SEPTEMBER 2011 NEWSLETTER

http://bit.ly/o62nvS

September is a tribute to our neighbors south of us. Mexico is a country with very beautifully rich history, from its people to…well it’s food. Mexican food is a mainstay  for Americans but it can be very rich in calories, fat & sugars. Here are some ideas to both enjoy the wonderful  cuisine while staying healthy…Enjoy!

 Cinnamon Up Your Life



 Cinnamon is a very common spice used in Mexican cuisine. There have been many studies discovering the many possible benefits of cinnamon such as: glucose metabolism, antiseptic powers against bacteria's and fungi and even for improving brain function.

Some of the possible ways in which one can enjoy this power spice:

- Add a cinnamon stick to flavor your favorite tea

- Add to unsweetened applesauce, cereal or oatmeal

- Sprinkle on toast or add to butter or cream cheese

- Sprinkle on coffee, cocoa, fruit juices, and ciders

- Add cinnamon to your favorite baked goods

Remember after opening your cinnamon store it in a tight sealed container away from the light.

--------------------------------------------------------------------------------------------------------

Colorful Bean Salad



 INGREDIENTS

16 ounces garbanzo beans, canned
16 ounces kidney beans, canned
16 ounces black beans, canned
16 ounces corn, canned
2 tablespoon apple cider vinegar
1 tablespoon extra virgin olive oil
2 ounces roasted red bell pepper, from a jar, diced
6 ounces green bell pepper, seeded, small dice
2 tablespoons cilantro, fine chop
1 tablespoon Italian parsley, fine chop

METHOD

* Rinse and drain all canned items.   In a large bowl, combine all ingredients.  Chill before serving for 15-20 minutes.

Servings: 16

Per  ¾  cup serving:     Calories: 130 calories,  Fat: 2g   Carbs: 24g  Pro 4g

------------------------------------------------------------------------------------------------------------------

Rice Pudding



INGREDIENTS

1 cup brown rice
3 cups water
12 ounces evaporated milk, non fat
3 tablespoons condensed milk, low fat
2 ounces raisins
1 teaspoon ground cinnamon

METHOD

In a medium saucepan, combine rice, and water.  Cook over low heat, covered, for 13 minutes, until tender.  Add evaporated milk and condensed milk and raisins. Stir well .  Cook 8-10 minutes.   Rice should be moist, liquid (milk) should not be completely dry.   Serve in individual plates.   Garnish by sprinkling with cinnamon.

Makes 4 cups, 16 Servings

Per serving OF 1/2 cup each: Cals: 160  Fat: 1.5g Carbs: 25g  Pro: 7g

------------------------------------------------------------------------------------------------------------------



Cilantro…the Aphrodisiac

When speaking of spices & herbs, I would be remised to not mention this staple herb, thought to be an aphrodisiac and have healing properties, and adds great flavor to a variety of foods. It looks like parsley and is best when fresh. Here are some ways to enjoy it:  use cilantro leaves instead of basil in tomato-mozarella salad, sprinkle 1tbsp chopped cilantro over scrambled eggs, add a few leaves to grilled cheese sandwiches, garnish Bloody Mary’s with a whole sprig or two, use in marinades for chicken, fish, shellfish, lamb, and pork.

--------------------------------------------------------------------------------------

Summer Fruits



The great thing aboutMexicois the availability and use of wonderfully refreshing fruits. Fruits are packed with vitamins, fiber, antioxidants and will help hydrate to keep you looking young and feeling good. For fun, healthy treats for the whole family, try:

•  Adding sliced citrus fruits like lemon, lime, or orange to your water


•  making ice cubes from fruit juice rather than reaching for a soda.


•  Adding sliced berries or a banana to your cereal or waffle for a refreshing summer breakfast.


•  Adding fruits such as mangoes and berries to your salad for a sweet summer flavor.


•  Serve fresh fruits for dessert which are just as sweet but lower in fat than cakes and ice cream

------------------------------------------------------------------------------------------------------------------

Mexico Fun Fact

Generally, Mexican food follows tips and instructions form Aztec recipes, which have been handed down

------------------------------------------------------------------------------------------------------------------

FITNESS CORNER:

For this segment I am emphasizing Recovery Nutrition:

The body stores carbohydrates, in the form of glycogen, in very limited amounts. It is thus important to maximize that storage capacity, to prevent the risk of running out of energy before the training session is over.

The enzyme responsible for storing glycogen is elevated after exercise.  It is elevated within 30 minutes post-exercise, but remains above normal levels up to 24 hours later.  It is therefore vital to take in an adequate amount of carbohydrates as soon after exercise as possible.  Adding some protein to that meal or snack will not only enhance glycogen storage capacity, but it will also aid in muscle recovery.

The following calculation can be used to figure out how much is an adequate amount of carbohydrate to consume after your intense workouts.

Body Weight (lb.) x .5 g/lb = _____ g of Carbohydrate

example Athlete is 140 lbs ::: 140 lb  x .5 g/lb

= ~ 70 g of carbohydrate is required for recovery

To facilitate glycogen resynthesis as well as muscle recovery eat a ratio of approximately 3:1 or 4:1 carbs to protein. So once you calculate how many grams of carbs you need for recovery, you can figure your protein needs by dividing by 3.

A great idea:



Ezekiel English muffin with an egg soufflé

(lets call it Huevos Ilanos in honour of our Mexican theme)

 Method:

Spray a muffin tray with Pam. In each section pour about 3 oz of egg whites (1 egg white = 1 oz).  Add in some cut up veggies of choice, such as peppers, spnach, mushrooms. Add some salt and pepper to taste, and sprinkle with a little parmesan cheese (optional).

Bake at 350 degrees for approx 30 – 35 minutes (until eggs are set).  Each egg soufflé is about 16g of protein. The English Muffin is about 30g of carbs, so with a side of fruit, this would make a perfect recovery meal from a hard work out. @box @dropbox @dropshots @expono @flickr @fotki @foursquare @gdocs @identi @imageshack @kewego @moby @photobucket @pingfm @plaxo @plerb @plurk @shutterfly @snapfish @sonico @twitpic @twitter @blog @meme @yahoo @yfrog @youtube

An Atlanta Nutritionist likes Fast Food?

http://bit.ly/rq0gkK Fact: Fast foods can be part of a healthy weight-loss program with a little bit of know-how.

Tip: Avoid supersize combo meals, or split one with a friend. Sip on water or nonfat milk instead of soda. Choose salads and grilled foods, like a grilled chicken breast sandwich or small hamburger. Try a "fresco" taco (with salsa instead of cheese or sauce) at taco stands. Fried foods, like French fries and fried chicken, are high in fat and calories, so order them only once in a while, order a small portion, or split an order with a friend. Also, use only small amounts of high-fat, high-calorie toppings, like regular mayonnaise, salad dressings, bacon, and cheese.

Questions to ask

How many times a week do you east out? Fast Food? Combo Meals?

Fast food chains target business lunches with their convenience, fast time, and low prices. They even offer special deals, such as five dollars for a Dominoes pizza to share at the office. As tempting as a four-dollar Burger King value meal may be, it contains at least half of the average person's daily caloric intake. Pizza for breakfast and lunch, Burger King for dinner, and more fattening goodies in between (which is the diet for many people on the go) are bad eating habits. Reviewing the menu and asking questions about how a desired entrée is cooked can improve the grizzly side effects of eating fast food. There is almost always a healthier choice. It may not be the cheapest or the fastest route, but I think that overall nutrition is more important than the thickness of my wallet. I usually wait until I can get back on campus and eat a salad or a bagel. If fast food eating is unavoidable, I recommend Subway. Cost, convenience, and lack of time all contribute to the bad eating habits college students have. Basic knowledge of a good diet and learning to read nutritional guides are important steps in avoiding bad eating habits. Planning what to eat can eliminate impulse and over eating, which, as stated earlier, are major problems for college students. Inevitable snacking and fast food eating can be bettered. I have stated just a few ways bad eating habits can be changed.

 

 

When it comes to making lifestyle changes to improve health, focus on skill-power rather than willpower. Many people start down the road to better health with good intentions of eating healthier and moving more. Within a matter of weeks, good intentions fall by the wayside. It is easier to be successful at lifestyle changes when you set small, attainable goals and learn new skills that will help you succeed at adopting new health habits permanently.

People often believe they fail at losing weight or exercising more because they don’t have enough willpower to succeed. However, for permanent lifestyle changes, it is important to learn skills that will help you overcome obstacles that block your way to better health. Learning to set smaller, doable goals rather than relying on willpower leads to improved health habits. @box @dropbox @dropshots @expono @flickr @fotki @foursquare @gdocs @identi @imageshack @kewego @moby @photobucket @pingfm @plaxo @plerb @plurk @shutterfly @snapfish @sonico @twitpic @twitter @blog @meme @yahoo @yfrog @youtube atlanta nutritionist

The Glycemic Index - Easy to Read Tables

http://bit.ly/pxJLwK The glycemic index is a list of foods. It rates carbohydrate foods by comparing how much they raise blood sugar after eating a measured portion of the food compared to a reference food set to equal 100. The reference can be either glucose or white bread, depending on the researcher. All the foods in the glycemic index are high in carbohydrates. Foods low in carbohydrates and high in fat or protein don't cause a significant rise in blood sugar, so researchers don't bother to measure them.

How fast a food raises blood sugar is important, because it determines how much insulin is produced to keep the blood sugar from going too high. For some people, this isn't an issue. However, some people will produce an excess of insulin in response to high glycemic index foods, and that's where the trouble starts.

Insulin reduces blood sugar by sending it out of the blood and into the cells to be stored as fat. If there's too much insulin, then after the blood sugar goes up, the excess insulin causes it to fall too low, which can create the rollercoaster effect of a temporary lift, then fatigue and carbohydrate cravings.

In Summary: The Glycemic index measures how fast the carbohydrate of a particular food is converted to glucose and enters the bloodstream. The lower the number, the slower the conversion and therefore, the more stable the blood sugar.

The numbers are percentages with respect to a reference food. The scale here is with respect to white bread, with it being set at 100. I have listed a few foods which you would use quite frequently.

Overconsumption of high glycemic index foods appears to contribute to insulin resistance and diabetes, as well as an impressive list of common health problems, all of which result from the long-term effects of too much insulin in the body.

A simple tool for making better choices
Using white bread as the standard, sucrose (table sugar) has a glycemic index of 92. So white bread, with a glycemic index of 100, raises blood glucose slightly faster than table sugar. Baked potatoes may be the biggest surprise, with a glycemic index of 121, which is 29 points higher than table sugar!

Proponents claim that using the glycemic index in making food choices can help you lose weight, reduce your risk of heart disease, improve your energy level and athletic performance, stabilize your blood sugar and enjoy greater overall wellness.

For high glycemic baked potatoes (121), you can substitute pasta, prepared slightly al dente (typically 50 to 60), beans and legumes (typically 40 to 60) or sweet potatoes (77), all of which have less of a glycemic effect. Instead of regular rice (126), you can substitute basmati (83) or Uncle Ben's Converted Rice (63), or for part of the rice, substitute the much lower glycemic pearled barley (36). Instead of highly processed breakfast cereals, cookies, crackers, cakes and muffins, look for those made from unrefined cereals or those that add dried fruits, which have a lower glycemic index than refined flour. Instead of tropical fruits such as bananas (77) switch to temperate climate fruits such as apples (54) or peaches (60).

 

Glycemic Index
Cereals		Snacks		Pasta		Beans
All Bran	51	chocolate bar	49	cheese tortellini	50	baked	44
Bran Buds + psyll	45	corn chips	72	fettucini	32	black beans, boiled	30
Bran Flakes	74	croissant	67	linguini	50	butter, boiled	33
Cheerios	74	doughnut	76	macaroni	46	cannellini beans	31
Corn Chex	83	graham crakers	74	spagh, 5 min boiled	33	garbanzo, boiled	34
Cornflakes	83	jelly beans	80	spagh, 15 min boiled	44	kidney, boiled	29
Cream of Wheat	66	Life Savers	70	spagh, prot enrich	28	kidney, canned	52
Frosted Flakes	55	oatmeal cookie	57	vermicelli	35	lentils, green, brown	30
Grapenuts	67	pizza, cheese & tom	60	Soups/Vegetables		lima, boiled	32
Life	66	Pizza Hut, supreme	33	beets, canned	64	navy beans	38
muesli, natural	54	popcorn, light micro	55	black bean soup	64	pinto, boiled	39
Nutri-grain	66	potato chips	56	carrots, fresh, boil	49	red lentils, boiled	27
oatmeal, old fach	48	pound cake	54	corn, sweet	56	soy, boiled	16
Puffed Wheat	67	Power bars	58	green pea, soup	66	Breads
Raisin Bran	73	pretzels	83	green pea, frozen	47	bagel, plain	72
Rice Chex	89	saltine crakers	74	lima beans, frozen	32	baquette, Frnch	95
Shredded Wheat	67	shortbread cookies	64	parsnips	97	croissant	67
Special K	54	Snikers bar	41	peas, fresh, boil	48	dark rey	76
Total	76	strawberry jam	51	split pea soup w/ham	66	hamburger bun	61
Fruit		vanilla wafers	77	tomato soup	38	muffins
apple	38	Wheat Thins	67	Drinks		apple, cin	44
apricots	57	Crackers		apple juice	40	blueberry	59
banana	56	graham	74	colas	65	oat & raisin	54
cantalope	65	rice cakes	80	Gatorade	78	pita	57
cherries	22	rye	68	grapefruit juice	48	pizza, cheese	60
dates	103	soda	72	orange juice	46	pumpernickel	49
grapefruit	25	Wheat Thins	67	pineapple juice	46	sourdough	54
grapes	46	Cereal Grains		Milk Products		rye	64
kiwi	52	barley	25	chocolate milk	35	white	70
mango	55	basmati white rice	58	custard	43	wheat	68
orange	43	bulgar	48	ice cream, van	60	Root Crops
papaya	58	couscous	65	ice milk, van	50	french fries	75
peach	42	cornmeal	68	skim milk	32	pot, new, boiled	59
pear	58	millet	71	soy milk	31	pot, red, baked	93
pineapple	66	Sugars		tofu frozen dessert	115	pot, sweet	52
plums	39	fructose	22	whole milk	30	pot, white, boiled	63
prunes	15	honey	62	yogurt, fruit	36	pot, white, mash	70
raisins	64	maltose	105	yogurt, plain	14	yam	54
watermelon	72	table sugar	64

If you are confused about how the  Glycemic Index affects weight loss, please ask Atlanta NutritionistIlana Katz.

 

 

 

  atlanta nutritionist

DISSOLVING SUGAR CRAVINGS

http://bit.ly/nMydtq  

One of my biggest challenges, not only with my own personal goals, but also with many clients, is to get to the bottom of the age old obscurity of sugar cravings. It’s not rocket science, right? Just don’t eat it ! Right? But oh we all know it, and live it day after day, it is just not that simple.  Why? Because the physiological response to sugar is like an addiction. Sugar temporarily elevates the levels of various neurotransmitters and endorphins. The “feel good” chemicals, serotonin and dopamine are released when sugar is metabolized, giving a sense of pleasure.  Sugar cravings therefore, are best explained as an addiction to endorphins which is a reaction similar to the high of a drug addict.

So is this addiction a serious or dangerous for that matter?  The answer is both yes and no. Our bodies do need sugar. The required fuel for the brain, is in fact glucose.  The metabolism can thus effectively metabolize what we eat and provide the energy source required thereof.  The key phrase here is “amount required.” The danger takes effect when the amount of sugar that is consumed is way more than required for the optimal source of energy. Furthermore, sugar that is refined has no nutritional value resulting in empty calories. Calorie dense yet nutrient free foods if make up most of ones diet, will lead to an array of health problems from overweight and obesity to diabetes and cardiovascular disease, just to name a few.

As noted, sugar is used an energy fuel which is needed by the brain. The down side is that it causes blood sugar to rise, and as quickly as it rises, it plummets back down, resulting in the physiological need for more sugar to get it back up, and the vicious cycle of craving sugar begins. It is like a rollercoaster set in motion, swinging from hyper to hypoglycemic reactions (a pendulum of high to low blood sugar levels). This is the body’s homeostatic response to stable blood sugar, in other words, trying to keep the body in balance. Unfortunately the physiological overcompensation is what causes our uncontollable cravings.

This does not mean to say that you should be on a low carbohydrate plan to avoid cravings, in fact, it is quite the opposite. For one thing, it has already been stated that the required fuel for the brain is carbohydrates in the form of glycogen, so avoidance of carbs is unhealthy in itself. It is it the amount of carbs that is relevant, as well as the type of carbohydrates eaten, that will reduce sugar cravings.  

Trying to cut calories by reducing carbohydrates tends to increase sugar cravings.  Sugar substitutes like Splenda and sugar alcohols are use by manufacturers to enable them to market lower sugar or lower net carbs on the label seemingly offering a more attractive product for dieters. Be wary – firstly the jury is still out on the long term safety of these substitutes. And secondly, sugar alcohols have been found to actually have a negative effect on blood sugars. We are then back to square one; the pendulum swing in blood sugar in a day is what leads to the vicious cycle of cravings, trying to satisfy them with foods that trigger and result in more cravings.  In other words, sweet things make you want to eat more sweet things, and although artificial sweeteners are calorie free, they are not helping with reduction in cravings whatsoever. Furthermore, sugar alcohols have a tendency to cause gastrointestinal distress in that they induce diarrhea and flatulence.

Net carbs is also a marketing “con” so to speak. Supposedly, net carbs, a term coined by Atkins Nutritionals, is defined as the net value of carbs once fiber has been removed. According to the Food and Drug Administration, there is no such value: carbohydrates are carbohydrates, whether they are made up of refined sugar, starch or fiber, and every gram of carb has four calories.  So do not let low carbohydrates fool you in your endeavour to reduce cravings. Manufacturers have simply replaced regular carbs with sugar alcohols and sweeteners.

Craving sweets is often an indication of a deficiency in certain nutrients. Chromium, carbon, phosphorus, sulphur and tryptophan are often the culprits and eating a rainbow of color is a simple solution.  Broccoli, grapes, legumes and chicken (chromium), Fresh fruit (carbon), fish, eggs, legumes and chicken (phosphorous), cranberries, cauliflower, kale and cabbage (sulphur) and turkey, liver, lamb, sweet potato and spinach (tryptophan).

One last point on preventing the energy swing which is the main culprit of sugar cravings has to do with timing of intake. Waiting too long to eat or grazing all day (not waiting long enough to eat) has a similar effect to that hyper and hypoglycemic response mentioned earlier. It is during the steep peaks and valleys in energy that one feels lethargic and emotional. At these times the physiological response is to eat sweet things. Furthermore, we justify allowing ourselves to eat the treats and sweets that stimulate a pleasurable response, with stress and emotions (as if we deserve the pleasure). This only leads to guilt and depression. Evening out the peaks and valleys is the solution to curb those debilitating cravings.

In summary, the details thus far reflect on the amount of carbs, sources of carbs and timing of meals in combination as a solution for erasing sugar cravings. Practically worded, eat fresh fruits to satisfy a sweet tooth, get the refined sugars out of the body to aid in stable blood sugars,  avoid high sugar or processed products, like candy, soda, fruit drinks, pastries, etc., replace the “processed” products with foods that come from the earth (grains, legumes, potatoes)  and avoid artificial sweeteners. Make sure you get a rainbow of color in your daily intake. All the colors found in fruits and vegetables represent the vital vitamins and minerals that if lacking, will stimulate cravings. @box @dropbox @dropshots @expono @flickr @fotki @foursquare @gdocs @identi @imageshack @kewego @moby @photobucket @pingfm @plaxo @plerb @plurk @shutterfly @snapfish @sonico @twitpic @twitter @blog @meme @yahoo @yfrog @youtube

Why You Should Make Weight Loss for Your Overweight Child a Family Affair

http://bit.ly/ocvsZo Obesity can be a huge obstacle in a child’s development, both physically and emotionally. Children suffering from obesity can experience isolation, bullying, or poor self-image in their relationship with their peers. This can also be a fundamental detriment to a child’s ability to maintain a strong and healthy relationship with their family. Because of the emotional, physical, and familial on the line, making your child’s weight loss a family project is not only a good idea, it is nearly critical to your success.  This guide will help you get both your child and your family in shape.

Kids can be very competitive. Whether they are competing with a sibling for rights to the front seat or battling it out with a friend in a video game, children, like adults want to feel the thrill of victory. One way to help them feel enthusiasm and zeal, instead of rebellion at the prospect of losing weight is to create a family competition. This way it will be about family goals and the child doesn’t feel isolated by their obesity. Since other members of your family may not need to lose weight, find goals and projects that they can work on in order to make this a true competition.

The Keys to Success

• Get everyone involved in the competition.

For example, if one child needs to improve their grades in math, make it a daily objective for that child to focus on practicing and studying different math exercises and practice tests, in addition to regular homework. A goal such as this, long term and focused, will be a perfect correlation for a child struggling to lose weight. For, as one child is exercising, the same time frame can be utilized for the other child to study.

 

This helps take away some of the pressure and focus, real or imagined, the teen might feel weighing upon them. Many people, not just children, feel as if others are often focused negatively on their bodies when they are overweight. This belief can be a psychological obstacle you can easily eliminate for them. Plus, the need to study is an actual and necessary need. Not just busy work. And the educational benefits create an equal importance in terms of emotional reward for the sibling.

 

• Make the reward a bonus, so that the child doesn’t feel punished if he or she fails to meet the goal in the appointed time frame.  If your child is unable to reach his goal completely, it is important that he or she doesn’t feel devastated. After all, any weight loss is a huge step in the right direction. Allowing the child to feel like a failure because they somehow fell short of the ultimate goal is like taking a giant step backward over a cliff and freefalling. In fact, your child may ultimately feel as if he or she never wants to try to lose weight again. Or worst,  go on an unhealthy binge.

Atlanta Nutritionist - Ilana Katz - can ensure your family is on the road to success with weight loss.

@box @dropbox @dropshots @expono @flickr @fotki @foursquare @gdocs @identi @imageshack @kewego @moby @photobucket @pingfm @plaxo @plerb @plurk @shutterfly @snapfish @sonico @twitpic @twitter @blog @meme @yahoo @yfrog @youtube

Atlanta Nutritionist Sounds Off On Energy Bars

Nutritionist Atlanta The biggest names in energy bars are generally the worst for you. They want you to believe that what you are eating is good for you and ideal for a runners diet.

Even if it isn't the healthiest snack or meal, if you put effort into making something yourself you know it has more health benefits than energy bars.


Take your average energy bar, first ingredient might be a protein source. It might even be a good, healthy source. But many people justify it off that alone. Keep reading you will find milk ingredients, preservatives, and countless forms of sugar. It is fascinating how many different words you can use for sugar.

Researching one of the current bestselling Amazon products under "energy bars", it has 0 grams of fiber to 16 grams of sugar. The second ingredient after protein blend is caramel filling, the third being chocolate. This just goes to prove it is more of a chocolate bar than a healthy snack.


Food is one of the basic human needs. A runner should eat enough food and also the right kind of foods for additional calories used up. A good practice when preparing foods is to eat selections in its most natural state. Take an apple for example. It's most natural state would be a raw apple, rather than in a pie or jelly.
Eating Right

To continue performing at peak levels and be strong enough to cross that 'barrier of pain' that all endurance athletes face at some point in a race, here are some tips to keep in mind:

Drink lots of water: You will lose plenty of fluids in the form of sweat. So keep yourself well hydrated.

Maintain a good training diet: The right running diet must be low in processed cereals and refined sugars and rich in carbohydrates and proteins. Long distance runners may benefit more from a diet rich in fats and carbohydrates.

Ensure a proper race day diet: Keep your race day diet nutritious yet light so that your body is easily able to digest everything before the race. It would also be a good idea to reduce your intake of products like cow's milk to minimize buildup of lactic acid on the race day.

Keep away from junk food: Cut down on burgers, fries, buttered popcorn and carbonated beverages. Junk food is okay maybe once in a couple of weeks. But remember that to be a top-level runner, you must behave like one and eat like one.

To sum up, if you are a running beginner, you must have moderate levels of quality proteins, high levels of carbohydrates and moderate levels of fats to keep you body in top shape and keep you lean and healthy. A well-balanced diet will ensure development of strength and endurance so that you will be ready to give your best on the big day.

COMMON RUNNERS DIET MISTAKE

For most people it takes a lot of energy to run. Some runners are hungry when they return from their run and it seems the further they run, the hungrier they become.

Of course this makes sense because a great deal of calories are burned off on these runs, but often replacing those calories can take on a life of its own. Yet that is not the case for everyone.

For many people, running works as an appetite suppressant. In many ways it is these different reactions to physical exertion that makes it more difficult to find a healthy runners diet that suits you best.