Power up with PUMPKIN!

‘Tis the season of eating everything Pumpkin!

Pumpkin is naturally orange in color, which contains large amounts of vitamin A to sustain sharp eyesight, the antioxidant beta-carotene to fight cancer, and vitamin C to maintain a healthy immune system, just like the orange sweet potatoes and carrots.

When you think pumpkin, it may conjure up thoughts of warm and delicious pumpkin lattes, pumpkin bread, pumpkin cookies, and many other sweet pumpkin goodies. Expand your nutrition repertoire by incorporating the versatile pumpkin superfood into savory dishes such as soups and sauces.

Winter squash --a nutrition bonanza

Fall is officially here!

If you haven’t noticed yet, the grocery stores are stocked with those oddly shaped squash, which happen to be members of the winter squash family.

Just like summer squash, there are many varieties of winter squash. The most popular winter squash are butternut squash, acorn squash, and spaghetti squash. Winter squash is eaten cooked (steamed, baked, or roasted), not raw, and can be prepared as either a sweet or savory dish. Include these super nutritious vegetables in your meals over the fall and winter months to not only warm your belly, but decrease inflammation as well. Brimming with a nice amount of B vitamins, vitamin C, vitamin A, and dietary fiber, this is one food that deserves a place on your fall/winter plate.

Got calcium? How much calcium are you consuming per day through food?

Hands down, the healthiest way to meet your daily calcium needs is by EATING your calcium from food (rather than popping pills). Today, many people are consuming other dairy or non-dairy calcium products to meet their calcium needs rather than following the archaic dietary advice to drink 3 glasses of plain cow’s milk a day. Remember that no matter how old you are, calcium is an essential nutrient to build and maintain strong bones as well as keeping your cardiovascular system healthy. 

Recommended Dietary Allowance (RDA) for Calcium: Adults

Age	Male	Female	Pregnant	Lactating
19-50 years	1,000 mg	1,000 mg	1,000 mg	1,000mg
51-70 years	1,000 mg	1,200 mg
71+ years	1,200 mg	1,200 mg

* It is NOT recommended to consume more than 2,500 mg of calcium per day.

How much calcium is in common foods?

Food	Amount	Calcium (mg)
Skim Milk	8 fl oz (1 cup)	300 mg
Soy Milk	8 fl oz (1 cup)	300 mg
Almond Milk	8 fl oz (1 cup)
Yogurt	6 oz	200 mg
Cheese	1 oz	200 mg
Tofu	4 oz	200 mg
Sesame Seeds	1 Tablespoon	90 mg
Low-fat Cottage Cheese	½ cup	80 mg
Halibut	4 oz	80 mg
Beans (kidney beans, black beans, chickpeas, pinto beans)	½ cup	60 m g
Raw Almonds	20 almonds	60 mg
Naval Orange	1 medium	60 mg
Shelled Edamame	½ cup	50 mg
Almond Butter	1 tsp	40 mg
Raw Kale	1 cup	40 mg
Raw Spinach	1 cup	30 mg
Raw Broccoli	1 cup	30 mg

Color your Plate with Sweet Summer Produce!

Color your meal with red, orange, yellow, green, and purple foods by aiming to fill half your plate with a variety of fruits and vegetables for maximum anti-oxidant power. Raw fruits and vegetables can often get boring to eat on a daily basis so next time try cooking them, even fruit!

This week's recipe features a cancer-fighting sweet summer salad with seasonal red cherries.

Eat a Peach!

​Are you having a peachy day?

A sweet soft peach will provide you with a refreshing boost of energy anytime of the day. Summertime is the perfect time of year to change up your counter top fruit bowl by grabbing a ripe white or yellow peach rather than your typical apple, banana, or orange. Just like all fruits, peaches contain many vitamins, minerals, and dietary fiber, and they are a great snack, dessert, or addition to your breakfast.

Helpful Tip: Peaches ripen faster in room temperature and even faster in a closed paper brown bag

Eat Legumes—the longevity food!

Legumes (beans, peas and lentils) are plant power foods that are simply bursting with nutrition. I encourage you to embrace these small life-saving plant proteins. Lentils, for example, have been part of the culinary culture of the Mediterranean throughout the ages. These seeds may be petite, but they are nutrition giants, loaded with the heart healthiest of ingredients including fiber, antioxidants, plant protein, vitamins, minerals, and iron — and all this for just pennies on the dollar. Legumes’ complex carbohydrates provide long-lasting energy and plant protein, and unlike animal protein are rich in plaque fighting fiber and phytochemicals. What’s more, research suggests that eating a daily serving of legumes might just be the dietary secret to longevity. Chick peas (a.k.a. garbanzo beans) definitely count as a legume. Chickpeas are the foundation for hummus—so versatile—this is the perfect season to use for dipping veggies at your outdoor BBQ or as a sandwich spread. - See more at: http://corp.fitnesstogether.com/nutrition-together/nutrition-tips/#sthash.vEAN8bTp.dpuf

Cannellini Beans--a blood-pressure-lowering superfood

Did you know that white beans are a potassium superfood? High in protein, fiber, complex carbohydrates, vitamins, minerals and super low in fat and calories (compare to fatty animal protein sources). White kidney beans are also known as cannellini beans. Cannellini beans are often featured in traditional Italian recipes. White kidney beans are nutritionally rich foods. These beans are high in protein, complex carbohydrates and fiber, yet low in fat. A half cup serving has 150 calories and a whopping 600 mg of potassium! For those interested in lowering blood pressure using food and exercise—potassium –rich foods such as white beans should be a staple on your plate.

Time for some (healthy) comfort food…

When life’s stresses become overwhelming, take solace in the simple pleasures of life—family, friends and delicious heart healthy food. And do your body a favor-be sure to release the pressures of life in a healthful manner (and not internalize them): with daily stress-busting exercise!

Eat Red Beans: Ranked #1 on the Antioxidant Scale.

Who knew? Sometimes you find powerful disease-fighting antioxidant riches in foods you least expect. One of these foods is red beans. Red beans ranked number 1 out of the top 100 foods in terms of total antioxidant capacity per serving—beating out blueberries—which ranked number 2! Beans are also an incredibly heart-healthy source of fiber, complex carbs, vitamins, minerals, and plant protein, with zero cholesterol and negligible fat content. And all this amazing nutrition for just pennies on the dollar! 

Mom was right! Breakfast is the most important meal

Breakfast is the most important meal of the day, as it increases your metabolism, helps you management your weight, refuels your blood sugar and replenishes your glycogen stores after an 8-12 hour overnight fast, and kick starts your energy level to make you more alert for the rest of the day.
Start your day refreshed and satisfied by drinking a complete smoothie with a serving of vegetables, fruit, omega 3 fatty acids, and protein. Smoothies are a great grab-n-go breakfast that you can easily prepare in less than 5 minutes and drink on the way to work!

Lighten up your carb meals with squash!

Reduce the calorie content in high carbohydrate dishes by replacing the hearty potato with the lighter winter squash, such as acorn squash and butternut squash. Winter squash contain a rich source of dietary fiber to help lower cholesterol levels, normalize bowel health, and control blood sugar, as well as vitamin A to build and maintain healthy eyes, skin, teeth, skeletal and soft tissue, and mucus membranes.

Go Greek!

Non-fat Greek yogurt is a creamy substitute to replace sour cream, cream cheese, and/or mayonnaise in your favorite Super Bowl party dip or dish. In fact, a 6-ounce serving of plain Greek yogurt contains zero fat, about 15-20 grams of protein (equivalent to 2-3 ounces of meat), and 20% of your daily recommended calcium intake!

New Year: New You!

It’s that time of year again when many of us make New Year’s resolutions to improve our health and well-being. Unfortunately, we often have a tough time sticking to our goals, and by the time Valentine’s Day rolls around, our best-laid plans may have gone by the wayside. That’s why now is the time to create your recipe for New Year’s resolution success. Here’s 5 quick tips:

1. Set attainable goals.
2. Get support from your FT personal trainer.
3. Plan ahead and outline a schedule for getting you to your goal.
4. Never strive for perfection.
5. Visualize yourself after you’ve attained your goals.

You can achieve your goals with the help of Fitness Together/Nutrition Together! Here’s to your health and happiness in 2013!

New Year's Resolution: Eat more anti-cancer veggies

Did you know that cruciferous vegetables, such as Brussels sprouts, cabbage, cauliflower and broccoli, are associated with a decreased risk of several types of cancers? Why not start the NEW YEAR out on a healthy note by pledging to eat some of Mother Nature's potent anti-cancer veggies on most days of the week?

Cruciferous or the cabbage family of vegetables is a true class of superfoods that have it all when it comes to vitamins (especially vitamin C), minerals, fiber and disease-fighting phytochemicals. Cruciferous vegetables are actually members of the Brassica family, widely cultivated with many genera and species. The alternate name, Cruciferae, is Latin for "cross bearing," named for the shape of their flowers—which resemble a cross!

What really makes the Brassica family of vegetables superbly medicinal are two sharp-tasting phytochemical compounds buried within them, called sulphoraphane and diindolylmethane. These plant chemicals have demonstrated the ability to activate enzymes in the body that act to detoxify carcinogens before they can do cellular damage. Sulphoraphane has also been shown to cut off the circulation of nutrients to the tumor hence helping to treat existing cancer. According to the American Institute of Cancer Research, cruciferous vegetables have been shown to stop the growth of cancer cells for tumors in the breast, uterine lining, cervix, lung, colon and liver.

Here is a list of cancer-fighting cruciferous vegetables, try to eat some every day: horseradish, kale, collard greens, broccoli, cabbage, Brussels sprouts, kohlrabi, broccoli, cauliflower, bok choy, Rapini (broccoli rabe), cabbage, turnip root greens, rutabaga, kale, mustard seeds, arugula (rocket), watercress, radish, daikon, and wasabi.

New Year's Resolution: Eat less ADDED SUGAR

Americans eat an average of about 30 teaspoons of sugar a day (this equates to nearly 500 empty calories per day). “Added sugars” have made the American Heart Association (AHA) blacklist of foods that if eaten in excess contribute to heart disease—our nation’s leading cause of death in men and women. The AHA prudent guidelines on sugar intake call for an upper limit of no more than 100 calories per day in women (about 6 teaspoons of sugar) and 150 calories per day (about 9 teaspoons of sugar) in men.

How can you cut back on your added sugar intake? One way is to substitute non-calorie sweeteners like Splenda or Stevia into your day. Splenda tastes great and is perfect for baking. Stevia is the newer kid on the block…here’s what you need to know about Stevia:

Stevia is a non-caloric sweetener that comes from a shrub that is native to Brazil and Paraguay yet is grown primarily in China for worldwide distribution. Stevia has for years been marketed in the US as an herbal supplement due to pressure from the sugar/sweetener industry to keep it from sitting alongside the pink and yellow packets on restaurant tables. However, that is set to change shortly. Stevia, as a sugar substitute, is estimated to reach billions of dollars in the coming years as it has just reportedly received the green light for use by the top dogs, Coca Cola, Pepsi and Dr Pepper. As far as safety,  Japan has used it for decades, with no significant problems reported. According to the USDA, a 1 g serving  has just 1 calorie and about 1 g of carbohydrate. It has no fat and no cholesterol. If you like the taste, and it helps you to eat less added sugars (the real bad guys), then by all means include it in your diet!

Eat and drink too much and you won’t be merry!

This holiday season remember that drinks count—they are virtually empty liquid calories that add up quickly. I’m really not the scrooge (meaning I’m not trying to take away from your holiday fun but want to remind you of what’s healthier) when I suggest you pay attention to mindless drinking and remember that alcohol calories do sneak up on you. Toast the season with sparkling water and a twist of lime and you’ll start the New Year leaner and healthier. Or try a lighter version of a classic cocktail...the 5-0 cosmo!

Five Tips for Fending Off Holiday Weight Gain

Get off the “I’m on a diet” mindset. Now is no time to diet—in fact, a wonderful goal for the next six weeks is to simply maintain your current body weight so that the number on the scale reads the same on New Year’s Day as it does on Thanksgiving. You can accomplish this by allowing yourself (and planning ahead for) indulging in small amounts of your favorite holiday treats. But be sure to make sensible eating choices the rest of the time.

Exercise more to offset holiday overeating. Don’t let your shopping and party commitments squeeze out your workouts. Now more than ever is when you need to up your physical activity so that you can balance out the extra holiday splurges. Make a contract with your FT consultant to get an extra weekly workout in to cover your inevitable holiday indulgences.

Follow your Nutrition Together eating guidelines: Eat breakfast, don’t skip meals, drink all your calorie-free liquid, and eat small, frequent, lighter meals at home. Carry healthy snacks like fruits and veggies and light yogurt, and never, ever arrive HUNGRY at an event where holiday treats are being served. These yummy delights are impossible to resist when one is famished. Before you go, appease your appetite with some light snacks such as whole-grain crackers and string cheese, veggies and hummus dip, or a glass of tomato juice. And don’t forget to bring your own “lighter” holiday makeover dish to the party.

Use only small plates and load up on salad first if you attend a buffet. Take small tastes of the food and eat only what you love.

Limit alcohol consumption (liquid calories). Alcohol is highly caloric, plus it can sabotage your best laid plans by affecting your judgment. After a few drinks it’s much harder to refrain from eating all those rich gooey desserts. If you do drink, stick with the lighter choices: A 4-ounce wine or champagne weighs in at just 80 calories versus a 5-ounce cocktail, a heavy 300 calories. Try alternating an alcoholic drink with a sparkling water and lime.

Holiday Cooking Tips!

 Holiday Series: makeover tips for healthier and lighter holiday fare

Gobble, gobble, the HOLIDAYS ARE HERE! Don’t let them be a nutritional minefield. A few simple makeovers of some holiday favorites will lighten up your holiday yet still allow you to enjoy the festivities. Here are some last minute tips for helping you get through these holidays lean and fit:

Good: Sweet potatoes, white meat skinless turkey, plain green beans and carrots, cranberries.

Lighten them up: Mashed potatoes, gravy, pecan pie, pumpkin pie, creamy soups, and eggnog

Gravy:

Use a gravy strainer to strain off the grease. Add corn starch to strained and defatted broth to thicken.

Mashed potatoes:

Replace whole milk or cream with fat-free milk or fat-free half & half. Replace butter with half the amount of light margarine (trans fat free). Cut down on salt and use a dash of parmesan cheese instead (more flavor, less sodium). Use black pepper, garlic powder and dried parsley to season. Use Light Creamy Laughing Cow® cheeses in place of regular cheese.

Stuffing:

If you use a boxed or bagged stuffing mix, dilute it with 3 cups cooked brown rice, low sodium chicken broth, light margarine, and healthy fillers such as sautéed onions, mushrooms, celery, garlic, peppers, even try adding sliced apples, cranberries and walnuts!

Cranberry relish:

Mix cranberries with a small Valencia orange to add sweetness. Cut back on amount of added sugar and add a tablespoon of Grand Marnier. Add chopped walnuts.

Green bean casserole:

Omit cream soup and fried onion rings. For each pound of fresh green beans, combine the following and bake in a covered casserole dish at 350 ºF until bubbly (about 30 minutes): ½ cup fat-free half and half, 1 cup sliced carrots, 2 Tbsp minced dried onions, 2 Tbsp grated parmesan cheese.

Better yet, steam green beans and add sautéed mushrooms, shallots, balsamic vinegar, a touch of sugar and some sliced almonds and bacon bits for super tasty yet LIGHT.

Candied yams:

For each pound of yams, bake use ½ cup OJ plus cinnamon to taste and ¼ cup raisins. Add light margarine, reduced calorie maple syrup and a touch of mini marshmallows and you cut the calories in half.

Or…for the more traditional sweet potato casserole…use the “mini” marshmallows; replace butter with light tub margarine; and the brown sugar with Splenda® brown sugar blend.

Eggnog:

Purchase fat-free eggnog or make your own: 2 peeled ripe bananas, 1 cup fat-free milk or soy milk, ½ tsp ground nutmeg, 1 tsp rum extract. Puree all ingredients in blender until smooth.

Pecan pie:

Add oatmeal to the recipe, use a trans fat-free crust, substitute Splenda® brown sugar blend for brown sugar, substitute light margarine for butter, substitute Egg Beaters® for eggs. Use thawed fat-free whipped topping in place of whipped cream.

Eat like an Ikarian

Have you heard about the island of Ikaria, off the coast of Turkey, where people forget to die? The island has earned the title of a “blue zone,” meaning an area on earth where people live the longest. As a nutritionist, my first question is, of course, what do they eat? The answer is basically locally grown beans, greens and extra virgin olive oil—washed down with lots of red wine! (They also live a very low stress, active lifestyle with a strong sense of community.) So how about trying to eat like an Ikarian for a day by eating a plant-based diet without any commercial additives—at least for a day—try it, you’ll like it!

September is the Start of Soup Season!

Mmmmm---soup…warm and comforting, delicious, nutritious and super filling. And I’m not talking about the canned kind which is basically salt water chock full of bad fat and mushy veggies. Nope—I am referring to homemade soups—an inexpensive and incredibly tasty way to add in healthy legumes, vegetables, grains and extra virgin olive oil to your day. What’s more, soup has been proven to help with weight control by curbing your appetite and helping you to slow down at the main meal. So this fall and winter, ladle up a hot and savory bowl of soup, serve with a crusty loaf of whole grain bread and enjoy one of the many culinary pleasures of the fall and winter seasons!