Nutritious heat and run meals?

Feel like you don't have enough time for nutritious meals? Here's a Q&A by Dr. Janet that you may relate to:

Q: I prepare to go containers for lunches and dinners, over the weekend, for the week. However, sometimes there is not enough time to reheat or cook breakfast, lunch, and dinner. There are times when I have only a few minutes at home to grab meals, time to heat something up but not sit down and eat. Do you have any recommendations for some go-to foods to have on hand for quick and healthy meals when there is only time to heat and run?

A: As you have already been doing, your best bet is to plan ahead (you know your lifestyle and it sounds to me like spending hours in the kitchen is not feasible nor desirable), so... stock your refrigerator with easy, on-the-go, nutritious foods that you can easily grab and run with. Stay away from processed sodium and fat laden boxed foods and aim for fresher, whole foods. How about cooking up a big turkey on the weekend along with a batch of whole grains like brown rice. This way you can use the turkey (a nice lean protein) and rice up in creative ways all week...just zap it in the microwave (don't forget the the veggies) and you have a great meal in minutes. A big batch of pasta (whole grain of course!) also holds up well for reheating. Add a side bagged salad, shredded carrots, tomatoes and bagged broccoli and you have a super fast nutritious meal in minutes. Another idea is to learn to make the crock-pot your best kitchen friend. Try my  turkey crock-pot chili (in the recipe section of NT)--throw in all the ingredients in the morning and you have a delicious hot meal ready-to-go (add some of your pre-cooked brown rice) that doesn't need reheating... it doesn't get better or quicker than that.  And if you simply don't have time for a hot reheated meal, eat a nutritious cold one instead. Try whipping up a bunch of whole grain pita sandwiches (spread with hummus or avocado and filled with a lean protein and veggies) ahead of time or the Mexican bean wrap sandwich in the NT handbook? They are quick and easy to make and hit the spot for a fast and healthy meal on-the-go. Maybe for those days you don't have time to reheat, stock up on a bunch of brown rice California sushi rolls that come pre-boxed and ready to eat--available at most supermarkets. Greek fat-free yogurt, a handful of walnuts, a bag of baby carrots and a piece of fruit are always quick and nutritious foods to go.

Remember to plan ahead and have a healthy day!

Cold Weather Blues

It is easy to feel morose when the weather is gray. It gets dark before you get home and you're faced with rainy days more often than sunny. Many people suffer from seasonal depression, or in more intense cases, SAD: Seasonal Affective Disorder. If you find that you are battling the winter blues, you might try increasing the frequency of your workouts, adding some new exercises to your regimen, or stepping up your existing training.

Exercise has several benefits, both physical and mental. In the case of the winter blues, exercise can provide the brain with feel-good hormones needed to get you going again. Some studies have shown that you can remain in an altered state for up to four hours from exercise. Even ten minutes of light exercise, such as walking, can have this kind of effect. Many studies have also shown that even fifteen minutes of activity can increase brain function and enhance learning abilities. If you're having trouble staying awake or paying attention, you might choose to go for a walk at lunch rather than take a nap- you'll feel more energized and be better prepared to focus on the rest of your day.

A study by the Duke University Medical System followed 156 patients during a course of treatment for depression. The patients were split into three groups; one group was assigned exercise (30 minutes/ 3x week), one group assigned medication, and one group was assigned both exercise and medication. At the end of the study, the patients were re-evaluated using standard measurements of depression. All three groups showed substantial improvement, and even more importantly- identical rates of improvement. This would indicate that exercise is just as effective a treatment for depression as medication.

Beta-Carotene Courtesy of Dr. Janet

Bugs Bunny was right, Carrots really do help your eyesight at night, or “night vision.” Carrots are an incredible vegetable. Their bright orange color is due to a plant pigment called beta-carotene, the extraordinary chemical that doubles as both a pro-vitamin (the precursor to vitamin A) and a powerful antioxidant. Carrots are one of the richest sources of beta-carotene in our diet. Beta-carotene (pro-vitamin A) is converted into the fat-soluble vitamin A (aka retinol) in the human body. Vitamin A is a crucial vitamin for eye health. In fact, the first sign of a vitamin A deficiency is night blindness, the inability to see in dim light. In developing countries, blindness is often observed in children—a result of a vitamin A deficiency.

For a mere 30 calories in one large carrot you get a whole lot of nutrition . . . imagine, almost half (~ 41%) of the daily value for vitamin A in a single carrot! High in fiber and disease-fighting plant chemicals, with zero fat and cholesterol and very little sodium, carrots are one vegetable that should be on everyone’s daily vegetable list.

And here's a light recipe that contains beta-carotene from pumpkin:

Food weight: 1.0

Ingredients Yield: 4 servings (serving size: 2/3 cup)
1 cup canned pumpkin
1 package instant vanilla pudding mix
1 teaspoon pumpkin pie spice
1 ¼ cups milk

DirectionsMix all ingredients together and place in individual bowls. Chill until set. Serve with nonfat whipped topping.

Nutritional Information per Serving:
Food weight: 1.0, Calories: 77, Fat: 0 g, Cholesterol: 2 mg, Sodium: 380 mg, Carbohydrate: 15 g, Dietary Fiber: 2 g, Protein: 4 g

Nutrition Tip: Juicing

Q: Is a Liquid Diet (Such as “Juicing”) Safe?

A: I am not a big proponent of “juicing” or any other type of liquid diet. I especially object to the false or misleading claims that frequently accompany these unproven and potentially dangerous nutrition tactics. Oftentimes juicing regimens are linked with the concept of detoxification, or “flushing the body of toxins.” What’s more, detox diets sometimes advocate additional techniques such as laxatives and enemas to help “cleanse” the intestinal tract. The premise that toxins build up in our bodies and that we need to cleanse our bodies by resorting to fasting or juicing regimens to get rid of them provokes fear in people and is simply not supported by scientific evidence. In fact, the body has its own built-in cleansing systems—namely, the liver and kidneys—that specialize in rounding up toxins for excretion in the urine and stool.

That said, juice does have many redeeming qualities (some are loaded with vitamins, minerals and disease-fighting antioxidants) as long as they are consumed in small amounts as an addition to a healthy whole foods diet. Concord grape juice, pomegranate juice and orange juice (with added calcium and vitamin D) are a few of the highly nutritious juices out there that top my list. Just remember, though, juices concentrate the calories; one 8-ounce glass of OJ contains 110 calories and 0 grams of fiber—that’s the calorie count of two small oranges, which provide a total of 6 grams of dietary fiber! So don’t make those juice glasses a bottomless pit or you’ll pay at the scale.

The take-away message: NOTHING beats the nutritional benefits of eating a plant-based diet filled with whole fruits and vegetables, whole grains, lean protein and healthy fats. Add daily exercise to the mix and you have the secret for good health and longevity, a benefit that no liquid diet could possibly provide.

Posted by Dr. Janet Bond Brill

Top 10 Eating Strategies for Permanent Weight Loss

If you’ve ever worn (or chuckled at) one of those “I run so I can eat” T-shirts, this info is for you! How you eat goes hand in hand with your workout plans and is proven to bring people’s weight loss goals into their grasp more quickly and easily.

Try these top 10 strategies from experts with our Nutrition Together program to help you spell double trouble for extra pounds! Eat healthy to stay healthy.

Studies show that people who eat an unhealthy diet (loaded with fast-food meals, sugary drinks, high-fat snacks, lots of desserts/sweets, and low in fruits and vegetables) have significantly higher rates of chronic disease such as high blood pressure and heart disease. The most successful weight loss programs provide clear and uncomplicated nutrition guidance via tools such as “this is a healthier choice than that” food graphics.

Lose weight at a safe rate.
Weight lost too quickly often returns — sometimes with additional pounds. The safest diets promote weight loss of no more than two pounds (or 1% of total body weight) a week.

Learn how to control emotional eating.
Experts estimate that 75% of overeating is caused by emotions. Successful weight losers have learned to apply behavior modification tools to help them deal with their emotional eating triggers and learn healthful techniques to help manage these emotions.

Control calories and portions.
Research has proven time and again that to lose weight you must consume fewer calories than your body expends, regardless of the carbs/fat/protein ratio. Nutrition Together uses a special “food-weight” system to help make these calories-in, calories-out calculations quick and easy to do on the fly — so you can still eat the foods you love and lose weight.

Keep a journal.
Studies show that people are most successful at maintaining healthy eating habits when they watch and record the type and quantity of food consumed. Take it a step further with an Accountability Journal to help you track both eating and exercise choices.

Weigh yourself often.
Frequent weighing is proven to help clients achieve and sustain weight loss. Not weighing in is actually associated with greater weight regain. The Nutrition Together program encourages private, weekly weigh-ins, as well as periodic body fat and waist circumference measurements.

Get support and rewards for your successes.
Weekly contact with a support person — and small rewards along the way — are proven to increase the likelihood of maintaining new healthy habits. Ask for details about our Nutrition Together program that spurs you on with contests, prizes, online support and nonfood rewards for your accomplishments!

Eat small, frequent meals.
The more meals and snacks you eat a day, the healthier your weight is likely to be. Eating breakfast and eating frequently increases total calorie burn. Aim to eat a healthy breakfast every morning followed by four or five small meals throughout the day.

Choose the macronutrient content of your meals wisely.
The type of food you select can help you boost your metabolism and feel fuller and more satisfied longer. For example, protein reduces appetite and costs your body the most calories to metabolize. Fiber is filling and helps keep hunger at bay, helping you make wiser choices at major meals.

Include strength training, not just cardio.
The most successful programs for promoting health and long-term weight control involve combinations of exercise and diet. Balancing cardio exercise with strength training is the best prescription for promoting health, fitness and weight control. Fitness Together and Nutrition Together offer the ideal combination, (healthy eating advice and exercise) under one roof, with private, personalized one-on-one workouts and nutrition guidance.

Nutrition Together offers a calorie-controlled nutrition plan that, when combined with the Fitness Together exercise program, results in a safe and effective rate of weight loss. For more information about how Nutrition Together can help you succeed at your weight loss goals, visit us at Fitness Together Cottonwood Heights.