 For many recreational or competitive female athletes, food seems to be the “fattening enemy.” Women often express their frustration that they “do all this exercise and are not losing weight” and wonder “what is the best diet?” The problem is that diets don’t work (or everyone who diets would be thin). They are certainly appealing, giving an illusion of control. But sadly, the dieting cycle actually contributes to more distress. The good news is that making peace with food, exercise and weight is possible! Rediscover the joy and nourishment of eating by focusing on strategies that will help you optimize body composition and improve athletic performance.
Create a Small Calorie Deficit. Weight loss happens when there is a caloric deficit. Unfortunately, the body responds to a caloric deficit with a number of metabolic adaptations. In the Journal of the International Society of Sports Nutrition, Trexler, et al. summarize results from a number of studies indicating that the body’s response to hypocaloric diets is to increase hunger, conserve energy, and promote loss of lean body mass (LBM). Consequently, repeated cycles of weight loss and regain ultimately result in long-term weight gain. To minimize these effects, it is recommended to utilize the smallest possible deficit, such as 10-15% of calories, to yield an average weight loss of 0.5 pound per week. For example, if you need 2000 calories to maintain your weight, create a 200-300 calorie deficit per day. This may decrease the rate of weight loss, but will also reduce unfavorable adaptations. Manage Your Hunger. There are many factors that affect hunger and appetite. Hunger is simply your body’s physical request for fuel, while appetite is a psychological urge for “what sounds good.” The biggest mistake made by weight conscious athletes is getting overly hungry and relying entirely on willpower to avoid eating too much. Unfortunately, many dieters skip breakfast, skimp on lunch, and blow it by “giving in” and overeating later in the day. Giving yourself permission to eat enough at breakfast and lunch will help you control the amount of food your body needs. Plan ahead by dividing your energy needs into about 3-5 meals/snacks and mindfully fuel up during the most active part of your day. Increase Protein Intake. Loss of LBM while trying to reduce body weight is obviously undesired. Research has indicated that resistance training along with sufficient protein intake will help preserve LBM during energy restriction. Increasing your intake of protein-containing foods (such as meat, poultry, fish, beans, legumes, and dairy products) will also promote satiety which delays the onset of hunger for the next meal. Protein needs vary individually, but in general, aim for about 20 grams of protein per meal or snack (20 grams of protein is the equivalent of a palm-sized serving of meat, pork or poultry; one cup of tofu; or 6 oz Greek yogurt with a couple tablespoons of almonds). Improve Diet Quality. While I don’t recommend defining foods as “good” vs “bad”, changing your personal food environment will increase the likelihood that you will eat more nutrient dense foods regularly. Stocking up on fruits, vegetables, lean meats, wholesome carbohydrates, dairy, nuts, and seeds at home or at work will help fuel your workouts, decrease cravings and manage emotional eating. Each meal, try to balance your plate with a serving of lean protein, wholesome carbohydrates, and colorful veggies that will help you feel full and satisfied while providing important nutrients to help you exercise, train and perform at your best.
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 Tired of all the carb-laden appetizers that show up at holiday parties?
Looking for a great appetizer recipe packed with taste, texture and protein? This wing recipe is always a hit! Easy to make (takes some time in the oven - but totally worth it). Assemble the night before, toss in the oven before your event and they are ready to go. Ingredients: 2-3 pounds chicken wings (I cut the wing into 2 parts if not purchased that way) 1 cup soy sauce 1/2 cup butter 1 cup dark brown sugar 3/4 cup water 1 tsp dry mustard Directions: 1. Place wings (2 pieces) in shallow baking dish (like a 9 x 13 pan) 2. In medium saucepan combine remaining ingredients. Heat and stir until sugar is dissolved. Allow to cool. 3. Pour marinade over wings. 4. Cover and refrigerate overnight. Heat oven to 300 degrees. Bake 3 hours uncovered, stirring occasionally. To serve, I spoon the wings out of the juice onto a platter. You could also keep warm in a crock pot or chafing dish. Other tip: I typically double or triple this recipe and just use a larger baking dish to fit extra wings. They are so yummy and enjoyed by all ages, there are never leftovers!  By Laura Gaffney, intern and guest blogger from Northwestern University.
As we find ourselves in the middle of the holiday season, many of us have a schedule full of gatherings, parties and events. This is one of my favorite times of the year. I love spending time with family and friends, laughing and having a good time. The holidays can bring feelings of guilt, stress, overeating, and many other things. The following are some basic tips to help handle those situations. Food is a delicious thing and we should not let it control how we feel about ourselves during the holiday season. Sometimes those gatherings mean platters full of food that look delicious and tempt us to devour them. This brings up either forbidding different foods at the holidays or indulging yourself a little more than you wanted to. What if instead you looked around and picked out a few of your favorite things to eat and had an adequate portion of each? I have found that the more you forbid a food, the more you desire it. By enjoying a small amount of say, the decadent dessert a friend of yours baked, you are still enjoying something you find satisfying instead of letting a food make a rule for you. I always think a good strategy when attending parties is to survey the scene. Take a glance around and observe what different foods are out there. Choose a few from different food groups that you enjoy; make yourself a well balanced plate; and indulge your palate there. There is another situation that you might run into at a gathering. What if the event is different than you had expected? You may have expected a full meal so you didn't have a meal before and instead you come to find there is only chips and salsa. This is the point in which you have the opportunity to take care of yourself and ask for what you need. Most hosts/hostess won't be offended if you let them know you haven't eaten and ask to make yourself a peanut butter sandwich. Or another option would be to excuse yourself for 30 minutes and go grab something to eat so you do not fill up on chips and salsa. But if you do it is important to remember that it is only one night and it is not going to ruin your healthy eating habits. These are just the tip of the iceberg when it comes to tools with handling your food choices this holiday season. If you want to learn more about holiday eating and have the opportunity to ask questions, you can find more information and sign up for "Holiday Eating Unwrapped" on Tuesday December 9th in Lakeville at the following link http://www.enlightenunutrition.com/events.html  PRINT RECIPE Yield: 4 Prep time: 20 min Bake time: 30-40 min Ingredients 4 bell peppers 1 tsp olive oil ¾ cup quinoa 1 celery stalk 3 green onions ½ carrot ½ can corn ½ can black bean ½ pound ground turkey ½ jalapeno optional ½-1 cup shredded cheddar or Mexican cheese ½ cup tomato sauce 4 tsp Cajun seasoning (can use taco seasoning) Preheat oven to 350 degrees. Combine ¾ cup of quinoa with 1 ½ cup water or broth, bring to a boil then reduce to a simmer and cook 15 min or until tender. While quinoa is cooking brown turkey in a pan.  Chop celery, onions, carrot and jalapeño (if desired). Add olive oil to pan and sauté veggies for 3-5 min on medium heat. Add corn and black beans, stir and cook until warm. Reduce to low heat. Add prepared quinoa, cooked ground turkey, and seasoning. Stir. Add tomato sauce gradually until mixture is coated with tomato sauce. The mixture needs to be thick. Add cheese, as little or as much as you would like. Save some for topping the peppers when finished. Chop tops off of bell peppers and clean. Use non stick baking pan and stand peppers up in pan. Sprinkle a small amount of cheese in the bottoms of the peppers. Then add mixture to the peppers and top with cheese. Bake at 350 for 30-40 min depending on softness of pepper desired.  No precooking of ingredients is necessary for this delicately flavored dish that features wild rice for a fresh whole grain option for you and your family.
Ingredients: 1 cup uncooked wild rice 1 lb. boneless, chicken breasts cubed 10.5 oz. can chicken broth 2 Tbsp soy sauce 10.5 oz. can cream of mushroom soup 2 cups water 2 ribs of celery, chopped 1 small onion, chopped ½ green pepper, chopped ½ red bell pepper, chopped 1 cup frozen peas ½ cup slivered almonds ½ cup chopped black olives (optional) Directions:
PRINT RECIPE Thank you to Laura Gaffney, my intern from University of Northwestern-St. Paul, for this awesome recipe! Simple and tasty, these wholesome muffins make the perfect portable breakfast or snack. The Greek yogurt allows for a slight reduction in fat, while adding a punch of protein.  Makes: 16 muffins Prep Time: 15 minutes Cook Time: 15-20 minutes
PRINT RECIPE Ingredients: 2 cups whole-wheat flour 1 teaspoon baking powder 1 teaspoon baking soda 1⁄2 teaspoon salt 1⁄2 teaspoon ground cinnamon 4 large ripe bananas 1 cup packed brown sugar 1⁄4 cup vegetable oil 1 large egg 1⁄2 cup plain Greek yogurt 2 teaspoons pure vanilla extract 3⁄4 cup walnut halves, toasted and coarsely chopped (optional) Turbinado cane sugar for sprinkling on muffins before baking Directions: 1. Preheat oven to 350 degrees F. Line a muffin pan with liners and set aside. 2. In a medium bowl, stir together flour, baking powder, baking soda, salt, and cinnamon. Set aside. 3. In a large bowl, peel the bananas and mash with a fork. Add brown sugar, oil, egg, yogurt, vanilla extract. Stir well until combined. Slowly stir in the dry ingredients. Mix until just combined. Fold in walnuts if desired. 4. Fill muffin liners 3⁄4 full. If desired, sprinkle with cane sugar. Bake until toothpick inserted in center comes out clean, about 15-20 minutes depending on size. Transfer to wire rack to cool. Store, covered, at room temperature. Adapted from recipe available at www.twopeasandtheirpod.com  As we look outside and see the trees shedding their leaves, we all know that the white fluffy snow is right around the corner. Many of us can not help but think that the cold and flu season has arrived. But wait! There are some things you can do nutritionally that might help prevent you from catching whatever “bug” may be going around. Now, these are not cures and I am not going to tell you that this is a fool proof prevention method….but these things might help you stay well (or recover sooner) during this chilly season.
Colds are usually caused by the rhinovirus. This type of virus changes rapidly. In fact, the cold that you see going around one week is probably different than one going around two weeks later, yikes! Because of the new strain of the virus, the immunity that has been acquired because of the first one is not going to prevent you from catching the second one. This is what makes it essential to have a strong immune system that is if you don’t want to be sniffly and achy all winter long. The best way to keep your immune system strong is to consistently eat a well balanced diet, ensuring that you get adequate amounts of different nutrients. Malnutrition, in general, compromises immunity (which can include restrictive diets). However, there are a few important nutrients that are worth pointing out in regards to their role in immunity and prevention. Protein Function in immunity: Protein is an essential nutrient for the body. The immune response is triggered by the body recognizing something foreign (an antigen) on the surface of a cell that is unusual. The part of your body that recognizes antigens as "normal" or "alarming" is an antibody. Antibodies are specific proteins. Thus, protein in the diet is important for providing the building blocks to make these antibodies. Food Sources: meat sources (poultry, pork, beef, etc.), fish, dairy products (milk, yogurt, cheese), eggs, soy foods, legumes, beans and nuts. Beta-carotene & Vitamin A Function in immunity: Beta-carotene is that red-orange pigment found in a variety of fruits and vegetables. The body converts beta-carotene into Vitamin A which is important in overall immune function. Beta-carotene (and all carotenoids) is important for its antioxidant function, protecting cells from damage caused by free radicals in the body. Free radicals are a result of oxidative stress placed on the body (such as toxins in air, food and water; tobacco smoke and radiation). Therefore, anti-oxidants, such as beta-carotene, are important in defending the body from this damage. Vitamin A is important as it enhances our resistance to infection by having a special role in enhancing white blood cell function. Food Sources: sweet potato, carrots, squash, pumpkin, peppers, and leafy green vegetables such as spinach Preformed vitamin A is found in foods from animal sources, including dairy products, fish, and meat Vitamin C Function in immunity: Vitamin C is an antioxidant (like beta-carotene) and used to strengthen blood vessel walls. Food Sources: citrus fruits, broccoli, green & red bell peppers, berries, leafy green veggies (spinach, cabbage, etc) Vitamin E Function in immunity: Vitamin E is an antioxidant helping to protect cells from damage. The body also needs vitamin E to boost its immune system as it helps widen blood vessels and keeps blood from clotting within them, thus helping to fight off invading bacteria and viruses. Food Sources: vegetable oils, nuts, seeds, green leafy vegetables Zinc Function in immunity: Zinc helps regulates immune function and it causes expansion of the immune cells. Food Sources: foods high in protein, such as beef, poultry and fish. Selenium Function in immunity: Selenium is an antioxidant and greatly influences inflammation and immune responses. Food Sources: brazil nuts and some types of fish, halibut and tuna The above list of food sources is not exhaustive in any way as many nutrients have a role in keeping our immune system strong. For example, folate, fatty acids, iron and vitamin B6 also function in immunity. The important thing to remember is that optimal immunity depends on optimal nutrition – having enough, but not too much, of each of the nutrients. Balance, Variety and Moderation may be the best mantra to keep you healthy this winter season. Contributed by Laura Gaffney, University of Northwestern- St. Paul  Plenty of research demonstrates that a healthy, balanced breakfast has many benefits (i.e. better weight management and increased focus and concentration resulting in higher academic achievement). If you aren’t convinced, see “Reasons to Not Skip Breakfast”. This is especially true for the student athlete, who typically endures a long, demanding school day, with limited opportunities for fueling before a rigorous afternoon training or workout. Unfortunately, there are 3 potential pitfalls for student athletes who skip or skimp on breakfast: 1) Athletes have higher cravings for sweets (a sign that your body is too hungry) and seek out candy or other less healthy sources of quick energy before practice. 2) A cycle of under-eating and over-eating results in the majority of the athlete’s calories being consumed in 1 or 2 meals, late in the day, versus the recommended 4-5 meals throughout the most active time of day. This pattern is very hard on the body resulting in increased cravings, compromised immune health, more fatigue, disruption of sleep, and increased storage of visceral fat (unhealthy fat stores around organ tissues). 3) Decreased endurance and stamina during afternoon practices resulting in less than ideal performance. Athletes who are well-fueled with breakfast, lunch and a pre-exercise snack have better mental focus, balance, and overall performance. So, for those who want the benefits from a wholesome breakfast, but aren’t sure what to eat or struggle with time in the morning, check out these simple tips and recipes to get you on the road to success. 3 basic ingredients for a balanced breakfast: 1) Protein, 2) Complex carbohydrates & Color, and 3) Healthy fat Protein, such as eggs, yogurt, lean meats, fish, cheese, and nuts, at breakfast is vital for overall growth and repair of muscle tissue, while also helping slow down the absorption of carbohydrates and keeping you satisfied until the next meal event. Complex carbohydrates include foods such as oatmeal, whole grain breads, quinoa, fruit and vegetables. Try to avoid highly processed foods (things with more than 5 ingredients on the label) as they can lead to increased cravings before the next meal or snack. I also recommend including a fruit or vegetable when choosing oatmeal or other wholesome grains at breakfast because fruit and veggies are natural sources of anti-inflammatory chemicals, called antioxidants. Foods with anti-inflammatory properties are crucial for athletes to consume at each meal as they help manage the stress of exercise. So, as the saying goes, “Get some color on your plate!” Healthy fats include nuts and seeds (specifically walnuts, almonds, and chia, sunflower or ground flax seed), nut butters, avocado, canola oil, olive oil, etc. Common toppings for breakfast foods often include butter, cream cheese, etc. These are also acceptable in moderation. Include a variety of fats in your weekly breakfast meals as they add flavor, increase satiety, and you will be adding important vitamins, such as vitamin E – also a powerful antioxidant! To get you started, check out these simple breakfast ideas: Click HERE for a printable version 20 Quick and Easy Breakfast Ideas: Smoothies that satisfy! It seems everyone has their favorite smoothie recipe. Smoothies can be very quick, nutritious, and flavorful but to ensure your savory concoction keeps you satisfied without excessive calories, consider these tips: 1) combine 1-2 servings of fruit and/or veggies with a liquid (milk, water, juice, coconut water); 2) add a source of protein (Greek yogurt, protein powder, peanut butter); and 3) maybe a couple extras (ground flax, chia seeds, nuts, or spices). Just in case you don’t have your own favorite recipe, here are a couple quick and easy ideas. 1. Fruit and Yogurt Smoothie. Blend 1 cup plain Greek yogurt with 1 cup frozen fruit (banana and berries work very well) and 1/2 cup liquid (milk, juice, coconut water, etc.). Freeze overnight and thaw throughout the day to enjoy in the afternoon, or blend up in the morning. 2. Peanut Butter Banana Smoothie. Blend 1 small frozen banana, 2 tablespoons peanut butter, 1 cup milk, and 1 cup crushed ice (option – add 1 scoop chocolate whey protein). 3. CIB Smoothie. For an extra boost of calcium and protein, combine one packet of Carnation Instant Breakfast with 1 cup milk. Add 2 Tbsp. peanut butter and one small ripe banana. Blend with crushed ice. 4. Tart CherryBerry and Kale Smoothie. Feeling sore and tired? Try adding this smoothie that uses Tart Cherry Juice, known for its benefits of fighting inflammation and aiding in sleep. Start by liquefying ½ cup 100% tart cherry juice blended with handful baby kale. Add 1 cup plain Greek yogurt and 1 cup frozen berries. This recipe uses Tart Cherry Juice available at a variety of health food stores, such as Trader Joes. Note: if you use Tart Cherry Juice Concentrate, add 1 cup water to 1 ounce concentrate to reformulate. Yummy Yogurt. Yogurt is great for breakfast because it’s easy to grab and packed with protein to help you stay satisfied longer. Try some of these tasty variations to ensure your breakfast is easy…and well-balanced. 5. Yogurt Parfait. This is one of the easiest breakfasts that provide a great balance of protein and carbohydrates for athletes on the go. Choose a variety of toppings, such as ¼ cup unsweetened granola, 1 tbsp chopped almonds and 1 cup frozen berries. Try choosing fruits that are in season, such as yummy, sweet berries in the summer, flavorful apples or a dollop of pumpkin puree come fall. 6. Tropical Yogurt Parfait. Top vanilla or plain Greek yogurt with ½ cup crushed canned pineapple (drained) and ½ sliced banana. If using plain, unsweetened yogurt, you may want to drizzle with a couple teaspoons of honey and top with shredded raw coconut. Eggs…not just for the weekend. For many, the idea of an egg breakfast and “eating on the run” doesn’t seem to go together. Considering that eggs are the highest quality protein…and very cost effective, it’s worth it to experiment with some of these quick and easy ideas to start your day off right. 7. Microwaved Scrambled Eggs With Veggies. Yes, it is possible to make really good eggs in the microwave. And it’s easy! Beat 2 eggs, throw in a microwave-safe container, add 1 handful of your favorite veggies (spinach leaves, mushrooms, onions, cherry tomatoes are a few ideas), and a sprinkle of cheese. Zap the mixture for 30 seconds, stir, and cook another 30 seconds, or until eggs are solid. Prep the night by storing the raw mixture in a fridge until ready to heat and eat in the morning. 8. Breakfast Burrito. Breakfast burritos are full of good nutrition and easy to grab and go. Scramble 2 egg whites, 1/4 cup black beans, 2 tablespoons salsa, and 2 tablespoons shredded cheese, and wrap in 1 small whole-wheat tortilla. Make ahead by preparing a few at a time, wrap in foil, and keep in the freezer until ready to reheat. 9. Super Special Scrambled eggs. This tasty breakfast is packed with good nutrition for the stressed athlete! Simply lightly sauté handful of spinach with 1 ounce smoked salmon. Toss in 1-2 beaten eggs with the spinach mixture and cook through. If desired, melt in ½ Tbsp. cream cheese and season lightly with salt and pepper. Serve on top of lightly toasted whole grain baguette – Yum!! 10. Egg Sandwich. Who doesn’t love a classic egg sandwich? I remember my father-in-law adding a dollop of salsa to his! So use your creativity with this one. Simply prepare 1-2 eggs to your liking. Place between 2 whole-wheat English muffin halves (or toast) with 1 slice of cheddar cheese. Pile on some veggies or salsa, if you wish. Wrap in foil so the cheese melts evenly, and enjoy! 11. Egg Muffins. Another great do-ahead that is easy to heat up before running out the door. Simply beat 10 eggs, 1/4 cup chopped onion, 3 handfuls of spinach, 1 shredded zucchini, 1/2 a bell pepper (chopped), 4 slices cooked bacon or ham, chopped, and a sprinkle of salt and pepper. Divide egg mixture evenly in a greased muffin tin, and bake for 20-25 minutes at 350 F. Store in refrigerator or freezer. Zap it for a few seconds in the microwave before serving. (See another recipe featured below) Muffin Madness. Muffins seem to get a bad rap for being only these sweet, carb-laden morsels of goodness. Well, as I like to say, you can have your “muffin” and be healthy too. Home baked muffins made with a variety of wholesome, natural whole grains can be a great way to manage portions and get high quality nutrition on the go. 12. Pumpkin protein muffins with oatmeal. These muffins are packed with a healthy balance of whole grain carbohydrates along with protein to make a perfect morning breakfast or snack. Make a batch the night before and zap in the morning for a warm, tasty meal. (See recipe below) 13. Whole-Wheat Banana Muffins. These hearty, wholesome muffins were developed by one of my dietetic interns and make the perfect portable breakfast. The Greek yogurt allows for a slight reduction in fat, while adding a punch of protein. (See recipe below) 14. Zucchini Muffins. Make a batch of your favorite zucchini bread or muffins to easily fit a serving of veggies into a delicious baked goods. Toss in some ground flax for a healthy dose of fiber and omega-3 fatty acids. 15. Raisin Bran Microwave Muffins. One of my favorite things for breakfast as a kid was these easy muffins from the microwave. Yup, muffins in the microwave! Prepare the batter ahead of time and leave in refrigerator. Scoop batter into ramekin or muffin cup and microwave on high for 1 minute, remove to take a look, and keep cooking for 30 seconds at a time until the muffin looks firm. (See recipe below) Hearty & Hot Cereals! These recipes use a couple of nature’s most wholesome energy boosters – quinoa and oatmeal. Both are full of natural goodness with quinoa providing a complete protein, essential for tissue growth and repair; and, oatmeal delivers a great source of soluble fiber for improving satiety as well as offering a number of important health benefits. 16. Fruity Breakfast Quinoa. Simply prepare quinoa according to package directions, substituting milk for water. Add your favorite spices, such as cinnamon, nutmeg or pumpkin pie spice. Top with fresh berries and chopped almonds. 17. Pumpkin Pie Oatmeal. Skip the pumpkin spice latte and enjoy a more wholesome autumn treat for breakfast. Simply prepare quick oats in the microwave according to package directions adding a heaping dollop of pumpkin puree, pumpkin pie spice and low-fat milk or almond milk. If desired, drizzle with a couple teaspoons of maple syrup or brown sugar and walnuts for a quick and easy breakfast before heading out the door. 18. Overnight Oats. This popular Pinterest pin makes a lot of sense for anyone who really has no time for messing around in the kitchen in the morning. The night before, combine 1/2 cup milk, 1/3 cup rolled oats, 1/2 a mashed banana (or fruit of choice), 1/4 cup chopped nuts (or chia seeds), and a sprinkle of cinnamon in sealed Tupperware container or 1-cup mason jar. By morning, you’ll have delicious overnight oats! These can be heated in the microwave for 1-2 minutes if in the mood for something warm. Which “wich”? These creative “sandwiches” combine balanced nutrition in a handful. 19. Waffle PBJ-Wich. Try this sweet take on a classic breakfast sandwich the next time eating on the go. Prepare 2 whole-grain toaster waffles. Spread one half with 2 tablespoons nut butter and layer 2-3 sliced strawberries or ½ sliced banana on top in place of the traditional jelly. Top with other half. 20. Apple-Wich. This is a perfect pick for apple season, Cut 1 apple in half and remove the core. Drop 2 tablespoons of your favorite nut butter between the two holes, and sprinkle in 1 tablespoon granola. Wrap up the whole apple in plastic wrap and pair with a portable serving of milk for an easy grab and go breakfast. Featured Recipes: Egg Muffin Variation See a great variation of this recipe at Averie cooks. Pumpkin Protein Muffins with Oatmeal Makes: 18 muffins Prep Time: 10 minutes Cook Time: 12-15 minutes Ingredients: 1 1⁄2 cups Oats 1 cup Whole wheat flour 1 (15 oz.) can Pumpkin 1⁄2 cup Protein powder (unflavored or vanilla)* 3⁄4 Brown sugar, packed 1 1⁄2 tsp Baking soda 3⁄4 cup Canola oil 3⁄4 tsp Baking powder 2 large Eggs 3⁄4 tsp salt 1 1⁄4 tsp Pumpkin spice (ginger, nutmeg and cinnamon mixed together) 1/3 cup (plus 1 tbsp) Chopped walnuts or pecans (optional) Directions: 1. Preheat oven to 375 Degrees. 2. In a large mixing bowl beat the brown sugar, oil and eggs together. 3. Add in the oats and pumpkin. 4. In a small bowl, combine the dry ingredients. 5. Gently mix dry ingredients into oat mixture, mixing as little as possible. 6. Fold in 1/3 cup nuts (if desired). 7. Pour batter into paper lined muffin tins, filling each muffin cup approximately 2/3 full. 8. Sprinkle tops of muffins with remaining chopped nuts (if desired). 9. Bake about 12-15 minutes or until toothpick inserted into the center of a muffin comes out clean. * Note: If you don’t have protein powder on hand, or would rather not use it, just replace the 1⁄2 cup protein powder with an additional 1⁄2 cup whole wheat flour. Whole Wheat Banana Muffins Makes: 16 muffins Prep Time: 15 minutes Cook Time: 22 minutes Ingredients: 2 cups whole-wheat flour 1 teaspoon baking powder 1 teaspoon baking soda 1⁄2 teaspoon salt 1⁄2 teaspoon ground cinnamon 4 large ripe bananas 1 cup packed brown sugar 1⁄4 cup vegetable oil 1 large egg 1⁄2 cup plain Greek yogurt 2 teaspoons pure vanilla extract 3⁄4 cup walnut halves, toasted and coarsely chopped (optional) Turbinado cane sugar for sprinkling on muffins before baking Directions: 1. Preheat oven to 350 degrees F. Line a muffin pan with liners and set aside. 2. In a medium bowl, whisk together flour, baking powder, baking soda, salt, and cinnamon. Set aside. 3. In a large bowl, peel the bananas and mash with a fork. Add brown sugar, oil, egg, yogurt, vanilla extract. Stir well until combined. Slowly stir in the dry ingredients. Mix until just combined. Fold in walnuts if desired. 4. Fill muffin liners 3⁄4 full. If desired, sprinkle with cane sugar. Bake until toothpick inserted in center comes out clean, about 22 minutes. Transfer to wire rack to cool. Store, covered, at room temperature. Adapted from recipe available at www.twopeasandtheirpod.com Raisin Bran Muffins (Microwaveable) Ingredients: 4 cups Raisin Bran cereal 2 cups flour 1 cup sugar 2 tsp. baking soda 1 tsp. salt ½ cup canola oil 2 eggs, beaten 2 cups buttermilk (or substitute with 1 cup milk and 1 cup plain yogurt) 1 tsp vanilla Directions: 1. Combine first 5 dry ingredients together in a large bowl 2. Add the remaining ingredients the dry ingredients and mix until combined. 3. Store in a covered container in refrigerator up to 6 weeks. 4. Fill muffin cups 2/3 full and bake at 400 degrees for 15-20 minutes 5. If desired, fill ramekin or muffin cup (placed in microwaveable dish) with batter and microwave for 1 minute, checking every 30 seconds until cooked through. We've all heard that "breakfast is that most important meal of the day" so one of the most common questions I'm asked is, "Should I eat breakfast if I'm not hungry?"
Studies show breakfast eaters tend to have higher school attendance, less tardiness and fewer stomachaches. They also score higher on tests, concentrate better, solve problems more easily and see improvements in athletic performance. Studies have also shown that breakfast-skippers are more likely to be overweight. But most studies don't fully explain why. It’s important to understand why this is true because ultimately, for any lifestyle change to stick, you need to understand why we do what we do and believe the behavior change makes sense for you. So here are some of the possible reasons that skipping breakfast is associated with higher body weight, poor performance, and achy stomachs. Hopefully these will enlighten YOU about your own choices and help you make decisions about eating breakfast that work for you: 1. It may affect your metabolism. When you skip breakfast, your body has to manage the fact that you haven’t eaten for almost 18 hours! For example, if you ate dinner at 6 and didn't eat again until lunch, that’s a long time. Many people explain that they don’t “feel” hungry, and that’s because your body is in a state of semi-starvation and hunger cues are shut down. 2. Being overly hungry often leads to overeating. Going too long without eating can lead to overeating. The reason is that hunger is a physical signal from the body that your blood sugar is low and your body needs fuel. When you ignore it for too long, you may develop more extreme symptoms of hunger, such as being irritable, unable to concentrate or having a headache. As a result, making decisions about what and how much too eat can be difficult. This also can lead to eating too fast and not being able to notice feelings of fullness until it is too late. 3. Overeating at night. For some people who don’t eat breakfast because they aren’t hungry, it can be related to eating too much the night before. This starts a vicious cycle of skipping breakfast (and maybe skimping on lunch) because they feel guilty and regretful. When they start eating later in the day, the body is overly hungry, and the cycle of overeating continues. That is the issue that needs to be addressed. 4. Thinking that eating breakfast “triggers more hunger.” Some people state that once they start eating, they feel hungry all day. In actuality, when we look at the time that their hunger is developing again after breakfast, it usually makes sense since they haven’t eaten for a few hours. “Feeling moderately hungry” about every 3-4 hours is a normal feeling, but for some, it can bring up anxiety or fear that if they start eating, they won’t be able to stop. So they avoid eating until the symptoms are really strong. Over time, only these intense feelings of hunger are recognized as the time to start eating rather than when the hunger is developing. And, since intense hunger often results in overeating, the association is set up. Learning to trust your body and its internal cues while making a plan for a balanced breakfast (that includes protein) can help stabilize normal hunger and fullness cues throughout the day.  An old Chinese proverb suggests "It is better to light a candle than to curse the darkness", and I read recently where someone suggested "perhaps we need to do both."
How true this is especially when we consider the number of fear-based, catastrophizing messages about food and nutrition that infiltrate social media outlets these days. Catastrophizing is an irrational throught a lot of us have in believing that something is far worse than it actually is. If you’re like me, you probably see and hear examples of this more than a few times a day with things like: “cow’s milk is toxic”; “sugar and carbohydrate-based foods are the underlying cause of all disease”; “GMO’s cause cancer”; “animal products cause heart disease and death”; and the list goes on. There is a lot of darkness ~ and fear ~ in these statements and what’s even more sad is that these are actual statements written by “health professionals”, some with credible degrees and some not so much. But all of them have a book to sell, a blog to advertise, or themselves to promote for high-paying speaking engagements. I’m always curious who these folk’s clients are, because the majority of clients I have worked over the years seem to be getting “less healthy” because of these messages. People come to me experiencing more anxiety and stress; increased cycles of restricting and overeating; more shame, guilt and clinical depression. And that’s just the mental side of things. Research continues to demonstrate that adolescents and adults are experiencing decreased bone mass (coinciding with decreased milk consumption); increasing waist lines (despite an increased use of low-CHO diet approaches); and, increased rates of heart disease (while the prevalence of plant-based eaters increases). So, I guess if this type of approach was helpful, I probably wouldn’t react, but it grieves me so much when a 50-year old woman sits in my office for the first time tearfully expressing her pain from feeling so overwhelmed by all these messages. Or, the 16-year old athlete who can’t make a decision about what to eat because she doesn’t know “if something has too many carbohydrates that will lead to increased cravings, overeating, and a food addiction.” Seriously, folks! When I started my nutrition practice, I carefully constructed my business plan that included a competitive analysis. Perhaps I’m just not that gregarious, competitive person by nature, but my perspective after looking at the competition was (and continues to be) that we are all in this health and wellness thing together. I am so passionate that people are able to find a way to feel good about their body, their eating, activity, health and their life (and there are many) - and whoever is able to help someone accomplish that is great. Of course, I am hopeful to build a thriving practice – but not at the expense of causing someone more pain or trouble. I don’t know if some people just had a different physiology, anatomy, metabolism, chemistry, or nutrition textbook than me? Or, if science has just all of sudden discovered EVERYTHING there is to know about the brain, body, food and energy balance in the past decade? Please tell me if I missed something. I truly love reading research (I actually prefer scientific literature over a good fiction book any day) so I am fully aware that science is evolving and that we discover and learn new perspectives every day – it’s what I love about this field. So, unless I have overlooked or missed out on some Nobel-prize winning research, what I’ve seen is that for every five studies that suggest a low carbohydrate diet results in weight loss or health gains, there are at least five or more that can demonstrate the same results with a balanced diet. And, this illustration can be applied to each of these principles – cow’s milk; plant based eating vs animal products; GMO’s; organic food vs conventional food, etc. The reality is that some people may benefit from lowering their carbohydrate intake, replacing cow’s milk, or more carefully considering their selection of foods. But, to say any of these foods is the “cure all”, “toxic”, “dangerous” is smoke and mirrors and downright misleading! So, to come back to the metaphor of the quote…regarding nutrition science, let’s continue to research and responsibly shed light on new developments that may make a difference in someone's life. But, to sit and scream from your virtual mountaintop that “the sky is falling” (or “to curse the darkness”) is sadly contributing to more health problems for a great majority of our population. And, if you (or your health provider) are someone who is truly passionate and educated on helping people improve their health and wellness, then you would know there is NOT a one-size-fits-all approach that works for everyone!  There seems to be so much pressure on folks to change. It usually starts with something like, "You really should..." You may either succumb to the well-meaning advice, or you may get defensive for a variety of reasons.
In fact, have you ever noticed how emotional a conversation about food, eating, exercise and weight can be? It seems that our beliefs about food and eating have become like a religion. I was taught a long time ago that there are 3 philosophical conversations to avoid: politics, religion and money. I wonder if the field of nutrition needs to be added to this list. Usually it starts with a harmless comment like “I invest my money in XYZ fund” or “I’m following the XYZ diet” and before you know it you’re in a discussion battling completely different viewpoints hoping to finalize "who or What’s right?” The truth with nutrition advice is that your choices about food, eating, exercise and weight are very personal. When an individual, family or team approaches me for nutrition services, basically they are hoping to change a behavior. Perhaps they want to lose weight, decrease risk of disease, improve athletic performance or just feel better. But, in general, they believe they need to change something to achieve their desired goal (and have been offered many opinions of what that something is). Unfortunately, we are all bombarded by a lot of nutrition information these days leading us to believe we need to change what we are doing because there is a “right” food or way to eat. We hear there are “good” vs “bad” foods; a “right” vs “wrong” diet; “healthy” vs “unhealthy” weight; and the list goes on. In general, our culture is full of this “black and white thinking” which may often be a lot of smoke and mirrors for promoting someone’s product, book, research, or blog. Unfortunately though, it gets really confusing when you are motivated to change, but aren't sure what to do. My experience over the past 20 years in the field of nutrition has provided me with a lot of insight about feeding, eating, nutrients and the body, but ultimately I've learned that the best expert about your body and how you manage change is YOU. I've read probably hundreds of studies and listened to many credible researchers who continue to work hard to understand what amount, what form and what combination of nutrients we need to achieve optimal health. Here's the deal: there are many things we know and many things we really don’t know or understand! Ultimately, this research often provides impressive insight to guide nutrition recommendations. However, this data can also be incomplete, not plausible to human systems, and then unfortunately promoted through media headlines creating a lot of confusion. And to add to the media confusion, just like many of my clients, I never seem to escape folks trying to convince me why their supplement or strategy to “be healthy”; “right”; "well researched." Frankly, just like there are positives and negatives about different styles of managing money (that work in different ways for different people); the same can be said about one’s philosophy (or experience) with food, weight and overall wellness. There are many different approaches and beliefs about achieving optimal health and nutrition that work – and some that don’t work, depending on the individual. So, what should you do if you are someone who believes you have plenty of nutrition information, but can't seem to apply it to your life? Or, no matter how careful you are, you still end up overeating? What if you've been given plenty of nutrition advice and can’t seem to follow it? Making changes that will last a lifetime occurs in stages and often takes time. Be patient. Remember that change can sometimes be intimidating and/or difficult. But, it’s even more frustrating when the strategy you are using to change doesn't achieve the desired result! Perhaps it’s not about you “trying harder” but trying “something different.” When you've made a decision to improve the quality of your life through nutrition consulting, you may need an approach that is very individualized and addresses not only what you eat, but also how you think and feel about food and your body. Most important, believe that you can change, that it doesn't have to be so uncomfortable, and ultimately you can achieve your goals. And…trust yourself. You know yourself better than anyone else. Sometimes, it’s just about having the people and resources in your path that help you achieve the desired result. I have been asked by many people what the difference is in sugar found in processed food versus fruit. I have gotten things such as...
"Isn't sugar just sugar no matter what you eat it in?" "Why should I eat “healthy” food, i.e. fruit, when it has the same amount of sugar as a processed food?" "If I need carbohydrates why can't I just get them from a cheap source, like a candy bar? ...well okay maybe the last example is a little extreme, but it doesn't mean I haven't heard it and that some people don't wonder about such things. Let's start with some basics. Your body breaks down carbohydrates from the foods we eat to glucose for energy for the body's cells. Glucose is one of the most abundant sugars in foods and is the body’s preferred source of quick energy. It is the primary source of fuel for the brain and an extreme consequence of insufficient blood glucose is coma. If you imagine your body as an automobile, carbohydrates are its gasoline--fueling every one of your cells. Without enough carbohydrates, your body starts “running out of gas.” You feel sleepy, have low energy, lose concentration, and perform tasks less well. In addition to glucose, there are a few different types of sugar; mostly they end with -ose if you are reading food labels (sucrose, glucose, fructose, lactose, dextrose…). Sugar is also found in syrups used in processed foods as well, most notably high fructose corn syrup. Many food products use fructose because it is considered a sweeter (and less expensive) sugar. Table sugar is sucrose. Since your body can not absorb sucrose in the form you eat it is in; it must be broken down into fructose and glucose first. This is where we get to fructose. Fructose is the most naturally occurring type of sugar in fruit and is also found in vegetables and honey. So you look at a piece of fruit and you think, “There is sugar in that apple.” If you look at a food label, the amount of sugar in an apple is about equal to the amount of sugar in a snack pack pudding. We begin to ask ourselves then, if sugar is sugar, what is the benefit of the apple over the snack pack? Especially when kids may have a preference for the snack pack over the apple and some may argue that the pudding is cheaper than the apple and it has a longer shelf life. So now isn't the pudding more appealing? Well, yes it might be to some people. But let’s look at the apple a little more. The sugar in the apple is accompanied by some other things that are beneficial to the body - first and foremost fiber. Fiber helps slow down digestion, preventing spikes in blood sugar along with helping you feel fuller. This is one of the biggest differences in eating sugar naturally occurring in fruit versus the refined sugar found in the pudding. It is basically the same sugar after it’s broken down by the body, but after eating highly processed carbohydrates, an individual may have fluctuations in their blood sugar that result in unwanted cravings for more sugar. The reason for this is kind of complicated, but in general, it is important for the body to maintain a certain blood sugar balance. When a high amount of sugar is “dumped” into the blood stream, the body tries to balance this out using a hormone called insulin. This can result in a “dip” in blood sugar that triggers a person’s cravings for more sugar and consequently overeating results. Aside from the fiber there are many other things in fruit that are beneficial, that you do not get when you choose to consume something else, like the pudding cup. Of course there are many important vitamins and minerals, but there are also chemicals called "antioxidants" and "phytonutrients" that play an important role in the body. Antioxidants are naturally occurring chemicals found in a variety of foods, including fruit and vegetables that help prevent or delay some types of cell damage in your body. This includes helping our bodies fight off infection and disease. Specific types of antioxidants are Carotenoids, Vitamin E and Vitamin C. Phytonutrients are also found in fruit and very beneficial to the body. Now you are asking me, what the heck are phytonutrients? Simply put, phyto means plant in greek and then combine that with nutrient and you get “nutrients from plants”. Phytonutrients are things that help keep your body working properly and prevent infection. There are more than 25,000 types of these chemicals which mean that there is a huge variety of them in different fruits, vegetables, and things we consume that come from plants. So, what's the verdict on sugar? Ultimately, "all or nothing thinking" about any food or nutrient is not helpful. In the end, the snack pack may be a nice alternative as a source of fuel for a snack or as a part of someone's lunch. But, so could a variety of other sources of carbohydrate - an apple, strawberries, banana, yogurt, chocolate milk, carrots, etc. Eating a balance of nutrients from wholesome, natural food sources may provide the most "bang for your buck" - nutritionally speaking. But, declaring foods as "forbidden", "unhealthy", "dangerous" or even "toxic" is unrealistic and not helpful either. ~ Contributed by Laura Gaffney, Northwestern College, St. Paul, Minnesota.  One of my favorite fall foods is pumpkin. I love pumpkin bread, pumpkin pie, you name it! And, one of my favorite muffin recipes is an Oatmeal Muffin recipe from a cookbook I picked up at Naniboujou Lodge in Grand Marais, Minnesota. So, from some Naniboujou inspiration and some putzing around in my kitchen came this hearty, wholesome muffin recipe. Quick and simple to throw together in the morning before the kids race off to school; and, makes a great recovery snack for athletes on the go. Enjoy!
Ingredients: 1 ½ cups Oats 1 cup Whole wheat flour 1 (15 oz.) can Pumpkin ½ cup Protein powder (unflavored or vanilla)* ¾ Brown sugar, packed 1 ½ tsp Baking soda ¾ cup Canola oil ¾ tsp Baking powder 2 large Eggs ¾ tsp salt 1 ¼ tsp Pumpkin spice (ginger, nutmeg and cinnamon) 1/3 cup (plus 1 tbsp) Chopped walnuts or pecans (optional) Directions: 1. Preheat oven to 375 Degrees. 2. In a large mixing bowl beat the brown sugar, oil and eggs together. 3. Add in the oats and pumpkin. 4. In a small bowl, combine the dry ingredients. 5. Gently mix dry ingredients into oat mixture, mixing as little as possible. 6. Fold in 1/3 cup nuts (if desired). 7. Pour batter into paper lined muffin tins, filling each muffin cup approximately 2/3 full. 8. Sprinkle tops of muffins with remaining chopped nuts (if desired). 9. Bake about 12-15 minutes or until toothpick inserted into the center of a muffin comes out clean. Yield: approximately 18 muffins. * Note: If you don’t have protein powder on hand, or would rather not use it, just replace the ½ cup protein powder with an additional ½ cup whole wheat flour.  The typical "answer" seems to be: it's "80% nutrition and 20% exercise". What do you think? Of course, we all have our own personal experiences that affect our response. If having the right “balance” of nutrition and exercise is what we are looking for, it’s helpful to define what balance is.
Webster’s definition of balance: bal·ance noun \ˈba-lən(t)s\ : the state of having your weight spread equally so that you do not fall; : a state in which different things occur in equal or proper amounts or have an equal or proper amount of importance Based on the definition of balance, the ideal “prescription” for achieving the proper amount of nutrition and exercise would be that everyone would move and exercise enough while eating the right amount to fuel that activity. Unfortunately, that’s not always possible (physical, financial, access, etc. reasons). The other challenge in answering this question is what’s your objective? Are you trying to lose weight? Fight disease? Improve energy? Or, improve sport performance? There really isn’t a standard answer. See why… The objective: Weight loss What’s best? Initially, nutrition makes the biggest impact on achieving your goal. Specifically, research indicates that individuals who need to lose weight and body fat are most successful by attempting to alter the energy balance equation by decreasing energy (food) intake. However, exercise is essential for keeping the weight off. For this reason, an individual who is inactive when they begin a weight loss program needs to also include some form of activity. Starting off slowly enables them to work up to an intensity that will keep the weight off, prevent burnout and injury; and, help prevent muscle loss to keep their metabolism up. The objective: Prevent type 2 diabetes What’s best? Exercise can make the biggest impact in your defense against this disease. Yes, diet is also important in the prevention of diabetes, but active muscle tissue is like a “sponge” in being able to absorb sugar (glucose) from the blood stream using a mechanism totally separate from insulin. Also, when you are active, your cells also become more sensitive to insulin so it can work more efficiently. The objective: Stabilize mood, relieve stress and boost energy What’s best? Exercise is the magic bullet! The reason why is that exercise triggers the release of powerful brain chemicals, such as dopamine and norepinephrine, that are important in helping us feel good and have more energy. Exercise (any movement) can also lead to changes in the brain that help with resilience and managing stress. Nutrition is important in supplying the fuel needed to make these neurotransmitters, but just as you can improve your blood chemistry with a single meal, you can also boost energy, mental focus and mood with a single workout. As a result, exercise may be as effective as medication for treating depression in some people. The objective: Improve sports performance What’s best? Nutrition can have a significant impact for athletes who are looking to improve their performance and reduce injury rates. The best athlete is well-trained, genetically gifted AND well-fueled. Fueling with the appropriate nutrients at the right time in their training regimen can make a big difference in helping an athlete achieve their goals with speed and performance; muscle growth and repair; and, recovery time. The objective: Reduce risk of chronic disease, i.e. heart disease, cancer, osteoporosis, obesity What’s best? Both diet and exercise are important components of prevention and treatment strategies for many diseases. Prevention of weight gain is critical because overweight and obesity are difficult to treat and are conditions that directly affect many other chronic diseases. Additionally, diet (specifically the quality of food intake) and exercise also play non-weight-related roles in many chronic diseases. For example, omega-3 fatty acids from fish are shown to have a direct affect on lowering your risk of heart disease. A diet that includes a high intake of plant-based foods along with consistent exercise remains the recommendation for decreasing your risk of cancer. Clearly, your nutrition intake (quantity and quality), along with regular activity, will have a significant impact on helping you achieve your health goals. The goal of a body builder is different than that of an endurance athlete, stressed out middle-aged man, or a woman trying to manage symptoms of menopause. Diet plays a significant role in each of these examples, but hopefully you can see why it’s misleading to simplify movement and activity to “20%” of the equation.  A fun weekend enjoying the fair with friends! We sampled some original MN Fair Food favorites. These included O'Gara's Reuben sandwich, Mancini's Porketta pig wings, Dino's gyro's. New foods that we had the opportunity to try included chicken and waffle cone, blue cheese corn fritters, and walleye tacos. We also had a fun sampling of many of the fruit/veggie options at the fair - including frozen grapes, Island Noodles with Vegetables, and the fresh produce available in the West End Market. Finally, there was the corn dog/pronto pup sampling. Many folks assume the corn dog and the pronto pup are the same thing (and typically have a very strong opinion about which one is best). There is an important difference between the two that lend to each having a unique flavor and texture difference. The corn dog uses a cornmeal batter, while the pronto pup uses a pancake flour based batter. To test out which of the two was a fair favorite, I conducted a blind taste test. Although my personal favorite has always been the corn dog, the pronto pup came out on top with our group of samplers (and I might be swayed now too)! Certainly the food at the Minnesota State Fair is a big hit. But, after 4 days of walking around the fair, I was reminded over and over again about what truly makes me so fond of the fair. For me, I love the enormous variety of activities, exhibits, demonstrations, live entertainment, (all included in the price of admission) that showcase so many people's interests and talents. For example, I'm amazed at how hard everyone works in the swine, cattle, horse and other barns. There's lots of education, too...about dairy farming, how animals are cared for and what life on the farm is about. We walked by Princess Kay of the Milky Way reading a children's story to a group of kiddos, while on the north side of the fair features one of my favorite log rolling shows. And, to top it off, I learned you never grow too old for the Giant Slide! There's so much more than I'm including here, so I encourage you to go find out what makes the fair truly "The Great Minnesota Get Together!"
 Yesterday was day two at the Minnesota State Fair. And, it was such a great example of all the other things I love about the fair (friends and music). To begin with, it was moving day for my daughter back into college. So, I had a 4 1/2 hour car ride to Madison, WI, followed by moving all her stuff up a couple flights of stairs in 91 degree heat plus humidity. Perhaps some of you can relate? Anyway, after a few hours of moving in, I was in the car for my trek back to the Twin Cities. Every year, I end "moving day" driving straight to the fair to meet my hubby for what always turns out to beautiful evening. We enjoy time hanging out listening to the awesome, free entertainment and chatting with friends and people we've never met. Last night, we hung out at the new West End listening to Chastity Brown at the Schilling Amphitheater. Then, we headed over to Famous Dave's (to get a new food - more on that in a bit) and heard some great Blue's. Finally, a nice stroll over to one of our favorite hangouts, Coasters, where Uncle Chunk was rockin' the stage. For me, it's such a great distraction, as I can get a bit melancholy when my girl goes off to school. So, what about the food? I was able to try a couple more new fair foods last night. First, was the Korean BBQ Collar with Kimchee pickles. These meaty pork chunks were coated in that special tangy Famous Dave's sauce that paired nicely with the spicy pickles. Second, Coaster's Pork Chop (not on a stick). Great flavor and enjoyed having something without a lot of spice and sauce - for a change. I will say that my hubby and I really enjoy the pork chop on the stick located across from the Bandstand. This one has a nice marinade/seasoning and more char grilled flavor. Also, from Coaster's - Bacon Mac and Cheese Bites. Kind of look like those dinosaur shaped chicken nuggets, but actually deliver a nice, creamy texture (not gooey) with a bit of a kick. A final note for a cool evening at the fair. Enjoy a great beer, such as Schell's Oktoberfest. A lovely pairing with pork!
 I truly love the Minnesota State Fair! I love the entertainment, the animals, and of course the food. Today, a friend and myself were on a mission to try as many new fair foods as we could...and throughout the remaining 11 days of the fair. And not for the typical nutritional bashing from nutritionists and health experts, but rather to savor and appreciate the yummy concoctions only found once a year. You see, even though we are both registered dietitians, we actually enjoy food and practice eating all foods in moderation. So, with that, here's what we tried today: 1) Sno ribbons 2) pretzel curds 3) Walleye Mac and cheese 4) Prime rib tacos 5) Lobster on a stick 6) Minnesota meatloaf on a stick 7) Pierogies 8) Frozen Grain Belt BLU THE WINNER: a tie between meatloaf on a stick and frozen BLU. With that said, all were very tasty, and shareable portions. Stay tuned for more 
“Before” and “After” pictures seem to be everywhere, especially as it relates to encouraging weight loss. Honestly, this strategy makes me cringe. Is this really helpful or necessary? Before you glaze over and stop reading because you are thinking, “what’s the problem…these images really motivate individuals to achieve the desired result”, I challenge you to consider what an individual’s “after” the “after” picture looks like? For example, regarding weight loss, it has been proposed that only 2 out of 10 people who achieve modest weight loss are able to sustain that weight loss for greater than one year (Wing and Phelan, 2005). For the remaining dieters, most gain all or more of their weight back within one to three years. Was it because the successful 20% had before and after images?
In fact, individuals consistently come to me expressing their frustration over losing tens or even hundreds of pounds using the latest diet trend, supplement, weight loss program, and bariatric surgery, only to regain all of which they have lost. It breaks my heart when I see folks who have made significant healthy behavior changes with eating and exercise, but still are not happy with their “after” picture and turn to the next diet trend to “lose that last 10 pounds”. So, is this approach really motivating and helpful? Perhaps in the short term. But, at the very least, these images don’t seem to encourage long-lasting success, and at the worse, this approach continues to feed into our culture’s obsession with achieving a certain “look” and even more disappointment when that “look” can’t be achieved or sustained. My question is what do you want your “after” the “after” picture to really look like? My hope is that each individual will consider their success to be measured by some of the following qualities, not just a picture. 1) Overall health. Improving health markers, such as cholesterol, blood pressure, and blood sugar can happen when an individual participates in regular activity along with a balanced approach to nutrition. Many of these benefits are related to a slight decrease in weight, but can also occur with consistent lifestyle changes. An added benefit is decreasing the worry about these conditions. 2) Emotional well-being. Eating well, healthy activity and regular sleep can make a significant impact on your emotional state of mind. Although advertisements aim to convince us that weight loss alone will make us “happy”, the truth is that physical activity and eating well stimulates various brain chemicals that help us manage stress and emotions so we can feel more relaxed and peaceful. 3) Healthy eating behaviors. Many individuals work very hard to lose weight. Incorporating behaviors such as mindful eating, planning meals, cooking more, physical activity, and exploring new healthy foods are important and admirable. These intentional behaviors can result in more energy, sustainable weight control and a positive relationship with food, exercise, and weight. Sadly, too many miss the benefit of their accomplishments because of focusing on one thing – body size. 4) Decreased health care costs. These days, staying out of the doctor’s office due to disease and illness offers huge dividends. There is so much we can do to decrease disease risk with a healthy lifestyle. Much of this is a common sense, balanced approach to nutrition. My mantra is “eat to live” rather than a fear based approach to food and weight. Fear doesn’t help anyone, while accomplishing positive health changes with positive support can be enjoyable and fun! 5) Improved body image. Focusing on positive behavior change rather than the pressure of needing to change your “before” picture may help you feel better about your appearance, boost confidence, and improve self-esteem. Whether or not you choose to employ “before” and “after” pictures as a motivational tool to accomplish your goals, my hope is that you will consider all the benefits of your hard work. Also, keep in mind that many people don’t like to see themselves in pictures. There are a number of psychological reasons for this, but in general, it may be more helpful to focus on something other than a picture. “All my limitations are self-imposed, and my liberation can only come from true self-love.” ~ Max Robinson  Many of my clients ask a variety of questions about nutrition hoping to find out what is the “right” thing to eat. Bombarded by so much conflicting information from various sources, it seems increasingly confusing for people to figure out what or whom to believe about nutrition. So, how do you know what the “truth” is about the latest trends with gluten, sugar, carbs, dairy, fat, supplements, etc.?
Something I learned early on in my nutrition studies was that nutrition is a science. You may be thinking, “duh, I knew that!” But, what’s important here is accepting what that really means. Science is a body of knowledge based on systematic study that is continually evolving. Believing that science is “the truth” can be misleading because the progress of science is marked by the development of a continuously changing picture of reality. Many folks struggle with that concept because it demands that you are able to adjust constantly to integrate new information. A great example of this fact was when I learned that the structure of ribosomal subunits of tRNA (important in protein synthesis) changed from the 1988 biochemistry textbook I first learned this information to when I was learning about this again in 2005 – and my old textbook was out dated! Who would ever think scientists didn’t have this completely figured out? That was crazy to me – something that I took for granted for “truth” actually was still unfolding – and probably still is. I see this happen over and over again in the field of nutrition. For example, once we thought that people who wanted to avoid heart disease should reduce their saturated fat intake and increase their polyunsaturated fat intake to reduce blood cholesterol levels. Many dietary guidelines and sound nutrition advice was based on this “fact”. Then, it was to decrease total fat intake to reduce blood cholesterol (finding polyunsaturated fats were not“good” for you); and, then again today we have new information challenging what we believe about the relationship between fat and heart disease. These treasured “facts” about fat continue to change – and I see many people feeling uncomfortable and even resent trying to figure out what is “right”? I have always loved learning about science, and especially nutrition. It is what I love about my job as a dietitian which continues to be about helping individuals navigate this evolving science of nutrition information. My training and experience has taught me that remaining open-minded toward other points of view is critical when discerning the recommendations scientists make about what we “should” and “shouldn’t”eat. In fact, I’ve discovered that it is quite common for scientists to have different ideas of reality even when interpreting the same findings. So, how do you decide what recommendations are appropriate for you? That depends on you – your needs and your history with food, weight, and activity. Being curious and open about new ideas is always important, while remaining cautious when someone declares “absolutes” regarding science may also be helpful. Remember, YOU know yourself better than any scientist or proclaimed nutrition “expert” and finding someone who can help you explore what is ideal for YOU will likely be your best formula for success.  For many, summer in Minnesota means evenings out on the boat, weekends biking through lake country, or fun getaways to the cabin. Don't let these lovely moments and great times end in feelings of remorse because of mindless snacking. Using these tips and recipes you can have fun and feel good all summer long!
When planning what you will be packing for the boat, or weekend getaway, keep balance in mind. Many individuals often grab snacks that are convenient and highly processed (such as chips and crackers) and neglect to try easy, whole food options that are rich in protein, healthy fats, and essential vitamins and minerals. Consider some of the following suggestions for keeping a balance of nutrients in mind when planning your snacks:
Finally, check out my recipe for Watermelon, Blueberry and Spincah Salad with Feta for a fresh, colorful, and easy-to-pack, salad for a day on the boat or picnic in the park. This is one of my all time favorite summertime salads. I discovered it in the 2005 issue of Shape Magazine a while back and have modified it slightly by adding grilled chicken for a yummy entree salad. Enjoy!  INGREDIENTS:
2 tablespoons lemon juice or lime juice 1 tablespoon honey 4 cups spinach leaves 2 cups seedless watermelon, cut into 1/2 inch cubes 1 cup blueberries, washed and dried 1/2 cup seedless cucumber, sliced (unpeeled) 1/2 cup red onion, cut into thin slices 1/2 cup feta cheese, crumbled (optional) 2 grilled chicken breasts, cut into cubes DIRECTIONS: 1. Whisk the lemon or lime juice and honey in a large bowl. 2. Add spincach; toss lightly to coat. 3. Add watermelon, blueberries, cucumber, onion, and chicken; toss. 4. Top with feta cheese Makes 4 servings  I was so amused with this ad in the window of an ice cream parlor during my recent vacation. It is interesting to me how we can be so "health-conscious" in America, yet continue to struggle with increasing waistlines. While buzz words such as natural, organic, whole wheat, low fat, gluten free, non-GMO are intended to guide the health-conscious consumer to simple healthy solutions, it seems we just continue to eat more - not less. Brian Wansink and Pierre Chandon from Cornell University have researched this paradox and describe a "health-halo" effect when foods are labeled in this way. Their research indicates that consumers underestimate how much they are eating and end up increasing their overall calorie consumption. See article here.
This phenomenon is hardly new in our culture. I can vividly recall the “Snack Well” era which is another great example of this health halo effect. Back in the late 80’s, eliminating fat in foods was the solution to America’s increasing waist line. Therefore, non-fat foods such as Snack Well cookies, Entenmanns pastries, and a slew of nonfat versions of cheese, salad dressings, etc. filled the grocery stores. Misguided consumers believed that if you eliminated fat in food, you would lose weight and be healthy. When that didn't work, carbohydrates was suggested as the culprit for our health problems. Today, branding foods to help guide the consumer to healthy food options, (foods like the new “Satisfries- a low fat, less calorie fast food option) seem to continue to confuse consumers. When an individual is trying to manage their weight and health outcomes, it is vital to recognize that "eating healthier" doesn't necessarily mean that an individual has created a caloric deficit that prevents weight gain or result in weight loss. Instead, staying aware of portions and internal cues versus judging food - not as "good" or "bad" or an opportunity to "indulge" - can help reduce mindless eating. Remember, eating doesn't need to be so difficult. “Shhhh!” My dad would say, as we ate our lunch and listened to the Paul Harvey radio show at exactly 12:15 pm. My family ritualistically surrounded the dinner table for meals in our small, quaint kitchen in Nebraska. Although we would listen intently to the Paul Harvey news at lunch, there were no other distractions at meals. No talking on the phone – of course there were no cell phones at the
time. In fact, there weren’t even cordless phones. We didn’t have a television in our kitchen. I don’t believe anyone did back then. We ate whatever my mom prepared, whether that was grilled cheese sandwiches and tomato soup or good ‘ole Hamburger Helper. And, we were thankful for the food and this time to set apart the busyness of everyone’s day for a meal. My experience eating mindfully began before "mindful eating" was even defined in our culture. Growing up eating meals at the dinner table with my family introduced many of these eating behaviors, now considered hallmarks of following a mindful eating food plan. My relationship with eating and food didn't stay that easy, unfortunately. External cues from society that normalizes dieting, “eating on the run", and "good" vs "bad" foods slowly decreased these mindful eating skills as I ventured off to college and “the working world”. Lunch was often running to get a large frozen yogurt and popcorn (because these were “nonfat”and good for you – the trend of the late 80’s) and eating at my desk while working on the computer. Evening meals became eating something convenient in front of the television. I couldn’t understand how I continued to gain weight. I thought I was trying to“eat right” but clearly wasn’t paying attention to my eating. Eating continued to become so chaotic, cycling between restricting and over-eating; struggling with persistent weight gain; and, continuing to erode away my pleasure with food. I began to obsess about what to do? So, I began to exercise more and “eat better”. This was also the time I decided to go back to school and study nutrition. I thought that would help with this frustration with food. Well, I did get that Master’s degree in Nutrition, and discovered many interesting things that I enjoy about physiology, food and nutrition. But, not even an advanced education in nutrition could have changed my relationship with “how” I was eating. I fondly remembered back to that time when I could eat food, enjoy eating and not worry about my weight. Was that even possible anymore? As my own family started to grow, I began to plan for and insist on having family meals. My husband and I sitting at the table with a 2-year old and a baby wasn’t the “Normal Rockwell” painting I remembered back from that dinner table in Nebraska. But, we stuck with it. Eating began to be more focused on “how” we were eating instead of “what” we were eating. Of course, I continued to try and provide good nutrition for our family at the meals. But, it really wasn’t about the food. I began to notice that I looked forward to planning, shopping, and preparing a meal that would be presented at our table. We were thankful for the meal and setting apart the busyness of the day for each meal. And…unintentionally, my weight dropped back to the point I was at before all the chaotic eating. Fast forward about 15 years through a divorce; being a single parent; stress of a job; taking care of adolescents; and the list goes on, to the present day. A mindful eating plan has not included any specific foods or recipes. It has not been about a diet. It has not been about grazing or having to eat at a specific time. For me, eating mindfully has been a practice of staying aware of my body and taking time to eat consistently. Whether having a family meal (that I continued to insist on even as a single parent with a 7-year old and 4-year old); or, a meal alone, eating at the table without distractions and staying aware of the sensations and pleasures of the food, has been the cornerstone of my eating plan. I have challenged judgment about food, and instead eat what I enjoy at meals, not what is the latest food or diet trend. Being a nutritionist, I enjoy preparing a variety of food with balanced nutrition in mind at each meal. But, if you asked anyone in my family, they would tell you there are no “forbidden foods” and “it’s just normal to have a family meal at the table.” Recently, we had a young guest over for our evening meal. The table was set, as it is at every evening. We began our meal with our usual centering of prayer. As we talked about the day, enjoying our food together (with no cell phones or TV allowed), our guest commented in amazement about how different this meal was from her experience at home. She added that “it was very strange to sit at the table and eat.” Later in the meal, she continued to explain how “there is so much noise at her house during meals” and “eating here is so pleasant.” Truly the joy of mindful eating!  What to Eat? The Eternal Question!
I love my meal planning tablet (pictured here). At the top it reads, "What to Eat" and in small print at the bottom it proclaims, "The Eternal Question!" Kind of funny, perhaps? Webster's Dictionary defines eternal as "existing at all times or seeming to last forever." And for many, the question of "what to eat" may start to feel like an eternal question. Why does this happen and how do we make a shift so we don't have to worry so much about what to eat? I love the title of a book by bestselling author, Geneen Roth, "When you eat at the refrigerator, pull up a chair!" Isn't this the truth? Whether its because you end up grazing when you simply are unprepared for your next meal or you secretly sabotage your efforts because of overwhelming thoughts about what you "should" or "should not" eat, this dilemma with food and eating is common for many people. This month, I want to equip you with a critical strategy so you KNOW what to eat! Having a plan for meals and snacks is a critical step in making sure your chair stays at the kitchen table and not at the refrigerator! Yet, taking the time to plan meals and get to the grocery store is often difficult for individuals to do consistently. Using a resource like the meal planning sheet and grocery list pictured illustrate a great starting point. For me, Sunday is the day I think through the week, making a specific plan for each night's dinner meal (based on that week's activities), along with basic ideas for breakfast, lunch and snacks for my family. Then, I check the refrigerator and pantry as I compile my grocery list for the week, and finish with a trip to the grocery store to stock up. I realize that this process may be easier said than done. Besides being overly busy, a common obstacle I hear from clients is the frustration of not knowing what to plan for a meal, maybe because someone in their family is a picky eater. Maybe its the worry of not being able to stick to the plan and food goes to waste - so why even make a plan? For some, its just a struggle going to the grocery store because they fear they might buy something that is a trigger for overeating. There are many reasons I hear from individuals about why this process is so difficult. And, I assure you I have been there and can relate to many of these obstacles. I also know first hand that it is possible to figure out a system and a plan that works for you! And, I assure you the benefit is not only decreasing your stress each week when you know what to eat, but also achieving consistency with your plan for eating well consistently. I had just turned 30 years old, and someone actually told me that “if I smiled different” my wrinkles wouldn’t get as bad. Well intentioned, I’m sure, but still a ridiculous idea! Believe me; I had no intention of living the rest of my life worrying about my wrinkles, lines, etc. every time I was happy!
How is this much different than the scare tactics many use to provide nutrition information claiming that our health is at risk if we eat _______ (you can fill in the blank)? Stay with me on this…Clearly, it is essential to take care of our health and our bodies for many reasons (have energy, feel good, prevent disease, lower health care costs, etc.). But, buyers beware of what isn't entirely true. The multibillion dollar beauty industry has done a fabulous job of this, convincing us women that something isn’t right and thus we need XYZ product to solve it. I have witnessed, over and over in the last 25 years, how trends about what to eat and what not to eat (that we were convinced was well researched and accurate) gets turned around about a decade later. The nonfat craze from the late ‘80s was one example; and, the fact that soy foods would prevent breast cancer in the early ‘90s was another among many. Today, the attack on sugar and gluten are popular. Seriously, sugar is NOT evil! In fact, glucose (a simple sugar) is actually essential for survival. It is the only source of fuel for your brain! And, we would not have Olympic athletes performing at the level they do without a steady supply of carbohydrates. Yet, we continue to get bombarded with this “all or nothing thinking” that sugar (and carbs; and gluten; and red meat; and …) is bad and something horrible will happen to you if you eat it at all! Folks, the truth is “balance, variety and moderation!” I am aware that practicing those values with food consistently might seem overwhelming and difficult. If that’s you, I recommend having a registered dietitian or wellness coach work with you to remove the obstacles that are getting in the way of your health goals. Trusting in food rules (rather than yourself) may feel “safer” but is usually not addressing the true issue someone has with food, eating, and their body. The reality is that overexposure to UV radiation in sunlight, smoking, and air pollution, along with the natural loss of elasticity as we age, contributes to wrinkle formation – and always has (this isn’t a new concept). Similarly, overeating food (including sugar, gluten, red meat, fat, protein, fruit, etc.) along with chronic inactivity, will contribute to health problems – and always has! Don't give in to ridiculous claims and miss out on living! |
Val SchonbergVal Schonberg is a Registered, Licensed Dietitian who specializes in weight management, sports nutrition, disease Archives
January 2015
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