Getting married? Want to lose a few pounds? Then read my latest article in the Sussex County Women’s Journal – special Bridal Issue!

http://thewomensjournal.com/20120217/lose-weight-get-fit-and-feel-great-on-your-big-day-the-healthy-way/

Many women get excited at the prospect of “eating for two” and the freedom to indulge in whatever one wants during pregnancy. But their doctor (or dietitian) should gently remind them that all that is needed for a growing fetus (as well as the momma) is an average 300 extra calories a day. The important thing to note here is that those extra calories should be from fruits, veggies, whole grains, lean meats and dairy, NOT sweets, salty snacks and fast food. Why is this so important? Because a pregnant woman’s needs increase for very specific nutrients such as Vitamin A (770ug), Vitamin C (85mg), all the B vitamins including Folate (600mg), Iron (27mg-from foods and supplements), Phosphorous (1,250mg in the first trimester, 700mg in the second and third trimester), as well as protein (1.7g per kilogram of body weight) and fiber (25-30g). A daily multivitamin is encouraged to help fill in any nutrient gaps a woman may be lacking, but taking mega-doses of certain vitamins as well as herbal supplements is strongly discouraged during this time.

Pregnant women should take care to eat every three to four hours to prevent sudden drops in blood sugar, and although research is mixed on the use of caffeine, the general recommendation is no more than two cups of coffee per day (about 200mg of caffeine). I tell my clients to monitor their intake of tea, sodas, and chocolate, as all of these contain caffeine in varying amounts. Keeping oneself well-hydrated is also important, and eight to twelve eight-ounce glasses of fluid a day (mainly from water) is recommended, especially since protein and fiber intake will be increased.

Other issues of particular concern for the mommy-to-be is avoiding intake of shark, swordfish, tilefish and king mackerel due to their excessively high levels of mercury, which can be harmful to the fetus. Canned tuna is okay, but limit the albacore to just six ounces per week (light canned tuna has even less mercury). Foodborne illness can be especially deadly to a mother and her unborn child. Pregnant women should not eat deli meats (like bologna or hot dogs) unless cooked to steaming hot, or ready to eat foods from the store such as potato, chicken, egg, and tuna salads due to increased risk of listeriosis. Also avoid raw and unpasteurized foods such as sushi, hollandaise sauce, and fresh juices.  Cheeses such as brie, feta, queso fresco, and camembert should also not be eaten due to possible pathogenic bacteria present.

Hold up! These differences don’t add up to smack, state the opponents to coconut oil. The American Heart Association, the National Heart, Lung and Blood Institute, and a slew of researchers do not support the belief that coconut oil is better for you. They also have animal studies that DISPROVE the above theories (I know, I found them), and retort that there have been no human studies to show health benefits, which are the gold standard upon which we should base our health recommendations. Yeah, coconut oil is an MCT, but that still doesn’t negate the fact it contains the most saturated fat out of all of the oils – TWICE the amount that is in butter – yikes!  And there are a slew of studies that have linked saturated fat consumption with increased risk of heart disease (trust me on this one).

Okay, but isn’t coconut oil better to cook with at high temps?  Absolutely.  Any oil that gets heated above its smoke point can produce harmful carcinogenic byproducts  called polycyclic aromatic compounds– they’re in the black crust on your chicken. Coconut oil has a VERY high smoke point, much higher than olive oil or canola oil, so is better for cooking at high temps, like frying.  But um, if you are FRYING your food, doesn’t that pretty much nix any health benefit you are going for?  Is this is all starting to make sense?

 Here’s the deal.  If you like coconut oil because it flavors food nicely by all means use it, but sparingly.  If you are using it because you think you are getting health benefits over olive or canola oil, you might want to rethink that notion.  Fat is fat is fat. They all have 9 calories per gram, so bottom line if you are using 2 tablespoons of coconut oil, you are getting the same calories as olive oil.  And all those cool metabolic differences between MCTs and LCTs?  Not all that significant in regards to total diet.  So let’s try and eat more fruits, veggies and whole grains, instead of fighting over which fat to use, shall we? As my favorite tee-shirt states so bluntly: “It’s the Calories Stupid!”

“I do not like broccoli. And I haven’t liked it since I was a little kid and my mother made me eat it. And I’m President of the United States and I’m not going to eat any more broccoli.” George H. W. Bush

Sorry 41, but broccoli is my favorite vegetable, and I’m hoping by the end of this post it will be yours!

Broccoli comes from the cruciferous family, and although a cool weather crop, is available fresh year round. Multiple studies over several years have shown that broccoli has powerful antioxidant activity (namely from the carotenoids contained within), with specific anticancer protective enzymes identified.  Broccoli has been purported to decrease the risk of many cancers, including colon. It has also been shown to prevent stroke, and minimize risk for cataracts.

One cup of this beauteous Brassica oleracea has just 31 calories, zero fat, zero cholesterol, three grams of protein, and two grams of fiber, is an excellent source of vitamins A and C, and a good source of folate and vitamin K. What more could one ask for in a mere veggie?

But how to eat?  Raw broccoli can be a delicious afterschool snack served with light ranch dressing for the kids, or as part of an elegant crudite tray at your next cocktail party. But how to cook? By all means do NOT boil.  Boiling (or over-cooking in general) can rob these little green trees of their anti-cancer properties, according to researchers but steaming, microwaving, and stir-frying leaves the critical chemicals intact. How to store? If fresh, in the frig for up to seven days; wash just before using. Can’t get fresh? Don’t forgo frozen, which is harvested at the peak of freshness and flash frozen to seal in nutrients.

The current recommendation for vegetables is two-and-a-half to three cups per day for adults. Try my broccoli slaw in place of lettuce in a pita with a couple tablespoons of hummus for lunch, or with some baked chicken and couscous for a Mediterranean inspired healthy feast.

Greek Broccoli Slaw

1 C pre-cut, bagged broccoli cole slaw

1 TBSP olive oil

1 TBSP balsamic vinaigrette

1 TBSP chopped kalamata olives

1 TBSP crumbled feta cheese

a pinch of paprika

 Mix together all ingredients.  Best if left to “marinate” for at least 4 hours or overnight but can be eaten right away. Makes 2 servings.

The skin is our largest organ, and if stretched out flat would cover about two square yards and weigh about nine pounds.  It works hard every day protecting our bodies from external pathogens, regulating body temp, and preventing excessive water loss. It is also critical for the synthesis of vitamin D, and heals to form scar tissue when it is damaged.  Skin is made up of three layers, the Epidermis (or top layer), the Dermis (or middle layer) and the Subcutis layer (bottom layer). The outer most area of the epidermis is constantly being recreated every 3-4 weeks when new cells filled with keratin grow and rise from the inner layers, making their way to the top.  This top layer is then sloughed off making room for the newer cells. 

It is this outermost layer that the beauty industry likes to target.  You can loofah, scrub, cream, lotion, and dermabrasion your way through those old cells to expose those newer, prettier and plumper ones, but without a proper diet rich in certain nutrients, all that money spent on treatments will go to waste!

According to Gloria Tsang, RD, and Editor-in-Chief of heathcastle.com, the key to happy skin comes down to five things: Fiber, Omega-3s, vitamin C, silica, and water.  Fiber contains anti-aging antioxidants and helps eliminate toxins from our systems. Aim for about 25-30 grams per day or more for the best boost.  Omega-3s are touted for their heart-healthy benefits, but they also are very protective for skin, reducing the risk of skin cancer and keeping it supple. The American Heart Association recommends two servings (about eight ounces) of fatty fish per week (like salmon, tuna, and trout). If you prefer a fish oil supplement, 1,000mg daily is recommended, or about 2-3 tablespoons of ground flaxseed daily will do the trick. 

Vitamin C assists with the synthesis of the protein collagen, which is the glue that keeps healthy cells and tissues intact. It gives skin that plump, firm look we all want, so load up on your citrus fruits, bell peppers, strawberries and broccoli. Silica is in the parts of the fruits and veggies that most of us scrap – the strings and the peels. But it is also a key component to maintaining our skin’s elasticity. So eat that cucumber or potato with skin intact, munch on some celery or asparagus, or grate some fresh lemon rind in your next dish.  And of course, no healthy diet is complete without adequate water intake.  Water helps keep us hydrated and flushes waste, so aim for 6-8 eight ounce glasses per day, more if you are physically active or exposed to high temperatures.

So this January, exfoliate in the shower, slather on that moisturizer, but also remember to eat healthy – your skin will love you for it!

 First things first. How is a product defined as organic? According to the USDA, in order for a product to be labeled as “100% Organic”, a product must contain only organically produced ingredients (no synthetic substances can be used, for example, pesticides, ionizing radiation, arsenic, artificial colors). For a product to be labeled “Organic”, the product must consist of at least 95% organically produced ingredients (remaining 5% must be on National List of approved ingredients*). Both types of products can carry the cute, round, green and white USDA Organic seal on the front of the packaging. If you see a product whose packaging states on the front for example “Made with organic brown rice”, you know that product contains at least 70% organic ingredients. Note these products may NOT carry the cute, round, green and white USDA Organic seal on the front of the packaging. If a product contains less than 70% organic ingredients, the manufacturer cannot display the word “Organic” or the cute seal anywhere on the packaging, but they CAN list which ingredients are organic within the Nutrition Facts panel list of ingredients.

 What about natural products? While some of these foods may be very good for you, they are NOT synonymous with organic. Natural is defined as foods that do not contain additives or preservatives, but they may contain ingredients that have been grown with pesticides or are genetically modified. Natural foods are not regulated and do not meet the same criteria that organic foods do. For example, Kashi products are natural, but they are not organic.

 Why go organic? What is so special about it anyway?  Most proponents of organic foods swear these products taste better and are healthier for you. While I agree with the first sentiment, the jury is still out on the second, that is, recent research has been conflicted. But there are a whole host of other fantastic reasons to go organic, for instance, when buying organic you are generally supporting smaller, family and/or local farms, you can trust your foods are added-hormone and pesticide-free, and you can feel good purchasing products from those organic farmers who are protecting the soil, air and water for future generations.

Here’s an easy place to start if you’d like more information on organic foods – the good and the ugly (or shoudl I say “dirty”) – from Organic.org:

http://www.organic.org/articles/showarticle/article-214

 *To see the full list of approved ingredients allowed in organic products go to: http://www.ams.usda.gov/AMSv1.0/getfile?dDocName=STELPRDC5068682&acct=nopgeninfo

Blueberries – Packed full of anthocyanins and phenolics (powerful antioxidants), blueberries are also bursting with Vitamin C and fiber. Studies have shown they may actually slow the aging process. Throw half a cup in your oatmeal in the AM, and toss another half cup with a salad for lunch.

Broccoli – Packed full of vitamin C, fiber, and cancer-fighting carotenoids, it’s a diamond in the roughage. Aim for a cup a day – steamed, baked, mixed in salads, topped on homemade pizza, or dipped in low-fat ranch dressing.

Yogurt – Greek, non-fat is best. Look for Oikos, Fage or Chobani brands in the 6-ounce serving size. Packed with calcium for strong bones, disease deterrent vitamin D, as well as enough protein to keep you full and satisfied, this creamy dairy delight is a must for those looking to lose or maintain their weight.

Fatty Fish – swimming in Omega-3s, which have been shown to reduce risk of heart disease and make us more insulin sensitive (good news for diabetics). Go fish at least twice per week with salmon, tuna or trout (bake, broil, poach or steam – NEVER fry!).

Leafy Greens – for about 50 calories, two cups per day give us a generous helping of vitamin C and K, folic acid, some calcium, magnesium and potassium, as well a ridiculous amount of vitamin A and lutein.

Tomatoes – Tasty sliced on a plate with some fresh basil in the summer, tomatoes are one of two veggies (carrots are the other) that get even more nutritious when you cook ‘em – so keep on eating way into winter. They contain lycopene, another powerful antioxidant shown to decrease risk of many cancers including lung, prostate, and stomach.

Quinoa – If you haven’t tried this wonderful whole grain, you need to – tonight. Quinoa has twice the amount of protein and almost 2g more fiber per cooked cup as brown rice.

Oats – Just ¾ cup a day may significantly reduce your cholesterol (when eaten regularly), and thus risk of heart disease. Steel cut is best, most instant packets useless (the less processed the better).

Beans – A vegan AND carnivore’s buddy, a cup of black beans contains 15g of protein as well as 15g of fiber (half your day’s worth). Serve with half a cup of quinoa and a cup of roasted veggies and you’ve got yourself a nearly perfect (meatless) meal.

Almonds – Go nuts for these nuts. Two tablespoons contain almost 4g of fiber, 75mg of calcium, just 1g of sugar, 9g of monounsaturated fat, and all for about 160 calories.

So what are you waiting for? Get shopping!!

http://thewomensjournal.com/20111226/master-your-metabolism/

Making and KEEPING those New Year’s Resolutions:

Write It Down: Sit down and take out a piece of paper. Think about what you want from your life in regards to your health and well-being. Write down 3-5 goals and under each list how you intend to achieve those goals. You don’t have to all the answers right now, this will be a work in progress. But it will enable you to see what you want in black and white, and it is easier to achieve a goal if it is written and there is a plan behind it! Revisit this document on a regular basis to keep you focused and on track.

Start small: You don’t have to go about achieving all of those goals in the first week. If you are looking to cut out regular soda start with that. Don’t go cold turkey. Maybe you want to decrease your intake from 4 a day to 2 a day to 1 a week. Then once you feel you’ve got that goal down move on to the next one. People tend to fail if they take on too much too soon. It can just get too overwhelming trying to make too many changes at once.

Get the support of family and friends: Research shows people who have support from their loved ones concerning a health and wellness goal they are more likely to achieve it. One of the biggest obstacles my clients face is resistance from a spouse or even their friends in regards to this. If you can’t do it alone enlist your kids to help you convince your partner this is what you want to achieve for yourself, and it is the right thing for you and your family. Tell your friends you are counting on them to support you, and if that means missing out on a few dinners out or glasses of wine at Happy Hour then ask that they understand your decisions at this time.

Reward Yourself: When you achieve a goal, give yourself a little present! If you just ran your first 10 miler without walking, make an appointment for a massage! If you lost ten pounds, it’s time for a new dress! Think of creative ways to recognize the achievement that doesn’t involve food or alcoholic beverages. New work-out gear has always been a great motivator for me!

Know it is Forever: If you approach losing weight, starting a strength training program, or eating more healthfully as something that is temporary or a quick fix, it won’t be long before all the bad habits creep back and the old unhealthy you will re-emerge. View your new found quest as something you will sustain for your lifetime, not just for that upcoming wedding, high school reunion, or half-marathon. Eating well and exercising on a regular basis need to become a permanent part of your life. Aspire to this way of thinking and you will avoid the yo-yo diet and exercise trap for the rest of your life. And just think, wouldn’t it feel so great to not have to say every January, this is the year I lose 20 pounds, run that marathon, finally get to the gym 5 days a week because you will already have been there and done that!

Cheers to 2012!