May is National Strawberry Month!

I’m thrilled to be working with the California Strawberry Commission again this year! Looks like this year’s crop is going to be dandy!

WATSONVILLE, Calif., May 2, 2013 — May is National Strawberry Month, a time when farmers and consumers alike celebrate the peak abundance of America’s favorite fruit. Strawberries are a fond and familiar fare at any time of day. According to the U.S. Department of Food and Agriculture, Americans now consume twice as many strawberries than two decades ago.

The versatile strawberry stretches beyond shortcake, inspiring unexpected savory and sweet dishes. A key ingredient in endlessly creative recipes, strawberries can be blended with garbanzo beans and lemon juice to make a tart hummus, or strung on rosemary-stem skewers, grilled and served with black pepper ice cream and ruby port syrup. The strawberry’s photogenic color and shape, easy preparation and adaptability make strawberries among one of the most talked about fruits on culinary websites, blogs and social media. They are featured on hundreds of creative Pinterest boards, while conversations on Twitter mention strawberries with its most popular companions, chocolate (1.5 million+ mentions) and cream (585,000+ mentions).

Just a generation ago, fresh strawberries were a fleeting reward of spring. Thanks to the decades-long effort of California strawberry farmers, however, the once-precious crop is now one of the country’s most popular fruits, available year round. California strawberry farmers have done their job so well that in just 20 years, Americans have doubled their consumption of fresh strawberries, with per capita consumption rising to almost eight pounds in 2012. At the same time, refined growing methods on more than 40,000 acres have improved yields by 44 percent since 1990.

Today, nearly 90 percent of U.S.-grown fresh strawberries come from California.
Universally loved, locally grown, California strawberries are picked, shipped and delivered to stores within 24 hours. These fresh strawberries inspire out-of-the-ordinary recipes, including strawberry goat cheese pizza and strawberry tostadas that brighten up daily meals. These and other delicious recipes can be found at http://www.CaliforniaStrawberries.com.

Phytosterols: The Cholesterol Picker Upper

By David Grotto, RDN, LDN
As seen on Real Life Nutrition on WebMD

Phytosterols are a plant’s version of cholesterol; however instead of clogging up our arteries, they clean them! Phytosterols promote the movement of cholesterol into the intestinal tract and help block the absorption sites responsible for attracting cholesterol. Think of it like a game of musical chairs. If there are only 10 seats for 10 cholesterol bodies, then all of them will get a seat. But if you add in an additional 10 bodies of phytosterols, odds are that the seats will be divided evenly between cholesterol and phytosterols allowing for the remaining cholesterol to be whisked away.

There are two basic types of phytosterols: plant sterols and stanols. Despite their different names, research indicates that there are no significant differences in their health impact on cholesterol when consumed as part of a low-fat diet. The US Food and Drug Administration (FDA) approved a health claim for plant sterol/stanol esters for reducing the risk of heart disease: “Diets low in saturated fat and cholesterol that include at least 1.3 grams of plant sterol esters or 3.4 grams of plant stanol esters, consumed in two meals with other foods, may reduce the risk of heart disease.”

What Foods Contain Phytosterols?
In general, plant phytosterols are abundant in nuts, seeds, legumes and in plant oils. The richest sources are as follows:

Rice Bran Oil: 322mg/ounce: It has a mild nutty flavor and is a great oil to cook with because it has such a high smoke and is more resistant to oxidation giving it a nice long shelf life. It is an excellent source of vitamin E and contains an antioxidant called gamma-oryzanol, which has been thought to help lower one’s risk for heart disease. In one Japanese study, rice bran oil helped reduce symptoms of hot flashes among women subjects.

Corn oil: 264mg/ounce: Corn oil is one of the most popular cooking oils in the United States, especially in commercial cooking and baking. A double blind placebo controlled human study put men on either a diet containing 30% fat mainly from corn oil or from a sunflower/olive oil blend. Researchers found that the vitamin E content of corn oil did a better job of protecting the DNA of cells from mutating into dangerous cancer cells compared to a diet with sunflower and olive oil.

Sesame seeds/oil: 200-223mg /ounce. Cold-pressed sesame oil is great for deep frying because of its high smoke-point, whereas the dark brown oil is better suited for stir frying or sauces and dressings. Sesame seeds and their oil may have other heart health benefits beyond their phytosterol content. In a small study of hypertensive men who were placed on a daily regimen of a little over an ounce of sesame oil, it was observed that they had better blood flow through their arteries. This was the first study to show that daily intake of sesame oil improves endothelial function and this effect is sustained with long-term daily use.

Canola oil: 188mg/ounce: Canola oil is made from canola seed which belongs to the Brassica family where you’ll find members like cabbage and cauliflower. It contains the lowest level of saturated fats of any vegetable oil and is an excellent source of monounsaturated fatty acids and omega 3 fats, which benefit healthy cholesterol levels. Like corn oil, canola is also a rich source of vitamin E.

Sunflower seeds: 150mg/1/4 cup: Sunflower seeds are an excellent source of magnesium, copper, manganese, selenium, thiamine, and a Vitamin E (almost half of your daily requirements!). These nutrient packed seeds are also a good source of the B vitamins and other trace minerals, not to mention that they are also a great source of protein and fiber. The major phytosterol in sunflower seeds is beta-sitosterol which may benefit prostate and heart health.

Pistachios: 80mg/ounce: Pistachios are one of the oldest nuts in existence and it is estimated that humans have been eating pistachios in one form or another for at least 9,000 years. They are rich in the plant nutrients lutein, beta-carotene and contain a hefty amount of the gamma-tocopherol form of vitamin E. A randomized cross-over controlled Penn State study found that a couple of handfuls of pistachios a day added to a low cholesterol diet lowered LDL cholesterol and boosted heart-healthy antioxidants better than a heart healthy diet alone.

Wheat germ oil: 150mg/ounce: Wheat germ is the oily component of the wheat kernel. The oil contains high amounts of octacosanol, a plant nutrient found in vegetable oils that has been reported to enhance endurance, reaction time, and exercise capacity by increasing oxygen in cells of the body. It has also been associated with reducing cholesterol. A one- tablespoon serving supplies over 100% of the daily value of vitamin E. Wheat germ oil has also been used to treat various skin conditions such as eczema and skin rashes with some success.

Supplement it? Intakes of plant phytosterols/stanols in excess of the recommended 2g/day dose are associated with additional reductions in harmful LDL cholesterol, which may reduce the risk of coronary heart disease (CHD). The National Cholesterol Education Program recommends adding 2 grams daily of phytosterols to a cholesterol-lowering diet for people who have not been successful in lowering cholesterol by diet alone. In order to achieve this level, fortification of foods such as margarine-type spreads, orange juice, yogurt and yogurt-based drinks and dietary supplements might be necessary, even in addition to the plant sterol-rich foods mentioned above. A 5-week double blinded placebo controlled study demonstrated nearly a 5 percent reduction in “bad” low-density lipoprotein (LDL) cholesterol in participants who had elevated cholesterol levels when a supplement containing approximately 2 grams of plant phytosterols was added to their cholesterol reducing diet.

3 Foods That Will Help You Sleep Better

As seen on KnowMoreTV.com!

http://www.knowmore.tv/food-fitness/3-foods-that-will-help-you-sleep-better/#.UYCBpIakrac.wordpress

The Real Skinny on Fat Habits

I’m excited to announce that two nutrition experts, whom I hold in high esteem, have jointly written a book entitled The Real Skinny: Appetite for Health’s 101 Fat Habits & Slim Solutions (Penguin). Julie Upton, MS, RDN, CSSD and Katherine Brooking, MS, RDN run the a great website and blog called Appetite For Health which is loaded with great information on health, nutrition and features new products and great deals that are health related.

Now on to their book. Truth be told, I’m not much of a fan of diet books in general. I guess that’s why I haven’t written one yet …don’t hold me to that, though! Ha! But The Real Skinny isn’t really a diet book, per say. It’s more of a book of solutions to common “fat traps” that we all fall into. Sure, there’s some neat recipes and a 14-day menu plan tucked inside, but what I liked most were the 101 Fat Habits and the Slim Solutions that Julie and Katherine offer. Take Fat Habit #61 for example. I’m a nighttime nosher, for sure. I have a degree in nutrition and should know better but as I always say, when it comes to lifestyle, knowledge is great but it’s what you do that counts! Nighttime nibbling, especially the just-open-a-bag-of-anything-and-start-eating habit is the worse. Eating late at night can really ratchet up the number of calories that your mind doesn’t even register because it’s not a “sit-down” meal. But it’s not just eating late at night that’s the problem. According to Upton and Brooking, “Studies show that distracted eaters gobble up more calories compared to non-distracted eaters, and those who watch TV and eat consume 20-100% more calories compared to individuals who eat without distractions. Even worse, distracted eaters reported being less satisfied.”

People who tend to eat late at night are at more risk of being overweight, having sleep disorders and the list goes on. So what’s the Real Skinny solution? Well Julie and Katherine give you eight to choose from including eating a fiber-rich dinner and eating dinner a little later so you are full and satisfied until bedtime. My favorite tip is keeping yourself busy. Think about it. Most of us just want to unwind – which translates to zoning out in front of the tube and keeping our hands and mouths busy by filling them with food. And of course, your ability to monitor what you eat and cut off eating when you are actually full goes out the window when watching TV. Find things to do or hit the hay early and get up earlier!

Julie and Katherine also offered some insight to their book that I thought I’d share with you.

Do you need diet foods to lose weight?

There are no “special” or “manufactured” foods required to lose and maintain a healthy weight. In fact, good-for-you unprocessed foods like fruits, veggies, whole grains and lean proteins are probably the best foods to help you lose weight.

Many dieters get stuck on using pricey unhealthy “health” foods: diet foods, sugar substitutes, diet sodas and other calorie-reduced items that aren’t necessary and they aren’t always associated with diet success. Some studies even suggest sugar substitutes interfere with the body’s natural mechanisms to regulate caloric intake. Use diet foods and beverages sparingly and be mindful that they alone, will not equal diet success. A recent statement from health organizations say that if you use sugar substitutes as a replacement for foods and beverages with added sugars, they can help you cut calories. We suggest using sugar substitutes sparingly and limiting diet beverages.

How do you recover when you totally blow your diet?

Chronic dieters often adhere to strict all-or-nothing diets that are too restrictive and unrealistic. It’s like trying to walk on a tightrope for life, which explains their lack of success. We all will eventually fall off. Instead of thinking of a strict eating plan that doesn’t fit your lifestyle, focus on strategies that you can, with a little work, realistically live with.
You need to expect slip-ups to happen when you’re losing weight, so how you deal with a bad day, week or month helps predict success. Individuals who can lose and maintain weight loss can be flexible enough with themselves to bounce back to healthy eating. Think: Life Happens or as I like to say, #$%! Happens! And start fresh tomorrow.
of meals and snacks, you need to only eat. When the brain is distracted, it takes significantly more calories to get the same level of satiety.

Is there a difference between food calories and liquid calories?

New research shows that we’re drinking a great proportion of our calories than ever before. In fact, one-quarter of the population drinks nearly 300 calories a day from sugary drinks like soda, fruit drinks, energy drinks, flavored water and gourmet coffee drinks. The problem with drinking our calories is that they’re less satisfying than when we eat foods, so we’re unlikely to eat less when we drink more calories. In addition, most beverages with calories get their calories from nothing other than sugar. This sugar is rapidly absorbed by the body and may increase risk for metabolic syndrome, type II diabetes and may increase hunger and cravings. It’s important to think before you drink.

You can purchase a copy of The Real Skinny and find out more about Appetite for Health by visiting Julie and Katherine’s website, http://www.AppforHealth.com .

Would you like to win a copy?? Hit me up in the comment section and tell me why you need this book! Most compelling story wins!!

A Cherry Good Thing To Do…

Photo and recipe courtesy of choosecherries.com

By David Grotto, RDN, LDN
I’m thrilled to be working with ChooseCherries.com this year in promoting the nutrition and health benefits of tart cherries. Many of my patients who I recommend tart cherries to were not aware that there is a difference between tart and sweet cherries. So I thought I would write a post to recap the difference and highlight the nutrition and health benefits of tart cherries.

Cherry interesting…
This isn’t your average drupe (fruit that contains a pit). All cherry varieties are proud members of the rose family. They either fall into one of two categories: sweet or tart. Examples of sweet cherries are the ever popular Bing and Ranier. The Montmorency cherry is one of the most popular tart varieties and is the one most often used in making cherry pie. The bulk of cherry research has been done on the tart cherry and in fact, there are now over 50 studies on the health benefits of tart cherries.

Nutrition: A one-cup serving of cherries is a good source of fiber and vitamins A and C. Cherries contain a host of other nutrients such as boron and quercetin which can help build strong bones and may play a role in maintaining heart health. Amygdalin and perillyl alcohol are two plant nutrients that function as cancer-fighting antioxidants that may have antitumor activity. Melatonin is a hormone found both in the human body and in tart cherries that can help regulate sleep. Tart cherries are one of the richest fruits in a group of plant antioxidants called anthocyanins which also may help promote sleep and put a serious hurt on pain. Tart cherries also contain many phenolic compounds, such as gallic acid, p-coumaric acid, kaempferol, and quercetin, all of which are potent antioxidants. Speaking of antioxidants, tart cherries rank 14th in the top 50 foods for providing highest antioxidant content per serving size.

Heart (and every other part) Health: It is believed that the plant nutrients that give cherries their bright red color, anthocyanins, are responsible for extinguishing the flames of inflammation but not of desire. In fact, cherries may help stimulate nitric oxide production in arteries allowing more blood flow to all the right places (wink, wink).
Arthritis Pain: There’s a good chunk of scientific literature that supports cherries role in helping to relieve painful inflammatory conditions such as gouty arthritis. Anthocyanins, in tart cherries, help suppress cox-2 enzymes that are responsible for causing pain and inflammation. In a study of women who ate two servings (280 grams) of tart cherries after an overnight fast, there was a 15 percent reduction in uric acid levels and the inflammatory marker C-reactive protein, which are both associated with gouty arthritis.
Sleep: Three separate studies have looked at the melatonin content of tart cherries and have established that cherries as one of the top melatonin containing foods that may prove beneficial in improving sleep quality and duration.
Bad breath: Many phytonutrients in cherries help remove the odor of methyl mercaptan, the colorless gas released in decaying food particles in the mouth and from garlic. Yum!
Exercise recovery: The anthocyanins in tart cherries are known to decrease muscle soreness. In fact, red tart cherry juice has been shown to reduce muscle damage and soreness caused by intense strength workouts and running. Cherries have been found to have similar pain-reducing effects as anti-inflammatory drugs like aspirin. A recent study published in the Journal of the International Society of Sports Nutrition found that consuming tart cherry juice before long distance running can reduce post-run muscle pain.

Here’s a great recipe that pulls all of the nutrition and health benefits of tart cherries into a delicious meal. You must try this – it’s the “cherry bomb”!

Warm Salmon, Cherry, Arugula Salad
Serves 4. 
Prep time: 20 minutes 
Cook time: 15 minutes 



Ingredients:

2 tablespoons red wine vinegar 

1 teaspoon ground turmeric 

3 tablespoons olive oil, divided 

Salt and pepper 

6 cups loosely packed arugula (about 3 ounces) 

1/2 small head radicchio, cored and shredded 

4 salmon fillets, about 3/4-inch thick 

3 shallots, sliced 

1/2 large jalapeno (halved lengthwise), seeded and thinly sliced 

1 1/2 cups thawed frozen tart cherries 

1 1/2 teaspoons grated fresh ginger 

1/4 cup tart cherry juice

Directions:

In a large bowl, whisk together the vinegar, turmeric, and 2 tablespoons of the olive oil. Add the arugula and radicchio and toss. Add salt and pepper to taste and divide mixture among serving plates. Set aside. 

Season the salmon with salt and pepper. In a large skillet over medium-high heat, warm the remaining 1 tablespoon of olive oil. Add the salmon and cook until barely opaque throughout, 2 to 3 minutes per side. Arrange the salmon on top of the salads. 

Return the skillet to medium heat, add the shallots and chile, and cook, stirring occasionally, until tender, 2 to 3 minutes. Add the cherries and ginger and cook, stirring occasionally, until heated through. Add the cherry juice, increase the heat to medium-high, and cook, scraping up any browned bits in the skillet, until the juice is almost entirely evaporated, 2 to 3 minutes. Add salt and pepper to taste. 

Spoon the cherry mixture over the salmon and serve. 



References:
Martin KR, Wooden A. Tart cherry juice induces differential dose-dependent
effects on apoptosis, but not cellular proliferation, in mcf-7 human breast
cancer cells. J Med Food. 2012 Nov;15(11):945-54.

Jacob RA, Spinozzi GM, Simon VA, Kelly DS, Prior RL, Hess-Pierce B, Kader AA. Consumption of cherries lowers plasma urate in healthy women. J Nutr 2003;133:1826-1829

Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of
tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep
quality. Eur J Nutr. 2012 Dec;51(8):909-16.

Kuehl KS, Perrier ET, Elliot DL, Chesnutt JC. Efficacy of tart cherry juice in
reducing muscle pain during running: a randomized controlled trial. J Int Soc
Sports Nutr. 2010 May 7;7:17.

Cholesterol Smack-down Superheroes: Oats & Mushrooms !

Photo courtesy of the Mushroom Council
By David Grotto, RD, LDN, author of The Best Things You Can Eat

Seems like these two food staples are an unlikely pair, at least from a culinary standpoint. But I think you’ll find the Mushroom Ris-oat-o recipe at the end of this post proof positive that they make a tasty duo. And when it comes to health, this food pairing is no slouch when it comes to delivering more than just great taste – mushrooms and oats may be the ideal food crime fighter-combo for a healthy heart.

Bad cholesterol is a weighty issue. It is estimated that 20% of all strokes and up to 50% of heart attacks may be linked to high cholesterol. Family history, smoking, inactivity and even hormonal changes can all lead to elevated cholesterol. A growing and more common reason though is being over weight – especially when that weight collects around the midsection. Oats and mushrooms added to the diet may help combat hunger and give a feeling of fullness, which can help one manage their weight better.

Getting Mushy. Animal research has demonstrated that a diet containing mushrooms helps reduce total cholesterol, triglycerides, and harmful LDL-cholesterol. Several studies also have shown that mushrooms can reduce homocysteine, blood pressure, and can reduce oxidative and inflammatory damage to arteries, making them less susceptible to artery-clogging plaque. The antioxidant component of mushrooms that keep arteries healthy are largely attributed to their polyphenols– especially a substance called ergothionene, which may possess anticancer properties, as well. Mushrooms are naturally low in fat and calories and don’t contain cholesterol making them an ideal swap out for fatty meats or as a healthy extender for burgers, meatloaf, taco meat and casseroles.

Oatmeal Deal. Oats have hunger-busting qualities that can help aid in weight management. And like mushrooms, oats contain beta glucans that do a terrific job on sucking up cholesterol. There are over forty clinical studies spanning over forty years that confirm oats ability to not only lower total cholesterol but also harmful LDL cholesterol. Why? Oats contain additional heart healthy antioxidant nutrients such as vitamin E and avenanthramides along with soluble and insoluble fiber that makes it quite difficult for cholesterol to hang around. Eating three grams of soluble fiber from oats, each day, along with a low fat and cholesterol diet, has been shown to lower blood cholesterol and harmful low-density lipoproteins (LDLs). Research shows that eating a fiber-rich diet and a nutritious breakfast can help you maintain a healthy weight.

Including foods such and mushrooms and oats as part of a low saturated fat, high fiber diet, is a heart-smart thing to do. Try combining them both into this tasty Mushroom Ris-oat-o side dish!

Wild Mushroom Ris-Oat-To (as featured in 101 Optimal Life Foods)

Servings: 6

Base Ingredients:

1 ½ cups of water

2 cans low-sodium chicken broth

1 cup of yellow onions, diced

2 garlic cloves, minced

2 cups Oats, Old Fashioned

1 cup of dry white wine

1 cup grated fresh Parmigiano-Reggiano cheese

Sea salt & cracked black pepper to taste

Directions:

To prepare Ris-Oat-To, in a sauce pan bring 1 ½ cups of water and broth to a simmer. Keep warm over medium heat.

Heat a medium sauté pan over medium-high heat. Coat pan with a drizzle of olive oil. Add onion and garlic, sauté about two minutes until golden brown.

Add oats and toast until golden brown, stirring constantly.

Add wine, cook for a minute or until liquid is nearly absorbed, stirring constantly.

Stir in 1 cup of broth mixture, cook for four minutes or until liquid is nearly absorbed, stirring constantly.

Add remaining broth mixture, ½ cup at a time, stirring constantly until each portion of broth is absorbed before adding the next

Remove Ris-Oat-To from the heat and add in ½ cup of cheese

Season with sea salt and black pepper to taste.

Mushroom Mixture

Ingredients:

4 cups of sliced mushrooms of your choice

2 tablespoons of olive oil

1 tablespoon of freshly chopped thyme

½ teaspoon sea salt

½ teaspoon cracked black pepper

Directions:
Heat olive oil in a large non stick pan over medium high heat, add mushrooms and crushed garlic clove and sauté for about 4 minutes until golden brown and crispy. At the last second season with salt and pepper and fresh thyme.

Spoon Ris-Oat-To into 6 medium size bowls and top with crispy mushrooms, and a pinch of cheese.

Nutrition Profile

290 Calories, 12g Total Fat, 4g Sat Fat, 15mg Cholesterol, 320mg Sodium, 26g Carbs, 4g Fiber, 13g Protein

Disclosure. I am a spokesperson for the Mushroom Council.

Naughty Bites! Best Foods For, Well, You Know …

As seen today on KnowMoreTv.com!

The rising barometer of sexual dysfunction impacts nearly forty percent of women and thirty percent of men. Translated, this works out to be nearly 70,000 million people who struggle with desire, arousal, and/or orgasm, according to researchers from Robert Wood Johnson Medical School. Sexual dysfunction is often associated with decreased life satisfaction and increased number of visits to the physician.

Prescriptions written for the sexual performance drugs Viagra and Cialis are now at record levels. But quick fix meds also run the risk of undesirable side effects, including: sudden vision loss, headaches, four-hour erections (sounds good until you have one; it can actually be quite painful), and increased risk of a heart attack.

The other problem with taking medication to enhance your sex drive is that a drug doesn’t address the root physical cause: diet and lifestyle. When you’re making poor food choices and/or not eating food to support your heart and other organs, blood vessels become backed up with plaque over time. The result: your blood has a harder time getting to where it needs to go. For men, this can translate to the big performance becoming a flop. And for women, the lessened blood flow impacts arousal, lubrication and energy levels.

Conditions that mess with blood flow and can damage sensitive nerve endings in your sex organs: uncontrolled blood sugar (when diabetes isn’t treated properly); chronic stress, depression, and obesity, which trigger inflammation and high blood pressure, both of which scar blood vessel linings.

Maybe just saying NO might work better to help get you in the mood. I’m not talking about an abstinence program here, but rather the acronym NO, which stands for nitric oxide. Nitric oxide naturally occurs in the body to help keep blood vessels dilated and functioning normally. In and of itself, it doesn’t peek arousal. Rather, NOs job is to blaze a path for blood to reach its intended target, whether it be the brain, heart or any other part (wink, wink, nudge, nudge). By incorporating more foods known to produce NO into your diet, over time, you may begin to experience the desired result:
• Coconut, sesame seeds, peanuts, almonds, walnuts and Brazil nuts
• Oats, barley, wheat
• Soybeans, chickpeas
• Chicken, lean pork, beef
• Chocolate

Let’s also not forget about the foods that you might want to avoid, or at least consume in moderation, if you want the love machinery to work smoothly:
• Alcohol. It may make you brave in the sack at first, but alcohol is a depressant. Over time alcohol can also decrease testosterone; low testosterone can zap energy levels.
• Saturated fat. Otherwise known as “high triglycerides,” a fatty diet is directly linked to impotence.
• Excessive sugar. Too much sugar also raises your triglycerides.

My Good Life Holiday

I know it can be easy to overdo it with all the delicious food at family gatherings and celebrations, but maintaining a balanced lifestyle doesn’t mean you have to miss out on enjoying all of your favorite traditional treats. Food is a universal thing that brings us together; it is how we celebrate, especially around the holidays, so depriving ourselves during this special time of year is not the answer. Instead eat foods in moderation and savor all the sights and aromas of the season. Enjoying the foods you love is what makes a Good Life Holiday!

I’m planning to celebrate my own Good Life Holiday this year by eating some of my traditional faves such as pumpkin pie, sweet potato casserole and delicious turkey gravy poured over not just the turkey but just about anything else that is fortunate enough to get in its way. Ha! I’m salivating just thinking about it!

As you can tell, if I’m not careful, I could really be in for some serious calorie overload if I don’t have a plan in place to control my portions. But the good news is I do have a plan. I’m going to enjoy half of my plate filled with faves while I load up the other half with a fields of greens salad and caramelized Brussels sprouts. If I’m still hungry after my last bite, I’ll go back for more veggies! And in the Grotto tradition, everyone helps mom clear the table after we eat, load the dishes in the dishwasher and then head out for our traditional family walk while the dishwasher is running. It’s amazing how much longer everyone wants to walk when they know those dishes will be clean by the time we get home and have to be put away.

This holiday season, I am working with HERSHEY’S Moderation Nation, a go-to source for balanced lifestyle tips, as their Balanced Eating GOOD LIFE GURU to provide strategies to help make eating a balanced diet easier. For tips on how enjoy your Good Life Holiday and to learn more from me on how to maintain a balanced diet, visit www.TheModerationNation.com.

HERSHEY’S Moderation Nation is also spreading the joy this season by teaming up with How Does She to create the Good Life Holiday Pinterest Contest where participants will have chance to win a relaxing weekend getaway to the Hershey Spa in the New Year! Share all the ways you’re planning to live a Good Life Holiday by pinning your own “window display” of pictures, recipes and articles. Check out the contest rules on the HERSHEY’S Moderation Nation website.

How do you maintain a balanced diet around the holidays?

Dietary Supplement Advice That’s Not Hard to Swallow

If you haven’t received the memo yet, we are a far cry from meeting the nutrition and healthy eating objectives of the 2010 Dietary Guidelines for Americans (DGAs), according to studies. The DGA committee identified that many fall short of reaching minimal healthy levels of key nutrients including vitamins A, C, and E, calcium, magnesium, potassium, and fiber. One study showed that less than 5% of adult workers meet dietary fiber recommendations. This may explain why irritable bowel syndrome and sales of laxatives are on the rise.

In my new book, The Best Things You Can Eat, I talk about what foods can help bridge these short-gaps in nutrients. I’m sure this information will be helpful for many of my readers but I’m also a realist. Even those who follow a healthy diet (including myself) or have all the best intentions to do so, don’t always eat perfectly…everyday. That is one of the reasons I included information on dietary supplements in the new book and have always recommended dietary supplements for my patients, family and even myself.

Even if you are on a great supplement program, if you don’t take them, they aren’t going to do you much good. So what are some of the roadblocks to taking supplements? I asked Judy Blatman, senior vice president or communications from the Council of Responsible Nutrition (CRN), for her thoughts on why people either don’t take dietary supplements or why those who do may have a hard time sticking to their regimen. She mentioned that CRN conducted a consumer survey this year that investigated supplement habits of consumers and health professionals alike. “We did ask those who indicated that they didn’t always comply with their daily supplement routine, to select the main reasons why they didn’t,” says Blatman.  The top three answers were: 

1. I get busy and forget to take them
2. If they’re not in plain sight, I forget to take them
3. Some days, I just don’t feel like taking them.

These all make perfect sense to me. Even I forget to take my supplements for all the very same reasons! And to spin off the last reason of “Some days I just don’t feel like taking them”, swallowing huge capsules or tablets are a physical impossibility for me. Have you ever had a tablet or capsule get stuck in your throat? Owww! It’s painful and the most uncomfortable feeling I can possibly imagine. My solution? I chew EVERYTHING! Yup…that includes my fish oil capsules, too! Not pleasant, eh? So, it’s not surprising that even the espousers of dietary supplements don’t always take them if their own advice is literally “hard to swallow”!

Good news. I was approached earlier this year by the folks at Nature Made who clairvoyantly knew of my supplement plight. They were excited to announce that they created new lines of dietary supplements with the sole purpose of making the task of taking supplements doable if not downright pleasurable! I was all ears. Long story short, they sent a variety of products for the whole family to try out that included adult gummies, full strength minis and a new type of small tablets called vita melts that literally melt in your mouth! They were amazing and really solved my swallowing challenge. I liked them so much that I started working with Nature Made to spread the good news! So I thought I’d share what the Grottos are taking as a core program as a result of trying the new products. Of course, I would be remiss if I didn’t thow in a bit of advice to seek out a qualified health professional for dietary supplement guidance. Okay? Do it! I also provided links in the photos in case you want to know more about the supplements.

My three daughters, who are all in their teens, take the full strength minis. So does my wife Sharon.

This is my base program. I take the men’s full strength mini’s multiple plus two of the the smaller omega 3 supplement. I also take an additional 1000i.u. of vitamin D in the vita melt series. They taste GREAT!

Lastly, I wanted to share some cool gizmos and apps that address the first two reasons that folks don’t take supplements from the CRN survey.

I forgot:
CRN’s Life Supplemented campaign also designed a cool iphone app that can be used on your ipad as well. Besides reminding you to take your supplements, it eve has a restock reminder to tell you if you are getting low.

They don’t have an android version out yet but rumor has it that there may be one available in 2013. Meanwhile, I ran across another app that works great for android devices.

Having them visible.

“Having your supplements out on your kitchen counter, on your desk, in your pocketbook so they’re visible can really help,” says Blatman.  
Even for those times when your supplements aren’t in a direct line of sight, here’s a great carrier for them that will sounds an alarm when its time to take them. Cool eh?

I hope that helps break down some barriers to taking your supplements regularly. Have you found any supplements, apps or supplement carriers that you would recommend that make taking supplements easier? I’d love to hear from you!

Thank you to my intern, Jamie Digiovanni, who helped me with this story.

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Cabán-Martinez AJ, Lee DJ. Nutrient intake and adherence to dietary
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Secrets of a Skinny Kitchen: Part 1

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As seen in WebMD Real Life Nutrition

What’s standing in the way of having the body you always wanted? Maybe it’s your kitchen!

After visiting hundreds of patients in their homes, I’ve stumbled on one undeniable fact: skinny people “do kitchens” differently than those who aren’t so svelte. And it’s not just that thin folks spend more face time with their kitchens, it’s what’s in their “skinny kitchens” that’s dramatically different than their weight-challenged counterparts. The kitchen, as it turns out, contains secrets that are the linchpin to long-term success in managing weight and health. So what are these secrets? I’ve narrowed them down into four key areas. This week, I’ll let you in on secret #1.

Skinny Secret #1: Stock a Skinny Pantry

Fill your pantry and fridge with these essentials to keep hunger at bay, belly bulges busted, and metabolisms boosted:

Hunger and Calorie-Blockers:
High-protein breakfast foods like eggs and Greek yogurt keep hunger at bay for hours compared to carb-laden breakfast choices.

High-fiber foods such as whole grains, cold or hot breakfast cereals, dried fruits, and fresh and frozen veggies are all excellent ingredients that can be added to most dishes to pump-up fiber and diminish calories from being absorbed in the digestive track.

Go nuts! Studies on nuts, especially almonds and pistachios, show amazing hunger-busting and fat-shedding effects for those who add them to their diets. Two studies showed that substances in nuts increase fecal excretion of calories when a handful of them are added to the diet. In fact, 55-75% of calories provided by nuts may not be fully absorbed. Research has also demonstrated that people who add nuts to their diet stick to their diets longer and achieve greater weight loss than those who forgo these foods.

Belly Bulge Busters:
Whole grains: In a study from Tufts University of nearly 3000 men and women, researchers found that adults who ate three or more serving of whole grains and limited refined grain items to 1 serving or less had 10 percent less belly fat than those who didn’t eat this way.

Resistant starch (RS) food sources such as firm bananas, beans and lentils, potatoes, pasta, rice, and certain whole grains such as corn contain RS which increases glucagon-like peptide-1, a major appetite suppressant hormone. RS also helps make insulin work better and regulates blood sugar – the key essentials to stopping the accumulation of belly fat and reducing the risk of “dia-besity”.

MUFAS, also known as monounsaturated fatty acids, are found in such foods as avocado, almonds, olive oil, and canola oil. MUFAs help eliminate belly fat, especially in insulin-resistant individuals.

Anti-Bloat ingredients such as parsley, fennel, cabbage, watermelon, watercress, celery, and cucumber are not only low in calories but have unique properties that rid the body of unwanted excess fluid. Many of my bloated patients were poor water consumers when I first began to work with them. Ironically, drinking more water helps the body’s natural fluid regulators, the kidneys, do a better job of managing water balance.

Metabolism Boosters
Coffee & tea and less of me: Beverages that contain caffeine and antioxidants called catechins have been found to help burn calories through thermogenesis (the creation of heat). They counteract the decrease in metabolism that often accompanies weight loss efforts. The overall effect may be small (less than 50 calories a day burned) but this can add up to nearly 5 pounds on the scale in the course of a year. Combine this intervention with other metabolic boosters such as physical activity and proper rest and the fat-burning potential is substantial!

Poly wants a crack at her. Research shows that fruits like apples, pears, grapefruit, and grapes, long associated with helping to manage weight, are rich in naturally occurring plant chemicals called polyphenols. These polyphenol-rich fruits decrease skinny-phobe bacteria called firmicutes that accumulate in the gut and contribute to weight gain. These fruits also increase friendly bacteria called bacteriodetes that break down polyphenols into helpful substances that boost the body’s metabolism. In one study, people who drank Concord grape juice daily lost weight compared to a control group that consumed a sugar-sweetened grape beverage and gained weight. It’s possible that the polyphenols in the grape juice helped keep the weight off among the drinkers of unsweetened grape juice.

Hot stuff. There’s a spice that’s just dying to rev-up your fat-burning engine but rarely sees the light of day in culinarily impaired kitchen cabinets: hot peppers! Capsaicin is the active ingredient in hot peppers that boosts metabolism and decreases appetite – not only in the meal that it’s eaten in, but even for the next few meals, according to recent research. Capsaicin can be found in paprika, chili, and cayenne pepper powder, as well as dozens of other hot pepper varieties.

I’ve put some of these tips together in a killer egg salad sandwich for you. Hope you like it. What else do YOU put in your kitchen to help keep the pounds away? I’d love to hear about it in the comment section.

Hunger-Busting Egg Salad Sandwich

Servings: Makes 4 sandwiches
Ingredients:
6 large eggs, hard boiled
3 tablespoons plain Greek yogurt
1 tablespoon Dijon mustard
½ teaspoon cayenne pepper
½ teaspoon lemon juice
Salt and pepper to taste
2 stalks celery, washed and chopped
½ red onion, diced
2 tablespoons pistachios, chopped
2 tablespoons cilantro, chopped
4 large romaine lettuce leaves
8 slices of hi-fiber whole grain bread, toasted

Directions:
Place eggs in a pot and cover with cold water. Bring to a gentle boil. Turn off heat, cover, and let sit for seven minutes. Meanwhile, fill a bowl with ice and water. When eggs are finished cooking, place them in the ice bath for three minutes. Remove eggs and peel them and then place in a medium mixing bowl. Add yogurt, mustard, lemon juice, and hot pepper sauce along with salt and pepper. Mash mixture with a fork, being careful to leave some texture. Stir in celery, onion, pistachios, and cilantro. Taste and add more hot sauce if you want more of a kick.
Toast bread. Spread mixture onto a slice of toast. Place lettuce leaf on top and cover with another slice of toast. Repeat for remaining sandwiches.

The Skinny
293 Calories, 13.7g Total Fat, 3g Saturated Fat, 317mg Cholesterol, 25g Carbs, 8g Fiber,
20g Protein, 495 mg Sodium