Fit Health into Life

Take a Hike!

2011-10-22T02:55:00.000-07:00

Cardiovascular exercise, like hiking, does wonders for the body, mind, and soul. Walking on a trail, in a natural environment, is a great way to burn calories, work your body's major muscle groups, strengthen your heart, increase your bone density, release endorphins, and improve your balance and stability. Discover the benefits yourself... GO TAKE A HIKE (or walk)!

Eating Healthfully in Tuscany and Umbria

2011-09-23T02:11:00.000-07:00

I'm currently hiking, bicycling, eating and drinking my way through Tuscany and Umbria. As a dietitian, who enjoys a colorful, plant-based diet, I've found it quite easy to eat healthfully in this landlocked region of Italy.

Some excellent options have been:

Insalata mista (mixed salad), which includes ingredients such as tomatoes, cabbage, cucumber, corn, and/or olives. And, it's typically no problem to add protein such as tuna (tonno) or hard boiled egg (uova sode) to an insalta mista. Top it with a high-quality balsamic vinegar and you'll be a happy traveler.

Pizza vegetariana, which consists of a thin, crispy crust, rich tomato sauce, and lots of fresh veggies. I enjoy it "senza formaggio" (without cheese).

Panini, which is often showcased with meat and cheese, can be ordered with tuna (tonno) and tomato (pomodoro) or vegetables (verduras) such as spinach (spinaci), tomato (pomodoro), and others.

Pasta, which tends to come in small portions, with a healthy "pomodoro" (tomato sauce), has provided me with the necessary fuel to endure some very long days of cycling.

Grapes right off the vine have been a delicious treat, while cycling through vineyards. (Note: It is now September 23rd, so the grapes will be gone in a few weeks.)

Figs fresh from the tree (also seasonal) taste like candy that literally melts in your mouth! (Important note from our Italian friend, Giovanni: Before you bite into a freshly plucked fig, give it a squeeze and peek inside to make sure there are no insects hiding in there.)

Here is a photo of me learning to
make stringozzi (fresh pasta).

And, this is the stringozzi we made!

Mangia!

Happy, Healthy Grilling

2011-07-04T16:21:00.000-07:00

Barbecue season is upon us! As grills are fired up around the country, many people are tempted to overindulge. Here are six tips to help you keep a lid on calories and prevent unwanted weight gain this BBQ season:

1.    CHOOSE LEAN PROTEINS
Swap high-fat, processed meats for leaner proteins such as fish fillets, skinless chicken breasts, tofu, bean or veggie burgers.

2.    ADD COLOR TO YOUR PLATE
Typical barbecue fare (meats and mayonnaise-laden potato/macaroni salads) tend to be brown and white. Maximize your vitamin, mineral, and antioxidant intake by adding more COLOR to your plate. Add leafy greens, grilled veggies, fresh fruit, sweet potato, or corn on the cob to liven that plate of yours.

3.    PAY ATTENTION TO PORTION SIZE
Reserve one quarter of your plate for protein (meat, fish, chicken, soy, beans, nuts, or dairy), one quarter for starch (grain, corn, potato, or bread), and fill the remainder with colorful fruits and veggies.

4.    SLOW DOWN AND BREAK BETWEEN COURSES
Eating quickly encourages overeating because it takes at least twenty minutes for your brain to recognize that your body is full. When you SLOW DOWN (hint: place your fork down between bites of food), your brain has an opportunity to receive the fullness signal.
Take a ten minute break before diving into dessert. In those ten minutes, you may decide you’re already stuffed. If not, consider a healthful option such as grilled pineapple or fresh watermelon. If fruit alone will not satisfy you, enjoy a small piece of the alternative, and savor each bite.

5.    DRINK WATER
Replacing high-calorie beverages with water will keep you hydrated and take up space that might otherwise be filled with unnecessary calories.

6. KEEP MOVING
According to the National Registry of Weight Control, the largest prospective study of long-term successful weight loss maintenance, 90% of people who maintain weight loss exercise about an hour per day.

Color Your Plate

2011-05-05T16:11:00.000-07:00

Not only are colorful fruits and vegetables visually appealing, they’re also packed with nutrients. Deep, bright hues typically signify high concentrations of vitamins, minerals, and antioxidants. While vitamins and minerals are essential for the body to function properly, antioxidants help prevent disease.

At a typical meal, how many different colors are on your plate? To meet your body’s nutrient needs, and protect against disease, challenge yourself to include more color in each meal. Think of your plate as a blank canvas and channel your inner artist! Following are examples of colorful fruits and vegetables, and some of the nutrients they provide.

RED FOODS: Strawberries, Raspberries, Cherries, Tomatoes, Beets, Red Bell Peppers,Watermelon, Cranberries, Pink Grapefruit, Pomegranates,Guava, Red Grapes, Red Apples, Red Pears, etc.

Red foods get their color from phytonutrients (antioxidants) called ANTHOCYANINS and LYCOPENE. Anthocyanins in strawberries, raspberries, cherries, and red grapes, protect against cellular damage. Lycopene, in tomatoes, pink grapefruit, watermelon, and guava, protects against prostate cancer and heart disease. Two additional antioxidants in red foods are ELLAGIC ACID (in raspberries, strawberries, cranberries, and pomegranates) and VITAMIN C (highly concentrated in strawberries and red bell peppers).

ORANGE AND YELLOW FOODS: Carrots, Sweet Potatoes, Pumpkin, Cantaloupe, Oranges, Tangerines, Apricots, Mangoes, Papayas, Orange Bell Peppers, Yellow Bell Peppers, Pineapple, Winter Squash, Nectarines, Peaches, Persimmons, Yellow Pears, Yellow Apples, etc.

Orange and yellow pigments come from BETA CAROTENE, an antioxidant that protects against macular degeneration, prevents heart disease, and strengthens the immune system. Carrots, sweet potatoes, winter squash, pumpkin, cantaloupe, apricots, and mangoes are good sources of beta carotene. In addition, orange and yellow foods tend to be high in VITAMIN C, which is essential for the body’s growth and repair. Cantaloupe, papaya, oranges, tangerines, grapefruit, and mangoes are good sources of vitamin C.

GREEN FOODS: Spinach, Dark Leafy Greens, Broccoli, Kale, Asparagus, Snap Peas, String Beans, Kiwi, Honeydew, Green Bell Peppers, Green Grapes, Green Cabbage, Brussels Sprouts, Bok Choy, Artichokes, Broccoli Rabe, Zucchini, Cucumbers, Celery, Green Apples, Green Pears, etc.

Dark leafy green foods (including spinach, kale, and collard greens) contain LUTEIN, an antioxidant which (in combination with zeaxanthin- also found in leafy greens) may help reduce the risk of cataracts and macular degeneration. Green foods, such as broccoli and spinach, are also good sources of FOLATE, which can help reduce the risk of birth defects in pregnant women. Green foods also provide us with BETA CAROTENE (in broccoli, spinach and other dark, leafy greens) and VITAMIN C (in broccoli, kiwi, green bell peppers, and Brussel sprouts).

BLUE and PURPLE foods: Blueberries, Blackberries, Plums, Eggplant, Purple Cabbage, Purple Grapes, Purple Figs, etc.

Blue and purple foods contain ANTHOCYANINS, the antioxidants that color food red, blue, or purple and may reduce the risk of heart disease and cancer.

WHITE foods: Cauliflower, Jicama, Bananas, White Nectarines, White Peaches, Kohlrabi, Cabbage, Garlic, Onions, Potatoes, etc.

White foods have ANTHOXANTHINS, antioxidants that may help reduce the risk of heart disease and cancer.

Are you ready to jazz up your meals with a variety of colorful fruits and vegetables? Here are a few tips to help get you started:

Make a list of your favorite fruits and vegetables of each color.
Use the list to plan several meals for the week.

Meal ideas:

Oatmeal with an array of your favorite colorful fruit with slivered almonds and cinnamon or nutmeg. (Consider: berries, melon, sliced banana, sliced apple, sliced nectarine, and/or sliced plum.)
Appetizer or snack of your favorite vibrant raw veggies with hummus or pureed black beans and salsa. (Consider: carrots, snap peas, red bell peppers, jicama, and string beans.)
Stir fried veggies (your favorite red, orange, yellow and green ones) with a small portion of lean protein
Veggie chili with every color in the rainbow. (Consider: tomatoes, diced winter squash or carrots, yellow bell peppers or pineapple, green beans or broccoli, eggplant, onions or cauliflower, and black or pinto beans.)
A big salad (dark leafy greens, beets or raspberries, diced mango or roasted sweet potato chunks, yellow bell peppers, purple cabbage, cauliflower, etc.) with some type of lean protein (chickpeas, kidney beans, hard boiled egg, tuna, tofu, chicken breast, etc.) and balsamic vinegar.
An omelet or scrambled eggs with spinach, tomato, orange bell pepper, and garlic.
Whole wheat pasta with an eggplant-broccoli-bell pepper tomato sauce.
Hummus and veggie sandwich on whole grain bread. (Remember to include your favorite red, orange/yellow, and green veggies.)
Pizza on whole wheat crust with a medley of colorful vegetable and/or fruit toppings. (Consider: tomatoes, spinach, pineapple, eggplant, and bell peppers.)
For dessert, serve fresh berries, or diced mango, papaya, pineapple, kiwi, and melon, or baked apples, or poached pears

Use your plan create a shopping list of your favorite red, orange/yellow, green, blue/purple, and white foods and go hit the market. Happy shopping!

A Sweet New Year

2011-01-10T13:23:00.000-08:00

Happy New Year! In 2011, challenge yourself to think differently about dessert. Many people believe a cookie made without butter or oil cannot possibly taste good. Have you tried experimenting with applesauce, pumpkin, or over ripe bananas? My favorite Pumpkin Oatmeal Raisin cookie recipe includes the following ingredients: Pumpkin, Oats, Raisins, Maple Syrup, Egg Whites, Vanilla, Cinnamon, Nutmeg, Ginger, and Cloves. (Sometimes I replace a bit of the maple syrup with an over ripe, mashed up banana.)

Pumpkin Oatmeal Raisin Cookies (made with banana)

For a naturally sweet dessert, focus on fresh, cooked, or frozen fruit. Baked apples (in apple juice, cinnamon, and nutmeg), poached pears (in cranberry or orange juice), and frozen bananas are quick, easy, and healthy. Use dessert as an opportunity to satisfy both your sweet tooth and your nutrient needs.

Wishing you a very happy, healthy, and naturally sweet 2011!

Simple substitutions for healthier recipes

2010-12-16T16:10:00.000-08:00

Are your traditional holiday recipes loaded with calories from fat? Consider simple modifications to create healthier versions of your favorite recipes.

At nine calories per gram, fat provides more than twice as many calories as carbohydrate or protein. Consuming more calories than you expend leads to weight gain. Excess weight gain increases your risk of developing heart disease and adult onset diabetes. Whether your goal is to lose weight or reduce your risk of disease, you will benefit from limiting your total fat intake.

Saturated fat and trans fat have been shown to raise blood cholesterol, increasing ones risk of heart disease and stroke. So, avoid saturated fats, found in animal products such as butter, cheese, milk, cream, and meat, and some vegetable oils, such as coconut and palm. And, avoid trans fats, also known as hydrogenated or partially hydrogenated oils, found in margarine, vegetable shortening, and packaged foods.

Following are twelve simple ways to reduce the fat in your traditional holiday recipes:

1. When baking, replace butter or oil with an equal amount of applesauce or ripe, mashed bananas.

2. When sautéing or stir-frying, replace the oil with salsa, wine, or low-sodium teriyaki sauce mixed with natural pineapple juice.

3. When making salad dressing, use balsamic vinegar, wine, apple juice, orange juice, or pineapple juice, instead of oil.

4. Replace mayonnaise with plain, nonfat yogurt.

5. Use skim milk instead of whole milk.

6. Replace heavy cream with evaporated skim milk.

7. To thicken soups, use pureed potatoes, carrots, or tofu instead of cream.

8. Instead of serving a high fat mayonnaise-based dip with your crudité, serve a garbanzo bean-based hummus or an eggplant-based baba ganoush.

9. If you must use cheese, use half as much as the recipe calls for.

10. Instead of adding meat to soup, stew, or chili, substitute black, pinto, and/or kidney beans.

11. Instead of using pre-made pie crust, make your own by mixing 1 cup of grape nuts cereal with ¼ cup of apple juice concentrate.

12. Use nonstick cookware and bakeware, which require no greasing with butter or oil.

Tips to Prevent Holiday Weight Gain

2010-11-18T16:42:00.000-08:00

Holiday celebrations are typically synonymous with overeating. Consuming more calories than you expend leads to weight gain. Following are 12 tips to prevent weight gain this holiday season:

1. EAT BEFORE THE PARTY. Skipping meals is never a good idea- especially when you are going out to a holiday party. Eat a healthy snack before you leave the house. If you show up hungry, you will be less discriminating in your food choices, and more likely to overindulge.

2. MOVE MORE. Regular exercise is important for year-round weight maintenance. To prevent holiday weight gain, increase your physical activity to burn off those extra calories. 20 minutes of dancing expends about 100 calories, so get up and shake it, shake it like a Polaroid picture!

3. LIMIT ALCOHOL. Alcohol stimulates the appetite and it contains 7 calories per gram. With nearly twice as many calories as protein or carbohydrate, which have 4 calories per gram, alcohol often contributes to weight gain.

4. SOCIALIZE. Engage in conversation with interesting people to keep your attention away from the high-fat, high-calorie hors d’oeuvres.

5. BRING A HEALTHY DISH. When going to a party, bring a healthy vegetable or fruit-based appetizer or side dish. This guarantees you’ll have at least one nutritious, lower-calorie option.

6. PLAN ACCORDINGLY. If you are hosting a holiday event, don’t make more sweets than you expect to serve. If you have excess food left over, send it home with family and friends.

7. USE A SMALL PLATE. Research shows that the more food you have on your plate, the more you will eat. Choose the smallest plate available to help control portion sizes.

8. COLOR HALF YOUR PLATE. Fill half your plate with colorful vegetables and fruits. Red, orange, yellow, green, blue, and purple vegetables and fruits are loaded with vitamins, minerals, antioxidants, and fiber. Challenge yourself to include as many colors as you can. Split the second half of your plate into two quarters- one for lean protein and one for grain or starch.

9. EAT SLOWLY. Put your silverware down between bites and focus on the taste, aroma, and texture of the food. Enjoy the experience of eating and give your brain the 20 minutes it needs to recognize when your stomach is full.

10. ASSESS YOUR HUNGER. Stop eating when you are full. Don’t wait until your plate is clean.

11. WAIT 10 MINUTES BEFORE CHOOSING DESSERT. Consider ending the meal with a cup of herbal tea or a piece of fresh fruit. If that doesn’t satisfy you, allow yourself a small treat.

12. MANAGE STRESS. If you find yourself feeling stressed during the holiday season, choose an alternative to emotional eating, and the subsequent weight gain. Make a list of non-food related activities you can do to help manage stress. When you feel the urge to devour a bag of chips or a pint of ice cream, go for a walk, take a bath, call a friend, schedule a massage, write a journal entry, or rock out to your favorite song.

Here's to a very happy, healthy holiday season!

Fitting Health into Life

2010-03-16T18:32:00.000-07:00

Did you start 2010 off on the right foot? Are you fitting healthy practices into your everyday life? As a registered dietitian, I offer programs for people who are ready to make small gradual changes that have long-lasting effects. "FIT HEALTH INTO LIFE" getaways provide you with the necessary tools to achieve and maintain a healthy weight for the rest of your life.

How do we help you Fit Health into Life?

We give you a pedometer so you can begin to track your daily steps. Wearing a pedometer is SO MUCH FUN! At the end of the day, you will feel an amazing sense of accomplishment when you record the number of steps you took, and you will feel motivated to take more steps the following day.

We teach you to eat mindfully. This involves placing your silverware down between bites of food. Doing so forces you to slow down, focus on the most satisfying flavors and textures, recognize the feeling of fullness, and stop eating when you feel full, regardless of how much food is left on your plate.

We take you out to eat, at real restaurants, where we navigate restaurant menus, ask questions about how foods are prepared, discuss what options you have when the bread basket shows up, pay attention to portion size, and break the "clean-plate" habit. Eating out with a registered dietitian, you'll learn tips and tricks that will empower you make excellent decisions and enjoy the experience of dining out in real life.

We offer an interactive supermarket tour, which brings your attention to the most important words on any packaged food (the list of ingredients). We provide you with simple, effective guidelines for choosing the most nutritious options on supermarket shelves.

We teach you to strength train with a portable resistance band. You'll return home with the band and a list of exercises and demonstrations, so you can work your muscles in your living room, office, or hotel room.

We lead you through a series of stretches you can do at the end of each day. And, we provide you with an illustrated list of the stretches for future reference.

Establishing healthy habits on your own can be challenging. You might be swamped with work, exhausted at the end of the day, or simply not motivated to modify your current behavior. If you find it difficult to prioritize exercise and eating healthfully, you will appreciate our philosophy of fitting health into your everyday life. Let us help you, so you return home feeling inspired to increase your activity and eager to re-visit your favorite restaurant with a whole new outlook.

Our 3-day Fit Health into Life personalized programs are available May through October in Boulder, Colorado.

Positive Feedback

2010-02-25T11:50:00.000-08:00

Our January 3-8 “Fit Health into Life” at Devon Hiking Spa program was a blast. In perfect weather (70 degrees and sunny), our participants challenged themselves physically, on the hiking trails, and mentally, in restaurants where portion sizes were often excessive. We laughed a lot and cheered each other on. When our youngest (19-year-old) participant, admittedly not a morning person, made it to the 7:00 AM stretch class on day four, she received a hearty applause!

Although all of our groups appear to enjoy the experience, we routinely ask participants to complete a short survey to share their thoughts about the program. As usual, the feedback was very positive. Following are direct quotes from some of our most recent participants:

“I wish I could have done it all. I loved what I did. I would recommend it to any friends and family looking to get in great hiking OR lose weight OR get conscious about food. You paid incredible attention to detail....from the massages to the wonderful backpack and its contents and your guides, who deserve mention as being absolutely fantastic and fun. Thanks for a really enjoyable trip!”

“It was very well run and I had a great time! I loved all of the guides and everyone on the trip. I got a lot out of it, especially the hiking.”

“It is a very well organized program that enabled me to incorporate movement in to my daily life. I had a wonderful time.”

“Very enjoyable, educational, and worthwhile.”

The 2009 American Dietetic Association Food and Nutrition Conference and Expo

2009-11-16T07:26:00.000-08:00

Last month, I attended the American Dietetic Association’s annual Food and Nutrition Conference and Expo (FNCE) in Denver. My first and only other experience at FNCE was seven years ago, in Philadelphia. At the time, I was a 25-year-old rookie dietitian, eager to attend my first big conference. Unfortunately, that year I spent numerous hours listening to monotone researchers tediously describe every agonizing detail of studies I was already very familiar with. Seven years later, few sessions were dull. In fact, several speakers were quite captivating and compelling. Following are a few of my favorites:

1. Michael Roizen, MD, the chief wellness officer at the Cleveland Clinic believes “Food is not ‘let’s make a deal’.” After eating lunch with a man who ordered steak and fries six months before he died of a heart attack, Dr. Roizen decided he would never again sit idly by while a middle-aged man with a paunch consumed large amounts of saturated fat, trans fat, or simple sugar. So, if he sees a man with a protruding abdomen holding a doughnut up to his mouth, he will swipe the deep-fried ball of white flour out of the man’s hands, throw it on the floor, and stomp on it with his foot! The Cleveland Clinic leads by example. It does not hire smokers, it provides free gym memberships for employees, it provides free weight watchers memberships for employees, it has a farmers market on site, it banned trans fat from the premises, and it labels nutritionally-sound cafeteria foods with green go! labels. Impressive and inspiring!

2. Liz Weiss MS, RD and Janet Helm MS, RD are two dietitians who regularly blog and tweet. Their session, called “Blogging and Beyond” discussed the importance of social media, offering tips and tricks for those of us who could use some pointers. Clearly, I am not diligent about updating my blog and prior to the session, I didn’t understand the appeal of twitter. Although I have not found time to crank out the blog entries, I have changed my mind about twitter. As I sat in the “Blogging and Beyond” session, a live stream of tweets related to the FNCE conference rolled down the screen in the front of the room. Upstairs, at the expo, the folks at the Green Nut (Pistachio) booth were tweeting about the green bags they were giving away. So, thanks to twitter, I checked out the green nut booth and picked up a cool bag. Later, when I tweeted about how few dietitians took the stairs instead of the escalator, someone at the conference re-tweeted my remark! Twitter is great for sharing information and connecting with others at an event.

3. Cathy Nonas, MS, RD is registered dietitian who works for the NY Department of Health. She was instrumental in creating regulations that require New York City chain restaurants to post the calorie content of foods and beverages on their menus. While a study by researchers at New York University and Yale University found that the habits of consumers in low-income neighborhoods were not affected by the labeling laws, the city of New York’s researchers released preliminary data showing evidence that consumers bought food with fewer calories at nine of 13 fast food and coffee chains since July 2008, when labeling laws went into effect. Nonas believes “Seeing information is the first part of giving people the power to make informed decisions.” I couldn’t agree more!

How many steps do YOU have?

2009-10-01T14:48:00.000-07:00

We just wrapped up another fantastic “Fit Health into Life” program in Tucson! In case you haven’t heard, Devon Hiking Spa named its health and wellness program “FIT HEALTH INTO LIFE,” because the program focuses on practical lifestyle tools that fit into your everyday life (and your suitcase!). Instead of bulky gym equipment, we work out with compact pedometers and portable resistance bands, so participants return home with two unobtrusive accessories that are easy to integrate into their daily schedules.

The participants on our September 13-18 program were particularly enthusiastic about wearing their pedometers. Unlike previous groups, they didn’t need to be reminded to attach their pedometers each morning. And, on the hiking trails, when they stopped for water breaks, they would look down to check their progress… and they would ask the others “How many steps do YOU have?”

For a free “Devon Hiking Spa” pedometer, send me an email with your name and address. The offer is good while supplies last.

Defying Stereotypes

2009-04-04T11:48:00.000-07:00

Recently, in New York City, I enjoyed a meal at Slice, The Perfect Food. The restaurant’s menu reads:

Stop pizza profiling! Millions of Americans assume that because pizza is pizza, it must be bad for them. But nothing could be more unjust. As SLICE proves, pizza can be more than the stereotype suggests. It can be HEALTHY, WHOLESOME, and ORGANIC, yet still utterly delicious.

Amen!

At Slice, I opted for "The Radha," described as honey whole wheat crust, organic hummus, kalamata olives, and fresh bruschetta topping. The rectangular, crunchy crust was the perfect foundation for the flavorful hummus, tomatoes, olives, onions, and spinach. As promised, the pizza was healthy and yummy.

Another pizza restaurant that defies all stereotypes is the Pizza Research Institute in Eugene, Oregon. Several years have passed since my visit to Eugene, but I can still visualize the most unique, delicious, and nutrient-dense pizza I’ve ever tasted. I ordered the "chef’s choice," a concoction of fifteen DIFFERENT vegetables and fruits. The chef’s creativity is astounding. On the crispy crust, among a phenomenal array of produce, sat a juicy slice of peach, a perfectly seasoned cauliflower floret, and a small chunk of corn on the cob!

Pizza CAN be nutritious. A whole grain crust, topped with tomato sauce, an assortment of colorful veggies, and a light sprinkling of cheese (or tofu) can be a good source of dietary fiber, vitamins, minerals, and antioxidants. When preparing pizza at home, consider using whole wheat pita or flatout bread for a crunchy, portion-controlled crust. And, be creative. Have you ever tried a Mexican "pizza"(featuring salsa, black beans, and veggies)? ¡Qué rico!

Resolve to improve your life

2009-01-01T08:26:00.000-08:00

Did you make a New Year's resolution? Studies show that 80% of Americans who make New Year’s resolutions do not follow through. The findings suggest that success depends on creating goals that are realistic, specific, measurable, and fun. In addition, keeping track of progress and being prepared for inevitable obstacles are key.

Which area of your life are you ready to improve? How committed are you? Can you identify one goal that is measurable, practical, and fun?

If the word "exercise" makes you wince, come up with a fun way to burn extra calories this year. Perhaps you would enjoy an hour of wii or wii fitness two or three times per week? Wii tennis and wii boxing can be excellent cardio workouts. And, Wii fitness will keep track of your progress for you.

To be successful, lose the “all” or “nothing” mentality. Many of us are either “on” or “off” a program. We label behavior as “good” or “bad.” We categorize foods as “good” or “bad.” Dichotomous thinking is often counterproductive. It leads people to believe “I just ate three cookies, so I’m OFF the program… I might as well devour the entire box.” Instead, allow yourself one small treat each day. In moderation, all foods can fit into a healthy, balanced diet.

Expect unforeseen hurdles along the way. Setbacks are normal. Be patient with yourself. Significant changes do not happen overnight. We all fall down. The key is to muster the strength to get back up. For a bit of inspiration, check out this short video of Nick Vujicic, a man with no limbs.

A hoot and a HOLLA!

2008-12-28T07:09:00.000-08:00

Devon Hiking Spa recently wrapped up another successful program in Tucson. The schedule included hiking, stretching, eating, massages, fitness classes, lectures, and workshops. In addition, we explored native flora and fauna at the world-famous Sonora Desert Museum, and scrutinized food labels at a local supermarket. We talked, listened, sang, danced, laughed, tracked our daily steps, and took lots of photos. The all-women group was both fun and funny. The word of the week? Holla!

Avon Walk for Breast Cancer New York

2008-10-05T22:13:00.000-07:00

(Pictured from left to right: Marilyn, Pam, Liz, Greer, Elaine, Me, Jamie, Abby, Lena, Marissa.)

More than 4,500 people took to the streets of New York City this weekend to participate in the sixth annual Avon Walk for Breast Cancer. The two-day (26.2 or 39.3 mile) event raised a record-breaking $11.5 million for breast cancer research and treatment. As the official health spa sponsor of the Avon Walk for Breast Cancer New York 2008, Devon Hiking Spa hosted a cheering station along the route. THANK YOU Liz, Pam, Greer, Marilyn, Jamie, Abby, Ale, Marissa, Lena, Josh, and Elaine for coming out on Saturday morning to help support the walkers!

The Power of Music

2008-09-23T09:36:00.000-07:00

For the past 30 years, a Brooklyn high school band has set up along the route of the New York marathon to perform the motivational theme song from “Rocky.” The song, “Gonna Fly Now,” debuted in 1976 while Rocky Balboa, in his gray sweatsuit, ran up the steps of the Philadelphia museum of art, and emotionally charged the audience as he pumped his fists in the air. "Gonna fly now," an Academy Award nominated song, continues to inspire millions of runners and stair climbers to “kick it up a notch.”

Last week, in Bilbao, Spain, I had my very own “Rocky” moment. Wandering around the pedestrian-friendly, architecturally endowed, gateway to the Basque Country, I happened upon an impressive staircase, which climbs from the river-side promenade to the tapas-bar-laden city above. With the “Rocky” theme song blaring in my head, I raced up the steps, immersed in the music. At the summit, my heart was beating quickly and my endorphin levels were rising. I refrained from pumping my arms, but I was feeling ready to take on the town.

Countless studies show that listening to music while exercising can lead to a longer and more vigorous workout. Research by Costas Karageorghis, at Brunel University in England, found that music distracts us from feeling fatigued and lowers our perception of exertion, making the experience more enjoyable. And, listening to a song with a faster beat encourages us to move at a faster pace. Tempo, he discovered, regulates movement and can prolong performance. Upbeat, faced-paced music can increase performance levels by up to 20 percent. According to Karageorghis, “The key to successful application of music is to use it at points when motivation is likely to ebb.” Since taste in music is quite subjective, there is no prescribed playlist. Instead, Karageorghis recommends selecting rhythmic songs with positive lyrics that energize and inspire you. Rock on!

Unsolicited Advice

2008-08-01T14:38:00.000-07:00

After reading the blog entry entitled “Grease on Top of Grease,” Allan’s friend Mark surmised “I for one am not convinced Allan wished he was eating tomato paste on crust pizza, but will refrain from commenting on the blog as to my suspicions.” Mark insinuated that I wanted Allan to eat something other than what Allan wanted to eat. Assessing the situation from Mark’s point of view, I understand why he presumed that a dietitian who adheres to her own set of dietary guidelines would want her significant other to adhere to those guidelines.

Unfortunately, Mark is not familiar with my role as a dietitian. Rather than prescribe a one-size-fits-all diet, I present my clients with nutrition information, based on sound scientific research, and empower them to make their own decisions. Because each individual is unique, the most effective “diet” is the food plan he/she chooses for him/herself. Only he/she can determine which foods are most satisfying, which foods create gastrointestinal discomfort, and when he/she experiences hunger and fullness.

When determining which foods to choose, I, personally, consider many factors: how hungry I am feeling, my preference for particular flavors and textures, the way my body responds to particular foods, the nutrition knowledge I have acquired, and my schedule with regard to when I last ate or when I will eat next. With so much to think about, I rarely pay attention to what my friends and family are choosing.

Months ago, at the restaurant with Allan, I was feeling very hungry while our food was being prepared. When my pizza arrived, I was elated and entirely focused on the plate in front of me. Allan drew my attention to the plate in front of him and he suggested I blog about his experience ordering and receiving his pizza. Fearful that I would put words in Allan’s mouth or misconstrue his experience, I insisted that he read and edit the entry before it was posted. Although Allan is very fond of cheese, he also enjoys a colorful, well-seasoned, chunky tomato sauce!

I’d like to thank Mark for sharing his suspicion with me because considering someone else's point of view always proves to be a great learning experience. I understand why people might assume that a dietitian is overly concerned with what his or her friends and family are eating. Having studied the science of nutrition and understanding the role that saturated fat plays in contributing to heart disease, I should be concerned with the saturated fat intake of my friends and family. However, very early in my career, I learned that providing unsolicited advice or information is not very productive.

As a dietetic intern, in a New York City hospital, I was responsible for recommending special diets to patients with various ailments. I’ll never forget the day that I entered the room of an 85-year-old patient with hypertension (high blood pressure). Armed with several handouts on sodium and hypertension, I was prepared to explain the benefits of a low sodium diet. Smiling, he listened to my entire spiel. When I asked if he had any questions, he looked me straight in the eye and said, “I am 85-years-old. I have been adding salt to my food since I can remember. I’m sorry, sweetie, but that is not going to change.” He was a very kind man and his honest words were so effective. I learned a very important lesson that day. Some people are interested to make dietary changes and some people are not. I thanked him for his time, I wished him well, and I walked out of his room. At that moment, I made a conscious decision about my future as a dietitian. After completing my hospital internship, I would choose to work with people who are genuinely interested in making positive lifestyle changes and I would refrain from offering unsolicited advice!

Welcome “Pescatarian”

2008-07-07T15:50:00.000-07:00

Merriam-Webster added the word “pescatarian” to its newest edition of the Collegiate Dictionary! Apparently, those of us who eat fish but no meat or poultry have effectively communicated the concept to the American population. Woo hoo!

“Edamame” made the list as well. On my “Quick and Healthy Snack” handout, which I created at least four years ago, edamame was a word that necessitated a parenthetical explanation. Even those familiar with the green soybeans in their pods were not quite sure how to eat them. At lectures, I would describe the process of placing the pod between the teeth, using the teeth to strip the soybeans from the pod, and then discarding the empty pod. As I spoke, I would scan the faces in the room and inevitably I’d find one very puzzled expression. Apparently, some people had written off edamame because the pod was just too tough for their teeth.

Although our public nutrition education programs are severely lacking, I continue to feel optimistic as our dictionary grows to include words that may enrich our diet as well as our vocabulary.

Eating Out

2008-07-02T11:06:00.000-07:00

Thank you to Marsha for posting a comment that reflects how many people feel about eating out! I can certainly relate to Marsha and those of you who prefer to eat home, where you can control the content and quantity of food on your plate.

Eating in restaurants can be tricky, since somebody else determines which ingredients are used and what portion size is served. In addition, restaurant menus rarely disclose the intricate details, so even though I choose the nutrient-dense, whole grain toast (instead of the paltry white toast), if I forget to specify that I’d like the toast “dry,” I’m likely to end up with a sopping wet, butter-soaked disaster.

Years ago, I worked in a restaurant where the chef garnished every plate with a heaping spoonful of shredded cheese. As a conscientious waitress, who would be annoyed if someone chose to hide my lunch under a coat of melted cheese, I felt compelled to divulge this kitchen secret as I jotted down each order. Most patrons smiled and salivated at the thought of melted cheese, but some lactose-intolerant and weight-watching customers were grateful for the opportunity to intercept the uninvited dose of dairy.

Because most restaurant menus are vague and waiters are not trained to provide inside information, be inquisitive! Even if the menu describes an item as grilled, ask for more details. Food can be grilled on an open flame or it can be “grilled” on a flat-top grill, laden with bacon lard.

Like all service-oriented businesses, restaurants aspire to please their customers. Take time to peruse the menu and assess which options are likely to meet your needs. Rather than reconstructing your needs to match the menu’s words, think outside the box. You are under no obligation to order directly off the menu.

As food allergies and dietary restrictions become more prevalent, chefs are more willing and able to adapt recipes to meet their customers’ needs. Speak up in the name of health and longevity! Ask for less oil, swap a cream sauce for a tomato-based one, and request items steamed rather than fried. Determine what you want and ask for it!

Those of you who only dine out on rare, special occasions, rest assured that an occasional splurge is completely acceptable.

Grease on Top of Grease

2008-05-28T21:18:00.000-07:00

Among the many benefits of running one’s own business is the ability to choose which and how many hours to work each day. Since my boyfriend, Allan, also runs his own company, we often work weekends and take off mid-week hours to enjoy our local hiking trails without the weekend warriors. Recently, after a fun day of mid-week hiking, we returned home in the late afternoon ready for a shower and a hearty, healthful meal. Since I enjoy eating out, I quickly perused a few online menus and presented Allan with several options before he could grab his much-loved, enormous knife and begin chopping up the contents of our refrigerator.

It was happy hour and we decided to try a Latin-Asian restaurant in town. Familiar with the online menu, I was prepared for the mostly fried options, and I knew exactly what I would order. I was looking forward to enjoying the Boston Bib Lettuce Wraps, filled with seared tofu, carrots, and sprouts. I would ask to substitute the “mayonnaise” sauce with soy or something similar.

Unfortunately, the restaurant’s online menu was different from the paper version. Among our choices were fried potatoes, fried tofu, fried calamari, fried egg rolls, tostones (twice fried plantains), and rice with beef. Recognizing the only non-fried item, we asked if we could substitute grilled fish or tofu for the beef. “Sorry, but we’re out of that,” said the waiter. So, we enjoyed our $3 bellinis and decided to eat elsewhere.

The second establishment boasted pizza and mussels. I like pizza and mussels. Allan loves pizza. In fact, he loves to use his big knife to chop lots of colorful vegetables when we make our standard veggie pizza at home. Allan also loves cheese. Having little tolerance for lactose, I enjoy pizza without cheese.

“Can I get the pizza without the cheese?” I asked.

“So, you want just the oil?” the waitress inquired. I quickly re-read the menu. Apparently, their version of pizza is dough, oil, and cheese!

“No, I don’t want oil. Can I get tomato sauce instead?” I replied.

“Sure,” she said.

“I’ll have the same, but with cheese on top,” Allan announced.

“So, you’ll take the regular pizza,” the waitress said emphatically.

“Sure,” sighed a defeated Allan. He was very hungry and reluctant to clarify his request.

Allan’s pizza was unlike anything I had seen before… It was grease (melted cheese) on top of grease (oil). Allan eyed my colorful, seasoned, chunky tomato sauce and immediately regretted not clarifying his request. He wanted the colorful, seasoned, chunky tomato sauce with cheese on top. He was stuck with a puddle of liquid fat. Fortunately, we had also ordered steamed mussels!

Welcome to my blog

2008-05-07T15:27:00.000-07:00

Welcome to my new blog: Eat, Move, Live! My goal with this blog is to converse with you on a variety of health-related topics. I'll share my thoughts and experiences as I run my business, Devon Hiking Spa, and as I make my way through life.

As a registered dietitian who enjoys eating in restaurants, visiting “health-food” stores and ordinary supermarkets, traveling the world, talking to friends, and dissecting the latest health-related media reports, I am inundated with thought-provoking material for this blog. I’ll share my observations with you and I welcome your thoughts, comments, suggestions, and questions.