Wonders of Water

Water - it is everywhere.  In fact it makes up the majority of the earth and of our bodies, yet most people have a very difficult time drinking enough water on any given day.  Why?  Well, probably the biggest problem is the endless supply of sodas, fruit juices, sports drinks, fancy coffee drinks, etc. that seem to be more easily accessed than clean refreshing water.  Many people started grabbing bottles of water and carrying them around and then came the information on how much trash was being created by all of those water bottles and even worse the cancer causing carcinogens found in the water from the plastic bottle.  Did you consciously or unconsciously stop carrying your water around again?  The bottom line, water is critical to every function of our bodies and in fact can help us have more energy and possibly lose weight.  So, if this is not motivation enough to find yourself a reusable water bottle and keep it close to you at all times, then I am not sure what is...

STAY SLIM WITH WATER
Drinking enough water helps you to feel fuller and ensures that you are not eating when dehydration is really the issue.  Replace calorie-laden beverages with water and you have gone one step further to stay slim.  Drinking more water also helps increase your metabolism, especially if you drink ice cold water.  Your body has to work to warm the water up, burning a few extra calories in the process.  If you find yourself starving in the middle of the afternoon, first ask yourself if you have had enough water during the day.  If you are still hungry after you have had a glass or two of water, then enjoy a healthy snack.

WATER BOOSTS YOUR ENERGY

Dehydration makes your feel tired and sluggish.  If you are drained and depleted, get a pick-me-up with water.  Water helps the blood transport oxygen and other essential nutrients to your cells, and a well-hydrated heart does not have to work as hard to pump blood throughout your body.

LOWER STRESS WITH WATER
70 to 80% of your brain tissue is water.  So it makes sense that if you are dehydrated, your body and your mind will be stressed.  To keep your stress level down, keep a glass of water at your desk or carry your bottle with you and sip regularly.  If you are feeling thirsty, you are already dehydrated.

BUILD MUSCLE TONE WITH WATER

Water helps lubricate joints and prevent muscle cramping.  Stay well hydrated so you can exercise longer and stronger without "hitting the wall".

NOURISH YOUR SKIN
When you are dehydrated, those fine lines and wrinkles are even deeper and your skin begins to sag more.  Water is nature's own beauty cream.  Water hydrates the skin cells and plumps them up, making your face look younger and less tired.  Water also flushes out impurities and improves circulation and blood flow, giving you a cleaner, clearer, and glowing complexion.

STAY REGULAR WITH WATER
Water is essential to good digestion along side fiber.  It helps to dissolve waste particles and passes them smoothly through your digestive system.  If you are dehydrated, your body absorbs all of the water for more critical functions like blood flow, heart, and brain, leaving your colon dry and making it more difficult to pass waste.

WATER REDUCES KIDNEY STONES
The rate of painful kidney stones is rising in adults and children because we are not drinking enough water.  Water dilutes the salts and minerals in your urine that form the solid crystals known as kidney stones.  Kidney stones cannot form in diluted urine, so reduce your risk with plenty of water.

ARE YOU DRINKING ENOUGH WATER?

The recommended amount of water is generally eight 8oz. glasses (64 oz) of water a day.  However, if you exercise or sweat heavily you may need more.  You may need less if you drink other beverages.  However, I would temper that with make sure you are drinking something that is a water equivalent and not dehydrating you further.  Caffeine and alcohol dehydrate you, so you need to make sure you are drinking extra water in combination with these beverages.


MAKE IT A HABIT

Drinking enough water and enjoying water is an acquired taste and habit.  You will have to make a focused effort to keep water around you all the time and drink more of it.  Over time, you will recognize your thirst earlier and also begin to enjoy the refreshing flavor.  It may help you to drink more water if you flavor it with fresh lemon, lime, berries, or cucumber.  Another great tip to drink more water is to force yourself drink water during your meal instead of a soda, iced tea, etc.  We unconsciously drink a lot during a meal and this can either make or break your diet if you are choosing water over soda.  Fruits and vegetables are packed full of water; you can hydrate while you eat if you focus on adding more fruits and vegetables to your diet.

Resource:  "7 Wonders of Water" WebMD

WHAT'S FOR DINNER
Tonight we are having a quick and easy dinner because I have the main ingredients prepared and stored in the freezer.  I have taken some pulled roasted chicken and cooked brown rice out of the freezer and thawed it in the fridge.  A roasted chicken from the store would work great as well.  Each time you prepare rice, make a double or triple batch and freeze in one to two cup batches.  There are some many quick and easy dinners that you can toss together in minutes if you have some of the time consuming items already prepared.

Chicken Fried Rice
Servings:  4

2 T Coconut oil
4 Scallions, thinly sliced
2 large eggs, lightly beaten
1 1/2 T minced garlic
1 T minced ginger
1 cup roasted and pulled chicken
3 cups brown rice, cooked
4 oz. frozen green peas
2 T soy sauce or liquid aminos
1 t sesame oil

In a very large skillet or wok, heat 1 T of coconut oil until very hot.  Add the scallion whites and stir-fry about 30 seconds.  Add the beaten eggs and scramble until set; transfer to a bowl.  Add remaining 1 T of coconut oil, garlic, and ginger and stir-fry about 1 minute.  Add chicken and stir-fry about 45 seconds to heat through.  Stir in rice, peas, and soy sauce and stir-fry 2 minutes.  Add eggs back to the pan with sesame oil and toss well.  Top with scallion greens and serve with a side of broccoli that has been tossed with olive oil, a little soy sauce and freshly ground black pepper and roasted in the oven about 10 to 12 minutes.

Here's to fresh, fast, and fantastic food!

Organic and On Budget

Everyone is in a different place when it comes to the organic versus conventionally grown spectrum.  Some are 100% organic right down to the clothes they wear, while others would not even contemplate wasting their money on the “hype”.  However, from my many conversations and questions during my speaking engagements, I can tell you that most people are somewhere much closer to the middle.  I think most people would agree that there is absolutely benefit both to the body and the environment from buying organic food, however the question becomes how much benefit and does that benefit outweigh the higher cost of organic foods.  It is a very valid point, especially in these extremely challenging economic times.  Here are some tips to help you balance the cost and benefit of organic food and still stay within your budget.

IF YOU CAN PEEL IT, BUY CONVENTIONAL

While you cannot eliminate pesticides completely by tossing the peel, you do eliminate a significant amount.  So, if you are going to peel a fruit or vegetable then buying certified organic may not be worth the extra cost.  This includes things like oranges, kiwi, avocados, bananas and mangos.  However, I would remind you that the skin is the most nutrient dense part of the fruit or vegetable, so buy organic sweet potatoes and cucumbers and eat the skin for extra nutrients and fiber.  For fruits and veggies that you cannot peel – like red peppers, grapes, pears, berries, and kale – buying organic is a smart splurge.

SHOP THE SEASON

One of the best ways to enjoy more organic produce is to buy those items that are in-season.  Berries are a great example of an item that can be purchased very reasonably organic while in-season, however when out-of-season you may need to get a second mortgage to support the habit.  Eating seasonally not only contributes to your bottom line, but it also benefits your health.  Seasonal produce is higher in nutrients than when it is purchased out-of-season and has been grown in a greenhouse.  Many times when you purchase an out-of-season item it was only available because it was grown on the other side of the world.  So by shopping in season, you are helping the environment and “local” farmers.

JOIN A CO-OP

If you have not already tried a local co-op or farmers market, you should give it a shot as soon as possible.  Most co-ops offer local and/or organic produce at a very reasonable price.  You will be forced to eat more seasonal foods, support local farmers and a cleaner environment.  If you live in the Houston area and want a fantastic bargain on amazing organic and often locally grown produce, check out the Rawfully Organic Co-op.  I have not purchased from them, but Central City Co-op is another one in the area.  Do an online search for co-ops and farmers markets in your area, it will be worth it.

SKIP THE CONVENIENCE PACKAGING

Packaged organic veggies, fruits and lettuces are of course extremely pricey because you are paying for someone else to prewash and pre-chop them.  Switch to whole vegetables, fruit, and heads of lettuce, do a little prep work yourself, and you can afford to buy more organic produce.  The additional benefit is that whole produce has a longer shelf-life than prewashed/pre-chopped items, so you will through less food away.

BUY CONVENTIONAL RICE, BREAD, AND PASTA

Instead of spending the extra money on organic grains, focus on whole grains, like brown rice and whole wheat pasta.  Consuming more whole grains has a much larger impact on your health than choosing organic or not.  You can decrease your total mortality rate by 15% by consuming more whole grains.

BUY STORE-BRAND ORGANIC

Almost every state and national grocery chain now offers an in-house organic brand.  Whole Foods offers the widest variety of products that I have found.  The price of the store-brand organic products are almost always less expensive than the national organic brands and the stores are more likely to have coupons and specials on the in-store brands.

DIG DEEPER TO UNDERSTAND

Ask the butcher the difference between the organic chicken and the no-hormone, no-antibiotic, vegetarian diet chicken.  What you will find, is that there may not be much difference.  At Whole Foods, the difference is that the non-organic chicken was not fed an organic vegetarian diet, but a vegetarian diet.  Given that the non-organic chicken is $2-3 a pound cheaper than the certified organic, that may be a great way to save.  However, you do have to be careful and ask, because all grocery stores to not have non-organic meat that is no hormones, no antibiotics, vegetarian diet.  Milk and cheese are another place that you may be able to buy non-organic and still get most of what you are looking for at a lower price.  Read the labels, it will explicitly say if it is no-hormone, no-antibiotic, vegetarian fed.  Many national grocery stores now offer an in-house brand of milk that is not organic but is produced by farmers that pledge not to use artificial growth hormones.  These offerings are usually about half the price of certified USDA organic.

BUY ORGANIC EGGS

Eggs with the official USDA Certified Organic seal contain less saturated fat and more omega-3s and beta carotene than their conventional counterparts.  However, it might not be worth your money to spend extra for eggs labeled “cage-free”, “free-range” or “all-natural”, as those terms are not closely regulated.

BUY GRASS-FED MEAT

“Pasture-raised” or “grass-fed” red meat can be about twice as expensive, but it contains more heart-healthy omega-3s and other good fats.  By limiting your meat consumption to once a week and buying lower cost cuts like chuck, flank, or skirt steak – you won’t be paying for fat and bone.  On the other hand, if you are like me and you really love a great grass-fed tenderloin filet that is unfortunately very pricey – have it every once in a while, eat a small portion, and savor every bite!

BUY ORGANIC CHICKEN IN BULK

Organic chicken offers some of the same health benefits (more nutrients and less fat) as organic beef, but it is much cheaper.  Save up to 20% on the supermarket price by stocking up at clubs like Costco.  Another way to save on organic chicken is to buy the whole bird instead of breasts and thighs.  Chicken freezes great, but you have to remember to thaw it in the refrigerator overnight for a good product.

If you are interested in getting a hands-on lesson in getting the most bang for your buck at the grocery store, learning about new products to save you time and effort, and how to make the best choices for your family, contact me to schedule a grocery store tour. 

Resource:  Rachel Ray Magazine October 2011

Living Gluten-Free

Gluten, the protein in wheat and other cereal grains such as barley and rye, can be a problem for those with celiac disease or some sensitivity to gluten.  Fortunately, fresh fruit, fresh vegetables, eggs, most dairy products, meats, fish, and poultry are already gluten-free.  Of course where it gets very challenging is pancakes, pizza, sandwiches, or other recipes that normally contain wheat flour.  All of that being said, the 18 million Americans sensitive to gluten and the 3 million diagnosed with celiac disease have forced food producers to get creative and  meet the needs of the population.  The quantity and quality of gluten-free products has come such a long way in the past few years.  In many markets, you can now find a significant portion of an aisle focused specifically on these products.  If you have been told that you have a gluten sensitivity or celiac disease or even if you are interested in trying a gluten-free diet to see if it eases some of your gastrointestinal issues, here are some tips to getting to gluten-free.

Reading Labels

If you are eating a gluten-free diet, you have to have to keep a close eye on food labels.  Some obvious red flags would be wheat, wheat gluten, barley, or rye.  There are also some sneakier gluten.  Malt, which is made from barley, and hydrolyzed vegetable protein (often contains wheat) are two terms to watch.  Oats do not contain gluten but may be contaminated with wheat gluten and may increase symptoms, such as abdominal pain, bloating, and diarrhea.

Good-bye to Bread... Mostly
Saying good-bye to bread is probably the most difficult step in going gluten-free.  A major staple of the American diet, this includes white, wheat, marble, rye, as well as bagels, muffins, croissants, hamburger buns, scones....  However, don't get to depressed because there are some alternatives.

Gluten-Free Bread
As I mentioned earlier, most health food stores and many national grocery stores now carry gluten-free items including breads, bagels, etc.  Most are made from rice or potato flour instead of wheat products.  Read the labels carefully and make sure that it says 100% gluten-free.

Cereals

Most traditional breakfast cereals are also off-limits if you are eating a gluten-free diet.  Obviously cream of wheat is out, but so are many other favorites like Cheerios because it contains wheat starch, Frosted Flakes because it uses malt flavoring.  Corn and rice cereals are good breakfast alternatives, but again it is important to read carefully, as some also contain malt.  Read the list of ingredients and make sure it does not contain wheat, barley, rye, or malt.

Arrivederci, Pasta?
Well, fortunately you do not have to say arrivederci anymore.  Now they are making great alternatives out of brown rice, buckwheat, and quinoa.  You do have to say farewell to pasta in most restaurants and when eating away from home because it most certainly contains wheat no matter what the shape.

Rice and Potatoes
On a gluten-free diet, your new best friends will be the filling and flexible rice and potatoes.  You can top them with just about anything, mix them into meals, or enjoy them on their own.

Beware of Breaded Foods
Check the ingredients, but the crunchy coating on most chicken nuggets and fish sticks is generally made from wheat flour.  If you need an alternative for breading, crunch up your favorite gluten-free cereal or savory rice cakes and use it instead of bread crumbs.  Better yet, skip the breading all together and enjoy lean meats without any additives and you will be eating right for a gluten-free diet.  Do keep in mind that hot dogs and deli meats are processed, so check the ingredients for additives that might contain gluten.

Don't Forget Whole Grains

While it is critical to remove all wheat when eating a gluten-free diet, it does not require you to remove all whole grains.  In fact, given the importance of whole grains in a healthy diet, it is critical that you stay focused on including whole grains into your diet.  Some great options include brown rice, quinoa, buckwheat, amaranth, and rape.  Oatmeal does not contain gluten but can be contaminated with gluten from wheat and does sometimes cause issues for those with celiac/gluten sensitivity.  Many of the gluten-free products available today also contain the whole grain, including crackers, pastas, cereals, etc.

Satisfying a Sweet Tooth
Unfortunately, you will not be able to enjoy traditional cakes, pies, and cookies, but there are other ways to satisfy your sweet tooth and have a celebratory treat.  Marshmallows, gumdrops, and plain hard candies are all gluten-free.  But don't stop there.  Look for specialty bakeries that may create custom-ordered gluten-free cakes and pies, or grab one of the cake mixes in the gluten-free aisle and give it a try.

Celebratory Drink

Yes, most beers are made with barley malt.  There are some gluten-free beers available, but I am not a beer drinker, so I cannot speak to the taste.  It is best to check with your doctor to make sure that these are safe for you.  The good news, wine and liquor are generally gluten-free, so you can still raise a glass and offer a toast, no matter what the occasion.

Staying Positive
When taking on the gluten-free challenge, it can be very easy to get bogged down in the "No's".  To make an easier transition, you must stay focused on all of the great options that are out there for you beyond rice, potatoes, and wine.  Don't forget about eggs, fish, meat, fruits, vegetables, beans, legumes, and milk products.

Note:  When using frozen or canned fruits and vegetables, check for additives that might contain gluten.  The same goes for processed cheese spreads and flavored yogurts.

Dining Out
Eating at restaurants can certainly be a challenge when maintaining a gluten-free diet.  Don't be shy, talk with your server or the chef and explain your dietary needs.  Most will do everything they can to satisfy your needs.  When in doubt, go for the simply grilled lean protein and vegetables.

For most people with celiac disease, even small amounts of gluten can cause symptoms like gas and bloating, changes in bowel movements, weight loss, fatigue, and weakness.  That is why going gluten-free can be a big help, no matter the severity of the symptoms.  It is important to talk with your health care provider before making any major dietary changes.

Gluten-free Diet and Autism
Some parents believe a gluten-free diet can help children with autism, although the idea is controversial.  The theory suggests children with autism are sensitive to gluten, and avoiding the protein can improve certain symptoms, such as speech or social behavior.  Currently, there is not enough research to confirm or refute the effectiveness of gluten-free diets in people with autism.

As you can see, eating a gluten-free diet can be challenging, certainly as you acclimate to the change.  Fortunately, for those with gluten issues, it can make a major difference in their lives.  There are so many gluten-free alternatives today and the varieties will only continue to expand as well as the quality of the products, making it easier for people to live a life gluten-free.

If you need more help in creating a family friendly diet that is also gluten-free, contact me.  I will work with you to gain more gluten-free knowledge, learn more about available products, as well as provide recipes and support necessary to adapt to a gluten-free diet for one or all members of your family.

Source:  "What is a Gluten-Free Diet?" WebMD, "Gluten-Free Baking" Natural Awakenings Publication

WHAT'S FOR DINNER
Pizza is a staple in most American households, especially one with children.  Here is a gluten-free version that will satisfy the whole family.

No-Knead, Gluten-Free Pizza Dough
Serves:  8-12

Ingredients
1 cup stone ground brown rice flour
1 cup tapioca flour or potato starch
1 cup garbanzo bean or chickpea flour
1/2 cup cornstarch or corn flour
1 T xanthan gum
1 T instant or bread machine yeast
1 1/2 t fine kosher or sea salt
3 large eggs or equivalent substitute
1 t cider vinegar
2 T agave nectar or honey
3 T vegetable oil, such as canola, corn, or light olive oil
1/2 cup unsweetened applesauce
1 cup lukewarm water, about 100 degrees

Spoon the flours and xanthan gum into a measuring cup, level with a knife, then dump into a large bowl.  Add the yeast and salt to the flour.  Stir together with a wooden spoon.  Lightly beat the eggs in a small bowl.  Add the brown sugar, vegetable oil, applesauce, and water and whisk until thoroughly mixed.  Pour the liquid into the flour mixture and whisk until arriving at a smooth, very loose, batter-like dough.  Cover the bowl with plastic wrap and let rise at room temperature, about 72 degrees, for 2 hours or until the dough has risen to nearly the top of the bowl and has a thick, golden, mashed potato-like appearance.

Line a large sheet pan with parchment paper.  To form the pizza, transfer the dough to the prepared sheet pan.  Using a water-moistened spatula or just hands, spread the dough into a 14 X 10" rectangular shape.  Cover with a tea towel and let rest at room temperature for 40 minutes.

Preheat the oven to 350 degrees.  Spread your preferred sauce and toppings over the dough and bake for 25 to 30 minutes, or until the crust is lightly browned and the pizza is bubbling.  Transfer to a rack to cool.  Slice and serve.

Source:  Adapted from 200 Fast & Easy Artisan Breads by Judith Fertig
  

Here's to fresh, fast, and fantastic food!


 

Fan the Flames - Burn More Calories in Less Time

Do you want to burn more calories and do it in less time?  Stupid question, right?  Well, there is no gimmick, there is no pill, no cream, no crazy exercise machine - the magic is in the INTERVAL.  Interval training has been around since the 30's when it was developed in Sweden.  You probably heard it called "fartlek" if you did high school track, it means "fast play" in Swedish for its bursts of speed in various lengths and duration.  Intervals are an athletic training system that combines short bursts of high intensity activity, called intervals, with rest periods or periods of low intensity activity.  By alternating the two throughout your workout, your body is forced to exert more energy than it would if you did a steady, continuous activity at moderate intensity.

Short on Time?
Who is not short on time these days?  The best part of interval training is that it does not require the same length of workout to get the same outcome.  Instead of hopping on the elliptical machine and exercising while you read a magazine for 45 minutes, do 15 to 20 minutes of interval work.  It will be more challenging, but it will go much faster, and you will like the results that you see.  These workouts are very fun and a great way to shake up your routine and at the same time burn extra calories.

Interval training requires your body to use different types of fuel for energy.  It stresses your body in a positive way and forces it to adapt.

Losing Weight

According to the American College of Sports Medicine, short, high-intensity activities burn more calories than longer, low-intensity aerobic workouts.  Which is why it is of course one of the best ways to lose weight.

Interval training is accomplished by adjusting several things in the workout:  the length or duration of the intervals, the length or duration of the rest period, and what activity you are doing during the rest period.  An increase or decrease in activity level corresponds to and increase or decrease in heart rate, and that is where the extra calorie burn comes in.  However, it is not really how fast your heart beats that makes the difference, it is how quickly it slows or "recovers".

How to Apply It
You can add interval training to your normal activity such as running or walking.  Begin running at a moderate pace for a few minutes, then increase your speed for 30 seconds to a minute.  After each interval, allow your heart rate to decrease.  Of course, you are aiming to lengthen your intervals and increase the intensity of the intervals, and shorten your recovery periods over the long-term.  This can be done similarly on a treadmill  using speed and incline for your intervals, on the rowing machine, elliptical machine, or in the swimming pool.

Super Burn - Intervals with Strength Training

As a American College of Sports Medicine certified personal trainer, interval training is a critical part of my approach with clients.  However, most of the time I add one more important part of fitness to my sessions  which is building strength while burning maximum calories through interval training.  By getting off the treadmill, elliptical, etc. and getting moving with me, you can double the effectiveness of your workout and continue to burn more calories long after you have stopped sweating.  Even better, I will give you a max-calorie burning cardio/strength workout without leaving your home.  No more hitting the snooze - I will be at your front door in five minutes.  If you do hit the snooze, I will be calling you on the phone from your front porch.  After all, have you ever regretted a workout?  No way, it is just getting yourself to do it that is usually the problem.  Need even more motivation?  I will be right beside you doing every move with you, dripping with sweat, and breathing hard just like you.  I offer 30-minute and one-hour sessions for individuals and groups up to 4.  Make working out fun again, contact me for your FREE TRIAL SESSION IN YOUR HOME TODAY!


WHAT'S FOR DINNER?
Spinach is one of my families favorites, especially raw or mixed into dishes like pasta, pizza, lasagna, etc.  However, if you have ever eaten at a nice steak place, you probably tried and fell in love with creamed spinach.  You may have even convinced yourself that it was ok that it was drowning in cream, butter and cheese because it was spinach.  Well, it definitely does taste good, but unfortunately it has so much saturated fat and calories that I cannot enjoy it.  So, we were having some beautiful grass-fed beef tenderloin filets on Sunday evening along with sweet potatoes (it is not a steak dinner without sweet potatoes to me) and I really wanted to have spinach.  So, I created this very decadent tasting, but very light version of creamed spinach.  The kids gobbled it up, and Greg, who can guiltlessly enjoy steakhouse creamed spinach, loved every bite.  I hope your family loves it too!

"Creamed" Spinach
Servings:  4

Ingredients
1/2 cup fat-free evaporated milk
1/2 t garlic, finely chopped
1/2 t flour
1/2 cup Parmesan cheese, grated
1/8 t nutmeg, grated
Coarse sea salt and freshly ground pepper, to taste
10-12 oz. fresh baby spinach leaves

Directions
Heat a medium-sized saute pan over medium-high heat.  Add the milk and garlic and stir to combine as the milk heats.  Add the flour to the milk and whisk vigorously and continuously as the mixture comes to a gentle boil.  Reduce heat to low and continue to stir as sauce thickens.  Remove from the heat to add nutmeg, salt, and pepper.  Return to low heat and add the cheese.  Add 1/3 to 1/2 of the spinach, depending on the size of your pan and stir spinach into sauce as it wilts.  When there is more room in the pan, add more spinach and continue process until all spinach is wilted into the sauce.  If sauce seems too think after all spinach is wilted, add a couple of tablespoons of evaporated milk and stir.  You can keep spinach warm on a very low burner until the rest of the meal is ready to serve.  If you prefer, you could pour the spinach mixture into a casserole and top with a small amount of Parmesan cheese and breadcrumbs.  If serving immediately, place under a broiler for a few minutes to crisp the bread/cheese topping.  If serving later, remove from fridge and place in a 350 degree oven for about 20 minutes to heat spinach and crisp topping.

Here's to fresh, fast, and fantastic food.

Reducing Type 2 Diabetes Risk

In 2010 26 million Americans were diagnosed with Type 2 diabetes, the seventh leading cause of death in the U.S., according to the Center for Disease Control.  Type 2 diabetes affects every part of your life and beyond the individual that has the disease, it affects each and every American with or without the disease because it costs taxpayers billions of dollars each year.  This disease, like other lifestyle diseases such as heart disease, which are affecting exponentially more people each year, are a major cause for our very serious health and economic issues is this country.  All of that being said, the fantastic news is that they are lifestyle diseases and by changing your lifestyle you can significantly reduce your risk of becoming diabetic.  An article in the Wall Street Journal yesterday by Jennifer Corbett Dooren highlights the ways to reduce the risk and goes further to show how significant each risk factor is in preventing type 2 diabetes.

Adults, middle-aged and up, can cut their risk of developing Type 2 diabetes by as much as 80% by adhering to a combination of five healthy-lifestyle habits, a new analysis shows.

Many studies have shown having a healthy diet, exercising, maintaining normal body weight, not smoking and consuming alcohol moderately can lower one's risk of developing diabetes and other diseases.

The new analysis from the National Institute of Health examined these individual factors to see how each - alone and in combination - contributes to a reduction in the chance a person will get the disease.  The research will be published in the Sept. 6 issue of the Annals of Internal Medicine.

The analysis shows keeping just one of these five healthy-lifestyle factors can reduce the risk of developing Type 2 diabetes, the most common form which 26 million people were diagnosed with last year.  It is the seventh leading cause of death in the U.S., according to the Center for Disease Control.

More than 200,000 people who are part of the larger NIH-AARP diet-and-health study and were between ages 50 and 71 when the study began in 1995 were involved in the analysis.  At the study's start, participants had no signs of heart disease, cancer or diabetes.

Study participants filled out detailed questionnaires about what kinds of foods they ate, whether they consumed alcohol and if they were current or former smokers.  People were also asked how often they exercised, and provided weight and height so that body mass index, or BMI, could be calculated.  Study participants were followed for about 11 years.  During that time, about 10% of men in the study and 8% of women developed diabetes.

Researchers led by Jared Reis, an epidemiologist at the National Heart Lung and Blood Institute, grouped study participants into lifestyle categories ranging from "best" to "worst."  People in the best category had all five healthy-lifestyle factors, while those in the worst had none.

For diet, people received a score of one to five based on fruit and vegetable consumption, the amount and type of fat they ate and other factors.  Those who scored in the top 40% were considered to have a healthy diet.  Exercising three times a week for at least 20 minutes, and being a nonsmoker for at least 10 years were two additional healthy-lifestyle factors.  Alcohol consumption of no more than one drink a day for women and two for men was considered as another factor, along with weight.  People with a BMI of between 18.5 and 24.9 - a body mass measure that is considered normal - were counted as being in the lowest risk category for weight.

Dr. Reis said the average study participant has two out of five healthy lifestyle factors.

Overall, researchers found that body mass index had the strongest association among the factors for diabetes risk.  When looking at BMI in isolation, men of normal weight were 70% less likely to develop diabetes than overweight or obese men, while normal weight women were 78% less likely to develop diabetes.

In seperate calculations of how factors add up to reduce risk, researchers found that men and women whose diet and exercise both were considered in the healthy range were just under 30% less likely to develop diabetes.  When being a nonsmoker was added to diet and exercise, those people were about one-third less likely to develop the disease.

Men who also consumed alcohol moderately, in addition to the previous three factors, were 39% less likely to develop diabetes while women were 57% lower odds, suggesting the alcohol factor played a bigger role in women than men.  And when BMI was added to the other healthy lifestyle factors, men were 72% less likely to develop diabetes, while women had an 84% lower risk.

Although weight is one of the most important factors in diabetes development, Dr. Reis said that even overweight people can lower their odds of developing diabetes if they adopt just one other healthy lifestyle habit such as exercising three times a week.

Are you at an elevated risk of Type 2 diabetes or another lifestyle disease?  The good news is that getting this disease is not a foregone conclusion; you can significantly decrease your risk by just working on one factor, such as exercising three times a week or eating a healthier diet.  It is easy to say that you can eat healthier or lose weight, but it is not always as easy to make it happen.  I walk side by side with my clients every step of the way, teaching them how to eat for a longer healthier lifes, working through behavioral and emotional challenges, and teaching them how to enjoy exercise to make a real impact in their health.  Let me help you reduce your risk and live a fuller healthier life.

WHAT'S FOR DINNER?

After swimming tonight, we came home to make a very quick pizza dinner together.  We started with a pre-made "Kabuli" Whole Wheat pizza crust from Whole Foods and then topped it with Muir Glenn Cabernet marinara sauce, cover the sauce with fresh baby spinach leaves, top the spinach with thinly sliced button mushrooms and tomatoes.  Finally, finish the pizza with shredded part-skim mozzarella, a little feta cheese and freshly basil.  Grayson brought the basil home from school today, so she was thrilled to help make the pizzas but especially to add the basil.  Pop the pizza in a 450 degree oven for 7 to 10 minutes and WOW!  Such a quick and easy dinner and packed with healthy and delicious toppings.

Here's to fresh, fast, and fantastic food!

A Smart Start to the School Year

Congratulations, most of you have now made it through the first week of school and some are still looking forward to the big kick-off.  We all know that January 1^st starts the new year, but I have to say that the beginning of the school year also feels like a big new beginning, and also worthy of some new-year goals or resolutions.  There are the obvious ones of course: to do well in school, to not procrastinate, to get enough sleep, or maybe to not overschedule your family.  But don’t forget the equally important ones of eating healthier foods and getting enough physical activity.  After all, eating nutrient-dense meals and snacks, avoiding processed, sugary foods, and getting about an hour of physical activity a day can boost brain development, improve concentration, and give your family the energy they need to make it through the long school and work days ahead.

We spend so much time and money making sure that our kids are in the best schools and are getting a great education, but are we focused enough on feeding their brains?  Kid’s brains are developing so quickly and it is critical that we feed their little brains and bodies with the most high quality, vitamin and mineral packed foods possible.  Elizabeth Fassberg, a nutritionist with the Jamie Oliver Food Foundation says, “Science has shown that food effects kids’ memory, attention, and cognitive skills.”

It really does not have to be complicated or take a great deal of time, in fact Kari Kooi, RD at The Methodist Hospital says, “Eating for more brain power boils down to three basics:  eat at regular intervals, stay hydrated, and eat close to the ground.”  To make sure that we are feeding those brains and bodies so that your kids can make 2011 a great school year, here are some key nutrients to keep on your radar screen.

Vitamin A

It is critical for eyesight, especially color and night vision.  Vitamin A will ensure that your child can see the blackboard and the soccer goal.  Beyond eyesight, it also gives the immune system a boost, and we know that is critical when they start sharing germs with all of their classmates.  Get Vitamin A from orange vegetables and fruits such as carrots, cantaloupe, and sweet potatoes.  Fortified milk is another source of Vitamin A.

B Vitamin

B Vitamins (also called B Complex – there are a lot of them), which include thiamin, riboflavin, niacin, folate, pantothenic acid, B6, B12, and biotin, help your body make and use energy.  This group makes sure that you can make it all the way through that long test and to the end of the race.  B Vitamins also make red blood cells that move oxygen throughout your body.  B Vitamins come from just about every food group.  Whole grains, fish, chicken, meat, leafy greens, and dairy are some of the very best sources.

Vitamin C

Vitamin c is of course important to boost our immune system so we can fight infections, but it also helps heal cuts and wounds and is especially important for keeping your body tissue in good shape, like your gums, muscles and that really important muscle – your heart.  Citrus fruits are a great source as well as cantaloupe, strawberries, tomatoes, broccoli, kiwi fruit, and sweet red peppers.

Vitamin D

For strong bones and teeth, kids need Vitamin D every day.  It helps the body absorb calcium so it can build bones.  Vitamin D is not only important to your bones, but actually critical to every function of the body.  You can get it from food as well as from the sun through your skin.  There is of course much controversy over getting it through your skin given the harmful effects of UV rays.  Experts recommend no more than 10 minutes of sun exposure a day to get this important vitamin.  There are many foods that can also provide you with the recommended amount of Vitamin D, such as fortified milk, fish, eggs, and fortified cereals.

Calcium

Calcium helps you build strong bones and teeth.  If you don’t get enough of this mineral when you are young, it can lead to osteoporosis later in life.  Dairy is the best source of calcium.  A few servings of low-fat milk, yogurt and cheese every day will keep those bones strong and supportive.

Choline

Choline is an essential nutrient that allows your nervous system to speed messages throughout your body and gives cells their structure.  Our bodies do not make choline, so we have to get it from foods such as eggs, fish, beef, chicken, and broccoli.

Iron

Iron is important to help pump blood throughout our bodies.  Iron is found in hemoglobin, the part of the red blood cells that transports oxygen to the rest of the body.  Lean meats are of course a great source of iron, but others include beans, dark leafy greens, and iron-fortified cereals.

Magnesium

Magnesium is a building block of the body’s cells and it is also important to energy production.  A diet rich in magnesium will help keep your child’s heart pumping strongly into adulthood.  Great sources of magnesium include bran cereal, brown rice, tofu, beans, almonds, and other nuts.

Potassium

Potassium is critical for blood pressure – keep that heart pumping and muscles contracting when kids run around the playground or down the field.  In fact, almost every cell and organ in the body needs potassium to work as well as it should.  Bananas are packed with potassium, but you can also find it in sweet potatoes, white beans, milk and yogurt.

Zinc

Cold and flu season is just around the corner and zinc may help fend off at least some of those germs by helping the immune system.  Zinc also helps your body produce proteins and DNA – critical to growth and development.  Get your zinc from chicken, beans, and cereals fortified with zinc.

Variety is Key

The very best way to ensure that your child is getting the nutrients that he or she needs is by eating a variety of foods and of course with as little processing as possible.  The more colors you can get into your diet (no I don’t mean red 40 and blue 1), the easier it is to get the essential nutrients your body needs.  We are all visual eaters, but especially kids, so a colorful plate is not only more nutritious but more enjoyable as well.

Picky Eaters

Worried about your picky eater missing out?  There are of course daily vitamins and supplements to help, but the best sources of these nutrients are real whole foods.  Your picky eater does not have to stay a picky eater forever.  I see amazing transformations every day with my clients who are working to improve or eliminate their picky eating problems.  Just last week a client told me that her 4 year old has now decided that she loves raw baby spinach leaves.  This is the same little girl that only two- months ago would not eat a single vegetable besides grated carrots on a rare occasion.  You, of course, cannot just flip a switch to transform your picky eater, but by making a commitment and allowing me to lead you step by step you will see an amazing difference.  Imagine being able to sit down to one meal and have the entire family enjoy it.  It is absolutely possible, but the first step is to contact me.  You do not have to live in the Houston area to get my help in your transformation to a healthier lifestyle; I do consulting via Skype and/or telephone as well to meet the needs of clients anywhere.

A new academic year has begun; make a healthier lifestyle for the entire family your goal – I want to help you achieve it!  

Resources:  “Essential Nutrients for Kids A to Z”, WebMD; Houston Chronicle “Brain Foods Help Send Kids to the Head of the Class” by Monica Rhor

WHAT'S FOR SNACK?

Who would have thought that you could make such a delicious snack out of kale.  Yes, it is still very green, but if you can just get your kids to try one they might not be able to stop eating them - a great problem to have!

Crispy Kale Chips

Ingredients

·        1 bunch kale, washed and dried well

·        1 tablespoon olive oil

·        Kosher salt and freshly ground black pepper

·        1 teaspoon brown sugar (optional)

Directions

Preheat oven to 300 degrees F.

Tear the leaves off the center rib of the kale and tear into large pieces. Place leaves in a large bowl and drizzle with olive oil and toss until completely coated.

Divide kale between 2 baking sheets. Arrange in a single layer and sprinkle with salt and pepper. Place in the oven and bake for 25 minutes, or until crisp. Place in a serving bowl and sprinkle with brown sugar, optional.

Be sure to place the kale in one layer on the sheet tray. Overcrowding will steam the kale rather than crisp it.

Here's to fresh, fast, and fantastic food!