Pump It Up

When the fall fashion catalogs start appearing in the mailbox, clients begin asking me, "How can I accelerate my weight loss?" Here are some tips that will get the results you are looking for:

1. Up the intensity of your current exercise routine. Doing the same old routine all the time will not get rid of the inches and rolls. You've got to sweat and work harder! Maybe take up spinning or get on your bicycle and ride those hills. The cool weather and colorful leaves make outside activity glorious.


2. Hire a trainer. I know trainers are expensive but so is buying the next size up in clothes. A good trainer will work you harder than you could ever push yourself. Plus weight training is good for your bone density and overall strength. If you are working hard, you should see results within a few weeks.


3. Add sprints to your walks. Set a goal. Maybe after five minutes of walking do two minutes of fast running. This is a quick way to up your endurance.


4. Cut carbs. For three days at a time cut out all breads, pasta, crackers, alcohol, etc. Then for the next two days add back one to two servings and then repeat the sequence. One serving of carbs equals: 1 slice of bread, 20 Wheat Thins, 1/3 cup of cooked rice or pasta. 4 pieces of sushi, 3 Hershey Kisses, 1/2 English muffin, 1 small baked potato, 1 fruit Popsicle. (See my GoBeFull book for serving sizes @ http://www.gobefull.com/)


5. Limit fruit to two servings a day: 2 T. raisins, 1 small apple, 20 grapes, 1/2 cantaloupe, and small mango.
   
6. Eat lean protein: fish, chicken (no skin), turkey (no skin), Cabot 75% reduced fat cheddar cheese, lean beef, and beans.
   
7. Eat tons of veggies.

It hit me the other day as I was walking up the stairs at the gym, dead tired from my workout, that working out hard and eating right is a small price to pay for the energy, enthusiasm, and excitement for life that fills me the rest of the hours of the day.

Mantra for the month: Pump it up!

Lunch Box Lift Off

It is that time of year again when many of us have to think about packing our kid's lunch boxes. Bleary eyed from just waking up or dead tired from a day of work, packing lunch doesn't have to be one more dreaded chore. Here are some tips to help make the mundane more manageable:

1. Find a lunch box the kid loves Make a special trip to pick one out. The more ostentatious the better! Avoid lunch boxes with plastic containers made from BPA plastics.
2. Select a cool thermos for soups, mac and cheese, chili, and warm pasta.
3. Plan a special day to bake some of his or her favorite treats. Instead of the usual mixes and boxes, start from scratch. Use whole wheat pastry flour, Land O Lakes Spreadable Butter, applesauce, dried fruits, chocolate chips, and oatmeal for healthier desserts. Freeze the leftovers and toss them in the lunch box.
4. 100 calorie packs, while limited in calories, are made with the usual junky ingredients like too much sodium, bleached flour, and bad fats. They should not be tossed in on a regular basis. The health quality of foods is just as important as the calorie content.
5. Make sandwiches on whole grain or white whole grain (don't ask me how but the companies say it is whole grain). Hummus, avocado, and pepper jack cheese all make great additions to any sandwich. A few spinach leaves or tomato paste add some strong antioxidants.
6. Avoid processed meats with nitrites.
7. Left over pizza makes a great lunch. Order whole wheat when ordering out or buy the new Kashi thin crusted whole grain pizzas. Wrap in foil. Kids love cold left over pizza.
8. If there is no left over chili from dinner, Amy's canned chili is good. Add some grated cheese. Leftover soups go great in the thermos. Serve with Wheat Thins (low sodium) or baked chips and guacamole.
9. Peanut butter and jelly is always a fav. Use the natural stuff. Add bananas and chocolate chips for fun.
10. Today kids eat salads. Toss in some chicken, grated Cabot reduced fat cheddar, and dried cherries and mandarin oranges.
11. Subway can also be a good fall back. Try a sub on one of their many whole grain breads. Stick to the chicken or turkey rather than the ham or salami. Add tons of veggies, a squirt of olive oil and vinegar and you are good to go. A bag of baked chips and an apple and it is one stop shopping.

Most importantly, mix it up. Add some puddings, chocolate chip oatmeal cookies, carrots and ranch dressing. Think out of the box.

Cooking with Kids

School is about to start and now is a great time to spend some of the last few weeks doing fun activities with the kids. How about cooking? You can practice making some of the delicious and healthy treats that they can take in their lunch boxes.

Forget the traditional boxed mixes and go for a recipe from scratch. You can always substitute whole wheat pastry flour for bleached flour, applesauce instead of oil, and use grated vegetables for moisture and added fiber. Cold pressed canola oil is a good choice when usiing oil.

If you are in a hurry at least choose a boxed mix with healthful ingredients. There are so many on the market today. No Pudge Fudge Brownies are my favorite. All you have to do is dump the mix in a bowl and add some non fat vanilla yogurt.

What about carrot muffins or zucchini bread? You can always add nuts and dried fruit like cranberries, raisins, or cherries to any recipe. Banana bread tastes great with chocolate chips and is fun to eat in a cupcake wrapper. Speaking of cupcakes, you can put any kind of dessert in a cupcake wrapper and it doesn't always have to have white bleached flour, trans fats, and tons of frosting.

Cooking with kids reinforces lots of skills learned in school: reading, counting, and measuring. Most importantly, cooking with kids gets them in touch with food. The more connected kids are with the food they eat, the more conscious they become about health and fitness. Making the connection between eating and health early in life is important because it leads to better choices down the road.

What's Fresh at the Farmer's Market?

The Health Nut has been very busy working in her garden. There are so many vegetables to pick and even more weeds to pull!

July and August are two of the most bountiful months for fresh fruits and vegetables. Now is the time to stop at one of the many produce stands and pick up some of this bounty. Here is what is in season now:

Veggies

• Corn
• Cucumbers
• Eggplant
• Green beans
• Summer Squash
• Tomatoes

Fruits

• Apricots
• Blueberries
• Cantaloupe
• Kiwi
• Peaches
• Plums
• Raspberries
• Strawberries
• Watermelon

Keep a supply of reusable bags in the car so you will be ready when you see a stand. Try sampling varieties that are not on your usual menu. Be daring! Once you get home the fun begins.

Sorting Veggies - Touching and smelling the produce is large part of the fun. Start by sorting the vegetables. Keep tomatoes in a bowl on the counter because once you refrigerate them, they stop ripening. Only put the really ripe ones in the fridge. All other veggies can go in the refrigerator wrapped in plastic bags (less aesthetic but they keep longer); however, no one seems to agree on eggplant. Some say to refrigerate, others say not to. I would leave the eggplant out and use it within a day or two. If after two days and the eggplant has not been used, then refrigerate. I like leaving as many vegetables out as possible because not only are they lovely but also because they are easy to grab for a snack. Plus seeing them is a reminder of what to cook for dinner.

Sorting Fruits - Cantaloupe, peaches, apricots, plums and kiwi can be left out if not ripe. Berries generally go in the refrigerator as do watermelon. Watermelon is best served cold. However, if the watermelon is not ripe, leave it out.

Easy Ways to Turn Produce into Meals - Grilling is one of the easiest ways to cook vegetables in the summer. (Always wash before cooking or eating.) You can either cook them directly on the grill or wrap in foil. I like foil best because I can add tomatoes and onions, fresh herbs like basil, thyme, fresh garlic, and a squirt of orange or lemon juice and make a complete side dish.

Eggplant, scallions, and summer squash can go directly on the grill. If you cook them directly on the grill, first rub the veggies with olive oil, and season with salt and pepper. Before heating the grill (after using a wire brush on the grates), rub the grates with olive or canola oil. Always remember to clean your grill before you cook. Rule of thumb: make sure to burn off all the grease, etc. after each use and then take a wire brush to the grates before you use the grill again.

There is much debate about the best way to cook corn. Corn can be cooked right in its husks on the grill or it can first be husked and then boiled for a minute or two in water and then finished directly on the grill. Or you can husk it and wrap it in foil. Cooked corn can also be cut off the cob and added to salads and salsas.

Parchment paper is another quick delicious way to cook vegetables. You can take fish and add tomatoes, green beans, onions, lemon zest, olive oil, and seasoned salt, roll it up in the paper and then put it in the oven. Zucchini pancakes, sauteed squash blossoms, and ratatouille are some quick ways to use zucchini which is so abundant at the moment.

Of course fresh salads and salsas are tasty ways to use fruits and vegetables together. Watermelon salsa with corn, chili peppers, onion and mango make a great combo. Peach salsa is good too. Experiment with dips like red pepper hummus and Babaganoush (made with eggplant) and serve with lightly steamed green beans, fresh cukes, and sliced tomatoes. Or use your favorite dressing as a dip. Fresh or lightly steamed veggies make a nutritious accompaniment to any summer meal. Sliced fresh cucumber, thinly sliced onions. and red pepper flakes mixed with seasoned rice vinegar make a good side with grilled fish and store bought sushi.

With the berries you can make fruit tarts and berry coulis (sauce) for ice cream and sorbets. Berry coulis is also good to drizzle on grilled fish and served with fresh lemon slices. Add berries to cereals or fresh yogurt and put them into smoothies. You can also freeze berries and pop them straight into your mouth for a refreshing snack. The options are unlimited. Caramelize peaches and apricots and add a dab of creme friache.

Yum, yum. Put on your running shoes and head out to the farmer's market.

Make This Memorial Day Meal Memorable

With summer on its way and swimming pools about to open, Memorial Day is always a favorite time to gather family and friends. Picnics laden with hot dogs, burgers, coleslaw, potato salad, and brownies come to mind.

This year as you put pencil to paper to start your shopping list for the annual picnic, STOP. Make this Memorial Day memorable by changing up the menu in some new healthier ways. Instead of throwing out the old favorites, take your favorite foods and make them shine with healthier ingredients.

Hot Dogs
Kids love hot dogs and why not? They are easy to hold and fun to eat. However the main problem with hot dogs is that they are loaded with nitrites and are high in sodium. Though it is only one day, in general kids should avoid foods with these additives. Studies show a higher incidence of childhood leukemia in heavy consumers of these products.

Many local grocers now carry nitrite free dogs. You can also dazzle your guests with veggie dogs. Buy a package and see if anyone notices!

Burgers
If you have already signed up with a local farmer for farm fresh produce deliveries, you might ask if they also carry grass fed beef for burgers. Grass fed beef actually contains omega 3 fatty acids which are good for your heart. These compounds are in the grass and transfer to the meat. Grass feed beef is also lower in fat than corn fed beef.

If you do not have a source for grass fed meats, local stores are now carrying buffalo meat. Ted Turner has always been a visionary and once again he has led the way with bison. Bison (buffalo) is very lean and really delicious. Look for locally raised bison.

Buns
Serve whole wheat or whole grain buns with both dogs and burgers. The fiber in whole wheat buns helps bind up the fat in the meat so instead of it being absorbed into your bloodstream and deposited in your arteries, it is removed through your stool.

Coleslaw and Potato Salad
For a healthier version of these two salads, use olive oil vinaigrette instead of the usual mayonnaise. Or if you insist on making Aunt Betty's favorite recipe that calls for mayo, try Kraft Mayonnaise made with olive oil instead of mayo made with safflower, corn, or sunflower oils. These omega 6 fatty acids can cause inflammation in the body whereas olive oil is a monounsaturated fat and is good for your heart, brain function, and hormone production.

Try adding fresh veggies and herbs. How about using red potatoes with fresh green beans, pitted kalamata olives, onions, fresh parsley, and feta cheese with a vinaigrette dressing? Or try adding dried cherries or fresh basil to the coleslaw.

Soda
Holiday gatherings need beverages especially on hot Memorial Day weekends. In addition to sodas (or instead of sodas) add bubbly water, fresh sliced lemon and limes, and bottles of POM
pomegranate juice which is extraordinarily high in antioxidants. Cranberry and grape juices are also good choices.

How about a new type of sun tea? White tea, chai tea, and green tea make great ice tea. There are lots of choices of sweeteners to pick from.

Desserts
Everyone loves brownies. For a lower calorie, but no less delicious brownie, try No Pudge Fudge Brownies. They are quick and easy to make. All you have to do is add some low fat vanilla yogurt.

While all parties require lots of preparation and work, at least when you finally sit down to eat this Memorial Day, your food will not only be delicious and healthy but memorable too.

Watch Moms Like Me Monday at noon on WUSA channel 9 when Peggy Fox talks with me about Memorial Day picnics. See the latest issue of Washington FAMILY Magazine for more tips on Memorial Day picnics.

Sport Snacks - Make Them Healthy

Outdoor sports are getting ready for the end of the year tournaments. The weather is warmer and the humidity is rising. Before you run out to Costco to buy the standard fare, you might ask yourself, "Are snacks really necessary after a game or a practice?"

Here are some tips to snack on:

1. Keep Kids Hydrated - Children need to drink fluids when exercising especially if the weather is warm. Plain water is always best for hydration. If you buy bottled water or have your own plastic water bottle, be sure to avoid BPA plastics and those labeled 3, 6, or 7. The numbers are on the bottom of the bottles.
2. When are Sports Drinks Necessary? - Sports drinks are high in calories and sugar and are not necessary. This is not to say they should never be used, especially if your child is exceedingly active, sweats excessively, or has a diet low in fruits, vegetables, and whole grains. The main function of sports drinks is to supply electrolytes. The problem with sports drinks is the amount of calories. A 12 oz. bottle of Gatorade has 310 calories practically a meal's worth. If you buy Gatorade, G-2 is a much better lower calorie version. If you are concerned about the calories, coloring agents, and preservatives, you can always go to R.E.I or other sporting good stores and purchase flavored electrolyte tablets and add them to your child's water bottle.
3. Consider the Calorie Expenditure - You need to consider the calorie expenditure during your child's practice and games. If he or she is running long distances, doing intense short spurts, is a major sweater, and does not have a weight problem then sport drinks are probably fine even though not necessary. However, one bottle is usually enough to replenish lost electrolytes, and after that he or she should move on to water. If your child does have a weight problem or sits on the bench for most of the games, water would (with or without added electrolytes) be a better choice and forgo the unneeded calories. For instance, soccer, basketball, long distance running, and competitive tennis are more intense calorie burners than softball, fencing, or muscle conditioning.
4. Nutrient Content of Packaged Snacks - Same consideration goes for packaged, refined starchy snacks. It is not only the calories in the snacks that matter but the quality of the nutrition in the snack. 100 calorie packs will control calories but your child is still ingesting refined flour, refined sugar, trans fats, and too much sodium. If dinner is right after practice then a piece of fruit is a good choice rather than a fruit roll up or granola bar. If you are not eating any time soon or your child did not have a snack before practice, than consider nutrient dense but calorie light snacks like a few whole wheat pretzels, trans fat free trail mix, or even 1/2 of natural peanut butter and jelly sandwich on whole grain bread.
5. Fruit, Veggies, Whole Grains, and Nuts -Fruits, veggies, whole grains, and nuts are loaded with minerals and electrolytes. Try to increase kid's intakes of these magnesium and potassium rich foods during the week, not just on practice or game days.

WARNING: The Center for Disease Control (CDC) has just found that one in five teens now has elevated cholesterol levels. Exercise helps keep cholesterol low. Maybe teaching our kids not to eat junk is as important as teaching them not to drink and drive. It may save lives down the road.

Watch the MOMS LIKE ME segment (sponsored by Washington FAMILY Magazine) tomorrow at noon on WUSA Channel 9 to hear more about kids, sports, and healthy snacks.

Proof That Dreams Do Come True

One of my professors in college told us that it takes 20-30 years for new ideas to infiltrate all aspects of society and become accepted and ingrained. Witness the changes we've seen in civil rights, gay rights, women's rights, animal rights, etc.... The list is never ending.

Today I witnessed this in the food arena. What started as the "hippy dippy natural foods movement" in the sixties, has now, finally, worked its way into our most venerated and highly regarded institutions.

The Cleveland Clinic, perhaps one of the world's most prestigious cardiac care hospitals, has announced its kitchen has gone "green." Get ready for organic produce, healthy meals, reduction of dangerous chemicals used in cleaning and insect control, and real food/nutrition/wellness education in hospitals. This is an enormous "tipping point."

Thirty years ago I applied as a clinical dietitian at the Cleveland Clinic. I was offered the job but instead took a job at Cleveland Metropolitan General Hospital (the county hospital) to be the administrative dietitian in charge of the kitchen. Disguised as a registered dietitian (because really there was a health nut inside that white lab coat), I tried my best to introduce whole wheat flour or at least get them to use unbleached flour in all those sweets they baked everyday. I also rallied to get rid of trans fats (Crisco) that they used in baking those unnecessary goodies. In general I tried to clean up the food they served. I even told them to stop using the government issued peanut butter since it was made with trans fats. Simple changes. I am sure they thought I was "weird."

Being a clean freak, I tried to institute new cleaning techniques in the kitchen using good old fashioned elbow grease instead of relying on insecticides to kill the roaches that climbed the walls to eat the dough stuck there from when it spewed out of the giant bread mixers.

Most importantly I tried to institute nutrition/wellness education to take advantage of the powerful "medical moment," the moment when someone who has not taken care of themselves says, "Aha." Most of my attempts did not come to fruition at the time, but today I am patting myself on the back because I played a part in this metamorphosis.

From having worked at Canyon Ranch, I know the Cleveland Clinic has worked closely with the dietitians there over the years to begin to make these changes. I am really proud of the Cleveland Clinic. Having grown up in Cleveland, I feel like they have done me proud!

I dreamed of the day when hospitals would serve food that would sustain life and prevent disease...and it has finally arrived.

Hip, hip, hooray!