Cheers to a New Year and a New You!

New Year's Eve brings about reflection, resolutions, and goals. How was your 2009? Did you accomplish everything you wanted to? What are your plans for 2010? The wonderful thing about life is that it keeps presenting us with one opportunity after another to do better. Every day is a new day; every year is a new year. Wipe your health report card clear, and start fresh!

What is your take on life? Attitude is everything. Stay positive and focused on creating a healthier lifestyle. This year create realistic goals for yourself. By making your resolutions broad, you won't let yourself down if you fail to meet them. Think in terms of what you need to include in your diet or exercise routine instead of what you need to avoid.

If you think it, ink it! Try writing down your resolutions this year. If possible try keeping them on sticky notes; post them around the house to remind you of your goals often...on the refrigerator, on your bathroom mirror, in your car, or on your nightstand.

Remember, making a lifestyle change is hard, but the more a healthy lifestyle is practiced, the more normal it will begin to feel. Begin to visualize your new healthy eating and exercise lifestyle. See yourself as a person who prefers to eat healthy and loves to exercise. If you believe in yourself, you can do anything!

Here are some resolutions for a healthy New Year in 2010:
-Resolve to get more exercise
-Resolve to manage your stress
-Resolve to make healthier choices when eating out
-Resolve to keep healthy foods in your kitchen and pantry
-Resolve to control your portions
-Resolve to have healthy expectations for yourself

Have a Healthy Merry Christmas!

I love this time of year, especially having so many holiday traditions to keep up with. Plus, we all get to enjoy a white Christmas! Take advantage of this winter holiday by trying some winter sports...sleigh riding, ice skating, snow tubing, skiing, or snowboarding. Remember though, play it safe on the ice or snow!

Speaking of holiday traditions...most traditions involve special foods. These foods tend to be high in calories, saturated fat, and sugar. Challenge yourself this Christmas to make healthier meal choices and make time for exercise. Go for a winter wonderland walk after dinner or try exercising to your favorite holiday music. Don't forget about fruits and vegetables this Christmas. Add some berries to your favorite salad or dessert. Toss some spinach, broccoli, or green beans into your favorite side dish. By setting one simple, realistic goal each week, you can reach your long-term nutrition and exercise goals for the year!

If you are motivated to start new eating habits during Christmas, try keeping food records. By writing down what you are eating, how much you are eating, when you are eating, and where you are eating, you will become more nutritionally conscious. You may also want to consider weighing yourself once a week (make sure you are consistent with the same scale, day, and time each week). Lastly, try to avoid putting comfortable clothes on during this time of year...the elastic waistband is allowing you to gain weight!

Aside from the holiday food traditions this time of year, remember the true reason behind the season: "I will honor Christmas in my heart, and try to keep it all the year." ~Charles Dickens

Wishing you a happy, healthy Merry Christmas!

With Love, Faith, Hope, Peace, and Joy,
Shore Dietitian

Quote of the Week:

Registered Dietitian or Nutritionist?

What is the difference between a registered dietitian and a nutritionist? Most people do not know the difference. Well, anyone can call themselves a nutritionist. But, not everyone can call themselves a registered dietitian.

A registered dietitian is the nutrition expert in the field of food and nutrition. Registered dietitians provides nutrition education or counseling based on evidence-based information. They have successfully earned a minimum of a bachelor's degree with course work approved by the American Dietetic Association’s Commission on Accreditation for Dietetics Education, completed an accredited, supervised dietetic internship, and passed the national dietetic registration examination administered by the Commission on Dietetic Registration. Registered dietitians must also complete continuing professional educational requirements to maintain registration.

If registered dietitians are the nutrition experts, what exactly is a nutritionist? Unfortunately, in the state of New Jersey, there is no legal definition for the term nutritionist, so anyone can call themselves by that title regardless of their education and training. Nutritionists may have varying levels of education.

Registered dietitians may refer to themselves as “nutritionists”, but nutritionists may not call themselves dietitians. Remember, nutrition is a science, not an opinion or point of view. A registered dietitian is the most credible source of nutrition information. If you seek nutrition advice, knowledge, and counseling, the credential to look for is the RD.

References:
http://www.eatright.org

Water: Essential For Your Body In All Seasons

For me, it is easier to remember to drink more water in the summer. But, what about in the winter? Past studies have shown that colder weather increases the risk of dehydration. When you don't feel thirsty, you don't drink enough water. We lose a great deal of water from our bodies in the winter due to respiratory fluid loss through breathing. Our bodies also are working harder under the weight of extra clothing, and sweat evaporates quickly in cold, dry air.

Water is an essential component for all processes the body completes each day. The body needs water to function. Dehydration can cause physical symptoms such as tiredness, lethargy, aches and pains, and an inability to function properly. It is important to balance the amount of water going in to the body with the amount of water being lost by the body. How much water should you drink? Aim to drink half of your body weight in ounces each day as part of a healthy diet.

Just as you would service your car and get it ready to face winter driving conditions, so too should you take care of your body during winter. Overall, it boils down to this...drink plenty of water daily (in every season), especially when exercising or working outdoors.

Make Time for Exercise

We all know exercise is good for us. The American College of Sports Medicine and the American Heart Association recommend moderately intense cardiovascular activity 30 minutes a day, five days a week. Regular physical activity helps decrease disease risk, maintain weight, change body composition, and increase metabolism.

When is the best time to exercise? Well, anytime! However, life, work, and family commitments can get in the way of our regular exercise routine. The solution lies in time management. If you manage your time better, you can easily make time for exercise. See below for some tips on how to create exercise time this holiday season:

• Skip the elevator/escalator and take the stairs. If you are shopping for the holidays, take extra laps around the mall.
• Park your car farther away when running errands or going to work.
• Go for a morning or night walk with your family.
• Try doing short bouts of exercise throughout the day...10 minutes in the am, 10 minutes around lunch time, and 10 minutes in the pm.
• Try fitting in some jumping jacks, squats, arm circles, or push-ups when you first wake up.
• Do you have a dog? Instead of letting your dog out in the backyard, take them for a daily walk.
• Cut down on your TV and computer time. Skip one TV show or avoid going online at night. Less TV and computer time create more exercise time!
• Tune your TV to a fitness channel and begin your free workout. Find your favorite yoga, pilates, or cardio workout.
• Bring your sneakers to work and walk with co-workers during your lunch break.
• Turn on the radio and start dancing. Instead of watching 'Dancing with the Stars', dance with your family and friends!
• Skip the leaf blower and start using the rake. Yard work and gardening count!
• Plan something involving a physical activity every weekend: hiking, biking, walking, flag football, golf, skiing, snowboarding, ice skating, etc.
• Do you have a stationary bike or treadmill at home? Watch your favorite TV show while working out.

Regular exercise is important. Always check with your doctor first before you start to exercise.

Thanksgiving Dinner Can Be Nutritious!

Thanksgiving marks the beginning of a holiday season where eating is central to the festivities. Yes, Thanksgiving dinner is all about family, friends, and feasting, but it doesn't have to 'weigh' you down. Instead of focusing on what foods you need to avoid this Thanksgiving, focus on what you need to eat. There is actually nutritious food hidden within our traditional Thanksgiving dinner. Remember though, you still have to watch portions and avoid adding extra butter, brown sugar, ice cream, and marshmallows!

Sweet Potatoes: This common Thanksgiving side dish provides beta-carotene, potassium, dietary fiber, and vitamin C. Try to enjoy this vegetable year round. Check out this link for 10 ways to enjoy sweet potatoes: http://www.fruitsandveggiesmorematters.org/?page_id=2721

Pumpkins: This favorite holiday fruit is often used for a dessert pie. The bright orange color of pumpkin is a giveaway that it's loaded with an important antioxidant, beta-carotene. Pumpkins are fat free, cholesterol free, and sodium free. They are also a good source of vitamin C, and an excellent source of vitamin A. Check out this link for a pumpkin smoothie recipe for Thanksgiving morning: http://www.eatbetteramerica.com/recipes/special-occasions/thanksgiving/pumpkin-smoothies-cooking-for-2.aspx

Green Beans: These colorful, crunchy bright green vegetables, often referred to as string beans, bring dietary fiber to the Thanksgiving table. Green beans are low in calories and packed with vitamin C, vitamin K, beta-carotene, potassium, folate, and iron. Choose fresh, well colored beans that snap easily when bent. Try this healthier version of a green bean casserole: http://www.eatingwell.com/recipes/green_bean_casserole.html

Cranberries: This antioxidant-rich fruit is packed with vitamin C and dietary fiber. Cranberries are actually cousins to blueberries. Research has shown that they may help reduce the risk of urinary tract infections. Check out this enticing and healthified version of basic cranberry sauce: http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1673016

Apples: This crisp fruit provides a great amount of dietary fiber. One large apple provides about 5 grams of dietary fiber. Aim to consume about 25-35 grams of dietary fiber per day to help lower your risk for cancer, diabetes, and heart disease. Check out this tasty apple dessert recipe: http://www.mayoclinic.com/health/healthy-recipes/NU00299

Skinless Turkey Breast: This traditional Thanksgiving meat provides very little fat, selenium, and B vitamins. A 3-ounce serving of skinless white meat contains 25 grams of protein, barely 3 grams of fat, and less than 1 gram of saturated fat. Dark meat has more saturated fat than white meat, and eating the skin adds a hefty wallop of these bad fats. Check out this link for a tender and healthy turkey dish: http://www.eatbetteramerica.com/recipes/special-occasions/thanksgiving/thyme-roasted-turkey-breast.aspx

Pecans: Pecans are nutrient dense--they contain dietary fiber, vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, and zinc. Pecans are actually the only native American tree nut. Try this recipe for a yummy side dish with pecans: http://www.eatbetteramerica.com/recipes/special-occasions/thanksgiving/quinoa-with-apricots-and-pecans.aspx

Chestnuts: These beloved holiday nuts have a high water content and very little oil, thus making them virtually fat free. Nutritionally, they are similar to brown rice and have been described as a grain that grows on a tree. Chestnuts are the only nuts containing vitamin C. Try roasting some chestnuts after your Thanksgiving dinner.

Always remember to keep your "attitude of gratitude"! Have a happy and healthy Thanksgiving!!

"Thanksgiving, after all, is a word of action". ~W.J. Cameron

"Gratitude consists of being more aware of what you have, than what you don’t." –Unknown

"God gave you a gift of 86,400 seconds today. Have you used one to say "thank you?" ~William A. Ward

How to Avoid Holiday Weight Gain

Take the time to take care of yourself this upcoming holiday season. All foods fit, but you must eat in moderation...especially during this time of holiday food temptation. Allow yourself to enjoy your favorite foods, but try focusing on your relationships with your family and friends. Remember, conversation is calorie-free!

Losing weight during the holiday season may be difficult; instead, focus on weight maintenance and increasing physical activity. See below for healthy holiday eating strategies so you can freely greet the New Year without the thought of a drastic diet. Fill this holiday season with great memories, not extra calories.

-Eat small, frequent meals to help you stay in a nourished state. Never go out to a holiday party starving...this will lead to larger portions and poor food choices.

-Plan to have healthy foods on hand-at home and at the office. If you want to eat healthier, create a healthy eating environment. Keep extra fruits and vegetables on hand to help you control your hunger by providing you with dietary fiber.

-Don't sabotage yourself. Keep trigger foods (cookies, cakes, pies, candy, etc.) out of your house and office. Give away high calorie treats and modify your favorite recipes by decreasing the fat or sugar content.

-Keep portions small. Often a taste is all you will need to satisfy a craving or your curiosity. Also, leave some food on your plate.

-Avoid sitting by the food at a holiday party to help limit temptation.

-Watch liquid calories...especially alcohol. Alcohol is high in calories and may increase your appetite.

-Leave the dieter's mentality at home. Remember, diets don't work. You go 'on' and 'off' a diet; instead, create a healthy eating lifestyle.

-Keep exercising! Exercise during the holiday season can help with weight maintenance and stress management. Try to plan holiday celebrations around activities such as ice skating, skiing, sledding, or walking around the neighborhood to view holiday lighting displays.

How to Have a Healthier Halloween

When you think of October, people of all ages tend to think of Halloween and candy. You can celebrate in a healthy manner without giving up all the treats. You must learn to balance your intake with exercise and plan ahead for healthy meals/snacks. You should also view this holiday more as a time to dress up in costume, play games, participate in Halloween crafts, and celebrate with friends and family rather than a candy celebration.

It is important to work with your family on healthy eating throughout the year. Encourage healthy snacks but don’t battle over it. The most important habit to keep is eating a healthy breakfast, lunch, and dinner. Don’t allow Halloween candy to substitute for fruits, vegetables, nuts, and whole grains. Also, try to dispose of the Halloween candy after a week or give it away.

Yale University’s Center for Eating and Weight Disorders conducted a research study to see whether children would choose toys over candy when offered both on Halloween. The researchers observed 284 kids between the ages of 3 and 14. They found that children were just as likely to choose toys as candy, regardless of gender!

(J Nutr Educ. Behav. 2003 Jul-Aug; 35 (4): 207-209)

Non-food treats, such as money, Halloween-themed stickers, temporary tattoos, bracelets, shoe laces, hair accessories, erasers, coloring books, comic books, puzzles, crayons, bubbles, and seed packets can be a hit with children. This Halloween, think healthy, instead of candy!!

Here are some ideas for healthier Halloween treats:

• Fresh fruit (apples, oranges) or fresh vegetables (small bag of baby carrots)
  
• Lunch-size bags of pretzels or whole-grain crackers
• Instant oatmeal packets (try Quaker Oats Lower Sugar Instant Oatmeal)
  
• Individual packages of raisins
• Whole-wheat Fig Newtons
• Low-fat graham crackers
• Granola bars (try Clif Kids Organic Spooky S'mores)
  
• Freeze-dried fruit bags (try Crispy Green bags)
  
• Fruit leathers (try FruitaBu Organic Smoooshed Fruit Products)
• 100% fruit juice boxes
• Individual bags of Lesser Evil Popcorn
  
• Sugar-free gum
• Organic lollipops (try Yummy Earth Organic Lollipops)

Have a happy and healthy Halloween!!

Motivational Quote of the Week

Fad Diets: Facts and Fallacies

Common Characteristics of Fad Diets:
-They promote quick weight loss (due to dehydration)
-They limit food selections and dictate specific food rituals
-They often come with expensive supplements
-They make no attempts to permanently change eating habits
-They are critical and skeptical of the scientific community
-They promote diets that are extremely low in calories
-They use liquid formulas instead of real food
-They attempt to make clients dependent on their special foods

Fad diets are not the best way to lose weight and keep it off. These eating plans often promise to help you lose a lot of weight quickly, or tell you to cut certain foods out of your diet to lose weight. Although you may lose weight at first, they can be unhealthy because they often keep you from getting all the nutrients that your body needs.

In order to lose one pound of body fat, a deficit of 3,500 calories must be created. A program that advertises 30 pounds in 30 days is either lying or promoting an extremely unhealthy practice. Think about it: a 30-pound weight loss is a deficit of 105,000 calories!!

Fact: It is the amount of calories consumed and calories burned that determines weight loss. Fad diets do produce an initial weight loss, but research has shown they most often do nothing in the long run. Create a healthy lifestyle, give it time, and you can expect to receive desired results.

Registered dietitians recommend adopting healthy eating habits permanently, rather than impatiently pursuing fad diets or detox diets in hopes of losing unwanted pounds in a few days. Seek your local registered dietitian for the truth about nutrition!

References:
http://www.eatright.org

October is National Breast Cancer Awareness Month

Research findings suggest that physical activity, a low fat, high fiber diet, and a healthy weight may help reduce the risk of breast cancer and the recurrence of breast cancer. Eating a plant-based diet, consisting of mostly fruits, vegetables, beans, legumes, and whole grains, helps reduce the risk of chronic disease and enhances overall quality of life. Fill your plate with approximately 50% vegetables, 25% protein, and 25% whole grains.

Guidelines for a Healthy Eating and Exercise Lifestyle:

• Plenty of fruits and vegetables (especially dark, green leafy vegetables)
  
• High fiber – whole grains, beans, and legumes (eat 25-35 grams of dietary fiber per day)
  
• Low fat diet with emphasis on healthy, unsaturated fats (avocado, walnuts)
  
• Limit processed and refined grains, flours, and sugars (choose whole grains over refined grains such as white flour)
  
• Decrease saturated and trans fats (limit red meat and high fat dairy products; avoid hydrogenated or partially hydrogenated oils)
  
• Drink plenty of non-caloric fluids (water is best; try green tea)
  
• Avoid/limit alcohol (no more than 2 drinks per day for men and no more than 1 drink per day for women)
  
• Be physically active to help achieve and maintain a healthy weight (aim for at least 150 minutes of moderate-intensity exercise per week)
  

References:
American Cancer Society, http://www.cancer.org
American Institute for Cancer Research, http://www.aicr.org

Behavior Change for Weight Management

TIPS FOR CHANGING YOUR EATING HABITS

As you create your own healthy eating style, identifying food triggers (cues) becomes very important. Cue control is when you control the eating cues around you. How you respond to your eating cues can affect how much you weigh. Below are some positive cues along with suggestions that help combat negative cues.

• Have a list of alternate activities for situations where food has been the usual response. Examples are taking a walk, brushing your teeth, reading a good book, writing a letter, working a crossword puzzle, or calling a friend.
• Turn off the computer and television. Begin to change channels during commercials for foods you like.
• Rather than eating when you come home from work or school, change the routine. Immediately go walking, check your phone messages, or feed your pet. Do anything but eat. Break the cue that says “I’m home, it’s time to eat!”
• Keep food records. These will allow you to become more aware of situations or cues that affect your food choices. Your food records, if used as intended, will become an excellent tool to combat the constant bombardment of food cues which we face each day.
• Stay positive. Changing your eating habits begins with changing the way you think. Create realistic short-term nutrition goals to help you achieve a long-term healthy lifestyle.

Although managing cues can be challenging at times, you will see lasting results when you focus on theses tips. It takes time and effort to counter old eating habits and build new healthy eating habits. Begin with small steps, and stay focused as you learn to recognize food triggers.

Fall for Seasonal Produce

Each season brings new choices of produce for you and your family. Stock your kitchen and pantry with colorful fruits and vegetables for nutrient-dense meals and snacks. Colorful produce contain antioxidants, which help you fight disease. By eating at least 5 servings of fruits and vegetables daily, you can decrease your risk of heart disease, stroke, and cancer.

Tomorrow is the first day of autumn. Get ahead by checking your local farmers' market or grocery store for the following Fall produce:

-Acorn Squash
-Apples
-Beets
-Belgian Endive
-Broccoli
-Brussels Sprouts
-Butter Lettuce
-Butternut Squash
-Cauliflower
-Celery Root
-Cranberries
-Figs
-Garlic
-Grapes
-Guava
-Jalapeno Peppers
-Kumquats
-Mushrooms
-Passion Fruit
-Pears
-Pineapple
-Plums
-Pomegranate
-Pumpkin
-Rutabagas
-Sweet Potatoes
-Swiss Chard
-Turnips
-Winter Squash

Create a nutritious and delicious soup, stew, or salad everyone will love by incorporating the above fruits and vegetables.

My favorite healthy Fall recipe is easy and effortless: Baked Apples...What is your favorite healthy Fall recipe???

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