Its That Time of Year: How to Make a SMART New Year's Resolution

Its that time of year once again...time to make a New Year's Resolution!  But what should you resolve to do this year?  Lose weight, eat better, exercise...blah, blah, blah.  You make the same resolutions every year and by the end of January, it has all gone out the window already.  How can you make a genuine resolution and keep it up?  Is it even possible?  Of course!

Be Specific!   
Don't generalize!  Give yourself a specific goal to attain for the new year.  Instead of making your resolution to "eat better", give yourself guidelines such as "half of my plate will be either fruits or veggies for dinner every night" or "each month I will try a new vegetable recipe".  Having a more specific goal in mind will keep you on track and make it easier to attain in the long term.

Can you Measure it?
Don't just make a resolution to "lose weight."  Make your resolution something that you can actually measure throughout the year so you can see the success as it happens.  Make a vow to try and lose 4 pounds each month and make sure to reward yourself as you see the results.  Giving yourself a measurable resolution will help to motivate you throughout the year. 

Is it Achievable?
Can you even do it?  So many of us make resolutions that even Santa himself couldn't do.  If your resolution is to lose 100 lbs in the new year, chances are you won't achieve that obstacle.  Set yourself up to succeed!  This way, as you start seeing and feeling the results of the changes, the better you will feel about yourself.  Once that resolution is achieved, you will feel that great sense of accomplishment.  Give yourself that warm fuzzy feeling!

Make it Realistic.
Don't be too hard on yourself, your only human!  Making an unrealistic and out-of-reach resolution will only cause stress and disappointment when you cannot achieve it.  Understand your limitations and plan accordingly.  If your career does not allow you to be able to leave during the work day, don't make your goal to work out three times per day at the gym, you are setting yourself up for failure to begin with.  Make your goal small at the get-go and allow yourself to be able to build upon it as you feel you can.  Start out with running around the block every morning before work and by the time summer rolls around you may be running 3 miles every morning!

Give it a Time line!
Boundaries are your friend!  If the resolution doesn't have an endpoint, there's no way to really measure or account for the change.  Instead of saying "I will write and publish a review article for the Journal of the American Dietetic Association" you could say "By May I will have all the research done for a review article for the Journal of the American Dietetic Association, and the first draft will be written by December".  This way, you have a deadline to keep you honest.

Keeping these guidelines in mind will help you make and keep a SMART New Year's Resolution.  Keep in mind that if you really want this change to stay with you throughout the year, it also needs to be relevant to you and important.  Make this a lifestyle change and you will see results immediately.  Stay healthy!

What Came First - Christmas or the Eggnog?

We all know this time of year is associated with many interesting holiday traditions, whether it be food, drink, or decorations.  During December many of us enjoy hot apple cider, hot cocoa, and of course, eggnog!  But what really is eggnog and why do we drink it around this time of year?

What is Eggnog?

Eggnog is a sweetened, dairy-based beverage, traditionally made with milk, and/or cream, sugar, beaten eggs (hello salmonella!), and liquor.  Usually the liquor used in eggnog is either brandy, rum or whiskey.  The finished serving is usually topped with a sprinkling of ground cinnamon and/or nutmeg.

The History of Eggnog
The actual origins and ingredients that were used to make the first eggnog drink are still debated.

One story claims that Eggnog may have originated in East Anglia, England; or it may have simply developed from posset, a medieval European beverage made with hot milk.  The "nog" part of its name may stem from the word "noggin", a Middle English term used to describe a small, carved wooden mug used to serve alcohol.  However, the British drink was also called an Egg Flip (from the practice of "flipping" (rapidly pouring) the mixture between two pitchers to mix it).

Another story is that the term derived from "egg and grog", a common Colonial term used for the drink made with rum. Eventually that term was shortened to "egg'n'grog", then "eggnog".

In Britain, the drink was popular mainly among the aristocracy; dairy products and eggs were rarely consumed by the lower classes due to their high cost and the lack of refrigeration.  Those who could get milk and eggs mixed it with brandy, Madeira or sherry to make a drink similar to modern alcoholic egg nog.

The drink crossed the Atlantic to the English colonies during the 18th century. Since brandy and wine were heavily taxed, rum from the Triangular Trade with the Caribbean was a cost-effective substitute.  The inexpensive liquor, coupled with plentiful farm and dairy products, helped the drink become very popular in America.  When the supply of rum to the newly-founded United States was reduced as a consequence of the American Revolutionary War, Americans turned to domestic whiskey, and eventually bourbon in particular, as a substitute.

Why Eggnog for Christmas?  The Story Goes a Little Like This...
Christmas of 1826 was snowy, cold and lonely for the cadets of West Point. Though called "men" they were really teenage boys - some as young as 17 - and they wanted to celebrate Christmas. Young Jefferson Davis, future president of the Confederate States of America, was amongst them.

But West Point then, as it is now, was a house of order and discipline. The military academy was under the strictest orders of sobriety that Christmas season. And being young men some took it upon themselves to challenge those orders in the name of holiday celebration. They organized and they partied.

During excused absences the men of West Point would visit area taverns and drink grog - a mix of alcoholic spirits and spices whose many differing recipes came over from the Old World of England in those post-revolutionary times. But for their clandestine Christmas celebration of 1826 they sought to make eggnog - a creamy mixture of typical grog ingredients combined with milk, cream and eggs. Military tradition had passed down rumors of a fancy for the drink from George Washington himself, whose stiff recipe challenged even the heartiest drinker. It was the seasonal tradition of Christmas in colonial America and for these boys it was a sentimental taste of home.

Carefully they planned their party. The ingredients were brought in under cover of darkness, at varying times and by the hands of several individuals. On Christmas Eve they posted guards to look out for watchful superior officers, blackened their windows and began mixing their eggnog. Their party proceeded unnoticed until 4:30 in the morning when the effects of their celebration started to take effect rather noisily. By that point keeping the officers from noticing was impossible. What ensued thereafter has come to be known in legend as the Eggnog Riot. One cadet ended up facing murder charges by the time it was said and done. Six others resigned and 19 others were court martialed. And many, including Jefferson Davis, received the punishment of being confined to quarters for more than a month.

But many, even some of those expelled from the academy, expressed no regret for their involvement in the event. It was after all Christmas. And it was, after all, only eggnog.

Eggnog was one of the most common holiday traditions of Colonial America. Before there were Christmas trees, before there was Santa Claus, and long before there was ever a national holiday called Christmas there was the annual tradition of eggnog. 

George Washington's Eggnog
He was famous, especially after the Revolutionary War, for holding festive Christmas gatherings featuring his unique brand of eggnog.

2 cups brandy
1 cup rye whiskey
1 cup dark Jamaica rum
1/2 cup cream sherry
8 extra large eggs OR 10 large eggs
3/4 cup sugar
1 quart milk
1 quart heavy cream
1 teaspoon fresh ground nutmeg
1 cinnamon stick

1.) Mix liquors first in a separate container. Separate yolks and whites into two large mixing bowls. Blanchir egg yolks (beat adding in sugar until the mixture turns a light yellow). Add liquor slowly to egg yolk mixture, continuing to beat (mixture will turn brown) until well incorporated. Add milk and cream simultaneously, slowly beating the mixture. Set aside.

2.) Beat whites of eggs until stiff and fold slowly into the alcohol mixture. Add nutmeg and cinnamon stick, and stir well to incorporate. Cover mixture in an airtight container.

3.) Allow egg nog to cure undisturbed for several days (4-7) in the coldest part of the refrigerator, or outside in a very cold (below 40 degrees) place. The mixture will separate as it cures. Before serving cold, re-incorporate the mixture and enjoy! 

Eggnog - A Lighter Version
Try this sophisticated and safe low-fat version of the classic eggnog, with half the calories!

6 cups milk (1%)
1/8 teaspoon freshly grated nutmeg
2 large eggs
2/3 cup sugar
2 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 cup brandy, bourbon or rum
2 teaspoons vanilla extract
1/4 cup light whipping cream

1.) Bring milk and nutmeg to a simmer in a heavy medium saucepan over low heat, stirring occasionally.

2.) Whisk eggs, sugar, flour and salt in a large bowl until smooth. Whisking constantly, gradually add hot milk; return mixture to saucepan.

3.) Cook the eggnog over very low heat, stirring constantly, until thick enough to coat the back of the spoon, 10 to 15 minutes. (Temperature must reach 160°F; do not let eggnog come to a simmer.) Remove from the heat and pour through a fine-meshed sieve into a bowl.

4.) Whisk in brandy (or bourbon or rum) and vanilla. Place a piece of plastic wrap directly on the surface of the eggnog and refrigerate until chilled, for at least 8 hours or overnight.

5.) Just before serving, add cream to eggnog. Ladle into cups and serve garnished with more grated nutmeg. 

Calories: 142 kcal
Fat: 4g

Traditional Eggnog:
Calories: 300 kcal
Fat: 20g   

Skinny Seasonal Spirits

'Tis the season...to consume that booze!  This time of year there are plenty of Christmas and New Years parties to attend and all of them include copious amounts of alcohol to drink.  But as we all know, alcohol is not calorie-free and consuming 2, 3, 4, or maybe 5 drinks per night can start to add up. 

Pomegranate Champagne Punch
Pump some antioxidants into your punch with this refreshing, fizzy drink.

2 cups champagne
1 cup pomegranate juice
1 cup seltzer
1/2 cup citrus vodka
Lemon twists, for garnish

Combine champagne, pomegranate juice, seltzer and vodka in a large bowl or pitcher. Serve over ice with a twist of lemon.

Serving Size: 3/4 cup
Calories: 128 kcal
Carbohydrates: 7g
Sodium:  5mg

Whispering Wreath
This warm mixture is a distinctive twist on the classic hot buttered rum.

1 cup sugar
1/4 cup fresh mint leaves, plus 10 for garnish
1/4 cup fresh sage leaves
4 cups water
10 dashes bitters
12 ounces dark rum (1 1/2 cups)
2 tablespoons butter

1.)  Using a muddler or large wooden spoon, mash sugar and herbs together in a large saucepan until the herbs are bruised and fragrant.
2.)  Add water and bitters; bring to a simmer over medium-high heat, stirring often, about 5 minutes. Stir in rum and cook for 1 minute. Add butter and cook, stirring, until it melts.
3.)  Strain the mixture into a pitcher. Let stand for about 10 minutes to mellow the flavors. Serve in cordial glasses or other small heat-safe glasses, garnishing each drink with a mint leaf.

Serving Size: 1/2 cup
Calories: 178 kcal
Carbohydrates: 20g
Sodium: 4mg

Pear-Ginger Shooters
Fresh ginger and fragrant cinnamon infuse this chilled pear soup. Serve it in large shot glasses.  Guests can add a splash of vodka as they take one.

4 ripe pears, peeled and quartered
1 cup apple cider
1 cup dry white wine
1-2 tablespoons minced fresh ginger, or ginger juice
1 tablespoon lemon juice
1 4-inch cinnamon stick
1/4 teaspoon salt
1 1/2 tablespoons honey

1.)  Stir pears, cider, wine, ginger (or ginger juice) to taste, lemon juice, cinnamon stick and salt in a large saucepan; bring to a simmer over medium-high heat. Cover, reduce heat, and gently simmer until the pears are very tender, about 20 minutes.
2.)  Discard the cinnamon stick. Pour the soup into a large blender or food processor; add honey. Blend or process until smooth. (Use caution when pureeing hot liquids.) Pour into a large bowl, cover and refrigerate until cold, at least 4 hours. Pour into small glasses to serve.

Serving Size: 1/3 cup
Calories: 67 kcal
Carbohydrates: 14g
Sodium: 50mg

Monkeylada
If you like piña coladas, try this lower-calorie version using ripe bananas blended with fresh pineapple and coconut milk. Serve it in festive tropical-drink glasses.

2 very ripe bananas
1 cup diced fresh pineapple, plus 4 wedges for garnish
1 cup pineapple juice
1/2 cup lite coconut milk
3 cups ice cubes
6 ounces (3/4 cup) light rum

Puree bananas, diced pineapple, pineapple juice, coconut milk and ice in a blender. Stir in rum. Divide among 4 glasses. Garnish with pineapple wedges.

Serving Size: 1/2 cup
Calories: 228 kcal
Carbohydrates: 28g
Sodium:  12 mg

Very Merry Punch
There was a time when every household had its own recipe for spiced hot-wine punch. Folks would roam from house to house testing each one. With the blend of flavors in this punch, revelers might never move on to other houses on the block.

1 1/2 cups water
1 cup packed light brown sugar
2 750-ml bottles hearty red wine, preferably Cabernet Sauvignon
1 apple, sliced
1 orange, halved and sliced
1 cup pineapple chunks, fresh or canned
4 whole star anise
1/2 cup orange curaçao

1.)  Place water and brown sugar in a Dutch oven. Cook over medium-high heat, stirring often, until the sugar has dissolved, about 2 minutes.
2.)  Add wine, apple, orange, pineapple and star anise. Reduce the heat to medium and cook for 10 minutes.
3.)  Stir in orange curaçao and cook for 5 minutes more. Discard star anise. Serve the punch in heat-safe wineglasses or coffee cups, spooning a little fruit into each glass.

Serving Size: 3/4 cup
Calories: 199 kcal
Carbohyrdates: 27g
Sodium:  11mg

Spiced Hot Cider
Try this classic holiday drink, without the guilt!

4 cups apple cider
1 cinnamon stick
5 whole cloves
1/2 cup applejack, (apple brandy)
2 tablespoons cinnamon schnapps
Cinnamon sticks, for garnish

Bring apple cider, cinnamon stick and cloves to a boil. Reduce heat and simmer for 5 minutes. Add applejack and schnapps. Garnish with a cinnamon stick and serve hot.

Serving Size: 3/4 cup
Calories: 143 kcal
Carbohydrates: 23g
Sodium: 0mg

This year, don't feel quite so guilty when you grab for those cocktails at your Holiday parties.  You can have a great time without having to worry about what its doing to your waistline!  Enjoy them all in moderation.

'Tis the Season...To be Stressed!!

This time of year, there's always one more thing that needs to get done in a day that doesn't have enough hours to begin with.  Getting all that extra work done in the office, that Christmas party your spouse volunteered you to host, all the extra practices your kids have for sports, the mounting pile of laundry in the corner of the laundry room, sending out Christmas cards...should I go on?  But what about finding time to breathe and de-stress?  When does that fit in to your busy schedule?

Stress Can Be Both Mental and Physical
Physical stress can result from not enough sleep, too much to do, a poor diet, or effects from an illness.  Mental stress can result from worrying about money, a loved one's illness, or experiencing an extremely emotional event, such as being fired from your workplace.  

Quite a bit of our stress comes from less dramatic, everyday activities.  Obligations and pressures which are both physical and mental are not always obvious to us.  In response to these daily pressures, our body has automatic reactions including increased heart rate, blood pressure, respiration, metabolism, and blood flow to the muscles.  These reactions are intended to help your body react quickly and effectively to a high-pressure situation.

However, when you are constantly reacting to stressful situations without making adjustments to counter the effects, you will feel stress which can threaten your health and well-being.  It is essential to understand that external events, no matter how you perceive those events, may cause stress. Stress often accompanies the feeling of “being out of control.”

Coping with Stress During the Holidays
Before you end up hitting that panic button and going over the edge this holiday season, here are some ways to keep that stress in check a little better:

• Keep expectations for the holiday season manageable. Try to set smart, realistic goals for yourself. Pace yourself. Organize your time. Make a list and prioritize the important activities.
• Be realistic about what you can and cannot do. Don’t put the entire focus on just one day (i.e., Christmas Eve Day). Remember that it’s a season of holiday sentiment, and activities can be spread out to lessen stress and increase enjoyment.
• Remember the holiday season does not banish reasons for feeling sad or lonely; there is room for these feelings to be present, even if the person chooses not to express them.  Even if you choose not to express them, acknowledge they are there and you feel this way.  Don't push them down and ignore them.
• Get enough sleep!  I know this sounds like an impossible task, especially around the holiday season, but sleep is essential for your body to handle any negative stressors that come your way.  Plan your sleep schedule right into your day!
• Spend at least 5 minutes per day dedicated to "you time".  Sit in your favorite comfy chair, or maybe in your favorite spot in the house.  Close you eyes and focus on your breathing.  Maybe light a couple of candles or recite a favorite quote.
• Take a walk!  Walking can change body chemistry in a way that calms the nervous system and reduces stress levels. Aerobic exercise is especially good for producing endorphins in the body - which are natural soothing hormones released during sustained exercise.
•  Make yourself some chamomile tea.  Chamomile has been proven to have nerve-soothing properties, which help relieve anxiety and stress. 

We all experience a certain amount of stress during the holiday season, some more than others.  The better we are able to deal with stressors in our lives, the more we will be able to enjoy ourselves and the more others will enjoy us as well, especially around the Holidays.   Keep that positive attitude and you can get through it!!

Cholesterol Screening: How Young is Too Young?

We've all had to do it.  Made an appointment for a physical and had to give blood to check that lipid panel.  What will it be this time...LDL's too high?  HDL's too low?  Triglycerides through the roof (what the heck did I eat last night)?  But do you remember the first time you got your cholesterol checked?  How long should we wait to have our children checked for high cholesterol?  New guidelines from the government may surprise you.

Cholesterol and Triglyceride Tests
Cholesterol and triglyceride tests are blood tests that measure the total amount of fatty substances (cholesterol and triglycerides) in the blood.  Cholesterol travels through the blood attached to a protein. This cholesterol-protein package is called a lipoprotein. Lipoprotein analysis (lipoprotein profile or lipid profile) measures blood levels of total cholesterol, LDL cholesterol, HDL cholesterol, and triglycerides.

• Cholesterol: The body uses cholesterol to help build cells and produce hormones. Too much cholesterol in the blood can build up inside arteries, forming what is known as plaque. Large amounts of plaque increase your chances of having a heart attack or stroke.

• HDL (high-density lipoprotein) helps remove fat from the body by binding with it in the bloodstream and carrying it back to the liver for disposal. It is sometimes called "good" cholesterol. A high level of HDL cholesterol may lower your chances of developing heart disease or stroke.

• LDL (low-density lipoprotein) carries mostly fat and only a small amount of protein from the liver to other parts of the body. It is sometimes called "bad cholesterol." A high LDL cholesterol level may increase your chances of developing heart disease.

• Triglycerides are a type of fat the body uses to store energy and give energy to muscles. Only small amounts are found in the blood. Having a high triglyceride level along with a high LDL cholesterol may increase your chances of having heart disease more than having only a high LDL cholesterol level.

When Are These Tests Done?
Cholesterol testing is normally recommended as a screening test to be done on all adults at least once every five years. It is frequently done in conjunction with a routine physical exam.

Cholesterol is tested at more frequent intervals (often several times per year) in patients who have been prescribed diet and/or drugs to lower their cholesterol. The test is used to track how well these measures are succeeding in lowering cholesterol to desired levels and in turn lowering the risk of developing heart disease.

Cholesterol testing may be ordered more frequently for those who have one or more risk factors for heart disease. Major risk factors include:

• Cigarette smoking
• Age (men 45 years or older or women 55 years or older)
• Hypertension (blood pressure of 140/90 or higher or taking high blood pressure medications)
• Family history of premature heart disease (heart disease in an immediate family member—male relative under age 55 or female relative under age 65)
• Pre-existing heart disease or already having had a heart attack
• Diabetes mellitus

For individuals under 20 years of age and at low risk, cholesterol testing is usually not ordered routinely. However, screening for high cholesterol as part of a lipid profile is recommended for young adults who are at an increased risk of developing heart disease as adults. Some of the risk factors are similar to those in adults and include:

• Family history—history of high cholesterol or heart disease in close relatives, particularly if occurring before age 55 in women or 65 in men. If the family history is not known, a cholesterol test is recommended, especially if other risk factors are present.
• Being overweight or obese—when the young adult’s body mass index (BMI) is at or above the 85th percentile, cholesterol testing is recommended. The BMI should be calculated at least once a year by the young adult’s health care provider. For an obese young adult (one whose BMI is at or above the 95th percentile), laboratory tests to measure cholesterol levels may be recommended every 2 years.
• Consuming excessive amounts of cholesterol, saturated fats, and trans fats
• Diabetes mellitus
• High blood pressure (hypertension)
• Smoking cigarettes 

New Guidelines From the Government:
Every child should be tested for high cholesterol as early as age 9, new guidelines state from an expert panel appointed by the National Heart, Lung, and Blood Institute endorsed by the American Academy of Pediatrics.  This idea will come as a shock to most parents. And it's certain to stir debate.

The rational behind these new guidelines: fat deposits form in the heart arteries in childhood but don't usually harden them and cause symptoms until later in life. The panel urges cholesterol screening between ages 9 and 11 (before puberty) when cholesterol temporarily dips, and again between ages 17 and 21.

Some scary facts that back up this logic:

• By the fourth grade, 10 to 13 percent of U.S. children have high cholesterol, defined as a score of 200 or more.
• Half of children with high cholesterol will also have it as adults, raising their risk of heart disease.
• One third of U.S. children and teens are obese or overweight, which makes high cholesterol and diabetes more likely.

Is This a Good Idea?
These new guidelines would mean mandatory universal cholesterol testing for all children aged 9 and up.  Would finding out a child has high cholesterol really prevent them from suffering from heart disease as an adult?  Another government advisory panel says no.  They state that not enough is known about the possible benefits and risks to recommend for or against cholesterol screening for children and teens.  There must be evidence that treatment improves health, such as preventing heart attacks, rather than just nudging down a number - the cholesterol score.  The guidelines say that cholesterol drugs would be recommended for less than 1% of children tested, and they shouldn't be used in children younger than 10 years of age unless they have severe problems.

What happened to encouraging positive lifestyle choices for children these days?  Are we really so lazy that we are going to pump our kids full of drugs instead of - God forbid - make them play outside for an hour or two each day?  How difficult is it to introduce more fruits and vegetables into childrens diets?  What do I think about this?  I think this never would have been an issue if we took our children's health a little more seriously.

Learn more at:

http://host.madison.com/test/webfeeds/health-treatments/doctors-test-all-kids-for-cholesterol-by-age/article_9e6eb2cb-9bd5-520b-8cd5-e010afda1367.html

Surviving Thanksgiving: Strategies for Before, During, and After the Big Meal

 Countdown to the Typical Food Coma:

Day Before:  

Watch TV and plan how the meal will be scheduled around the football game.

8 a.m.

Eat a big breakfast of eggs, bacon, and hash browns...no work today, there's time to make it hearty!

11 a.m.

Pop in and out of the kitchen and sneak a few bites here and there.

4 p.m.

Thanksgiving Dinner!!

After the Feast:

Lay on the couch with the top button unfastened, watching highlights of the football game.  Have a couple more beers and graze on the leftovers until bedtime.

What Happens to Your Body After a Big Meal?

Every person absorbs fats, sugars, and other nutrients differently.  These certain variations can provide clues about a person's risk for common medical conditions, including heart disease, stroke, and diabetes, research shows.  Even in healthy people, cells that line the blood vessels temporarily function less efficiently after a person eats a high-fat meal.

One of the biggest tasks for the body after consuming a big meal is dealing with those pesky fats in the blood.  Cholesterol, particularly the LDLs, or "bad cholesterol", attacks the walls of the arteries and forms a sticky, plaque-like substance, which can block blood flow or eventually cause the artery to rupture.  This can lead to heart attacks and strokes.  This condition is known as atherosclerosis.

Triglycerides (packaged fat cells in food, the body, and blood), which typically peak after a big meal, are present in food and are also converted by the body from other nutrients, like carbohydrates.  Triglycerides are particularly good at penetrating the artery wall and can further promote atherosclerosis.

Light exercise done continuously for 30 minutes or more appears to reduce the peak in triglycerides that occurs after eating a meal some 12 to 16 hours later.  It is unclear exactly why there is a delay, but exercise induces a number of cellular responses that require different amounts of time to take effect.  Other research has suggested that the benefits of exercise on fat processing can last as long as 48 hours.

Obviously the ideal is to be continuously active.  But if people are more sedentary and want to try to time their exercise for optimal fat processing, it is best to take that long walk about half a day prior to the big meal.

Elevated levels of triglycerides could also be an early warning sign of Type II Diabetes.  People who are insulin resistant, a precursor to Diabetes, also typically have elevated triglyceride levels in the liver, muscle tissue, and blood after eating.

Even in "healthy" people, eating a fatty meal can impair the proper functioning of cells that line the blood vessel, potentially making them more susceptible to atherosclerosis.  The changes to the blood vessel appear specifically triggered by the amount of fat content in the meal.

Reducing the amount of fat in meals can minimize the negative impact on the blood-vessel cells.  Also, scientists expect that eating smaller amounts of food more frequently is better on blood vessels than eating large meals, but research in this area is limited.

Countdown to a Healthier Way to Indulge:

Day Before:

Thirty-minute stroll through the neighborhood.  

8 a.m.:

Ate a healthy breakfast of hot oatmeal with cinnamon and flaxseeds to boost your metabolism.

11 a.m.:

Avoided the temptation to snack in the kitchen.

4 p.m.:

Thanksgiving Dinner!!

After the Feast:

Took another leisurely walk, skipped the late night leftovers, and got back to regular meal sizes and schedules.

Learn more at:

http://online.wsj.com/article/SB10001424052970204517204577046772508688922.html?mod=WSJ_0_0_WZ_Tmpl_Reno_RIGHTTopCarousel_2

The Eating Myths: Who is REALLY Making Us Fat?

Every year the Center for Disease Control (CDC) analyzes data from the national population on our overall health.  As you can see from the trend sheet below Americans are failing, and in a big way.

 What will this look like in the year 2025?  Take a look:

 "Yup"...Fat.  But who should we really be blaming?  Is it our fault we keep getting fatter and fatter, or our environment?  There are three eating myths developed by Brian Wansink, PhD that explain our environment may have more influence on our increasing waistline than people really think.

Eating Myth #1: "Surely something as basic as the size of a bowl wouldn't influence how much an informed, intelligent person eats..."

When looking at the size of plates, bowls, and glasses from thirty years ago to today, its amazing to see how they have changed...to a bigger size, that is.  But does that automatically mean that Americans are eating more?  Can't we monitor how much we actually we put on our enormous plates?  I'm sure we could, but do we?  No.

A study conducted on 150 MBA students in Minnesota shows this.  The students went through 90 minutes of  education on correct portion sizes and what a true serving of carbohyrate, protein, and fat looks like.  All 150 were then invited to a Super Bowl party 6 weeks later at a sports bar.  They were randomly appointed to a room in the bar.  Room 1 had three 4-liter bowls full of Chex Mix; Room 2 had six 2-liter bowls full of Chex Mix, and the bowls were given out to the MBA students upon entering one of the rooms.  They were tested to see how the size of the bowl influenced how much the students ate.  The results?  On average, the students in Room 1 ate 53% more Chex Mix than the students in Room 2.  When asked how full they felt, there was no significant difference in feelings of fullness between the students in each room. 

 OK, but what if we didn't like the food being served?  Would big plates and bowls alone lead us to eat more food even if it was something we didn't necessarily like?

This was tested on 168 moviegoers in Chicago, IL seeing Mel Gibson's "Payback".  Each person was given a free pre-weighed large or extra large popcorn.  Half of the bags contained fresh popcorn and half of the bags contained 5-day-old popcorn, which was stale.  The bags were randomly given out to all 168 moviegoers.  After the movie, the moviegoers were asked how much they thought they ate, and the remaining popcorn was weighed.  Results showed:

• Moviegoers ate 45% more fresh popcorn from the extra large bags than the large ones.
• Even when the bag contained the 5-day-old stale popcorn, moviegoers ate 34% more from the extra large bags than the large ones.

 So, do we overeat the foods we like or do we overeat the foods we have?  Environmental factors may affect how much we eat more than the taste and quality of the food.  Doubling the size of a container causes an 18-25% increase in consumption of meals and 30-45% increase in consumption of snacks

Eating Myth #2: "OK, so people serve more from big bowls and plates and wide glasses.  At least they know when they are full and they can stop before they overeat..."

Say you were given as much of your favorite food as you could ever want.  How much would you eat?  Would you keep eating if your plate never emptied?

That was a question explored by a study cleverly named "The Bottomless Soup Bowl" done on 54 individuals about 11 years ago in the United States.  Half of the participants were given regular 22oz normal soup bowls, and half of the participants were given 22oz soup bowls that were pressure fed underneath the table, that slowly refills as the participant eats out of the bowl.  What did the results find?  Those eating from the bottomless soup bowls unknowingly ate 73% more soup.  Furthermore, those eating from the bottomless soup bowls did not believe they had consumed more or felt more satiety than the others.

Eating Myth #3: "Most of the obesity problem has to do with food eaten away from the home..." 

Americans love to blame the obesity problem on restaurants and their fattening food choices.  But is that really the big issue here?  Should we really only be blaming restaurants for taking our control away?

Take the popular cookbook, The Joy of Cooking, that has numerous editions and has been around for about 75 years.  A study was conducted on each recipe that was found in every edition of The Joy of Cooking, from the first edition to the eighth and final edition.  The amount of calories and serving sizes were analyzed.  What did the results find?  All but one of the repeated recipes increased in calories and serving size.  The average increase in both calories and serving size was 63%.  Two-thirds of the increase was due to the more calorie-dense ingredients, and one-third of the increase was due to the larger serving sizes.  The biggest increases happened in the editions that came out in 1946, 1962, and 2006.

So what can we do?

If we are such mindless eaters, what sort of mindless solutions are out there? It seems our immediate environment causes us to overeat. The mindless solution to that particular problem would be to change our immediate environment to cause us to eat less. How can we do this? Well, the most mindless solution would be to use smaller plates, bowls, and narrow glasses, which will cut down on the amount of calories we take in. It has also been shown that we are more likely to choose to eat what is at eye level in our cupboards and refrigerator. Simply adjusting the eye level foods and rearranging cupboards by putting more nutritious foods at eye level can help "trick" us into eating more healthfully.

 

But which mindless changes work the best? In an experimental pilot study done by Brian Wansink at MindlessEating.org, 2000 volunteers were randomly assigned to make one small, simple change. Examples of changes they were asked to do were replacing wide glasses with thin ones, using only half of their plates for meals, using a salad plate (10-in plate) for a dinner plate, only eating in the kitchen or dining room, etc. There were 20 different changes, with 100 volunteers randomly assigned to each change. Their progress was tracked for 3 months. The results? The volunteers who used a salad plate (10-in plate) for their dinner plates lost an average of 1.97lbs per month. The volunteers who only ate in the kitchen or dining room lost an average of 1.58lbs per month. Surprisingly, chewing gum at times when the volunteer would normally be snacking caused the volunteers to gain an average of 0.62lbs per month, and eating oatmeal as a hot breakfast alternative caused the volunteers to gain an average of 0.83lbs per month. Results indicated that the more "mindless" or convenient the changes were, the more compliant the volunteers were; additionally, there was a 73% correlation between compliance and reported weight loss. For many, the third month (and beyond) had approximately 53% more weight loss than the first. Why would people start losing weight at a higher rate around that third month?

It's the Ripple Effect of one small change.  One small change has been shown to empower a person to make more changes.  Especially if that first change is measurable, achievable, and relevant.  

The power of changing your environment.  It can help change bad eating and snacking habits, and the studies have proven it.  Its so much easier to change your environment than to change your mind.

"The best diet is the diet you don't know your on."

**For more information on the Eating Myths and Mindless Eating, check out  Brian Wansink's MindlessEating.org **

Exercise Essentials: How to Lose That Fat!

This time of year its all about deciding what type of resolution to make for next year.  More exercise?  Healthier diet?  Decrease stress?  What about starting an exercise regimen that targets fat burning?  With a whopping 65% of Americans classified as overweight or obese, that is a very real resolution.  Let's take a look at how easy it can be to formulate an exercise regimen that can be individualized and flexible, but still blast that fat.

There are basically two types of fuel the body uses during exercise: Carbohydrates (glucose) and fat.  Proteins are used to maintain and repair body tissue and are not normally used to power muscle activity.

So how does one naturally increase the body's reliance on fats during exercise over carbohydrates?

Unlike glucose, which can undergo some anaerobic metabolism (generating ATP in muscle cells without oxygen availability), the oxidation of fatty acids is oxygen-dependent.  Therefore, one of the most important factors for fat utilization by skeletal muscle during exercise is oxygen availability.  This begins to explain why there is a decreasing reliance on fat as a fuel for skeletal muscle as intensity increases.  In other words, lower intensity exercise equals higher utilization of fat by the skeletal muscles.  As exercise intensity increases, the skeletal muscle is forced to use anaerobic metabolism to create ATP, because there is no way adequate oxygen can be constantly fed by the bloodstream to the skeletal muscle.  If exercise intensity stays low, the bloodstream has more of an opportunity to keep adequate oxygen needed for aerobic metabolism (generating ATP in muscle cells with oxygen available) in the skeletal muscle.

For the general population, many of whom engage in regular exercise to reduce body fat, it is important to understand the difference between the percentage of fat fuel utilized by the muscles and the absolute quantity of fat used.  Based on the relationship between exercise intensity and fat utilization, low-intensity exercise uses a greater percentage of fat fuel but maximal fat utilization by quantity appears to occur at a moderate intensity.  Exercising above that moderate intensity level increases the use of carbohydrate and decreases the total fat utilization. 

Fat utilization tends to increase throughout the duration of exercise at lower to moderate intensity as well.  The availabilities of glucose, fatty acid, and oxygen at a given time point of the prolonged activity are the most influential factors for which fuel source is utilized by the skeletal muscle.  During the early stages of prolonged exercise, fat contribution to energy expenditure by working skeletal muscle increases slowly.  This has been led to the commonly stated concept that it takes at least 10-15 minutes or so to achieve the "fat-burning zone" associated with exercise.  Then, as exercise continues, the contribution made by fat to fueling muscle contraction can slowly increase, especially if carbohydrate is not consumed during the endurance bout. 

Factors such as level of training and genetic predisposition for muscle content tend to make intensity level of maximal fat use individualized.  Therefore, the "fat-burning zone" often posted on aerobic equipment such as stationary bikes and steppers is presented as a range of associated heart rates.   

What does all of this mean??

If your looking to develop an exercise regimen that will help blast that fat keep two things in mind: 

• Low to moderate intensity

...and...

• Long duration 

Keep in mind that the intensity and duration are very individualized and numbers vary from person to person.  It is important to develop your own pace and length that works for you.  There is no cookie-cutter magic number that works for everyone.  Don't get discouraged, keep trying and don't give up!! 

Refreshing Coconut Vanilla Mint Smoothie

Perfect for a Postworkout Snack!

8 coconut ice cubes*
4 ice cubes
1 cup lowfat vanilla yogurt
4-5 fresh mint leaves
1 scoop (1-2 Tbsp) vanilla whey protein

Put all ingredients into a blender and blend until smooth.  Add some water if needed.  Enjoy with another mint leaf and a bit of shaved coconut on top!

*To make coconut ice cubes, pour coconut water (not coconut milk) into an ice tray and freeze overnight.

Food and Eating: Who is in Control?

You get home from a long, hectic day at work and immediately go to the kitchen.  You reach for that bag of yummy potato chips, grab a handful and munch away, mindlessly.  A half an hour later you realize the entire bag is gone, along with a row of Oreo cookies and a couple of pieces of cheese.  How many times has this happened to you?  And when or if it does, how much control do you actually have over your eating, and how much do your emotions come into play?

Studies show that as humans we are born with an innate ability to control the amount of calories we consume and we automatically know when to stop eating.  This ability has been shown to be extremely individualized and follows the personal growth curve each of us has when we are born.  Genetics play a huge part in this and we are already predisposed to the body type that our DNA encodes.  But if we were born with this innate ability, why do we see an estimated 65% of Americans currently overweight or obese?  This innate ability to control our individualized caloric needs seems to disappear as we get older, and it may be due to our "obesogenic" environment.

Our surroundings constantly bombard us with genius marketing ploys to get us to eat that Big Box from Taco Bell at 1am, or tell us we just can't live without that last doughnut from Krispy Kreme.

But what is really telling us to eat those thousands of empty calories as we graze throughout the day?  Our physical hunger or our emotions?

Say that it is physical hunger.  Take a look at the example at the top once again: you get home from work and immediately start the grazing routine before dinner.  If physical hunger is the issue, then there has been an inadequate amount of calories consumed throughout the day.  For many professionals skipping breakfast to get to that early morning meeting or blowing off lunch to get that extra proposal done is a common practice and often leads to the grazing binge in the evening.  Each and every one of us has a certain amount of calories  that need to be consumed daily, and it is important to spread those out throughout the day in three meals and a couple of snacks to make sure our bodies are being fueled appropriately.  Being physically hungry is not a particularly enjoyable experience, and that feeling in itself can be emotional and stressful.  This can then turn into an uncontrollable binging session fueled more by emotion than pure physical hunger.

Let's say its emotional eating, again looking at the top example.  Maybe the day was extremely stressful due to your work, family, or social life.  Eating has been recognized as a coping mechanism for dealing with stress and emotion for many individuals, and in our culture it is easy to overindulge on calorically dense food items.  Eating can be a way to distract us from our real emotions and what we are actually feeling.  And because it tastes good and gives a sense of satiety, it can make this practice of covering up emotions pleasant and enjoyable.  Pretty soon, you are coming home from work stressed and emotional 5 days per week and binging to elevate your mood.  Think of all those empty calories!!

 So What Can We Do To Help Prevent This?

1.) Make sure you are getting the appropriate number of calories per day, plus or minus 200.

An easy way to figure out how many calories you should be consuming is an easy calculation:

Women:
a.) Divide your weight in pounds by 2.2

b.) Multiply your height in inches by 2.54

c.) Multiply the result in step a.) by 9.6

d.) Multiply the result in step b.) by 1.7

e.) Multiply your age by 4.7

f.) Now add the results of steps c.) and d.).  Subtract the result from step e.) from that sum.  Now add 655.

Men:
a.) Divide your weight in pounds by 2.2

b.) Multiply your height in inches by 2.54

c.) Multiply the result in step a.) by 13.8

d.) Multiply the result in step b.) by 5

e.) Multiply your age by 6.8

f.) Now add the results of steps c.) and d.).  Subtract the result from step e.) from that sum.  Now add 66.5. 

This is your resting metabolic rate, and the amount of calories needed to maintain your body at rest.  Most individuals would need to multiply this by 1.3 to 1.5 to get the amount of calories needed to maintain your body at rest and including physical activity.

2.) Slow down the pace of eating.

It takes your stomach approximately 20 minutes to tell your brain that your full and to stop eating any more.  Eating fast will not give the appropriate time your body needs to send signals from your stomach to your brain and will cause you to overeat as a result.  Try taking breaks during between bites and taking more time while chewing.  This can also encourage more of a social opportunity while eating and you can engage in conversation a bit more easily.

3.) Choosing to eat food that is both nourishing and pleasing

Being able to please your senses while nourish your body can take away from the negative aspects of emotional eating.  Think how great it could be if your favorite junk food that you love to indulge on was also as nutritious as two servings of vegetables!  

4.) Eating away from distractions

Eating in front of the television or in the car is just another distraction that can further cause a mindless binge.  Try to eat with other individuals you enjoy and can have conversations with.  This will help you enjoy eating more, but not because of the food you put in your mouth, but more as a result of the experience of eating.

5.) Be mindful!!

Ask yourself if there are other ways of meeting the need that eating might fulfill at that time? Is there something you could do for yourself that might even fulfill your need better than food? Are you stressed after a long workday? Would a hot bath or “zoning out” in front of the TV help relax you just as well, or better? If so, try it and see if it works.

Never forget that you do not have to be perfect. Whatever you finally choose, move on with life and keep a positive attitude!

This blog post was inspired by Kim Flannery, RD

Top Five Comfort Foods Recreated

This time of year is the best to crawl underneath a blanket with your favorite comfort food and indulge.  Unfortunately, these tantalizing treats spell trouble for your waistline.  But can you still indulge in your favorite cold weather foods without feeling guilty?  Of course!  Here are the top five comfort foods recreated in a healthy way:

5.) Grilled Cheese

Instead of the classic white bread and american cheese, try this updated caprese style version!

2 slices whole grain bread
3 oz fresh mozzarella cheese
2-3 slices tomatoes
2-3 fresh basil leaves
olive oil spray

Assemble the cheese, tomatoes, and basil on the bread.  Spray a hot pan with the olive oil spray.  Place the assembled sandwich on the hot pan, and brown the bread on both sides.

Serving Size = 1 sandwich
Total Calories - 362 kcal
Fat - 16g
Carbohydrates - 27g
Protein - 28g
Sodium - 746mg

4.) Pizza

Before picking up the phone and ordering a pizza for delivery, try making one yourself with this thai chicken version!

1 14-in whole wheat pizza crust*

Pizza Sauce:

1/2 cup creamy peanut butter

1/4 cup low sodium chicken broth

3 tbsp soy sauce

1 1/2 tbsp light brown sugar

1 1/2 tbsp minced ginger

2 tbsp lime juice

1 tsp chili garlic paste (or hot sauce)

1 tsp curry powder

Toppings:

4 cups shredded cabbage

1 cup bokchoy

1 cup shredded carrot

12 oz cooked chicken breast strips (approximately 3 small chicken breasts)

3 jalapeno peppers, seeded and diced

1 cup shredded swiss cheese

1 tbsp sesame seeds

Preheat oven to 350 degrees F.  Combine all ingredients for the pizza sauce in a food processor.  Process until smooth.  Spread approximately 1/2 cup of sauce on pizza crust.  Add toppings and bake about 10-15 minutes.  Let cool and enjoy!

Serving Size = 2 slices of pizza (when the pizza is cut into 8 slices)
Total Calories - 587 kcal
Fat - 32g
Carbohydrates - 47g
Protein - 60g
Sodium - 962mg

*Substitute for whole wheat pizza dough, if available, or try making your own pizza dough to control the nutrition even more.

3.) Tomato Soup

Try this great zesty homemade tomato soup recipe that is a cinch to make, as opposed to the plain old Campbell's canned soup.

2 tbsp olive oil

2 tbsp unsalted butter

1 white onion, diced

2 carrots, diced

2 celery stalks, diced

1 can chopped tomatoes (28 oz)

1 can crushed tomatoes (28 oz)

6 cups chicken broth

1 tsp pepper

1 tsp red pepper flakes

2 tbsp chopped fresh dill

2 tbsp chopped fresh parsley

1 cup skim milk

Heat oil and butter in saucepan over medium heat.  Add onion and cook and stir for about 10 minutes.  Add carrots and celery and cook and stir for about another 10 minutes.  Stir in the chopped and crushed tomatoes with their juices.  Add the pepper, crushed red pepper, and chicken broth, and bring to a low boil.  Reduce the heat and simmer, uncovered, for about 30 minutes, stirring occasionally.  Remove the soup from the heat and stir in the dill, parsley, and milk.

Serving Size = 1 1/2 cups

Total Calories - 150 kcal
Fat - 7g
Carbohydrates - 18g
Protein - 6g
Sodium - 713mg

2.) Burger

Everyone loves a big, juicy burger.  Check out this healthier burger recipe, made with lean ground turkey and great greek flavors!

1 lb lean ground turkey

1 tsp minced garlic

1 1/2 cups chopped chopped, fresh spinach (or 3/4 cup frozen, drained spinach)

1 tsp extra virgin olive oil

1/2 cup crumbled feta cheese

1 tbsp fresh dill, chopped

salt and pepper to taste

8 whole wheat hamburger buns

8 tomato slices

8 cucumber slices

Sauce:

1 cup fat free plain yogurt

1 cup low fat sour cream

3 tbsp lemon juice

1 tbsp minced garlic

1 tbsp fresh dill, chopped

salt and pepper to taste

Saute garlic, onion, spinach, and extra virgin olive oil in a shallow pan until fragrant.  Take off the heat and let cool.  Combine the garlic mixture, feta cheese, dill, salt, and pepper with the ground turkey, mixing evenly.  Form turkey mixture into 8 patties and grill until cooked through (temp at 165 degrees for 15 seconds).  

Combine the yogurt, sour cream, lemon juice, minced garlic, chopped dill, salt, and pepper for the sauce.  Serve burger on a whole wheat hamburger bun with a tomato and cucumber slice, and top with sauce.

Serving Size = 1 burger, 2 tbsp sauce

Total Calories - 265 kcal
Fat - 12g
Carbohydrates - 23g
Protein - 17g
Sodium - 380mg

1.) Macaroni and Cheese

Macaroni and cheese can be the best comfort food for a gloomy day, and this recipe has some great nutritious additions, but keeps the great taste!

3 tbsp dry breadcrumbs
1 tsp extra virgin olive oil
1/4 tsp paprika
1 16-ounce or 1 10-ounce package frozen spinach, thawed
1 3/4 cups lowfat milk, divided
3 tbsp all-purpose flour
2 cups shredded extra-sharp cheddar cheese
1 cup low fat cottage cheese
1/8 tsp ground nutmeg
1/4 tsp salt
ground pepper to taste
8 ounces whole wheat elbow or penne macaroni (2 cups)

Put a large pot of water on to boil. Preheat oven to 450 degrees F. Coat an 8-inch-square (2-quart) baking dish with cooking spray.

Mix breadcrumbs, extra virgin olive oil, and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture.

Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in shredded cheddar cheese until melted. Stir in cottage cheese, nutmeg, salt, and pepper.

Cook pasta for 4 minutes, or until not quite tender (al dente).  Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture.

Bake the casserole until bubbly and golden, 25 to 30 minutes.

Serving Size = 1 1/2 cups
Total Calories - 576 kcal
Fat -22g
Carbohydrates - 63g
Protein - 37g
Sodium -917mg

Comfort foods can be deliciously healthy!!