Healthy Holidays

Source: www.bettycrocker.com

There are endless articles out there this time of year offering all sorts of tips, tricks, and advice to us health conscious individuals during the holidays which can, of course, help us stay fit throughout the season.  The problem is, this influx of dieting motivation is almost always matched if not superseded by the annual flood of holiday treats.  It's without question that regardless of what we are reading, we will all be tempted as some point in the next few months. This is a time of year traditionally centered around indulgent comfort foods, and a rest after all. While there is nothing wrong with a break from your hard everyday work load (in many cases it is actually an essential part of any successful routine weather it be in the gym or on the job), the surplus of holiday goodies on the other hand can have a significant impact on your diet and subsequent energy during the season. It's important, then, to have a strategy to help us avoid overindulging and/or becoming somewhat lazy and sedentary as we make our way through December. Now this is a hard enough task on it's own not to mention our body's natural response to the cold winter months is to bulk and rest up. So how will you keep from slipping in to your hibernating bear mode this holiday season? Perhaps the best way to start is by laying down a plan to confront those trying situations we all experience this time of year.

Here is a simple 3 step plan that helps me navigate the holiday spread:
 

3 steps to keeping it healthy for the holidays

1. Pre-game: You know when the tempting food is coming, so be ready for it! Don't take off for your office or family christmas party famished and ready to eat anything in sight. Instead fill your day with healthy, sustaining foods. Some lean protein like egg whites in the morning fallowed by plenty of fruits and vegetables throughout the day should do the trick. Fiber from the produce you eat throughout the day should keep you satisfied longer and help you enjoy more sensible portions of your favorite holiday dishes later on. One study even showed that participants that ate a satisfying breakfast earlier on ate an average of 12.3% "healthier" throughout the rest of the day. (Massive Health Info-graph) 
2. Stick with one: When you first approach the spread of food start off by trying to fill your plate about half way with some kind of fruits or vegetables then fill the rest of your plate with little portions of everything else you want to try (this way you wont miss out and any great flavors of the season but you also wont be unbuttoning the top of your jeans when your finished eating either). Sit down with your plate and enjoy the food and company. Engage yourself in a conversation while taking your time to eat and try to stick with just your first plate. Chances are you will be much more focused on catching up than going to grab seconds of that sugar glazed ham.
3. Move on: At one point or another we all eat a few things we later regret or even just eat a bit too much all together. After a day of rest and indulgment don't beat yourself up! Hanging around thinking about that cake you ate last night isn't going to do anything for your health mentally or physically. Instead, get moving! Your body releases feel good chemicals called endorphins when you exercise which can help you move on from a disappointing day of eating as well as resist further cravings. Go for a walk, a run, or even head out sledding! Fallow it up with a healthy meal and you'll be back on your feet ready to bring it to the rest of the season.  

There are plenty of great ways out there to survive the holiday temptations and no single one works for everybody. Therefore, it's certainly best to try out as many as you can and decide what works best for you! What's your game plan this holiday season?

Sources:

"Massive Health Info-graph." Massive Health. N.p., n.d. Web. 30 Nov. 2012. <http://data.massivehealth.com/>.

Terrio, Samantha J. "Get through the Holidays without Gaining Weight." Team Beachbody- Newsletters. N.p., n.d. Web. 30 Nov. 2012. <http://www.teambeachbody.com/about/newsletters/-/nli/275>.

Cold Food that Fires You Up.

Garde Manger is a practice dealing with cold prepared dishes, appetizers, and salads for most restaurants and establishments. Despite the fancy name, you are essentially eating this style of food when ever you fix yourself a salad, reach in to a pickle jar, or even grab some cold cuts from the fridge. So how can this cuisine fire you up? The answer really has less to do with the food's temperature and more with it's preparation. Garde Manger style food is almost always cooked in one way of another making it much easier and more efficient to digest.

While we often shy away from quick digesting foods from a diet perspective, they can actually be extremely beneficial for us at times of increased physical activity.

That is, cooked foods:

• Are absorbed more quickly providing the quick, usable energy necessary before and after hard efforts.
• Are more easily digestible and therefore reduce the chances of cramping or stomach discomfort during a workout. 
• Can actually offer more nutrients due to the breakdown of absorption inhibiting fibers. (*in certain food items)
• When served cold (garde manger style) they offer a great, portable source of energy for travling athletes.

Classic French Garde Manger Technique and Presentation come together in this Asian Style Vegetarian platter designed for professional athletes. 

Garde Manger Special:

Fresh Oriental Platter

Smoked Tomato and Cod Pate

Baked cod pate with pieces of spiced, smoked tomato throughout.

Carrot Ginger Pure

This sweet, wholesome pure perfectly complements the cod’s subtle spice.

Pickled Beet and Brown Rice Salad.

Cubes of pickled beets on a seasoned bed of brown rice and sautéed mushrooms topped with an Asian vinaigrette.

California Smoked Tofu Canapé

Smoked tofu and salmon caviar cover a house-made avocado-topped sesame cracker.

*Please inform your server of any allergies as many of our dishes contain wheat, soy, seafood, eggs, and other know allergens.

Check out my full explanation of the ergonomic implications for Garde Manger style food here! 

Ergogenic Implications for Garde Manger

Agave Sweetened Quinoa with Banana and Dried Blueberries

What could be better than oatmeal or couscous for breakfast? How about a complete source of protein and a low-glycemic ancient grain all in one bowl?

Its easy too! 

1. Simply add dry pre-washed quinoa to a bowl with about double the amount of water (or basically any liquid) than quinoa.
2. Microwave for 6-8 min. stirring a few times in between until liquid is absorbed.
3. Stir in your choice of flavorings, sweeteners, or fruit and enjoy! 

Indie Growers Farm Trip

A Few Pictures from Today's Adventure to Indie Growers in Bristol RI with Johnson and Wales' Nutrition Society!

Among the many fresh greens and herbs we tasted was some very peppery late season arugula and purple mustard greens with a wasabi-like spice. After this trip I know there are certainly more exciting (and healthy) salads to be had than the mundane chicken caesar!  

Today's Breakfast Recipe in Progress: Couscous.

Couscous cooked with a cup of skim milk and blended with banana, peanut butter, and organic cacao.

The buttery, nutty flavor of couscous plays perfectly with banana and any kind of nut butter. Add any fruit you like and a touch of natural sweetener (if needed) for a creamy, refined, oatmeal alternative.

Working on this one! Look for a complete "Oatmeal Alternative" recipe soon!! 

The Fair Fare Dilemma.

Its about that time again, the start of a new school year fast approaching and seemingly just enough time to squeeze in a few last summer memories. For upstate New York that means it's fair time.

Source: http://www.lazylightning.org

Any healthy eater heading to a state fair or even a local carnival knows they are certainly gearing up for a day full of diet temptations. As the New York State Fair's own website puts it: "it's a feast for the eyes and heart burn for the stomach with every kind of food available from the donut burger to the long john donut hot dog dipped in maple syrup."(3) With so many diet crushing choices eating even reasonably healthy can certainly be a big challenge. Still with some basic knowledge of nutrition and a good dose of will power staying on track and satisfied at the fair is possible.

Meal choices at any fair or carnival are generally saturated with fried, butter drenched, or sugar soaked foods. So where exactly are the lesser of the evil fair foods? To find them try and stick to these few basic guidelines and remember, your not shopping at a Whole Foods Market so getting creative with what's offered is key.

• Know your options: Sure, when you first walk through the gates you may only see corn dogs and deep fried Oreos  but once you explore more of the grounds you very well may find fresh baked goods (some of which can be fairly wholesome) and perhaps even produce from local farms. 
• Go for grilled: Frying has it's own culture at state fairs as the crowds marvel at the never ending progression of fried foods including dishes like fried beer and even fried butter. Still, some vendors may offer grilled varieties of their food which are almost always healthier since frying can easily double a food's caloric content. For example a serving of fried chicken legs contains around 130 calories while grilling the same amount of chicken leaves the dish at 60 calories. (1) 
• When all else fails, go vegetarian for the day: Most of the street-food style meat served at a fair is doused with fat in one way or another. If you can't find anything even semi-lean look around for some vegetarian options. These are often easier to keep on the lighter side like ordering roasted corn on the cob unbuttered.
• Moderation, moderation, moderation: Often times your options at a fair or carnival are nearly equal in total calories. For example, a caramel apple may seem like a healthier option than a funnel cake, and while in some ways it is, all said and done they both contain around 300 calories (as do many similar dessert items). Consequently, more important than what you eat at the fair is how much you eat. Simply put: eat well before heading to the fair, enjoy a few of the delicacies there in moderation, and don't forget to bring along a few healthy snacks to make it through the day guilt and hunger-free! (2) 

What foods have you had at a fair or carnival that helped keep your diet on track?

Sources:
1) http://www.livestrong.com/article/470763-facts-on-why-baking-foods-is-better-than-deep-frying-foods/ 
2) http://www.healthcastle.com/carnival_foods.shtml
3) http://www.nysfair.org/your-fair-visit/fair-attractions-events/

World Health Infograph

Check out this infograph of the world's food choices. For better or for worse, how do you fit the mold?

http://data.massivehealth.com/#

Negative Calorie Foods

You may have heard of celery, grapefruit, or some other fruits and vegetables referred to as "negative calorie foods" meaning, essentially, more calories are used to digest these foods than are provided by eating them. Such items have been praised as diet super-foods because, after all, who doesn't like the idea of getting something for nothing? (especially when it comes to calories!) With all the buzz out there about these energy burning snacks I was surprised to find that there is virtually no validated research to back the claim that some foods require more energy to be broken down in the body than they provide.

http://en.wikipedia.org/wiki/File:Celery_cross_section.jpg

However, I did find that low-calorie whole foods do in fact require more energy to be digested than other highly processed calorie-dense foods.

The calories used to break down a food item is known as it's "Thermic Effect", i.e. "the amount of energy used by your body to digest, absorb, and dispose of the food you ingest."(1) The thermic effect of foods can vary anywhere from 3% of total calories for fats to about 20% for many vegetables and 30% for most proteins.(2) That is, eating 200 calories from fat only takes 6 calories to digest while digesting 200 calories from protein would require 60 calories. In this way some foods do have lower net calories once they are processed by your body. By making foods like fibrous fruits and vegetables as well as lean protein a part of your diet it's certainly possible to stay satisfied while reducing your overall caloric intake (an essential aspect of  successful dieting).

Image Source: http://www.easyvectors.com/browse/other/computer-user-outline-clip-art

So while it is possible that some foods burn more energy in digestion than they provide themselves, relying on such quick diet fixes is hardly ever the key to healthy living. As Monica Reinagel puts it in her book How to Win at Losing, 10 Diet Myth that Keep You from Succeeding: "digesting negative- calorie foods does not constitute an exercise program" as "a half hour spent on the treadmill or bike is going to burn a lot more calories than a half hour spent digesting celery."


Sources:

1. http://www.livestrong.com 
2. http://worldfitnessnetwork.com
3. http://theoatmeal.com/comics/ie
4. Reinagel, Monica. How to Win at Losing: 10 Diet Myths That Keep You from Succeeding. New York: St.Martin's Griffin, n.d. Print.     

My New Meal Plan Info-graphed!

Check out this info-graph of my new meal plan! If only plans like this were as easy to fallow as they are to read! You can "info-graph" your own plan at piktochart.com . 

On Organics

Source: http://www.jobswithfood.com/organicfoodjobs.cfm

We see it proudly sprawled across countless items at the grocery store, on restaurant menus, and even some dog foods. It's no surprise that organic foods have taken off as "the fastest growing sector of the American food marketplace" (1)  This label has become increasingly popular as more and more consumers seek organic products for higher quality and value as well as out of concern for the sustainability of our food system and environment.

So what exactly makes a product organic? In order to be USDA certified organic a food product must meet the fallowing criteria among several other regulations and standards.

- No chemical pesticides used
- No animal products exposed to antibiotics
- No use of genetically engineered grains
- No use of irradiation to sterilize foods (exposing food to low levels of radiation in order to kill microorganisms)

Needless to say it can be a real challenge for growers to meet all of these regulations. Weed control alone for an organic field is a whopping $1,000 compared to only $50 for a conventional field of the same size. The extra cost of creating an organic food is almost always passed directly to the consumer. That is, "organic products typically cost 10 to 40% more than similar conventionally produced products." (1) The cost difference in some cases is as small as about 20 cents per lb for some produce like organic bananas, however, other foods such as blueberries or carrots can be nearly twice as expensive for the organic variety(2). In local supermarkets organic milk can cost 4 dollars more than the regular kind. Depending on what foods you are purchasing in organic varieties you may find your budget filled up long before your shopping cart.

Regardless of the wide range of price differences for organics, adding extra expenses to your grocery shopping for the same amount of food is still a difficult task to manage. If your not able to go completely organic right off the bat but are interested in testing out or supporting the organic market, try starting with some of the less expensive organic produce to keep the difference lower at first. Another approach to is to purchase a few different organic products in place of the conventional ones each time you go shopping. This can help you get a better idea of what foods you feel are worth spending a little extra on for the organic version.

For those looking to support a healthier environment and a more stable food system in our country organics is truly a noble investment. Still, while some feel that organic foods are way more nutritious than conditionally produced ones, that may not always be the case. Several studies on the nutritional variance between organic and conventional foods have amounted to inconclusive results, some of which show a slightly higher concentration of certain vitamins and minerals in organics and others which draw no outstanding differences between the two varieties. (3) It is therefore important to remember that just because a food is labeled "organic" does not necessarily make it a healthy choice. Not all organic foods come from small farms and a few simple ingredients anymore. Rather, the modern organic market is supplied in part by "large food producers" and partially comprised of "processed foods" which are certainly not the building blocks of a nutritious diet. (3)

That being said, organics certainly have the potential to enhance the flavor of a vary healthy diet, especially those including plenty of fresh fruits and vegetables. Not to mention that switching to organic products also helps support a market that may someday improve the condition and quality of our country's   food production. So go try organics and see what you think!

Have you gone organic or tried any organic products? Do you think it's worth the higher price? What are some of your favorite organic foods?


Sources:

1. http://en.wikipedia.org/wiki/Organic_food
2. http://www.rodaleinstitute.org/Organic-Price-Report 
3. http://onlinelibrary.wiley.com/doi/10.1111/j.1750-3841.2006.00196.x/full (Carl Winter & Sarah Davis for The Journal of Food Science)

Feelings for Food or Food for Feelings?

Lets say you just broke up with your significant other and are all geared up for a lonely night in. Chances are you have all the essentials: a couch, the TV, a sad movie, and most importantly about a gallon of ice cream or (insert other junk food here) traveling toward your face. This scene, all to familiar to many teenage girls (and most likely some guys as well), is a classic representation of the relationship between emotions and diet. Whats often written off with such humorous examples of emotional eating though, is the truth that the tie between feelings and food is a prominent aspect of our lives. Think about it, we all have generally scheduled times that we eat throughout the day, often with the same people. Even more important are the specific foods we eat for holidays and at certain times of the year. Now if you were to eat pasta for breakfast or omelets for thanksgiving things probably wouldn't seem right. Of course they wouldn't! We all invest feelings of comfort and nostalgia in different foods and so when we consume them they actually evoke certain emotions. This is what I call having feelings for food. That is, you feel a certain way about the food it's self even before you eat it. You know you like it's taste, and everything you have associated it with.

http://www.romanticlovepictures.com/love-pic-Love_food_art_photography.php

Food can also make us feel certain ways not only by how we value them, but because of the way they interact with the body when digested. While there are countless phytochemicals, pigments, and other compounds found in food that interact with the body, science is far from understanding the particulars of their complex effects. Perhaps one of the most researched and documented food substances is sugar. This simple form of carbohydrate has many adverse effects on the body and is most noted for it's link to obesity and type 2 diabetes. Sugar, however, is also a perfect example of the way certain foods can change our emotions once consumed. Consuming sugar stimulates the production of several chemicals in the body including endorphins, serotonin, and dopamine that promote relaxed or happy feelings . These and similar chemicals are surprisingly also known to be produced in the body's response to drugs such as heroin or morphine.(1) While sugar (or any food for that matter) doesn't even come close to the harmful effects of hard drugs it is still important to understand that in some circumstances they can exhibit addictive properties. It's not uncommon for us to seek out a feel good fix when we're feeling down. Like the heartbroken teen with ice cream, sugar can sometimes give us a little lift when we need it. It's for the same reason that people faced with extreme amounts of stress in their personal lives and work often fall on drugs and alcohol addition in order to ease their everyday hardships. When we eat foods because they give us a certain feeling despite our knowledge of their potentially negative effects, we are consuming food for feelings. That is, we are focussing on how we want to feel rather than how we want to nourish our bodies. 

The way we feel about what we eat and the way that food in turn makes us feel can be a hard concept to grasp. When we want to eat is is often difficult to tell if we are being effected by hunger (the need for nutrients) or appetite (craving a specific food or nutrient like sugar). When you have feelings for a food you know it's what you want to eat; you can think about it and know it fits your diet and the occasion. On the other hand eating food for feelings generally happens as more of an impulse. You disregard the nutritional and meaningful aspects and go for the most intense flavor and subsequent feeling you can find. Its not always easy to make "feeling for food" choices but in doing so it becomes much easier to lead a healthy, balanced life through a better regulated diet. The "feeling for food" approach is essentially a way of think about food choices before eating in order to eat better and do away with any after meal guilt. Some ways to start using this approach in your diet include planning out meals before hand, keeping constant foods in your daily intake such as eating a salad with lunch everyday, or even simply eating slower to give yourself time to think about what your consuming. Hey it can't hurt, next time you sit down for a meal ask yourself it you have feelings for the food your eating or if your eating it for a feeling instead.  

What foods do your feel best about?

Sources:

1. http://en.wikipedia.org/wiki/Sugar_addiction

Sleepy Foods

Source: http://www.bikinibodysecret.com

We have all been there, about to go to bed when suddenly hunger strikes. Many plans suggest finishing your last meal about 2 or 3 hours before you go to sleep each night and while this can be helpful when cutting out unneeded calories, if the food you consume right before bed is part of your regular daily intake (that is you just didn't have earlier in the day) there is no harm in having it before bed. The food you eat is still broken down in the body as it usually would be, but the majority of the energy from it just won't be used until the next day. So you need something to hold you over to the morning and you don't want to sabotage your diet… What foods are the best to have right before you sleep? 

What’s best for you to consume before heading to bed is largely dependent on your personal nutritional and fitness goals. As I mentioned, those aiming to lose weight generally try to have little or no food in the hours before sleeping so that any excess calories are not stored as fat during that dormant period. Likewise, people looking to gain muscle and strength often consume slow digesting proteins like casein at night giving their body a source of amino acids to rebuild muscle tissue with while they sleep. Protein is also a good choice because (like fat) it stays in the stomach for a longer period of time and can therefore help keep you satisfied throughout the night. Foods with a moderate amount of fiber can keep the stomach feeling full for a longer period of time as well yet too much before bed may cause discomfort while digesting and subsequently disrupt your sleep. (1) When selecting a nighttime snack it’s best to stick mostly to complex carbohydrates. While sugar may keep you awake and restless at night, complex and whole grain sources of carbohydrates can promote more sound sleep by boosting serotonin levels in the body (a neurotransmitter that regulates sleep). (1, 5) Dairy products can have a similar effect because they contain tryptophan, an amino acid thought to act as a sleep aid (why a warm glass of milk is a classic sleep remedy). (1, 4)

Some foods can actually help you sleep better, yet it is even more important to know which can disturb your rest. The number one thing to avoid around bedtime is caffeine. Caffeine is the world's most popular stimulant and can disrupt your sleep or even "lead to subsequent insomnia". (3) Similarly, experts warn "people use alcohol to help them fall asleep and to relax after a hard days work. [yet] Research has shown while it can indeed make you fall asleep faster the quality of sleep is drastically lessened by consuming your favorite alcoholic beverage before bed." (2) Finally stay away from "heavy meals and spicy foods before bedtime" both of which can cause discomfort while digesting and trying to sleep. (2)

In a nut shell there are two ways that food can help us sleep. Some foods like dairy products and complex carbohydrates contain chemical compounds that promote relaxation. Other foods like protein and fiber digest slowly and can help us stay satisfied throughout the night. Putting these two ideas together it’s easy to find healthy, sleep promoting foods for your late night snack. For example greek yogurt and cottage cheese are both dairy foods that also provide a great source of protein. You can easily throw in some complex carbohydrates and fiber as well by adding a granola-based cereal to either one. 


What’s your favorite “sleepy food” to have before bed?   

Sources:

1. http://cloverleaf.hubpages.com/hub/8-Foods-to-Eat-Before-Bedtime

2. http://www.fitcurrent.com/All-Fitness-Articles/All-Health-and-Fitness-Articles/20-Things-you-Must-Know-for-A-Good-Nights-Sleep.html#ixzz1nsO1sj00

3. http://en.wikipedia.org/wiki/Caffeine

4. http://en.wikipedia.org/wiki/Tryptophan

5. http://en.wikipedia.org/wiki/Serotonin

Protein Particulars

Trying to stay active and eat better? You MUST need more protein right!? Truth is, this common misconception perpetuated by the proverbial muscle head throwing back protein bars and shakes is not always true. Whats more important is consuming the right amounts of protein from nutritious sources.

Source: http://fun-fit.com.au/blog/2011/10/good-sources-of-protein/

So why has protein been placed on a pedestal as a favored dietary nutrient? One reason is that many diet programs use protein to replace carbohydrates and fat. Protein has less calories per gram than fat and while equal to carbohydrates at 4 calories per gram, protein is not the body's main source of energy like carbs. Therefore the body must work harder to convert this nutrient into usable energy. Secondly, since protein (or the amino acids it is made up of) are used to build muscle tissue in our bodies, people looking to gain muscle mass often strive to eat more protein. While an increase in protein intake is helpful and even needed at times, excessive intake can not only add unneeded calories to one's diet but also pose serious health concerns.

In general an adult male needs about 56g per day while women need about 46g. To calculate your personal daily protein requirement take your weight in pounds, multiply it by .45, and then multiply that number (your weight in kg) by .8 grams (the USDA's daily recommended intake is .8g or protein per kilogram of body weight). People in need of extra protein are either in a positive or negative state of nitrogen balance. That is, the protein they are excreting (measured by nitrogen concentrations since protein contains nitrogen) is either more or less than they are taking in. This indicates they are either in a period of growth (using protein to build muscle) or injury/sickness (body structure has been damaged and must be replaced). Active individuals using strength training to build muscle should (at times) fall in to the first of these thus requiring extra protein. However, an consistent intake more than twice a person's daily recommended intake can "cause irreparable damage to the kidneys" because "the extra nitrogen that is included in protein must also be removed from the body through the kidneys." (Nutrition, A Culinary Approach) Additionally since the kidneys separate protein in to it's more basic parts, it too can be strained from excessive protein intake. Protein is needed in healthy amounts though in order for the body to carry out important functions such as transporting materials, creating antibiotics, and building body structure.

The best sources of protein are know as "complete proteins" or those which include all 9 essential amino acids. The body can make all but 9 or these protein "building blocks". Complete proteins include all animal proteins such as meat, eggs, and milk. Other foods such as nuts, seeds, grains and legumes (beans) can provide good sources of protein as well, however, these are know as "incomplete proteins" because they don't provide all essential amino acids by themselves. In order for these proteins to be affective they must be consumed together. "Mutual supplementation" is the practice of combining two or more incomplete proteins together as "complementary proteins" in order to get all essential amino acids in a meal. For example while beans do not contain all 9 essential amino acids, rice contains the amino acids that beans are lacking making them effective complementary proteins. The key is to eat a variety or proteins especially when consuming incomplete protein sources. Remember, even if you consume all or your daily protein it won't do your body any good unless you have taken in all 9 essential amino acids!

Eating a variety or proteins, as with all foods, will not only ensure your getting all necessary amino acids but will also provide your body with an array or nutrients and phytochemicals that are an important part of any healthy diet. By becoming aware of your protein requirements and intake while using creative sources of protein it's easy to begin incorporating appropriate amounts of protein in to your own diet.

          

Sources:
http://www.cdc.gov/nutrition/everyone/basics/protein.html

http://en.wikipedia.org/wiki/Protein_(nutrient)#Dietary_requirements

http://en.wikipedia.org/wiki/Nitrogen_balance
Eaton, Mary Ann., Janet Rouslin, Claudette Lévesque. Ware, and Bradley J. Ware.Nutrition: A Culinary Approach. Dubuque, IA: Kendall Hunt Pub., 2011. Print.

Michi's Ladder: Rank your food's nutrition.

Michi's Ladder is a great resource for anyone trying to eat better. This helpful tool from Beachbody breaks different commons foods down in to 5 "tiers" ranking them from least to most nutritious. Foods in the top tier are generally fruits, vegetables, and lean proteins with more processed foods falling in to the  lower levels. The challenge is then to "climb Michi's Ladder" by eating more and more foods from the top tiers. One of the best things about this tool is that each food is paired with a letter indicating it's main macronutrient(s). For example an apple would be marked with a "c" because it mainly provides carbohydrates. This makes trading less nutritious foods for higher tier foods simple. Lest say you get a good amount of your carbohydrates from white bread (a tier 4 food) all you would have to do is switch that carb for one in a higher tier such as whole grain rice (a tier 1 food). Most important is gaining an understanding of what kind of foods are the best to consume regularly. While not all foods are included in Michi's Ladder, after studying this tool you should be able to get a good idea of where your diet stands. Additionally, you will have a better grasp on the nutritional value of the foods you consume and how you can adjust your meals accordingly.

Greek Life: The new yogurt craze.

Greek yogurt, the increasingly popular health food, is made by straining yogurt through a cloth such as a muslin in order to separate whey (or milk serum) from the milk solids. The result is a thick, creamy yogurt with a higher concentration of protein and less carbohydrates and fat than regular yogurt (when make from low-fat or skim milk). But is greek yogurt always the super food it's cracked up to be?

Source: http://www.seriouseats.com

By comparison greek yogurt contains a more favorable balance of macronutrients than regular yogurt. This is mainly because people trying to eat better often strive to reduce carbohydrates (especially sugars) while increasing their protein intake. Most fat free greek yogurts contain about 16g of sugar in a 5.3 oz serving (Fage & Oikos), 10g better than their regular counter part which contains about 26g per serving (Yoplait & Dannon). Additionally, greek yogurts contain about twice as much protein as regular yogurt, generally 12g or more per serving compared to 6g.

With more protein, significantly less sugar and a creamy, satisfying consistency its no surprise that greek yogurt has become a new favorite among many healthy eaters. But is your greek yogurt really as good as it gets? While we all love the convenience of those single portion yogurt cups with fruit ready to be stirred in, these mixtures often contain not only fruit and yogurt but added sugar as well. Now a little sugar in your yogurt isn't a big deal (especially when the whole thing has 16g total), but consider this, what if instead of the single serve cups you opted for a larger container of plain, non-fat greek yogurt and then added your own flavoring? Not only would this be cheeper than buying single servings, but it would also allow you to use better tasting and more nutritious mix ins such as honey or fresh fruit. Whats more, adding your own fruits and sweeteners would give your yogurt a wider range of flavors, textures, and nutrients. There is certainly some truth to the greek yogurt fad and plenty of ways to make this new phenomenon a great healthy snack!

Sources:  "Strained Yoghurt." Wikipedia. Wikimedia Foundation, 27 Feb. 2012. Web. 02 Mar. 2012.    <http://en.wikipedia.org/wiki/Strained_yoghurt>.

Slipping Up

Source: http://www.superstock.com/stock-photography/sad+cake

Lets admit it, we all slip up at one point or another. When our diets go astray many people often look for the quick fix to undo their flounder or worse, they give up. Truth is neither of these are going to get you any closer to your goals in the long run. While it may seem patching up your unhealthy meal with a day of hard core workouts or obsessive dieting is the bast way to get back on track, this is not the case. Whats more, trying to cover up your mistake may only lead to an unhealthy pattern of binging and extreme dieting which, in the long run, can only bring you farther from a healthy lifestyle.

So what should we do when we stray from healthy eating? The answer is surprisingly simple and even a bit cliché; stay calm and move on! The most important thing to remember is that one meal doesn't make or break your dietary goals. The trouble many people run in to (myself included) is that once they have one serving of an indulgent food they say to themselves: "Welp, my diet is shot for today! Might as well go all out!" and end up filling up on all sorts of non-nutritious foods. Instead of shunning these foods as a forbidden fruit, it is important to realize that they can be enjoyed in moderation. That is, having a piece of chocolate cake doesn't completely derail your mission to eat well, rather it's just a small pit stop on your way to reaching your goals. Many athletes and other healthy individuals recognize the importance of eating even the worst foods (nutritionally speaking) on occasion. Some even plan "cheat meals" in to their regular diet so that they have a time to try that homemade pie or anything else they may not eat regularly.             It is best, however, to enjoy these foods in good company as part of a social gathering rather than a private feast. When eating with others you will be less likely to take the "all out" approach and be more enabled to enjoy the food's flavor as a complement to the experience worrying less about eating a larger quantity in order to feel satisfied.*

The overall focus should never be on these exceptions though, because fixating on what you "can't eat" will only bolster cravings. Instead, concentrate on great tasting, healthy food. Finally, put your effort in to creating good habits based in wholesome food and when the time comes, enjoy that pice of birthday cake without any regrets because you know your on the right track and just making a small, yet needed pit stop.



*There are two main reasons we eat. The first in because we are truly hungry and our bodies literally needs energy in order to keep going. The second is attributed to our appetite, or our psychological yearning for a certain food or flavor. It is easy to get these two confused when we eat because even when we are hungry and in need of calories, our appetite often influences what we are "hungry for". Eating the right foods regardless of our mental cravings is therefore one of the biggest challenges to overcome when eating nutritiously. Whats more, our appetite is also effected by our emotional state because some foods and nutrients actually influence how we feel. Such emotional effects of sugar are explained by AskDrSears.com in noting the nutrient's ability to "trigger an increase in the hormone serotonin- a mood-elevating hormone." Accordingly, it is extremely important for one to learn to distinguish between these two factors that drive consumption. Developing the discipline necessary to overcome the temptations of one's appetite is then an essential skill to eating a healthier diet.



Sources:
Pivko, Debra. "Sugar Addiction Detox 101." Team Beachbody. 20 Jan. 2012. Web. 28 Feb. 2012. <http://www.teambeachbody.com/about/newsletters/-/nli/253>.

Awesome Oatmeal

Oatmeal is a great nutritious way to start any day. The whole grain complex carbohydrates and fiber it provides will keep you satisfied and energized throughout your morning. Not to mention it tastes great and takes less time to make than stopping at the drive thru  on your way to work!

What you need:
- Oats, quick or old fashion (old fashion just take a bit longer to cook)
-Water, about twice as much as the oats)
-Mix ins, use dry or fresh fruit, nuts, cinnamon, or anything else you like (this is where you get creative!)
-Sweetener, use sugar, honey, stevia, or other to sweeten to taste

What to do:
1. Combine water and oats.
2. Microwave for 1-2 min.
3.Stir oatmeal and add more water if needed (to adjust thickness)
4. Microwave for about another min.
5.Stir in mix ins and sweetener
6. Enjoy!

Why Eat Healthy?

Every year thousands of americans "commit" to changing their eating habits, sadly only a small fraction of these people (about 5-8%) are actually successful in making a lasting change to their diet. So why do people struggle so much with losing and maintaining a healthy weight? Is it because healthy eating is a loosing battle? Or do most people simply lack the special skills needed to improve their health? Truth is, its none of the above.

Photo Source: http://www.the-food-guide-pyramid.com/

I believe that most struggles with weight loss come not from a lack of skill or discipline but rather from a lack of perspective. While the notion that outlook drives our ultimate success is not a new idea, it is one that is often over looked and rarely implemented in to modern diets. Part of the problem is that people are stuck believing that the only way to loose weight is to jump on a strict eating regimen which often neglects, or severely limits a single macronutrient (i.e. low-fat or low-carb diets). While such diets can work in certain circumstances, they can be a daunting undertaking for the average person just beginning to change their eating habits. Even the phrase diet is a bit ominous (die-t !? doesn't sound like a good time to me at all!). More times than not, programs like these result in a brief period of rapid weight loss fallowed by an eventual weight gain after completion leaving one in the same place they were and perhaps even a bit worse off* This frustrating cycle of loosing and gaining weight can easily lead people to give up entirely on healthy eating and weight control.

In order to create lasting changes in one's eating habits, a shift in this paradigm of dieting is essential. That is, when following a strict diet most people claim they "can't eat" this or "have to" eat that because they need to loose weight or stay on their diet. The problem with this outlook is that it positions eating as a chore, an unpleasant means to an end. Is it surprising that when we hate eating diet foods so much we often stray to less nutritious food or give up all together? Of course not! Eating should never be chore it should be an enjoyable, social activity. Instead of the rigid "I have to" view, we should take a more enjoyable "I want to" stance. That is, we should eat nutritiously not because we are told to, but because we want to nourish our bodies and feel good with wholesome, balanced foods. Daniel Pink describes this as "intrinsic motivation" or "motivation 3.0" in his book Drive. Eating good food should be a rewarding activity in it's self instead meaning that we do so because we enjoy nutritious food as part of a healthy lifestyle. As Pink explains, "extrinsic motivators", or expected rewards such as a specific amount of weight loss, can actually can make us despise the task of eating healthy and fixate only on what we can and can't eat. So don't chain yourself to a diet, instead decide why you want to eat differently and how you can change your current eating habits to support a happy, healthy lifestyle. A great way to get started is to write down why you would like to eat more nutritiously. Don't write "to loose ten pounds", instead keep your reasons to a more general, meaningful purpose such as: "so I can feel great on my morning runs". What ever your reason to eat healthy, write it down and clip it to your fridge (or where ever you grab food from and tend to eat the most) then next time you find yourself faced with the choice between a bowl of ice-cream or a cup of yogurt don't tell yourself you have to eat one over the other, just remember why you want to live a fit lifestyle in the first place.

*(When weight is lost rapidly without regular exercise, a good portion of what is lost is often muscle mass. Therefore if weight is gained back as fat the person will have an even higher body fat percentage at the same weight making it more difficult for them to loose that extra weight again.)

Health Teriyaki Sauce Recipe

Healthy Teriyaki Sauce

            This is a great sauce to serve with oriental style food and is sure to please. By replacing sugar with a natural low calorie sweetener in this recipe it is both health conscious and great tasting!

What you need:

-1/2 cup of water

-2 tablespoons soy sauce (reduced sodium soy sauce works as well)

-1/2 garlic clove, minced

-1 teaspoon grated ginger

-3 packets of Truvia sweetener (about 10 grams)

-1 tablespoon cornstarch

-2 tablespoons cold water

What to do:

1.    Combine the half-cup of water, soy sauce, garlic, ginger, and Truvia in a small saucepan and bring to a boil while continuing to stir.

2.    Dissolve cornstarch in the two tablespoons of cold water and add to the sauce when it has reached a boil.

3.    Continue to stir and remove the sauce from the heat when the cornstarch mixture is incorporated and the sauce begins to thicken.

4.    As the sauce begins to cool water can be added if the consistency becomes to thick. 

5 Star Tuna Steak Recipe (from a can!)

Five star tuna steak (in a can)

What you need:

-one can of “chunk light” tuna

-olive oil or other cooking pan spray

-salt and pepper to taste

-a small frying pan

What to do:

1.Coat the frying pan with cooking spray and heat over medium high heat.

2.Open the can of tuna and use the top pushing down to drain out all the liquid.

3.Using a butter knife slide the blade around the sides of the tuna in the can to loosen it. Flip the can upside down and tap the bottom to pop the fish out in to the pan. The trick here is to try and keep the fish together for the most part so that it is more like a single piece of tuna once it has been cooked.

4.Sear the tuna for a few min on each side for a few minutes seasoning with the salt and pepper.

5. Carefully slide the tuna on to a plate and serve with steamed rice and your favorite steamed vegetable or stir fry mix. Finish the plate with soy, teriyaki, or another oriental sauce over the fish.