Associates in Nutrition & Sports Specialty

For many people, the No. 1 New Year’s resolution is to lose weight. The New Year is a good time to make a commitment to focus on living a healthier lifestyle. Even small changes in your eating habits can make a big impact on your health.

In addition, incorporating more exercise is important too. Simple tips that can make a difference in your health include parking farther from the building so that you have to walk more and burn more calories, taking the stairs instead of the elevator or cutting out all sugar drinks and drinking water instead.

When implemented daily, these easy lifestyle changes can help you get closer to reaching your goal of a healthy weight and feeling better.

For some, more significant changes must be made to get on track for healthy living. If you are thinking of starting a fad diet, be sure to do some research and consult with your physician to see if the diet is a safe and effective option for you.

Unfortunately, many diets deprive you of nutrients and can have a negative effect on your long-term health. In fact, consuming healthy food more often can actually help you drop those additional pounds. Be sure your diet includes plenty of complex carbohydrates, fresh fruits and vegetables. Five to seven servings of fruits and vegetables daily are highly recommended.

In addition, find ways to reduce salt, fat and sugar intake. These are commonly found in fast food and processed food. Modify cooking methods to reduce the use of oil in cooking. Steaming, boiling, grilling and baking are good cooking methods. Avoid deep frying whenever possible.

Also, eat more moderately by monitoring your portions. Start cutting your quantities in half; you’ll be surprised at how filling and satisfying smaller portions can be.

To develop a healthy eating routine, plan ahead. Start off each day with a hearty breakfast.

Trade your breakfast bran muffin for a bowl of bran flakes. You can potentially save 83,000 calories per year. Follow your breakfast with a lunch and light dinner. Eat soup for lunch instead of a sandwich. This may help you save another 50,000 calories per year.

Be sure to eat nutritious snacks in between meals. Avoid junk food by replacing a candy bar with fruit. This small change can help you avoid gaining an extra 5 pounds per year. Eat more vegetables and fruit for snacks.

By eating less at meals and adding healthy snacks in between, your body will burn the calories quicker without storing as much excess fat. This also helps to keep your metabolism running efficiently all day long.

As always, drink plenty of water. Water works as an appetite suppressant and helps to ward off food cravings. It also helps to metabolize the fats in your body and keeps you properly hydrated.

In addition to making these small changes, one of the best ways to lose weight is to develop a support system. Get your entire family involved and start off with some simple little changes in your diet.

Stay the course and soon you will begin to see the results of your resolutions for the New Year.

May you have a healthy and happy New Year!

As you start the New Year, resolve to find ways to improve your nutritional health. Tips for a healthier 2010 include the following:

-Add heart-healthy foods to your diet including:

• Beans, peas and barley
• Soybeans, other soy-based foods (not soybean oil)
• Fruits and vegetables
• Salmon, tuna, sardines and mackerel
• Red grapes and purple grape juice
• Nuts such as almonds, walnuts, pecans and hazelnuts
• Green or black tea
• Onions, scallions, shallots, garlic and leeks.

-Maintain or improve your weight: The more excess fat you have, the greater your risk for disease. Losing weight can also help lower your cholesterol and blood pressure.

-Get active and stay active! Physical activity offers many rewards, from heart health to strong bones and stress relief. Regular, moderate activity helps keep your blood cholesterol levels normal. It helps lower blood pressure, helps your body control stress and helps control body weight as you burn calories. More vigorous exercise actually gives your heart muscle a workout, too, which ultimately helps your whole cardiovascular system work more efficiently.

For more information on heart-healthy eating, consult a registered dietician or visit http://www.associatesinnutrition.com/.

In my last article, I wrote about how most consumers abandon their diet and healthy habits during the holidays. As a result, most people have a difficult time getting back into a routine and end up gaining between seven and 14 pounds during the holidays.

Just because you are celebrating and enjoying special treats, you do not have to give up on your commitment to healthy eating.

Here are some practical ways to cut calories without missing out on the festivities.

- Eat smaller portions to satisfy your sweet tooth without adding inches to your waistline and hips.

- Substitute high calorie ingredients with low-fat options.

- Use smaller plates; the eye tricks the mind into thinking that you are eating a great deal more food than you really are.

- Whip up mashed cauliflower in your food processor in place of traditional mashed potatoes.

- Use those low-fat or fat-free versions of yogurts, mayonnaise, ricotta and sour cream when you are making holiday dips.

- Use rum extract if you want the flavor of rum in an eggnog beverage without the extra calories.

- Cut cholesterol and calories by substituting two egg whites for one egg.

- Phyllo dough makes a great crust for pies, quiches and tarts and the light, flaky taste is so delectable no one will know that it is a low-calorie treat.

- Baked chips are a better choice than fried chips.

- To make a low-calorie salsa dip, add three tomatoes, a teaspoon of vinegar, a dash of hot sauce and a habanera pepper into a blender and process the ingredients for 30 seconds. This is also a spicy, delicious topping that you can add to tacos or tortillas instead of using those high-fat avocado or cheese toppings.

With these low-fat and low-calorie substitutions, you can reduce your dietary fat intake during the holidays, avoid the extra pounds and still enjoy the festivities.

- Elaine Hastings is a registered dietitian and owner of Associates in Nutrition in Flordia. Hastings can be contacted at Elaine@eatrightRD.com or by visiting AssociatesinNutrition.com. Visit her blog for the latest information on nutrition and great tips for staying healthy: AssociatesinNutrition.com/wordpress.

After the holidays, do you find yourself stuck with a refrigerator full of leftovers?  Here are some helpful tips:

-If food was left out of the refrigerator for more than two hours it is susceptible to harmful bacteria – toss it.

-Use leftover meats to make soups, salads or low-fat snacks or meals. For example, use fat-free or low-fat mayonnaise for a leftover turkey sandwich.

-Another idea is to use egg substitute or egg whites for a ham or turkey omelet. Throw in some colorful veggies and a sprinkle of low-fat cheese for added flavor.

-Leftovers should be tossed a day or two after the meal for safety.

Enjoy!

This is the time of year when candies, cookies, cakes, homemade yeast rolls, cinnamon buns and pies are tempting all of us. You can’t visit the mall, or even walk along the city streets without inhaling the aromas of a number of delicious, freshly baked goods. At times, you can almost feel yourself gaining weight just from the delightful, intoxicating scents of cinnamon, sugar, honey and chocolate.

However, creating holiday goodies that are both delicious and good for your health and waistline is easier than you may think.

Did you know that the majority of health conscious consumers abandon their diets during the holidays? It seems that most people believe that it is impossible to enjoy holiday treats without the resulting fat and calories.

Here are some substitutions for making more nutritious holiday goodies:

• Use dried fruit as a substitute for nuts (the fruit has fewer calories).

• Replace heavy cream or whipping cream with evaporated skim milk.

• Substitute fat-free evaporated milk or fat-free half and half for whole milk.

• Applesauce or pureed bananas can be substituted for cooking oil in a number of recipes for baked goods.

• Instead of calorie-rich baking chocolate, trim back by using a tablespoon of cooking oil and three tablespoons of your favorite cocoa powder.

• Experiment with reducing high-fat ingredients. Does your favorite cake recipe call for a stick of butter? Try making it with three-quarters or a half of a stick of butter instead.

• Use canola oil in place of butter or other oil blends.

• Use ingredients that contain little or no unhealthy trans fats.

• Switch those chocolate chips for golden raisins or a sprinkle of toasted nuts when you are making your favorite chocolate chip cookies.

• Use 100 percent fruit puree, low-fat yogurt or low-fat cottage cheese as a spread for toast and other bread products.

Here is a simple, low-fat, low-calorie recipe for sugar cookies to help you enjoy a traditional holiday treat while getting you started on the path to healthier eating:

Ingredients:
• 5 tablespoons of butter (room temperature)
• 12⁄3 cup of all-purpose flour
• 21⁄2 tablespoons of granulated sugar
• 2 egg whites
• 1⁄8 teaspoon salt
• 1 level teaspoon pure vanilla extract
• 1 level teaspoon of baking powder

Directions:
Beat the butter and sugar together until the mixture is creamy. Add the beaten egg whites and vanilla. Mix well. Whisk the salt, baking powder and flour together lightly in another bowl. Add the flour mixture (to the butter, sugar, egg whites and vanilla) a little at a time. Using your hands you can shape the mix into a big ball and wrap it in some plastic wrap. Allow the dough to chill in the fridge for at least two hours. Preheat your oven to 350 degrees once the dough has chilled properly. Roll the dough out onto a surface that you have lightly floured. When the dough is about 1⁄4-inch thick you can use your favorite holiday cookie cutters to create the shapes that you want. Line a cookie sheet with some parchment paper, place the sugar cookies on the parchment and bake them for 7-10 minutes. Cookies are done when you notice that the edges are beginning to lightly brown.

These delicious treats only have about 65 calories per cookie. It will take you 6 minutes of walking to burn the calories in one cookie.
Enjoy and happy, healthy holidays.

— Elaine Hastings is a Registered Dietitian and owner of Associates in Nutrition and Sports Specialty in Florida. Hastings can be contacted at info@ElaineHastings.com or by visiting AssociatesinNutrition.com. Visit her blog for the latest information on nutrition and great tips for staying healthy at AssociatesinNutrition.com/wordpress.

Forget standard gift giving such as gift cards or socks. Instead, opt for a present that is both personal and good for you. From spiced nuts to homemade sauces, you can give something creative and special to those on your list.

It’s all in the presentation. Fill gift baskets with culinary products, along with special baked goods or other treats. For an extra special touch, personalize it with hand-written notes, gift tags and a recipe card so your recipient can make it too.

Have a safe and healthy holiday!

With obesity rates rising and health officials touting the importance of improved nutrition and exercise, it may be surprising to learn that an increased fixation on healthy eating can actually lead to an increased risk of health problems.

 When your concern over the nutritional value of all your meals becomes an obsession, you may be at risk for developing orthorexia, an eating disorder characterized by an excessive focus on healthy eating. Unlike anorexics who are fixated on weight loss, orthorexics are overly concerned about the purity of food.

This disease can look a lot like healthy behavior at first, and may be hard to identify. Some warning signs of orthorexia include spending more than three hours a day thinking about healthy food, planning the day’s menus more than 24 hours in advance and taking more joy from how “good for you” a meal is than from the experience of eating it.

Orthorexics may obsess over nutrient ratios, become compulsive calorie counters and plan their meals meticulously by charts. They may avoid eating out or eating food that other people make. They often pay more attention to their food than to work, family and hobbies.

Many orthorexics experience a decrease in their quality of life as they become increasingly focused on improving the quality of their food intake. As a result, orthorexics often avoid activities they once enjoyed for fear of encountering “bad” foods. They may feel guilty if they deter from their healthy eating plan.

Just like those suffering from anorexia, orthorexics perceive that if they can control their diet, they can have more control over their life.

What can be done about orthorexia?

If you or someone you care about has one or more of the traits described above, please seek consultation from a medical professional such as your physician or a registered dietician. For most sufferers, psychological help from a caring and understanding professional is the key. The process can be a long one, because its combating ingrained beliefs. It can be hard for people with this problem to comprehend that their “healthy” diet is actually hurting their bodies, and the complications can be as serious as other eating disorders such as bulimia or anorexia nervosa.

By cutting out too many foods from their diets, some sufferers are at risk of developing nutritional deficiencies or even starving themselves to death. Others may lose muscle and bone mass, permanently changing their bodies and their metabolism.

If you believe that you or someone you love may be obsessive about healthy eating, it might be time to get help.

- Elaine Hastings is a registered dietitian and owner of Associates in Nutrition and Sports Specialty in Florida. Hastings can be contacted at Elaine@eatrightRD.com or by visiting AssociatesinNutrition.com.

Meal Monday:

Here are my top three recommendations for nutritious foods to include in your in 2010 meal planning:

1. Broccoli: This leafy green vegetable is a good source of Vitamins A and C, antioxidants that protect your body’s cells from damage. Broccoli provides calcium, potassium, folate and fiber and contains phytonutrients, compounds that may help prevent diabetes, heart disease and some cancers. An added bonus – broccoli contains no fat, cholesterol or sodium, unless added during cooking.

2. Almonds: These nuts contain nutrients such as riboflavin, magnesium, fiber, iron, calcium and vitamin E, a natural antioxidant. Because almonds are low in saturated fat and high in monounsaturated fat, eating small servings of almonds can help lower cholesterol levels. They are considered a “heart-healthy” source of fat. Almonds also contain vitamin E and phytonutrients, just like broccoli, and may help prevent against cardiovascular disease and even cancer.

3. Apples: Apples have no fat, cholesterol or sodium and contain small amounts of potassium, which may promote heart health. Eating apples can also help you maintain healthy blood pressure levels and a healthy weight. They are a source of both soluble and insoluble fiber. Soluble fiber such as pectin actually helps to prevent cholesterol buildup in the lining of blood vessel walls, thus reducing the incident of arteriosclerosis and heart disease. The insoluble fiber provides bulk in the intestinal tract, holding water to cleanse and move food quickly through the digestive system. Don’t skip the skin; almost half of the vitamin C content is just underneath the skin. Eating the skin also increases insoluble fiber content.

It’s that time of year again for annual office holiday parties! Visions of cookies, cakes and candy fill our heads and unfortunately, our bellies. Keep the party festive and fun while avoiding the mounds of chips, dip and junk by offering healthy alternatives.

Here are some ideas:

• Bring or suggest a meat and cheese tray to include lean cuts of deli meats and a variety of cheeses
• A fresh vegetable platter with some low-fat dips
• A fruit tray with yogurt dip and granola topping
• Salads can be festive and nutritious by adding nuts, cranberries and low-calorie and low-fat dressing options
• Make a traditional recipe a little healthier by adding low-calorie and low-fat ingredients

To get your colleagues on board, take requests via a suggestion box or board. Maybe you can even try a theme. By making some simple substitutions, no one has to forgo the festivities or their healthy eating routine.

Traveling during this holiday season doesn’t have to wreak havoc on your healthy eating and exercise routine. The best approach is to plan ahead to avoid overeating and to fit exercise into your travel plans.

Just as you would schedule vacation activities, you should think about your meals or dining plans. Planning ahead is the best way to avoid unwanted pounds and enjoy a “guilt-free” vacation.

Whether you are traveling by airplane or automobile, you can plan your snacks and meals with nutritious options. Eating healthy snacks every two to four hours can help you feel energized and keep you from overeating when it is time to stop for a meal.

For example, pack small plastic bags or containers with snacks such as nuts, dried fruit, trail mix, low-sugar and low-fat power or granola bars, low-fat cheese, hard-boiled eggs, pretzels, baked whole grain crackers, sandwiches made with whole grain bread with peanut butter or lean meats, or fresh fruits and vegetables. A combination of a carbohydrates and proteins are a good choice as these foods are absorbed more slowly, helping to curb hunger and provide more satisfaction.

In addition, drink lots of water and keep it accessible.

If you plan to dine out during your travels, avoid fast food restaurants or those with limited choices. Sub shops offer better choices for brief stops. Select sandwich ingredients including whole grain bread, lean meats and lots of vegetables. A quick and nutritious breakfast choice is a bowl of oatmeal with fresh fruit, filled with vitamins and fiber. In addition, yogurt and hard-boiled eggs are excellent sources of protein. You can also look for single-serving whole grain cereals with low-fat milk.

Another option is to split a restaurant meal with your traveling buddy. Most restaurants provide more than enough food for two people in one entree. Eat the vegetables that come with the meal first. If the meal does not come with a vegetable ask for a side dish. Another idea is to skip the entree and replace a meal with a healthy soup and salad.

Choose wisely when ordering salads. Stay away from taco salads or ones that are topped with fried chicken strips. Remember to select foods that are prepared with healthier, low-fat ingredients and choose grilled over fried foods.

In addition to maintaining good eating habits, you should include exercise during your travels. If you are driving, it is best to stop in a safe location every two to three hours to stretch your legs. Take a quick walk around a rest area, do a few jumping jacks and take time to stretch your muscles. If you are traveling by plane, you can get up, walk briefly and stretch as well. Moving around will help keep your metabolism going while preventing you from feeling drowsy.

Traveling is not an excuse for making unhealthy choices. By planning ahead and making smart decisions, you can stay on track, eat well and enjoy your holiday vacation.