How to Increase Your Metabolism

The most common question from guests is "How do I increase my metabolism?" They usually want to find some culprit that they could easily give up or a magic food to add here and there. Increasing metabolism comes down to doing a few things consistently, and you have probably heard them from me before.

• Eat consistent meals. How many of you know someone who says, "I don't know why I am overweight, I only eat one meal a day." The fastest way to gain weight is to eat one meal a day. You set yourself up to store calories rather than use them. If your body knows it will be getting breakfast around the same time every day, and then a few hours later it knows it will be getting lunch, it will use those calories from breakfast for fuel because it knows it will be getting more later. But if you aren't eating consistently and meals are sporadic, your body will want to conserve as much as possible. As I say often, Food = Fuel. Don't go longer than 4-5 hours in between meals and add snacks if needed.
• Balance meals. Remember the plate? How could you forget! Half fruits and veggies, 1/4 whole grain and 1/4 lean protein. This will give you energy, protein for building lean body mass and fiber and nutrition to keep you full and satisfied. Balanced meals are essential for optimal performance and metabolism.
• Exercise. Use both aerobic exercise and strength training to build lean body mass and burn calories. This will allow you to burn more calories than you would otherwise. Metabolic rate does decline with age but the bigger issue with most elderly Americans is that they have become less active. Fitness can be achieved at any age and will help to maintain metabolic rate. Exercise will also give you a healthier mindset which encourages healthier behaviors.

There you have it. The same principles that help you lose weight will help you keep it off. The point is that this has to become a lifestyle instead of a diet. There are no quick fixes for weight loss or metabolic rate. You will see results being consistent 90% of the time. Commitment to a healthy lifestyle is essential.

Emily Fonnesbeck RD,CD

Healthy Ethnic Cuisines

I love ethnic food. There is such a variety of fun flavors, spices and different types of grains, fruits and vegetables that exist in various places around the world. So I was very happy to see this article on healthy ethnic cuisines (click the link) appear the other day.

The article discusses 10 different ethnic cuisines that are generally healthy. It's important to understand, though, that the article is talking about the authentic ethnic cuisine itself and not the 'Americanized' version, which tends to be higher in fat and calories. I was interested to see that the list included several of my favorites.

Some of the cuisines mentioned are not particularly surprising. The benefits of Mediterranean foods are touted regularly, so the fact that Greek and Italian cuisines were on the list was not unexpected. Similarly, Japanese cuisine, which uses a lot of fresh vegetables and seafood, is generally known for being fairly healthy.

But some of the cuisines making the list are perhaps less well known. Indian food, for example, happens to be one of my favorites. The article talks specifically about some spices used in Indian cooking like ginger, turmeric and garam masala that have great health benefits. Although some Indian dishes can be high in calories and fat due to butter, cream or coconut milk, there are many healthy options, including:

• Aloo Gobi--a mixture of cauliflower and potatoes with onions and lots of great spices that contain antioxidants
• Tandoori--different types of meat cooked in a clay oven. These can be some of the leanest items on the menu
• Dal--basically like a lentil soup with lots of spices. A great dish for providing vitamins, minerals and fiber
• Raita--yogurt-based sauce similar to Greek tzatziki

Two of my other favorite cuisines made the list as well--Vietnamese and Thai. I have long been a fan of Vietnamese food, particularly a noodle soup dish called pho. It's made using a light broth and various herbs and spices, with noodles and lean beef. Fresh bean sprouts, cilantro and mint are wonderful accompaniments. Another healthy favorite are summer rolls, which consist of thin sheets of rice paper filled with lean meats, vegetables and rice noodles. Unlike spring rolls or egg rolls, summer rolls are not fried, which make them a healthier option. In general, Vietnamese food tends toward the healthy due to the use of vegetables and fish as well as light broths and herbs to cook and season rather than oils or coconut milk.

Thai food has been gaining popularity in recent years. This cuisine uses herbs and spices like ginger, turmeric and lemongrass, which all have great health benefits. Although some Thai dishes can be higher in calories due to the use of coconut milk, many healthy options exist. Tom Yum soup, for example, is a flavorful soup that has lean meats, mushrooms and many healthful herbs and spices. Chicken satay and grilled meats can be healthy choices. Country-style curries tend to be healthier curry options, as water is used in place of coconut milk. Many Thai restaurants will serve summer rolls as well.

I love eating a variety of food. Partaking of different authentic ethnic cuisines is a great way to increase variety and try different types of fruits, vegetables, grains, herbs and spices. Check out the article to see the other healthy ethnic cuisines described.

Rachel Cope MPH, RC, CD

Freshman 15

A common question from young guests is "How do I avoid the Freshman 15?" I will be honest, I often feel like this age group is looking for an easy answer. Ultimately, it comes down to priorities. If your goal is to stay healthy and fit, then your actions have to fit that goal. Here is a link to an article for more information. My advice would be to:

1. Stay active. Incoming freshman may come from a background of high school sports, or at least they have had a set social group in which to stay active. Moving to a new place outside of their comfort zone may contribute to a sedentary lifestyle. Find fun, social and easy ways to stay active like joining an intramural sports team, walking to class, finding a new running partner or using the university's fitness center.

2. Keep the plate in mind. Eating in the dining hall will provide numerous options. With food so widely available, it may be easy to overeat. Stick to the plate rule, 1/2 fruits and veggies, 1/4 whole grain and 1/4 lean protein. Keep snacks like whole grain crackers, nuts, trailmix, fruits and veggies in dorm rooms.

3. Eat consistently. Without mom to prepare meals, new freshmen may forget to eat. Start the day with a healthy breakfast to set a positive, healthy tone for the day. Don't go longer than 5 hours in between meals and build in snacks if needed. If you go too long without eating, you will be overly hungry, choose unhealthy options, and overeat. Also, attentiveness to class and school work will improve when you fuel your body properly.

4. Moderation. While I think all college students should enjoy their college experience, partying, drinking and food can become out of balance. The 90/10 rule still applies here, balance that 10% with healthy behaviors the other 90%.

5. Cope without food. The transition from high school to college can be an emotional one. Many students that had no problem with emotional eating before find themselves consumed by it. It is easy to turn to food when stressed, bored, lonely or tired. The key is to find alternative coping mechanisms to deal with these new emotions.

You would be hard pressed to find an older adult that doesn't wish they had adopted healthier behaviors earlier in life. For college students, there is no time like the present! Commit to taking care of yourself and the rest will fall into place.

Emily Fonnesbeck RD,CD

Enjoying Fruits and Vegetables

Fruits and vegetables are so fantastic. I'm not just saying that because I'm a dietitian and I want you to eat more fruits and vegetables. I truly think they are amazing food stuffs. Not only are they tasty, but they are packed full of vitamins, minerals, fiber and other nutrients that are incredibly beneficial for health and well-being. All this, and they have the added benefit of being low in calories.

Even with my love of fruits and vegetables, it can be difficult at times to think of creative ways of incorporating them into a healthy meal plan. The American Dietetic Association (www.eatright.org) gives some great tips for ways of fitting in fruits and vegetables. Here are some of my favorites:

• Get saucy with fruit - puree berries, apples, peaches or pears for a thick sweet sauce on grilled fish or poultry, or on pancakes, waffles or French toast
• Heat left-over whole grain rice with chopped apple, nuts and cinnamon
• Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole wheat tortilla
• Top oatmeal with dried cranberries and walnuts
• Stuff an omelette with different vegetables like broccoli, squash, spinach, mushrooms, tomatoes and onions
• Wake up to fruit - make a habit of adding fruit to your morning oatmeal, cereal, yogurt or toast
• Top a baked potato with beans and salsa or broccoli and low-fat cheese
• Add grated or shredded vegetables like zucchini, squash, carrots and spinach to lasagna, meat loaf, pasta sauce and rice dishes
• Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions
• Stuff a whole grain pitta with low-fat ricotta cheese and sliced apples--add a dash of cinnamon

The American Dietetic Association also gives this recipe, which I really like. It's a healthy and fun popcorn snack that incorporates dried fruit. The whole recipe has 230 calories.

Popcorn Delight

• 3 cups popped fat-free or plain unsalted popcorn
• 1 tablespoon sliced almonds
• 2 tablespoons raisins or other dried fruit like cranberries, apricots or dates
• 1/2 teaspoon ground cinnamon
• 1 teaspoon sugar

In a medium bowl, combine the ingredients and toss well.

The more we can incorporate fruits and vegetables into fun recipes, the more likely we will be to enjoy them and actually eat them. So try some of these ideas and see what you think!

Rachel Cope MPH, RC, CD

Genes vs Environment

I made the mistake of looking at this article (click on the link) while eating lunch the other day. Warning, it might make you lose your lunch, or at least lose your appetite.

But it did get me thinking. Why is this OK? I really do feel that we are looking in the wrong places for the "cure" to obesity. And Marion Nestle agrees with me. Researchers are spending so much time looking for the "obesity gene", and while I think that research is important, I don't think we are going to find the answer there. In 1980 we saw a marked increased in overweight and obesity in this country. It has steadily increased since then, more so than any past three decades of our existence. Do we really think that there was a change in the gene pool? Suddenly we just don't have any self-discipline? I don't think so. I think it will always come back to the fact that there is cheap, unhealthy food everywhere you go. And A LOT of it. We are only going to be as successful as our environment allows us to be. And right now our environment is toxic. The portions, the quality, the locations...it is too much. The mother who's stroller is stocked for famine, drive through windows because heaven forbid you get out of the car to get your food, marketing campaigns that make food appear to be healthy and fast food restaurants in schools. Food has become too available and there is a constant draw to eat.

So what do you take from this? First, awareness that this isn't normal or healthy. Second, realizing that you need to take control of your immediate environment to ensure you can lead a healthy lifestyle. And third, quit blaming genes. I realize we come in all shapes and sizes which does depend on genetic makeup. But I am not asking anyone to be skinny. I want you to be healthy. Find your healthy weight by eating well and exercising.

My husband had wise words for me a few years ago that apply here: "If you can't control it, don't worry about it. If you can control it, do something about it."

Emily Fonnesbeck RD,CD

School Lunchboxes

It's that time of year again when the children start back to school. Amidst all the back to school nights and the supply and clothes shopping, comes the uncertainty of what to pack for children in their lunchboxes.

Eating nutritionally balanced meals is very important for children. It helps them get the nutrients their bodies need for growth and development and assists in building healthy habits for the future. Providing a balanced meal can really help children concentrate and perform better throughout the school day. However, it can be difficult to find a variety of healthy, balanced options that children will actually eat. Below are a few guidelines and ideas for packing healthy, balanced lunches for children.

Get the Balance Right:

• Include a carbohydrate source (whole grains are best)
• Include a protein source (both animal and non-animal proteins work)
• Include a fruit and/or vegetable
• Include a calcium-rich food (both dairy and non-dairy sources of calcium work)
• Include a variety of foods each week--different colors of fruits/vegetables, different types of grains, and various protein sources

Lunchbox Ideas--Mix and Match for a Healthy Balance:

• Different types of sandwiches using various wholegrain breads like pita pockets, sandwich thins, rolls, etc. (made with meats, cheese, hummus, peanut butter, etc.)
• Wraps made with meats, cheese and veggies
• Bean and cheese burrito in a whole wheat tortilla
• Pasta salads, including a protein source and lots of veggies
• Bean salads
• Hard boiled eggs
• String cheese
• Soups sent in a Thermos
• Whole grain crackers with cheese or peanut butter
• Pita bread or whole grain crackers with hummus
• Veggie sticks made with celery, carrots, cucumber, bell peppers or others
• Salads made with various veggies
• Fruit salads made with different colored fruits like strawberries, pineapple, kiwi, oranges, bananas, apples and others
• Natural unsweetened applesauce
• Cereal bars (you can make your own using oats, unsweetened muesli cereal, dried fruit and honey)
• Small desserts made with fruit and/or whole grains like oats
• Drinks like water, milk or milk alternatives (soy, almond, rice)

Food Safety:

• It's important to keep pack lunches safe. If the lunch is not refrigerated, after about 2 hours harmful bacteria can start to multiply. If possible, pack the lunch in an insulted lunch box with an ice pack to keep the food cool.

For more information, I found this article (click the link) that gives advice about healthy lunchboxes. It also lists a sample lunchbox menu for different age groups of children/teens.

I'd love to hear some of your ideas for healthy lunchboxes!

Rachel Cope MPH, RC, CD

Bananas

My freezer is full of overripe bananas. My problem is that some weeks my family will eat bunches of them and other weeks they want nothing to do with them. Once they become overripe, I just throw them in the freezer. After cleaning out the freezer this week, I realized I needed to figure something out.

Bananas are great to use in recipes because they offer unique flavor and sweetness. It is also an easy way to sneak in fruit with my picky 5 year old. Here are my top three ways to use overripe bananas:

1. JC's Banana Muffins: These have been featured on the blog MANY times (click on the name for the recipe). Both my husband and my son love them for breakfast and snacks. They pair them with a hardboiled egg or some peanut butter.

2. Popsicles: I just throw 4 or so bananas in the blender with strawberry yogurt, blend together and then pour in popsicle molds. They are a great treat for hot summer days. Be careful with the yogurt though; find flavored yogurts with less than 20 grams of sugar per serving. Twelve of those grams will be natural sugars found in milk and the other 8 will be added, or the equivalent of 2 teaspoons of sugar. So you can see you don't want much more than that. Some good brands to look for would be Stonyfield Farms, Rachel's, Wallaby, Chobani and Oikos. You could even try using plain yogurt with both strawberries and bananas. If you would prefer to do dairy free, you could just thin the bananas with almond milk, rice milk or soy milk.

3. Banana Soft Serve: This is great for a nice refreshing treat at the end of the day (click on the title for the recipe). I like to top mine with some peanut butter and a sprinkle of raw rolled oats. Heavenly!

Typically bananas get a bad rap. They are higher in calories than most other fruits but...its' a fruit!!! Worry more about fast food, ice cream and potato chips than what fruit is better than the other. Bananas are very high in potassium, vitamin C, Vitamin B6 and fiber. When slightly green, they would have resistant starches.

What are you favorite ways to use overripe bananas?

Emily Fonnesbeck RD,CD

Weight Loss Websites

There are a lot of websites out there these days that are designed to help people lose weight. Because of the abundance of information on the Internet, we have to be careful about determining which sites are more credible and provide sound nutrition information. I recently came across this article (click the link), which I found particularly helpful in providing a list of criteria for choosing more valid weight loss websites.

According to the article, we should look for the following criteria when determining whether a weight loss website is effective:

• The site should be interactive
• The site should provide access to goal setting and record keeping tools
• The site should provide support, where users can communicate with each other as well as with nutrition and exercise experts
• The site should encourage accountability, like email prompts or reminder phone calls
• The site should be personalized--it should provide tailored meal plans and workouts to meet individual needs
• The site should be trustworthy--it should provide clear, credible health information

Further in the article, a registered dietitian indicates 5 weight loss websites she feels are the most effective, including:

• CalorieKing
• Nutrihand
• SparkPeople
• Vtrim
• WeightWatchers

Links to these websites are provided in the article, so check them out and see what you think!

Rachel Cope MPH, RD, CD

Peaches

There is nothing I love more than hearing a knock on the door and someone offering me fresh produce. Really. And that happened recently with a bag of freshly picked peaches. Since peaches are in season right now and oh so tasty, I thought I would offer some nutrition information and advice.

Peaches, like all fruits, are nutritional powerhouses! They are a great source of vitamin C, vitamin A and potassium. They also contain lutein and lycopene, which are powerful phytochemicals that may reduce the risk of heart disease, cancer and macular degeneration. One small peach has about 42 calories and 2 grams of fiber.

Peaches are native to China where they have been grown for over 2,500 years. They were once a symbol of longevity and immortality. Georgia used to be the largest producer of peaches in the United States, earning the title of the “Peach State” but has since been surpassed by California. Peaches are called stone fruits due to their hard seed. They have a fuzzy skin, which is the only physical difference between them and nectarines. Peach trees are also related to plum, cherry, apricot and almond trees.

Choose peaches that are slightly soft to firm and free of blemishes. When ripe, colors can vary between white, light pink, yellow, orange and red. Store on the counter for 3 to 4 days or slightly longer in the refrigerator.

My favorite way to eat them is on top of overnight muesli. But they are equally tasty on their own, on a spinach salad or in cereal. Here are a few links to some recipes (nutrition information is included in the recipe):

Peach Salsa

Minty Bulgur Wheat Peach Salad

Tilapia Tacos with Peach Relish

Grilled Peaches and Pork

What is your favorite way to eat a peach? I want to hear...I have a whole bag I need to use!!!

Emily Fonnesbeck RD,CD