Make Time for Healthy Eating

We live in a very fast-paced world, and it can be difficult to make time for healthy lifestyle changes like cooking, healthy eating and exercising. It's easy to use lack of time as an excuse for falling back into unhealthy patterns like skipping meals or grabbing fast food on the way home from work. But if you look at the habits of people who have successfully lost weight and maintained that weight loss, or people who maintain a healthy lifestyle in general, one pattern becomes apparent--healthy eating is a priority. Time is made for things like grocery shopping, meal planning, meal preparation, cooking, and eating breakfast.

I recently came across this article (click the link) that talks about the importance of making time for exercise and healthy eating. What I enjoyed most about the article was a video clip from a dietitian who gives 5 tips for saving time when it comes to healthy eating. I realize that making time for healthy eating is a lot easier said than done. Life, jobs, children, work, and other stress can interfere with our best intentions. So time-saving tips can be helpful for many of us. Of the 5 tips discussed, my two favorites were:

1. Buy healthy convenience foods--you can buy things like pre-cooked brown rice, bags of frozen veggies that just need to be microwaved, or pre-cut, washed and ready-to-eat fresh fruits and vegetables
2. Batch cook--make big recipes ahead of time that can be used throughout the week. Many recipes we serve at the Resort can be cooked and frozen for future use. Chef Cameron's soups are a good example of foods that can be made in one day and then frozen in individual containers to use throughout the coming weeks.

Many guests who stay at the Resort find it helpful to choose one day of the week that will be their menu planning day when they return home. This day is usually on the weekend, as that is when many people have some free time, but it certainly can be any day that is practical and works best with your schedule. On this day, the week's menu is planned out, grocery shopping takes place, and any food preparation or batch cooking occurs. For example, fruits and vegetables might be chopped and placed in containers for easy access, or big batches of soup might be made and placed in the freezer to use throughout the week. This strategy can be a very useful way of helping us to make healthy eating a priority.

As someone who has lost a large amount of weight and kept it off for the past 17 years, I understand the importance of prioritizing healthy eating. I know that life is busy and can be stressful at times. But I also know that if I didn't take the time each week to plan out my meals and grocery shop for healthy foods, I would not have been able to successfully maintain my weight loss.

One of my favorite time-savers is using the crock pot for cooking. I love to get something like a whole chicken or pork sirloin roast, place it in the crock pot with a bit of water and let it cook slowly all day while I am away at work. When I come home in the evening, I just shred the chicken or pork and can then put it in any number of dishes like tacos, enchiladas, salads, sandwiches or pasta. It's a very quick and easy way to have a hot, healthy meal at the end of the workday.

Making time for healthy eating can really assist us in achieving a healthy, balanced lifestyle. Find time-saving strategies that work for you so that healthy eating can be a priority. You won't regret it!

Rachel Cope MPH, RC, CD

Patience with my wellness journey

We have grown up in a society that leads us to believe that if it is not “fast, easy, and now” then it is not worth it; this statement is a fallacy, especially with a health and fitness lifestyle. It takes time, a conscience effort, and progression of successes, to create a wellness lifestyle. A health and wellness lifestyle can also be enjoyable, easier than we think, and exciting.

The expectations we have of ourselves and others can sometimes be demanding and unrealistic; they can affect the way we see ourselves and others. Building a health and wellness lifestyle also includes observing “what are my expectations for myself?” and “what are my expectations for others?” Are they realistic for this moment in time? Or can we progress toward our goals a little each day? Can I take steps that lead me toward my goal that are measurable, obtainable, and motivating?

Take one day at a time. Identify each day what your successes are for THAT day. Each day our ability physically, mentally, and emotionally changes depending on many different factors. For THAT day, what are your successes in your health and wellness lifestyle/life? What is the next step I will take that is obtainable, realistic, and motivating for me?

Alzheimer's Disease

The study of Alzheimer's Disease is a relatively new area of research, but also a very interesting one. There is increased attention to what to do to decrease risk and a lot of data is suggesting that exercise and diet play a role. To summarize the findings, here are the basics:

• A Mediterranean style diet - those rich in fruits, vegetables, nuts, red wine, fish and low in red meat, high fat dairy and saturated fats - have been shown to decrease risk of dementia.
• Darker colored fruits and veggies have higher levels of antioxidants to protect the brain from inflammation. Some examples include: eggplants, beets, spinach, kale, red grapes and berries.
• Folate, vitamin C and vitamin E are also helpful in maintaing brain health. Oranges, broccoli, leafy greens and nuts are great sources.
• In particular, omega - 3 fatty acids found in cold-water fatty fish (salmon, anchovies, sardines, herring, trout, tuna) has been correlated with a decreased risk in Alzheimer's. Non fish sources of omega - 3 fatty acids include milled flaxseed, canola oil, walnuts and tofu. A supplement can be taken if food sources don't contribute enough.
• Nutrients found in food are more effective than taking a supplement.
• Alcohol has been shown to be beneficial as well. One large study found that light to moderate drinkers had a 42% lower risk than non-drinkers.
• Due to its plant based chemicals, tea has been correlated with a reduced risk. The same benefit is not seen with caffeine or coffee consumption.
• Because it raises certain chemicals in the brain, moderate to vigorous exercise can be very effective.

The sooner the better. Now is the time to start eating right and exercising in order to decrease your risk. As with anything, prevention is always easier than treatment.

Emily Fonnesbeck RD,CD

Reflections from the New Malibu Dietitian

I'd like to take this opportunity to introduce myself. My name is Krista Haynes and I am the Registered Dietitian at The Biggest Loser Resort at Fitness Ridge Malibu. In preparation for this wonderful position, I had the great pleasure of traveling to Utah to spend a week at Fitness Ridge going through the program just as all guests do. I am happy to report that I am still alive and kicking! It was such a wonderful experience. I was not only motivated and pushed by trainers, but friends (guests) as well. I was able to push myself harder and stronger than I would have on my own. I was surrounded by a wonderful staff, delightful guests, and breathtaking mountains. It exposed me to areas of fitness that took me out of my comfort zone only to realize I had been missing them all this time. I have found a new passion for hiking and also have a new goal of becoming a stronger swimmer. There are hikes and classes for all fitness levels and activity preferences. As a dietitian, I am exposed to delicious food quite often, but I will say that the spa cuisine at the resort was spot on and surprisingly filling at 1200 calories a day. There was not one meal I disliked. I wish I could bring Chef home with me, but I guess I'll have to make due with the cookbooks. What I did bring home was even more excitement to start what I consider my dream job. I look forward to providing the same level of energy, motivation, and nutritional expertise as Emily and Rachel. I look forward to being a part of the wellness team that makes this Malibu location just as fun and successful as the Utah resort. I also look forward to contributing some interesting nutritional content to the blog on a weekly basis. Thank you to everyone for allowing me this opportunity. Let the journey begin! Happy Grand Opening Day :)

Krista L. Haynes, R.D.

A Trip to the Movie Theater

Hello everyone! My name is Jessica and I am one of the Nutrition Counselors at the new resort over in Malibu. Recently I payed a visit to the movie theater and decided to analyze the food and drink options available once inside. What I uncovered was not a pretty sight...the innocent looking 'snacks' of popcorn, candy and soda can add up to way more than your whole days worth of calories, sodium, sugar and fats!! Here are the numbers thanks to the Center for Science in the Public Interest...

Popcorn:
Regal Cinema small size popcorn with butter - 800 calories, 550 mg sodium, 36 grams saturated fat
Regal Cinema medium/large size popcorn with butter - 1400 calories, 980 mg sodium, 63 grams saturated fat
AMC large size popcorn with butter - 1270 calories, 580 mg sodium, 61 grams saturated fat
Cinemark medium size popcorn with butter - 960 calories, 1240 mg sodium, 17 grams saturated fat
Cinemark large size popcorn with butter - 1170 calories, 1500 mg sodium, 22 grams saturated fat

Soda:
AMC small size soda - 200 calories, 13 teaspoons sugar
Regal Cinema small size soda - 300 calories, 19 teaspoons sugar
Regal Cinema medium size soda - 400 calories, 26 teaspoons sugar
Regal Cinema large size soda - 500 calories, 33 teaspoons sugar

Candy:
4.8 oz. extra large junior mints - 570 calories, 107 grams sugar, 8 grams saturated fat
3.5 oz. butterfinger minis - 450 calories, 45 grams sugar, 10 grams saturated fat
5.3 oz peanut m & m's - 790 calories, 79 grams sugar, 16 grams saturated fat
8 oz. reese's pieces - 1160 calories, 122 grams sugar, 35 grams saturated fat

My suggestion for a trip to the movies is to definitely pack your own snacks! Some of my favorite movie snacks are sliced apples with cinnamon, cherries, air-popped popcorn, mini carrots, persian cucumbers, sugar snap peas and jicama slices. Remember, when you go to watch a movie your main focus is on the big screen, so it is very easy to not pay attention to how many calories you are eating. Hence the importance of bringing your own snack packs like the ones listed above, which even when consumed in large numbers will not overload you with excess calories, sugar, sodium and fat!

Jessica Hummel, Nutrition Counselor

Nutrition for Older Adults

I like to browse the American Dietetic Association's website (www.eatright.org) on a regular basis, as there is a lot of great nutrition advice and information provided there. I was recently talking to some guests about healthy aging, and some nutritional concerns for older adults. The ADA website contains good information about healthy aging, so I thought I'd do a quick summary of some of the important points.

• In general, following the plate method for meal planning is a great way to eat healthy at any age. By making 1/2 of our plate fruits and vegetables, 1/4 or our plate whole grains, and 1/4 of our plate lean proteins, we can ensure that our bodies are getting a good balance of nutrients for optimal health.
• As we age, our bodies generally require less calories for weight maintenance. It becomes important to eat foods that are nutrient dense, or foods that contain a lot of good nutrition but are lower in calories. Focus on eating more fruits, vegetables, whole grains, lean proteins and healthy fats.
• Try and eat a variety of foods. Vary the color of your fruits and vegetables, as the different color pigments contain unique phytochemicals that help fight different diseases. Try and eat a variety of grains, particularly whole grains, as this will help increase fiber content. Eating fish, beans and legumes is a great way to meet protein needs, and these foods also provide other benefits like fiber and/or omega 3 fats.

Appart from these general recommendations, there are a few special nutrient needs that older adults should keep in mind, including:

• Calcium and Vitamin D: Requirements for calcium and vitamin D are higher for older adults, specifically to help minimize any bone losses that are occurring. A good way to meet the recommendations are to include 3 servings of vitamin D-fortified low-fat dairy each day. Alternately, dairy alternatives like soy, almond or rice milk would work as well. Just make sure they are calcium and vitamin D-fortified. Other foods that are high in calcium include: fortified breakfast cereals, dark leafy green vegetables, and canned fish with soft bones. If you take a calcium supplement, make sure it also contains vitamin D.
• Vitamin B12: A lot of adults over age 50 don't get enough vitamin B12. This vitamin is mostly found in animal products, so lean meats and fish are good sources. Some foods have B12 added, like fortified breakfast cereals. Talk to your doctor or dietitian to see if you might benefit from a vitamin B12 supplement.
• Fiber: Many older adults find it difficult to get adequate fiber to help with bowel regularity. Fiber is also great for reducing blood cholesterol and helping control blood sugars. Try to eat plenty of foods rich in fiber, like whole grains, beans, peas, nuts and seeds, and fruits and vegetables. If you are increasing your fiber content, make sure to drink plenty of fluids as well, as this can assist in reducing constipation.
• Potassium: Getting adequate potassium is important, particularly in reducing blood pressure. Eating foods high in potassium, while at the same time reducing sodium intake, can help to lower blood pressure. In general, fruits and vegetables are good sources of potassium. For more information on potassium and a list of high-potassium foods, click here.

For more information about healthy aging and good nutritional practices for older adults, click this link to the ADA website. The website is a great source of sound nutritional advice. Hope you find it helpful.

Rachel Cope MPH, RD,CD

Quieting the mind and body

Our society has created a culture of continual sensory stimulation: computers, cell phones, music, television, radio, billboards, and the internet. These sensory stimulations can improve our lives and also be distracting to our emotional and mental health / wellness.

Spending a few minutes to quiet our mind and bodies each day provides us physical, psychological, and emotional benefits. We can quiet our minds and bodies through numerous venues. Formal relaxation/serenity activities include: yoga, tai chi, martial arts, personal or guided meditations, progressive muscle relaxation, and stretching. We can also take time for informal relaxation such as: deep breathing while sitting at a stop light in our car, turning off the radio for a few minuets and enjoying the silence, taking a few deep breaths while sitting at work or standing in a line, or taking a few minuets to admire the clouds in the sky.

As I take time to quiet the chatter of my mind, deep breathe, and enjoy the moment of now, I have a renewal of energy and peace, which contributes to improving and maintaining my health and wellness lifestyle.

Chicken Picadillo

This talk last week about spices, in particular cumin and cinnamon, reminded me how much I love Mexican food! I thought I would share on of my favorite recipes, Chicken Picadillo. You can pair this with veggies and corn tortillas for tacos or on a bed of spinach and brown rice for a salad.

This is a very economical dish as well. You actually make your own ground chicken by putting chicken breasts in a food processor. You can always skip that step and just buy ground chicken. Chicken breasts, salsa, cumin, cinnamon and raisins are staples at my house so I can whip this up in no time. The nutrition information is included on the recipe. Enjoy!

Emily Fonnesbeck RD,CD

Quinoa

I've recently come to really enjoy eating quinoa, a whole grain that originated in South America thousands of years ago. Actually, quinoa isn't technically a grain, but a seed. In today's cuisine, however, it's used much like you would use grains like brown rice or couscous.

Quinoa has some great health benefits. It is a good source of fiber and protein, with each 1 cup cooked serving providing 5 grams of fiber and a huge 8 grams of protein. More importantly, the protein in quinoa is a complete protein, which means it provides all the essential amino acids so your body can build protein. This is a rare quality to find in a grain. Additionally, quinoa has lots of B vitamins as well as minerals like iron, zinc and magnesium. And it has the added benefit of being gluten-free, so it can be a great alternative for those with celiac disease or gluten allergies.

Quinoa is fairly easy to prepare--it cooks up like rice. Just boil it in water for 10-15 minutes and it's done.

One of my favorite recipes at The Resort is Chef Cameron's recipe for quinoa lettuce wraps. It's a lovely, flavorful dish that really packs a good nutritional punch. With the popularity of quinoa increasing, it's not too difficult to find various recipes in cookbooks or on the internet. I recently found some interesting recipes I thought were worth sharing. Just click the link on the recipes below:

• This recipe for Lemony Quinoa is very simple and can be used as a side dish for many different entrees
• I never thought of using quinoa for breakfast, but I really like this recipe for Quinoa Porridge--simple but flavorful
• I think using quinoa in a dessert is a fantastic idea. I love this recipe for Quinoa Pudding, which is an altered version of rice pudding

For those of you interested in counting calories, the calorie count is provided under the Nutritional Information section for each recipe.

For more information about quinoa, its benefits and how to prepare and cook it, I found this article helpful (click the link).

So add quinoa to your variety of whole grains, and enjoy the benefits!

Rachel Cope MPH, RC, CD

Building an emotional first aid kit

A physical first aid kit has bandages, ointments, slings, and items to protect, soothe, and heal our bodies. We can build a healthy emotional first aid kit to self-soothe, protect/prevent distress, and heal our hearts.

Without making a conscious effort to build a healthy emotional first aid kit, we may turn to unhealthy behaviors to manage our emotional distress. These unhealthy behaviors may include: emotional eating, gambling, drugs, excessive alcohol, or excessive TV, internet, computer, or reading. Gathering your emotional first aid kit will improve your ability to manage uncomfortable emotional situations and pain; these healthy choices will continue to move you towards your goal of a health and wellness life style.

1.) The best time to plan and gather items for a first aid kit is BEFORE we are uncomfortable or in distress. Take time, make a list, or gather items to place in a box to make your own ‘kit.’

2.) What to place in it?
∙ What can you look at that brings positive relief? Pictures of loved ones, vacations, cuttings from a magazine that are healing and inspiring.

∙ What smells are soothing? Candles, incense, essential oils, bath salts, air freshener, cologne, or perfumes.

∙ Which sounds are reassuring and supportive? Music, self-affirmations that are written down and can be repeated out loud, talking to a friend/pet, singing, or mantras.

∙ Touching and experiencing textiles can be helpful, such as journaling or writing letters, art, stroking a soft piece of cloth, hug a stuffed animal or pillow, or have a special object you can hold that will inspire you with hope.

∙ Actions we can administer include: exercising, cleaning, do something nice for yourself, do something nice for someone else, deep breathing, progressive muscle relaxation, or writing a gratitude list.

3.) Stocking and re-stocking your kit.
The emotional first aid kit will progress over time; you will take items out of your ‘kit’ and replace ‘new’ items as you feel the need. The items listed above are just to prompt your creativity. It is your first aid kit, discover what works for you, then use it!

Most importantly, take time each day to check-in to see if you need to administer some ‘first aid’ to an emotional hot spot, blister, or broken heart. The best ‘first aid’ is prevention!

Spice it Up!

When eating healthy, food can taste bland at times. I do think it is important to learn to enjoy the natural flavors of food, but using low calorie cooking methods can often leave something to be desired. I found a great article that pairs seasonings with the foods they work well with.

Spice Up Your Meals, While Keeping It Simple

Some of my favorite seasonings are:

• Curry Powder: Obviously this goes well with curry or Indian food in general, but try sprinkling it on popcorn or roasted veggies.
• Cumin: Mexican food isn't mexican food without cumin. Use this to prepare rubs for meats or season chili.
• Dill: Scrambled eggs with dill and hot sauce are amazing! It also pairs nicely with poached fish.
• Cinnamon: I use this on everything - oatmeal, yogurt, overnight oats, sweet potatoes, fruit, chili, rubs for meats...the options are endless!
• Ginger: This seasoning packs a punch and I especially like using it in Asian marinades or stir-fry.

What are your favorite seasonings?

Emily Fonnesbeck RD,CD

Legumes

I am a huge fan of legumes--that class of vegetable that includes things like beans, chickpeas, peas, lentils, soybeans and even peanuts. I love them because they're versatile, tasty, cheap and very nutritious. Among other benefits, legumes are packed full of nutrients like protein, fiber, folic acid, potassium, iron, magnesium and various phytochemicals that help fight different diseases.

Although legumes are rich in protein, with the exception of soybeans, legumes are not a complete protein like meats, eggs and dairy. They can, however, be paired with complementary foods, such as grains, to ensure that the meal provides a complete source of amino acids for building protein. One of the benefits of using legumes as a protein source is they are much lower in fat compared to meat, and have the added benefit of being high in fiber and other nutrients.

There are lots of ways to incorporate more legumes into our diets. Here are just a few ideas:

• Use hummus or bean dips with whole grain crackers or pita bread (the grains help make the protein complete)
• Add beans or chickpeas to salads
• Add legumes to casseroles or stews
• Use bean or pea soups as lunches
• Use black bean salsa (click the link) as a snack or wrapped in a tortilla
• Top whole grain toast with some low-sugar baked beans for a complete protein at meals (this is a particular favorite from when I lived in Britain)
• Use edamame or snap peas as an easy and nutritious snack

For more information about legumes and ways to incorporate them into your eating plan, check out this article (click the link).

So enjoy the flavor and taste of legumes while getting all the added benefits of good nutrition.

Rachel Cope MPH, RC, CD

Am I my own best friend or worst enemy?

While creating and maintaining a health and wellness lifestyle, we also need to be building ourselves through emotional and mental “exercises.” We can be our own worst enemy or our own best friend, coach, and cheerleader in life

Throughout the day each of us chitter-chatter and comment to ourselves inside of our head. We may spend time talking to ourselves in a way that we would NEVER talk to someone else…criticizing, negative, and sometimes even demeaning. Negative chatter inside our heads may sound like: “I can’t do this. I’m going to fail anyways, so why try? I’m a failure.” This negative self-talk grinds us down emotionally and mentally. It affects the way we feel and how we perceive ourselves. Continuing the negative self-talk/chatter also affects our physical body and motivation for our health and wellness lifestyle.

We can be our own best friend, cheerleader, and coach through positive self-talk/chatter. It is important to repeat things that are positive, believable, and true. We can repeat comments to ourselves such as: “I am learning and growing. I am working towards my goals of fitness and wellness. I can do this. I have friends/support that care about me and will help me. I am taking one day at a time. I did my best for today. I am going to give 100% in this fitness activity for 3 more minutes. My successes for today are…. ”

A health and wellness lifestyle includes physical, mental, and emotional health; Are you your own best friend or worst enemy?

The New Line-Up

Good news! I have recruited the help of my co-workers here at Fitness Ridge and we will now have daily posts on a variety of topics. I will still be posting on Mondays and Rachel on Thursdays but we will now also hear from Program Director Paige Corley, Life Coach Jen Morton and Licensed Clinical Social Worker Krista Bart. Please visit us daily during the week for fantastic, informative posts!

As important as I think nutrition is, I also know that there are a lot of other variables behind weight loss. Exercise, emotional issues, stress, fear of food, behavior changes...all of these, and many more, play a role. I hope through these daily blog posts you can find information and tips on how to make a plan that will work for you. We also welcome comments, questions, requests and feedback.

Cheers to good health!

Emily Fonnesbeck RD,CD

Underrated Foods

There is a lot of information out there about super foods or foods that are nutritional powerhouses, like blueberries, salmon or nuts. These foods, deservedly so, are touted as being full of antioxidants, healthy fats and other nutrients that reduce disease risk and promote health. But amidst all this talk of super foods, it can be easy to overlook some common, nutritious foods. When I came across this article about underrated foods (click the link), I thought it would be a great thing to share.

The article talks about 6 foods that nutrition experts feel are underrated, as they are fairly common foods that don't particularly get a lot of nutritional hype. What I like about these foods are they are very practical, available, affordable, and packed full of nutrients that promote good health.

My two favorites from the list--watermelon and canned tomatoes.

I think a lot of people tend to avoid watermelon these days because they think it's really high in sugar. As the article points out, watermelon is full of potassium, vitamins C and A, and lycopene--that cancer-fighting phytochemical. And because it has a high water content, it can help people to meet fluid needs.

Canned tomatoes are a healthy, affordable way of meeting fruit and vegetable recommendations. I love the versatility of canned tomatoes. They can be put in so many different dishes like pizzas, spaghetti sauce, soups, stews, chillies, salsas and casseroles.

The more practical and affordable healthy foods can be, the more likely we will be to realistically fit them into our eating plans. So check out the article to find the remaining 4 underrated foods. All 6 of these foods are definitely great ones for the grocery list.

Rachel Cope MPH, RD, CD