fruits and Vegetables
• Nuts – walnuts, almonds, sunflower seeds, cashews, coconut
• Milk – almond, soy, rice
• “Meat” Products – tempeh, tofu, soyrizo
• AVOID – Trans fats, deep fried foods, partially hydrogenated oils

I think that the most important aspect of nutrition and achieving your desired idea of health is mindful, conscious eating. In our fast-paced, hectic world, it is very easy to forget to feed our bodies’ pure, nutritious food! Whether you are a vegetarian, vegan, flexetarian, or love to eat meat, always remember to eat in moderation, focusing on a clean, nutrient-dense diet!!!

Welcome to Ask the Dietician where Carrie and her team will address current issues regarding healthy living.