Whole Grains Help Control Blood Pressure

Whole grains are a very important element to healthy, balanced eating. They provide essential nutrients and have many different health benefits. In addition to containing various vitamins and minerals, whole grains contain fiber, and fiber is important in helping reduce our blood cholesterol. But it seems that whole grains may also play a role in helping us control our blood pressure.

I recently came across this article (click the link) that discusses the importance of whole grain cereals in reducing blood pressure. Whole grain cereals can make a good addition to a healthy eating plan. Not only are they convenient, but whole grain cereals can contain important vitamins and minerals like iron, potassium, vitamin C, folate and calcium. The fiber found in whole grain cereals can assist with healthy bowel function, lowering blood cholesterol, and, as this article suggests, may help lower blood pressure.

When looking for whole grain cereals, some options tend to be healthier than others. You want to look for a cereal that has the words 'whole grain' or 'whole wheat' as the first ingredient. If a label just says, 'wheat,' this does not mean it is a whole grain. Sometimes you can determine if a cereal is using whole grains by the fiber content. If a cereal has at least 3 grams of fiber per serving, it most likely is a whole grain. Although, this is not always the case.

Additionally, some cereals tend to be high in sugars, so looking for a whole grain cereal that has less than 6 grams of sugar per serving is a good rule of thumb. Having said this, some whole grain cereals will contain dried fruit, which increases the sugar content of the cereal. If a whole grain cereal contains dried fruit, try to keep the sugar content to less than 12 grams of sugar per serving if possible.

Here are some of my favorite whole grain cereals:

• Wheat Chex
• Cheerios
• Wheetabix
• Bran Flakes
• Grape Nuts
• Oatmeal

I realize that many of these cereals don't taste particularly sweet, as they don't contain a lot of sugar. However, this is a great opportunity to add a serving of fruit, like berries or a banana, to increase the sweetness in a more natural and healthy way. Plus you have the additional nutritional benefits from the fruit.

There are many other good options for whole grain cereals apart from the examples I've listed above. Last October, Jessica wrote an informative blog post called, 'Breakfast Cereals,' (click the link) in which she discussed what to look for when buying healthy breakfast cereals. Similarly, Emily wrote a great blog post titled, 'Kid Tested, Mother Approved' (click the link) where she talked about healthy breakfast cereals for children.

There are many other ways to incorporate whole grains into a healthy meal plan without eating breakfast cereals, but if you're having a difficult time getting enough fiber or servings of whole grains into your meal plan, whole grain cereals can be an easy and convenient way of assisting with this. Plus, there may be the added benefit of reducing the risk for high blood pressure.

Rachel Andrew MPH, RD, CD

Colon Cleansing and Detox Diets

While I was in school, I was a dietary tech in a Newborn ICU. I would get there early, about 4:30 or 5:00 am, to do diet assessments on the babies. At 6:00, the nurses would have a shift change. Once morning a nurse walked through the door complaining to a friend that she was dizzy, couldn't see straight and could hardly walk. When the friend asked why the nurse explained that she was on day 3 of a detox. She was only "allowed" water with lemon and honey. The conversation immediately turned to weight loss and how much weight she was expecting to lose. I honestly couldn't believe what I was hearing. A nurse, who couldn't see straight, was going to spend the next 12 hours taking care of very sick babies.

Now nothing against nurses, this conversation could have taken place anywhere. In fact, chances are each of you have tried or know someone who has tried a "detox diet" or "colon cleanse". The theory behind these is that waste builds up in the colon over time and produces toxins. This accumulation of waste then blocks the colon and prevents proper digestion and elimination.

Doesn't sound pleasant does it.

So you can see why so many people are making a lot of money by telling someone this. If I didn't know better, I would definitely want that out of my colon quick. And I would take whatever capsule, laxative, drink, concoction or enema to get rid of it. I may even be willing to do a "high colonic" which flushes water through the intestines. And the biggest selling point? That this will help me lose weight since some people supposedly have up to 20 pounds of compacted fecal matter in their intestines.

This is all untrue and we need to give our bodies the credit they deserve. Our lungs, kidneys and liver remove toxins from the blood and the intestines eliminate waste when given the right tools (ie good nutrition). And even if you weren't eating healthy, no colonic or detox could take its place.

Not only are they unnecessary, they can actually be harmful. Side effects of colonics or detox diets are nutrient imbalances, nutrient deficiencies, dehydration, decrease in intestinal performance and integrity (may cause small tears or rips) and improper nutrition. Frequent use may cause the body to become dependent and not able to eliminate waste on its own.

Here IS what works: well balanced meals and snacks that focus on unprocessed, real food...which is not usually the popular answer. It seems easier to eat what I want and have a colonic every once in a while. But it doesn't work that way. In particular you should focus on:

• Fiber intake between 25-35 grams a day. This can be achieved with 5-7 servings of fruits and vegetables and 4-6 servings of whole grains.
• Make sure you increase fiber intake slowly and drink plenty of water. A lack of water and fiber is what leads to constipation.

The biggest benefit to eating well is that it will leave you feeling energized rather than drained, lethargic and dizzy. Eating well will enable you to tackle any of life's challenges, even taking care of sick babies for the next 12 hours. I sincerely hope that our focus will shift to being healthy and feeling strong rather than just losing weight.

Emily Fonnesbeck RD,CD

Calories on Menus

On March 23rd, 2011, one year after President Obama included calorie labeling on menus as part of the federal healthcare overhaul, the FDA is to reveal the federal regulations for labeling menus with nutritional information. Keep your eyes peeled at local restaurants and vending machines to see how this plays out.

There was some skepticism at first as to whether or not this proposal would impact the growing obesity rate. Would consumers understand what this information means and would they use it to make healthier choices? Research looking at states who previously implemented similar laws and have taken the matter into their own hands is conflicting. There are some outcomes that indicate a reduction in calories when information is available (mainly a shift in reducing calories by reducing portion size by choosing a smaller dessert or entree), however, the impact is not as big as we hoped.

What may help consumers choose healthier options? What would you like to see when eating out that would help you choose your calories wisely? Please share ideas and tell us if you would pay attention to the calories posted (of course you would, you listened during lectures!)

For a more in depth discussion of the new law, read this article HERE.

Krista Haynes, R.D.

New Chip Substitution

Last night while shopping at Whole Foods, I happened upon a new crunchy, savory snack - Lundberg's Tamari with Seaweed Organic Rice Cakes. Each large rice cake is sixty calories, with zero fat grams, one gram of protein and only seventy-five milligrams of sodium. There are only a few ingredients (organic whole grain brown rice, organic tamari, organic brown rice syrup, organic nori flakes, sea salt) and all hail from nature rather than a factory. These tasty rice cakes are an awesome solution to satisfy that craving for a savory chip at any time of the day! They travel well, so these cakes are a good emergency food to have in the car or bring along with you as a popcorn replacement at the movie theater. Lundberg's has many other flavors to try all with similar nutrition content click here to check them out. To make them more of a hearty snack or part of your meal try them along with some of the following foods: cottage cheese, Laughing Cow Lite cheese wedges, pico de gallo, tuna, almond butter, peanut butter, ricotta cheese or greek yogurt and fruit, sardines or some boxed low sodium roasted red pepper and tomato soup.

Jessica Hummel, Nutrition Counselor

National Nutrition Month 2011: Blue and Green

National Nutrition Month has been a good one at The Resort. We've been following along with the theme of, 'Eat Right with Color,' by talking about the importance of eating various different colors of healthy foods like fruits, vegetables, whole grains and lean proteins.

As we've discussed in previous blog posts this month, there are so many wonderful health benefits that come from eating a variety of colorul foods. Each color pigment effects health in a different way. When it comes to the green and blue color pigments found naturally in foods, important health benefits exist, including:

Blue Color Pigment

• Protects cells from damage
• Reduces risk of cancer
• Helps prevent stroke and heart disease
• Improves memory function
• Promotes healthy aging
• Maintains urinary tract health

Green Color Pigment

• Maintains healthy eyes
• Helps maintain strong bones and teeth
• Protects against cancer

There are a lot of green and blue foods, including some real nutritional powerhouses. Below is some information about a few of these foods that would make great additions to your meal plan.

Blueberries:

Blueberries are a good source of vitamin C, potassium and fiber. Additionally they are a powerful antioxidant, which makes them great for protecting our cells from damage. One cup of fresh or frozen blueberries has only approximately 80 calories, so blueberries are a great way to get in volume without excessive calories. Blueberries are wonderful as part of a healthy breakfast or snack--add them to cereals, oatmeal, smoothies or yogurt, or use as a topping for whole grain pancakes, waffles, or frozen yogurt. They are also great in salads.

Spinach:

Spinach is packed with nutrients, including: vitamin A, folate, vitamin C, riboflavin, vitamin B6, calcium, iron and magnesium. It's also very low in calories--1 cup of raw spinach is only about 7 calories. Spinach can be used in a variety of ways. Replace iceberg lettuce with baby spinach and get a real nutritional boost from your salads. When cooking spinach, this should be done very quickly, either by steaming or by sauteing with a minimum of water, just until the leaves wilt. That way, much of the nutritional value can be preserved. Spinach can be added to various dishes like soups, casseroles and stir fries, or served as a side dish. Additionally, you can add raw spinach when making smoothies. Give this a try--it may not sound that appealing, but it really doesn't make the smoothie taste like spinach, and it provides a great nutritional boost.

Brussels Sprouts:

Brussels sprouts are a good source of vitamin C, folate, vitamin A and potassium. This cruciferous vegetable also contains calcium, iron and phytochemicals that help prevent cancer. We serve Brussels sprouts often at The Resort because they are packed with good nutrition while being low in calories--1/2 cup of cooked Brussels sprouts contains only 25 calories. Brussels sprouts can be cooked in a variety of ways, including: boiled, braised, steamed, roasted or microwaved. Be careful not to overcook, as this will turn the stems mushy. If you cut an 'X' at the base of the sprouts, this helps the heat to penetrate the core and allows the sprout to cook evenly. Brussels sprouts make a great vegetable side dish. You can also add them to soups, stews and casseroles.

Soybeans:

Soybeans area a great balance of carbohydrates, protein, fat and fiber. They are an excellent source of iron, vitamin B6 and phosphorous and a good source of potassium and calcium. Edamame, or 'baby soybeans' make a great snack--you can purchase these either fresh or frozen. One-half cup of shelled edamame contains approximately 100 calories, 12 grams of protein and 6 grams of fiber. Soybeans can be eaten fresh, roasted, ground into flour or pressed into oil. Soybeans are utilized in many products these days, including foods like tofu, tempeh, soy milk and soy cheese. Soybeans are a great way of incorporating vegetarian protein sources into your meal plan.

Pistachio Nuts:

Pistachio nuts have a thin, hard, tan shell that partially splits open when the nut is ripe. Inside the shell is a smooth, pale-green kernel that has a really nice delicate and sweet flavor. Pistachios are a great source of many nutrients, including: iron, magnesium, phosphorous, potassium and thiamin. Additionally, the main fat in these nuts is monounsaturated fat, which helps to increase our HDL or good cholesterol and decrease our LDL or bad cholesterol. Pistachios can be eaten as a snack either raw or roasted--1/2 cup of pistachios in the shell is about 160 calories. Pistachios can also be added to various dishes. They work really well in desserts, but can also be used in meat dishes, stuffings and sauces like pesto sauce.

And there are so many other blue and green colored foods that can be incorporated into a healthy meal plan. So add a little blue and green to your plate and reap the nutritional benefits!

Rachel Andrew MPH, RD, CD

Snacks for Children

Once I mention that I have two kids at home, two things happen:

• I see stunned faces that people actually think I am old enough to have children
• They ask me for snack ideas for their own children

First, I am older than I look.

Second, I love to give snack ideas! I think snacks are important for children but unfortunately most people actually think of "snacks" as "treats" which can lead to unhealthy choices. I also think that a lot of parents assume that their children should be eating differently than they are. The only differences between children and their parents' eating habits are that the children usually will just eat less. In fact, here is a great article outlining the finding that parents typically eat less healthy than their children:

Parent's Focus on Kids' Diet but Neglect Their Own

The plate method works for everyone: 1/2 of the plate should be fruits and vegetables, 1/4 whole grain and 1/4 lean protein. Each snacks should have at least a carbohydrate and a protein. Here are a few past blog posts for meal and snack ideas:

Snack Ideas + Recipes

Meal and Snack Ideas with Recipes

Healthy Snacks for Kids

Enjoying Fruits and Vegetables

Legumes

Fruits and Veggies: Yes, More Matters

Here is also a great article on some guidelines for snacks for kids. Again, I think the same principles apply to adults as well!

Are Our Kids Oversnacked?

In general, kids may need something to eat every 3-4 hours. Their stomachs are smaller and hold less food so they are less able to make it long hours without eating. If they do go too long without food, they may become irritable and tired. We call it being "hangry" (hungry and angry) at our house. Snacks are a great opportunity to give children the nutrients they need for growth so be sure they are choosing healthy options. Most children do not meet the recommendation for at least 5 fruits and vegetables per day. Snacks can be a great way to bridge that gap. If you are interested in food group recommendations or serving sizes for children, this may be a helpful link:

MyPyramid for Kids

What are your favorite snacks, either for yourself or for your children?

Emily Fonnesbeck RD,CD

Heart Attack Grill

It is with great sadness that I announce the death of a young, successful entrepreneur at the age of 29. Blair River (click the link for more), the owner of Heart Attack Grill in Arizona passed away of pneumonia on Tuesday, March 1st. The famous hamburger joint is known for it's famous Quadruple Bypass Burger (in picture), four half-pound beef patties and eight slices of processed American cheese. The total two pounds of food reportedly boasts 8,000 calories (fat grams unknown). The cherry on top is their policy which allows anyone weighing over 350 pounds to eat for free. Precisely the population that should not be at this establishment in the first place.

Now I commend the restaurant for not trying to disguise their offerings as healthy and they actually say that this food will kill you and that their nurses (waitresses) will wheel you out after downing the burger in its entirety. What I don't understand is why this is comical or such a tourist attraction. Don't we get enough high fat, nutrient poor foods at regular fast food chains and our own grocery stores? What draws us to the extreme and why are we letting ourselves take part?

Now I understand that these foods are addictive and they trigger happy chemicals in our brain, but does MORE = Happier? I've always taught that the first three bites of any food are the most satisfying. Of course, the last bite is also good, but compared to the first and second, it doesn't compare. Why not have the foods we love, but keep the portions reasonable? That way, instead of overindulging one time with possible feelings of guilt after eating, we can have a treat every now and then as part of an overall healthy diet. Remember the 90/10 rule. I'm sorry, but the Quadruple Bypass is way more than 10%!

High fat meals have multiple effects on your health. For one, it increases a fat, triglycerides, in your bloodstream that effects blood vessel dilation. It also impairs metabolism of LDL, the lousy cholesterol, therefore increasing blood cholesterol levels. Research shows that even after just one very high fat meal, within 3-5 hours the blood vessel function became abnormal. The effect is usually gone after 6 hours, but putting yourself at risk is dangerous especially if you've had previous heart conditions or high cholesterol. This research also shows that high vegetable consumption and exercise help blunt the effects of this high fat meal. However, that doesn't make it okay and healthy. More than likely it will be hard to get off the couch from food coma to work up a sweat.

The main message is to choose your calories wisely, remember what a reasonable portion looks like and love your body by providing it with the most nourishing foods you can find!

Krista Haynes, R.D.

National Nutrition Month 2011: Purple and Orange

Foods with a blueish purple tone are full of anthocyanins (heart healthy antioxidants)that work to support a healthy heart and blood pressure. They have also been shown to aid memory, combat aging and fight off urinary tract infections. Common blue/purple foods that you might want to reintroduce back into your diet include blueberries, pomegranates, plums, prunes, grapes and eggplant.

Foods with an orange hue are rich in vitamin C and vitamin A, key nutrients that aid vision, immune health, and skin and bone health. Common orange foods to bring back into your meal plan are oranges, honeydew melon, sweet potatoes, carrots and tangerines.

Below are a few off the beaten track purple and orange food items with recipes for ways to incorporate them into your meal plan and try something new and exciting!

Figs(1 medium fig has 37 calories, 116 mg of potassium and 1.4 g of fiber)
Curried Pineapple and Fig Salsa

Purple Cauliflower(1 cup of cauliflower has 25 calories, 77% of your daily vitamin C, 303 mg of potassium and 2.5 g fiber)
Roasted Colored Cauliflower

Purple Artichoke(1 medium artichoke has 60 calories, 4.19 g protein, 6.9 g fiber, 25% of your vitamin C and 474 mg potassium)
Scampi Stuffed Wild Purple Artichoke

Mango(1 cup of sliced mango has 107 calories, 257 mg potassium, 25% of your vitamin A, 76% of your vitamin C and 3 g of fiber)
Spiced Eggplant & Lentil Salad with Mango

Pumpkin(1 cup of pumpkin has 30 calories, 171% of your vitamin A, 17% of your vitamin C and 394 mg potassium)
Pumpkin Chili

Apricot(1 apricot has only 17 calories and 13% of your vitamin A)
Apricot Salsa

Jessica Hummel, Nutrition Counselor

Pumpkin Seeds

Pumpkin seeds make a great addition to many different meals and snacks. They are highly nutritious and contain phytochemicals that help reduce various diseases. Pumpkin seeds contain fiber and healthy fats which serve to reduce LDL or bad cholesterol while raising HDL or good cholesterol, both of which help prevent heart disease. Men might be interested to know that pumpkin seeds contain phytosterols--plant compounds that are good for the prostate. Pumpkin seeds are also a good source of important minerals like iron, zinc, magnesium and potassium.

Approximately 2 tablespoons or 1/2 oz of pumpkin seeds contains roughly 85 calories, 4.5 grams of protein and 1 gram of fiber. So adding a tablespoon or two of the seeds to different recipes in your meal plan can be a good way of adding some texture and crunch, while at the same time boosting the nutritional value of your meal.

Pumpkin seeds can be purchased raw or roasted as well as salted or unsalted. You can also purchase them hulled or in the shell. I like to buy the hulled pumpkin seeds that are roasted and unsalted. They are convenient and have a wonderful flavor.

Pumpkin seeds can be used in various recipes. I love to add pumpkin seeds to my salads. In particular, I make a salad with baby spinach and spring greens, then add a cooked salmon fillet with a few tablespoons of pumpkin seeds on top. For the dressing, I usually use a spicy Asian vinaigrette, which I make from a little bit of sesame seed oil, soy sauce, honey, lime juice and hot pepper sauce. This salad makes a really tasty and nutritious meal.

Here are some additional ways to add pumpkin seeds to your meal plan:

• Add a few tablespoons to quinoa, cous cous, brown rice or other whole grain dishes--this adds great flavor and texture.
• Add to chicken or tuna salads
• Add on top of oatmeal or other cooked cereals
• Add to muffin and whole grain bread recipes for some crunch and texture
• Add to homemade granola recipes or trail mixes

If you've never tasted pumpkin seeds, I would encourage you to give them a try. You'll get many nutritional benefits from adding them to your meal plan!

Rachel Andrew MPH, RC, CD

Healthy eating with activity equals a healthy lifestyle

If you really want to be successful in living a healthy lifestyle you need to tackle your nutrition as well as your fitness. Both are necessary.

Weight loss: It is more difficult to burn calories than it is to consume them. Meaning: it may take you an hour in the gym to burn 400 calories but it may only take you 10 minutes to eat 400 calories (or less depending on what you are eating or drinking).
If you really want to lose weight you have to decrease your overall caloric input. This begins at the grocery store. I always say: if you put the food in your grocery cart you are giving yourself permission to eat it. I love Double Stuff Oreos. I can eat 10-12 in one sitting easy! I have very little control when I am around Double Stuff Oreos; therefore I do not buy Double Stuff Oreos. On the rare occasion that I do - I have just given myself full permission to eat the entire package. I rarely give myself this permission. One Double Stuff Oreo is 75 calories. Ten of them is 750 calories. That is two hours worth of exercise for me.....definitely not worth it. Don't put stuff in your grocery cart that is going to sabotage your healthy lifestyle.
Same thing with your dinner plate - if you give yourself an extra big helping of mashed potatoes - you are going to eat an extra big helping of mashed potatoes. Put proper portions on your plate. And make those portions contain healthy food.

Fitness: if you want to be able to breath after going up a flight of stairs or play with your kids/grand kids or walk in a Fight Cancer 5K fun walk; then you need to exercise. If you want to have a healthy heart, good muscle tone, good cardiovascular endurance; you need to incorporate activity into your day. Not only will you look better, you will feel better. And you will burn extra calories to boot! You might also care more about what you put into your body if you see that your body is capable of exercise.

But make no mistake - you can spend an hour in the gym everyday - burning 400 calories a workout and not lose weight. You will most likely gain fitness, which is great, but if you don't couple this physical activity with a decreased and healthy caloric intake you will most likely not lose any weight - you might even gain weight. The opposite is also true - if you decrease your caloric intake without adding some additional activity you very well may lose weight but you will not gain fitness.

These two things feed off of each other. When you eat healthy food in proper portions you feel good and you feel like exercising/being active. When you exercise you feel good and usually want to feed your body good, healthy food which makes you feel good and want to be active.

Eating Bad, Feeling Bad

When attempting to change behaviors, too often individuals focus solely on the scale as the indicator of success rather than noticing changes in energy levels, sleep patters, food cravings, food preoccupation, lipid profiles, blood pressure and body composition (to only name a few). The difference is shifting focus to health rather than the number on the scale. I stress often how important it is to "eat to feel good" rather than eating to lose weight. If you are focused only on losing weight, you will never get there. If you focus on health, the weight will take care of itself. I particularly like that this new attitude will allow you to enjoy food and the way it nourishes you as opposed to being afraid of food and the weight gain it may or may not cause.

I received an amazing compliment from a past guest recently. In essence she said "I have focused on how to be skinny, but you have taught me how to be healthy". Because it is my intention to focus on health rather than size, I appreciated that comment. When health becomes the priority, you will be hooked. You will notice how amazing you feel and will never want to go back to feeling unhealthy again.

When I came across this article:

Eating Bad Food May Make You Sad

I knew I needed to share it. While there is no clear explanation, people who eat unhealthy are at a greater risk for depression. You have heard the expression "What you put in is what you get out" or "you reap what you sow". This applies to nutrition. You can't expect to feel great if you aren't treating yourself great. Put healthy food in your body and you will feel healthy.

Emily Fonnesbeck RD,CD

National Nutrition Month 2011: Yellow and White

I was at the grocery store the other day and noticed one of these odd lemon-looking creations. I thought it was a lab experiment gone wrong.

However, this is not a genetically modified lemon, it is a real fragrant citrus fruit commonly consumed in Asia. It is called "Buddha's hand", or fingered citron. Inside the thick peel, you will find a tiny amount of seedless, dry flesh reminiscent of a lemon.

This made me realize that I am in a produce rut. I tend to buy the same apples, bananas, oranges, mangos, berries, carrots, spinach and avocados over and over again. It's about time I started to experiment with more colors on my plate.

In honor of National Nutrition Month, with the theme this year to "Eat Right with Color," I would like to explore with you some produce that are yellow and white. Yes, even the not so bright cauliflower is full of nutrition...

Banana - I eat a banana every morning. Whether it be sliced in my cereal or oatmeal, topped on my toast with almond butter and cinnamon, or whipped up in a power smoothie, I can't remember the last morning this convenient, inexpensive fruit didn't satisfy my morning hunger! Known for their potassium, runners especially gravitate toward this healthy, convenient snack to replenish glycogen stores.

Plantain - Plantains tend to be firmer and lower in sugar content than bananas. Bananas are most often eaten raw, while plantains need to be cooked before consuming. They are eaten either when green or unripe (as a starchy vegetable) or overripe (a sweet treat). Plantains are a staple food in the tropical regions of the world, treated in much the same way as potatoes. Plantains are an excellent source of Vitamin A and C as well as a good source of potassium.

Cauliflower - Did you know not all cauliflower is white? Try some purple or orange variety too! This cruciferous vegetable is high in vitamin C as well as the B vitamin, folate. Use cauliflower in place of mashed white potatoes to lower the carbohydrates and calories in the side dish. Just remember to pass on the added butter, cream and cheese too :) Potatoes are another white vegetable that contain less than 200 calories each and provides potassium, iron and vitamin C.

Lemon - Another selection high in vitamin C. Add lemon to green tea to enhance the effectiveness of the antioxidants. Also, adding lemon (or foods high in vitamin C) to foods increases the absorbtion of iron. Try a little lemon on beans or squeezed over some steamed kale. To get the most juice from a lemon, bring the fruit to room temperature and roll on a hard surface while pressing down, or microwave for 30 seconds to increase juice content. Lemon juice also helps prevent the browning of a cut apple or avocado. By adding lemon to guacamole, it will stay a beautiful green til the last dip!

Starfruit - Also known as carambola, has ridges running down its sides (usually 5, but varies from 3-6) which when cut in a cross-section, resembles a star. The entire fruit is edible including the semi-waxy skin and is similar in texture to a grape. Starfruit are rich in antioxidants and again, more vitamin C (starting to see a pattern?). Similar to grapefruit, some medications are enhanced when starfruit is eaten in combination. Therefore, always check labels of your prescriptions or ask your healthcare provider. Otherwise, starfruit make a great, healthy conversation starter.

Pineapple - Another vitamin C powerhouse. Not only does the skin make a cute cup for umbrella drinks on the beach, but the meaty center is great to add to salads, desserts, dressings, or smoothies. Pineapple contains a proteolytic enzyme, bromelain, which breaks down protein. Pineapple juice can thus be used as a marinade and tenderizer for meat. Try grilling pineapple on a skewer and topping with a raspberry sauce for dessert like we do here at the resort!

For some more ideas on white vegetables, click HERE to see the nutritional powerhouses that include parsnips, onions, garlic, white beans, white button mushrooms, turnips, and celeriac.

Combine these with other fruits, veggies and whole grains to create a rainbow on your plate. The colors indicate the different vitamins and minerals present in the produce. How many colors can you fit on your plate?

Krista Haynes, R.D.

Lenten Promises

Tuesday was Mardi Gras which means that Wednesday was the start of the Lenten season. During Lent many make vows to give up something for the forty day period. Growing up going to a small Catholic elementary school I remember each Lent giving up chocolate or soda like most of the other kids in my class. Come the end of high school I started upping the ante to eliminating whole food groups like bread in an attempt to multi-task and sacrifice something as well as try to drop off my unwanted thirty pound weight gain. I basically did the Atkins diet for the beginning of Lent and lost about fifteen pounds in a few weeks, but then I started craving anything bread like so badly that I was cranky and mean to anyone in the near vicinity of me who was consuming it. I decided that in order to stay sane and not veer off of my Lenten promise at the same time that I would eat granola bars or Zone protein bars whenever I wanted bread. I hadn't had anything bread reminiscent in so long that once I tasted the bars I felt the need to binge on them, I ate them like Zone bars were going extinct, eating about ten in one sitting. My body was used to no starch by then and this big change of pace threw it for a loop - needless to say, I gained back all that I had lost plus some more weight.

Since then, I tried other 'diet-like' Lenten promises like telling myself I wouldn't eat after eight pm, but I always found a way to work around it - I would just stay up until midnight then eat since it was technically the start of a new day, right? It hit me a few years later that all of my forty day promises were taking away my right to be an intuitive eater and were just enabling my all or nothing diet mind-frame rather than encouraging a healthy overall lifestyle.

I would encourage you (based on my past experience) to commit to do something instead of eliminate something this Lent. Here are some examples...please share what healthy changes you are committing to!

-Work out at least 30 minutes 5 days a week.
-Drink at least 8 glasses of water a day.
-Try out a new vegetable each week.
-Make meals for the homeless.
-Donate clothes to a charity.
My personal favorite is an idea from my mom, do something each day to make someone else's life a little better!

Jessica Hummel, Nutrition Counselor

Almonds, a Great Snack

I love almonds--the flavor, the texture, the satisfying crunch. Almonds make a great snack. They are convenient, tasty, easy to pack and require virtually no preparation time. They are also highly nutritious. Almonds are a wonderful source of vitamin E, iron and riboflavin (a B vitamin). They also contain other important nutrients like magnesium, folate, calcium and fiber. In recent scientific studies, almonds have shown to lower risk for heart disease by lowering cholesterol and blood pressure. They've also been shown to be a great snack for diabetics and pre-diabetics.

You are probably aware that almonds, and all nuts in general, tend to be high in calories. But don't let this discourage you from incorporating them into your meal plan. While almonds are high in calories, these calories come mostly from healthy, monounsaturated fat. This type of fat is very important in helping to lower total and LDL cholesterol (the bad cholesterol that contributes to heart disease). Additionally, monounsaturated fat increases our HDL or good cholesterol, which helps to decrease chances for developing heart disease.

Because almonds are high in calories, practicing moderation is important. At The Biggest Loser Resort, we utilize almonds as a snack, doing so in a moderate way. We offer 12 almonds in a small baggie, which provides approximately 100 calories. This can be a great way to eat almonds in healthy, appropriate portion sizes. So if you buy a big bag of almonds from the store, pre-portion them out into 100 or 200 calorie individual baggies when you get home. This makes it easy to grab a healthy snack if you're hurrying out the door. Additionally, when purchasing almonds, look for the raw, unsalted varieties. Try to avoid almonds that have been flavored, seasoned or salted, as this can add extra calories, sodium or artificial sweeteners/additives.

Apart from making an excellent snack, almonds can be used to add flavor and crunch to different recipes. Below are some ways in which to incorporate almonds into a healthy meal plan:

• Add slivered or toasted almonds to your morning oatmeal, cereal or yogurt
• Add sliced almonds to chicken or tuna salad
• Add almonds to chicken or vegetable stir-frys
• Add sliced or slivered almonds to salads
• Top whole grain toast, English muffins or sandwich thins with some natural almond butter

Almonds make a wonderful snack or addition to many recipes. So eat almonds in moderation, and enjoy!

Rachel Cope MPH, RD, CD

How do you stay motivated?

I am often asked how one stays motivated - to stay healthy, to workout, etc. This is a toughie because I am not one to distract you with flashing lights, fun music, fad classes, etc.

Your motivation to workout and to stay healthy can't come from a please-distract-me-from-what-I-am-doing strategy....it should come from that base-line, honest level of I-am-doing-this-because-I-know-I-will-feel-better-after.

When you don't feel like working out, that inner voice has to speak and say, "feeling like working out isn't part of the game - do it anyway". Then you just do it because you know you will be happy you did after.
This can apply to doing an actual workout - or to sticking to your meal plan - or choosing NOT to eat that extra dessert/serving of healthy food/etc.

Now...with that said if you need motivation in the actual workout area -- I always use the cardio interval class or mountain class for when I am not really feeling the workout thing. These workouts begin easy -- so you can warm up gradually - and then they get tough. Usually if you give yourself an extended warm-up you will come around to the workout. OR if you can - take a class at the gym that you really like - like hip/hop or spin or body pump or yoga or whatever.
Regardless - your motivation has to be rooted in your belief that living a healthier, more balanced life will result in you being healthier and more balanced. Here is the scrub....you have to really want it. If you don't really want to be healthier and more balanced.....then you have a completely different issue and will need a different approach.

Hang in there - being balanced takes work....but if you think about it, being unbalanced takes work too.

National Nutrition Month 2011: Red and Black

As I mentioned last Monday, March is National Nutrition Month. The theme is "Eat Right With Color". In general, the more colorful your meals are, the more nutritious they will be. Each week we will highlight a few different colors...beginning with red and black!

Tomatoes: Tomatoes are usually well liked and easily added to sandwiches, salads, pastas, etc... They are a great source of vitamin A and vitamin C. You may have heard that red tomatoes are high in lycopene; an antioxidant that may help protect against cancer. The lycopene in cooked or processed tomatoes (canned tomatoes, tomato puree, tomato juice, tomato sauce) is absorbed more easily. Lycopene is what gives the tomatoes their red color. Therefore most other red colored fruits or vegetables are also great sources of lycopene.

Red Bell Peppers: Bell peppers are easily my favorite vegetable. They are so versatile and come in many different colors, but red are my preference. One small pepper is only about 20 calories but loaded with vitamin A, vitamin C, potassium and folate.

Beets: As much as I hate to admit it, I was well into my adult years before I realized that beets didn't just come in a can. Better late than never! Fresh beets are amazing and are especially tasty when roasted. Cooked beets are a great source of folate and the cooked beet greens are high in vitamin A, vitamin C, riboflavin and magnesium. Two colors for the price of one!

Cherries: I have to admit, this is one fruit I have never enjoyed eating. I wish I did though because they are excellent sources of vitamin A, vitamin C and a certain phytochemical called terpenes which may help to reduce risk for certain types of cancers. They are also fun to eat with their long stem and pit in the middle. And don't they just scream summer?

Watermelon: As with tomatoes, watermelon is a great source of lycopene. As the name implies, 92% of the fruit is water which makes it great hydration for summer. It is also very low in calories: 1 cup is only 48 calories.

Blackberries: As with most berries, blackberries are a great source of vitamin C. They are also very high in fiber because of their seeds. They contain ellagic acid, a phytochemical that may help prevent cancer. Don't forget about blackberries when you pick up your other berries this summer!

Black Rice: Also known as forbidden rice, this grain is becoming much more popular. It is a bit chewier than brown rice but with the same nutty flavor. And did you know that 1 tbsp of black rice has as many antioxidants as a serving of blueberries? Variety in color doesn't just apply to produce! Look for different colored grains such as black rice, black quinoa, red quinoa and red lentils.

Black Beans: The darker the bean's coat, the higher in antioxidants. Like most types of beans, black beans are high in fiber, protein, folate, iron, magnesium and phosphorus. Replacing meat every once in a while with beans will give you an extra boost of fiber and phytochemicals that aren't found in meat while still providing plenty of iron and protein. Beans are also high in fiber and water content, two nutrients that help you feel fuller longer. This may aid in weight loss.

There are also red apples, strawberries, raspberries, black tea, olives, black grapes...the list goes on! Each food has its own nutritional profile. Eating a wide variety of colors will allow you to reap the benefits of their unique characteristics.

Emily Fonnesbeck RD,CD

Help "Healthify" the Nation!

I'm calling on all of you to help with a project!

We all have those famous dishes that our city or state are known for...you know, the ones rich and tasty and probably not the best for us health-wise. For example, when traveling to New York or Chicago it's hard not to get in on the deep dish vs. NY style pizza debate. Or when traveling to Georgia, a typical Southern dish is a must-do on the itinerary.

I became a Dietitian so that I could help others eat healthfully, but not feel they are constantly at the mercy of what goes in their mouth. So, I would like to ask you to comment with your city and state and the most popular dish. We will then attempt to "Healthify" the meal so you may continue to enjoy it with less calories, fat, sodium and guilt! Also, don't be afraid to give us ideas on how you may change it up to make it more figure friendly :)

Speaking of substitutions to make a recipe healthier, see a post HERE from Emily back in 2007 on some good stand-ins for some popular cooking and baking ingredients.

I look forward to the challenge!

Krista Haynes, R.D.

Mexican Food Mania

Personally, Mexican food is my all time favorite type of food. I could be completely content eating a breakfast burrito in the morning, tostada for lunch, nachos for snack and enchiladas for dinner every day. Sadly enough if I ordered these items daily from Mexican restaurants I would slowly but surely gain weight each day from the high calorie only options at most restaurants. There are ways however to make your own Mexican style meals for a low calorie, low saturated fat, much lower sodium option! Here are some of my favorite ways to keep Mexican food in my maintenance diet plan...

Breakfast Burrito:
1 La Tortilla Factory Whole Wheat tortilla (80 calories)
1 Reduced Fat String Cheese (80 calories)
1/4 c liquid egg whites (30 calories)
Bell Peppers, Onions, Pico de Gallo (use as much of these three as you would like!)

Place tortilla in pan on stove (no need to add oil) and then shred the string cheese on top of it and let the cheese melt. Scramble the egg whites with the bell peppers and onion then add them to the tortilla and top with pico de gallo.

'Taco' Salad:
Combine in a bowl or serve assembly line style for the whole family the following ingredients: Chopped romaine lettuce, cabbage, shredded carrots, diced onion and garlic, tomatoes, bell peppers, corn, black beans, fat free feta. For a delicious dressing, top the salad off with low fat ranch mixed with lots of salsa, ole!

Chicken Quesadilla:
2 corn tortillas (110 calories)
3 oz chicken breast (100 calories)
2 Laughing Cow Lite wedges (70 calories)
Salsa (unlimited)

Dry fry the chicken breast in a pan with herbs and spices of choice (oregano, turmeric and black ground pepper are a tasty combination), then spread the cheese on both corn tortillas and heat on stove top with cooked chicken in between the tortillas. Top with as much salsa as you would like and enjoy! These also work great as a party appetizer, just cut the quesadillas into six pieces each and serve with a bowl of salsa for dip.

Here are some recipes from cooking websites that provide low calorie Mexican food options as well...
~ Black Bean and Salmon Tostadas

~ Crispy Turkey Tostadas

~ Shrimp Ceviche

~ Shrimp Enchilada Bake

~ Vegetarian Tortilla Soup

Jessica Hummel, Nutrition Counselor

How often should you change your workout routine?

Basically you want to keep your body experiencing new things, so you want to change your workout routine with some regularity. Problem is that for many of us just coming up with one workout routine is tough (and time consuming).

Keep these things in mind when thinking about your workout routines:

• You can change the order in which you do your exercises and this can be enough to trick your body. For example, if you are used to doing cardio first and weights second, do your weights first and then your cardio.
  


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  You can change the intensity of your cardio workouts. Some can be steady state workouts and others can be intervals workouts (like treading). Stay away from getting on the treadmill and walking/running at the same speed each time. Mix it up. Add incline; add speed. Try going fast for every 2 minutes of 5. This will allow you to recover for the other 3 minutes.



• Changing the number of repetitions that you do can often be enough to change the workout. If you are used to doing 15 repetitions, try using a bit more weight and only doing 12 reps.



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  Change which muscle groups you do first. If you love legs and you tend to do them first, try doing them after your upper body for a different result.



• Add Plyometric or explosive exercises to your weekly routine - this will shake it up quickly.



• Think up 2-3 different workout scenarios. Assign a month to each different workout. This way you only have to think of which month you are in and you will know which workout routine you are doing. It's also easier to change your workout with the month - then you don't have to remember what week you are on.



• If you always walk/run on the treadmill or outside try biking for a change. Or swimming. Learn and new skill while keeping your body guessing.



• Try and new group exercise class a month. You might stumble on a class that you really like and you can add it to your routine. Be open to new things.

Remember that ultimately you simply need to be active. Don't over complicate it. If all you ever do is walk your dog 3x a day for 10 minutes while watching the quantity and quality of your calories - you will be just fine.