Caledonia Nutrition

Healthy Snack Ideas

2013-01-20T15:36:00.003-08:00

If you enjoy savory snacks then you'll love these!

Kale chips make a quick, healthy & nutritious alternative to potato chips but today I tried roasted garbanzo beans (chickpeas) for the first time.

Rinse the beans to remove the starchy coating

Spread them on a baking sheet & pat dry

Drizzle with olive oil & stir to coat all the beans

I also washed and dried kale. Roast at 325F for around 15-20 minutes for the kale & 385F for around 30 minutes for the beans

Then I added a little salt but you could use any seasoning you prefer. Enjoy!

5 Steps to Your Best 'Detox' Ever!

2013-01-06T15:11:00.004-08:00

Happy New Year! Are you one of the many people lamenting how much you consumed over the Holidays? Are you vowing this year will be different and you're going to eat only healthy food all year long?

Welcome to the Season of cleanses & detox diets. These are often associated with deprivation, cutting out entire food groups, drinking strange concoctions of cabbage water & cayenne pepper and.......failure.

So why am I as a Registered Dietitian taking part in Arbonne International's 30 Days to Fit program? Because flooding your body with nutritious, unprocessed food & supplementing with carefully selected botanical extracts will help your body's natural detoxifying systems do their job!

I tried Arbonne's 30 Days to Fit Program when I first became an Arbonne Consultant as I wanted to experience it myself before offering it to others. It's designed around regular, unprocessed meals with portion sizes which are in line with the most recent government guidelines, such as half your plate being fruits & vegetables, plus addition of Arbonne's Fit Essentials products really did make me feel more energized!

By taking you back to nutrition basics it allows you to push the re-set button on your diet & many clients report weight loss & loss of inches but it's the loss of sugar cravings and energy slumps that are the real benefits! Get rid of those obstacles & you can finally, successfully make those dietary changes you always wanted to make.

When you place an order you'll receive access to the online Guide plus contact me via Facebook for membership to a Private Facebook Group providing additional information & support.

Arbonne's 30 Days to Fit

Focus on 5 key areas of fitness:

1. Eat Clean
2. Increase Nutrient Intake
3. Eliminate Allergenic & Addictive Foods
4. Balance Blood Sugar
5. Support Elimination Organs

Arbonne Nutrition products are:

~ dairy free
~ vegan
~ formulated without gluten
~ free from artificial color, flavor & sweetener
~ free from cholesterol & trans fat
~ effective & taste great!

Find out more at NutritionSpa.My Arbonne.com select Arbonne Essentials - Fit Essentials & get ready to feel fitter, sleep better & nourish your body!

To your health!

National Men's Health Week 2012

2012-06-12T16:13:00.000-07:00

June is a time to focus on men....and their health! It's International Men's Health Month & the week before Father's Day is National Men's Health Week.

If it's been a while since you had a check-up consider this a gentle reminder to call & make that appointment - remember prevention is better than cure!

Decide to take a look at your eating & lifestyle habits this week and think about changes you could begin to make towards healthier choices. If you need help, ask for it! The women in your life and health professionals are standing by ready to support you!

If you're a Dad that automatically makes you a role model & actions speak louder than words. I work with a lot with families & all too often I hear Moms say it's hard to get their children to eat certain foods because their husband's won't eat it. So don't just tell your kiddos to eat their veggies - let them see you eating more of them!

I'm pleased to say my husband & several of my male friends enjoy cooking but if this is something you've avoided in the past make this the week you learn to create a new dish! Men Can Cook is a fun site with easy, healthy recipes by men! Be inspired by celebrity chefs such as Jamie Oliver who advocate simple yet healthy meals and don't be intimidated thinking it has to be celebrity chef standard.

Health means looking after your body inside & out. As a new Consultant for Arbonne, a Swiss nutrition & skincare company established 32 years ago, I've been very impressed with their products & commitment to the environment and as Dr Peter Matravers explains, real men do practice skincare!

So while June is a month for enjoying sunshine & those delicious summer fruits, it's also a great time for men to take charge of their health & wellbeing!

Spring clean your diet

2012-04-12T09:55:00.000-07:00

April's a great time to clear out your fridge, pantry & freezer & review your shopping habits to set you up for a healthy summer! It may be easier to run down your fresh food supplies before starting this task.

Refrigerator

empty everything out (but for food safety don't leave these food items lying out too long)
check use by dates & discard anything that's out of date
go through all those half used jars & bottles, check use by dates & decide if you will actually ever finish what's in those jars & bottles
if not clean them out & recycle the containers
wash the shelves & drawers with hot soapy water and let them air dry. Wash the inside of the fridge to clear up crumbs & spillages
as you put the items you're keeping back in, make a note of what needs used up soon & plan meals around those
are their items you could buy healthier alternatives: lower fat cow's milk/sour cream/cheese, plain yogurt to flavor with fruit yourself?

Freezer

discard anything that's been lurking in there for too long!
discard bags or containers with no label & you've no idea what they once were!
are there ingredients ready to put together for a quick, healthy meal? If not, think about what items would be helpful to you to keep in the freezer
you can help yourself prepare a fast, healthy meal on busy nights by stocking your freezer with your own 'ready meals', such as frozen vegetables, pasta sauce, portions of chilli, soup and so on.

Pantry

lay everything out so you can see what you have & easily clean the shelves
check sell by dates & discard anything that's out of date
do you have items that are still sealed & in date but you bought & now realize you'll never use? Donate them to a local food bank.
decide how to group items to make cooking easier for you. Is it helpful to you to have all the herbs & spices together or would it be better for you if the Italian herbs were beside the pasta for example?
keep items you use often accessible & if you have children decide what items you'd like them to be able to reach or not

Did you find you discarded a lot of food?

Meal planning can not only save you time but also save you money as you only buy what you need for meals & leftovers to stock your freezer and there's no waste.

Before you go shopping, take time to plan out meals & write a list of ingredients plus a list of items you'd like to have in your pantry to make cooking at home more enjoyable & achievable as you'll have all the ingredients you need on hand!

Are you stuck in a dinner rut?

2012-03-26T11:14:00.000-07:00

We are currently painting the interior of our home - I use the term 'we' loosely as my husband is doing all the prep work & the painting & my job is keeping the kiddos out of the way!

The other job my husband has ensured I do while everything is off the shelves is to go through the pile of magazines I have accumulated due to those 'subscribe for one year get another year free!' type deals. As a result I have many Better Homes & Gardens and Real Simple magazines and a couple of others I received in the mail without ever subscribing too?!

I find clearing out therapeutic & am not a hoarder at all but have kept all these magazines because they are full of useful information and recipes I plan try 'one day'.

So I spent Sunday afternoon flicking through piles of magazines tearing out articles (which I now have to find time to read & file!) and came to 2 conclusions:

1) I long to live in a blue & white cottage by the sea in New England which is decorated & organized immaculately just like all the photos in every single one of these magazines!

2) With all the recipes there are in the world I should never be in a dinner rut!

Looking at all the recipes I've torn out it's obvious that by using the same basic ingredients then adding different herbs & spices I can make a different meal every night & travel round the world with the flavors!

~ Toss seafood into my basic stir-fry and I can imagine I'm actually sitting in that cottage on the coast...

~ Add plums, cinnamon & curry powder to chicken & suddenly I'm in Morocco!

~ Mix chilli & lime into my recipe & I'm in Mexico

~ Add ginger for an Asian experience

~ Basil or oregano will transport me back to Italy!

Recipes don't have to be complicated or include lots of different ingredients but there are so many different flavors to experience!

Flicking through those magazines has inspired me to try new recipes & get creative with my herbs & spices.....now if only I could get round to organizing & filing ...!

Registered Dietitian Day - March 14th 2012

2012-03-14T08:52:00.000-07:00

"The Academy of Nutrition and Dietetics proudly announces the fifth annual Registered Dietitian Day. As the nation's food and nutrition experts, registered dietitians are committed to improving the health of their patients and community. Registered Dietitian Day commemorates the dedication of RDs as advocates for advancing the nutritional status of Americans and people around the world."

March is National Nutrition Month & today is Registered Dietitian Day. A day for highlighting the role of dietitians and what they can offer you with regard to your nutrition & health. It's about letting people know who to turn to for credible nutrition advice in the midst of overwhelming nutrition information.

I was incredibly proud when I graduated in Scotland with a BS in Human Nutrition & Dietetics in 1994 & following a hospital internship qualified as a Registered Dietitian in 1995. I was thrilled again, when 16 years later, I passed the US Dietetic Registration exam!

Throughout this time I have had the pleasure of working with many amazing, dedicated dietitians all with one goal...to help people improve their health via good nutrition. Whether it's altering diet because of a medical condition or improving nutritional intake for pregnancy or weight loss, the power of good nutrition never fails to amaze me!

What do we hope for on RD Day?

Not an award or a pat on the back - we'd like you to contact us - via our blogs, Facebook pages, LinkedIn, Twitter, telephone, online or in person & let us help you achieve your full health potential.

Stop living with those symptoms or dreaming of losing that weight -make this RD Day the day you commit to your good health & contact a dietitian!

For a list of dietitians in your area visit the Academy of Nutrition & Dietetics.

Chocolate Milk for athletes?

2012-03-09T10:07:00.000-08:00

Fotosearch

Chocolate milk is in the news again.

This time it's not the great debate about having it in schools but about the new marketing campaign targeting athletes.

The campaign is about the protein & nutrients in milk helping with muscle recovery after a workout. It's also about chocolate providing antioxidants which are beneficial to health. So does it follow that by combining these 2 foods you create a 'super food'?

I'd like to add a word of caution before anyone starts drinking chocolate milk thinking 'if a little is good, a lot must be better!'

I've no problem with people drinking low fat milk or occasionally eating some dark chocolate. The protein & lactose (sugar occurring naturally in milk) can help muscle recovery & the antioxidants from dark chocolate have heart health benefits.

BUT:

check to see how much sugar is in the chocolate milk - drinking your calories is never a good idea
bear in mind chocolate flavoring is not the same as actual dark chocolate!
drinking chocolate milk after your workout may mean you're drinking all the calories you just worked off!

A better option would be to drink regular (white), low fat milk & enjoy actual dark chocolate as a 'treat with added anti-oxidant benefits'

Remember, they are advertising their product & that doesn't mean it's a 'wonder food'!

National Nutrition Month 2012 - Get Your Plate in Shape!

2012-03-04T18:42:00.002-08:00

March is National Nutrition Month & the theme this year is Get Your Plate in Shape!

Based on the Dietary Guidelines for Americans there are several simple changes suggested for consumers to make starting this month, so their plate (& food intake!) are healthier.

Let's start with the first recommendation:

Make half your plate fruits and vegetables

Why? Well, by covering half your plate with fruit & vegetables this will automatically mean your portions of other foods will be more controlled. I would go further than just saying 'make half your plate fruit & veg' & say - eat your fruit & veg first!

Fruit & veg are low calorie foods that are packed with nutrition. By filling up on this food group first you'll be nourishing your body and controlling calorie intake in one simple step!

Fruit & veg add color and interest to food making it visually appealing and can be eaten raw, steamed, baked, roasted or stir-fried - they're so versatile!

I love the phrase 'eat a rainbow' and by doing this you'll be supplying your body with a wonderful variety of the nutrients it needs every day as each different colored food provides different vitamins & minerals.

Fresh, frozen and canned varieties are all good - choose vegetables that state 'reduced sodium' or 'no salt added' and fruit canned in water or 100% fruit juice. Avoid frozen veg in a creamy or butter sauce or fruit in any kind of syrup.

Add herbs & spices to them when cooking or serving and the tastes & options are limitless!

For more information visit The Academy of Nutrition & Dietetics.

4 Healthy Eating Habits Every College Student Should Adopt - Guest Post

2012-02-28T13:13:00.000-08:00

This guest article is written by Nadia Jones, a blogger from onlinecollege.org

Healthy eating in college—it’s a goal that while everyone knows it's crucial to get their bodies functioning properly, it's sometimes hard to accomplish. It's no surprise either— students are pressed for time and when they do finally get a moment to grab a bite to eat, they go to the nearest fast food place on campus. It's highly convenient and gets rid of the hunger.

But unfortunately "convenience" is what leads to the dreaded Freshmen 15 and can take a heavy toll on your waistline and your wallet. Not to mention, eating the wrong unhealthy foods can negatively affect your concentration and retention levels—things that directly affect your performance in school.

The wrong foods can also affect your immunity—and we all know it's hard to get any school work done when you're sick. That said, below are a few simple tips that college students can follow to make sure that they do their best to eat healthy all semester long.

1. Eat Out Less

Let's get the obvious one out of the way first. There's nothing wrong with indulging at a restaurant every now and then, but keep it to a minimum. It's hard to monitor caloric and sodium intake since you are not the one preparing the meal in the kitchen. While it would take an entire article to explain the do's and don’ts of healthy restaurant dining, below are some tidbits to get you started:

If ordering a salad, always go for a "garden salad"—you want the extra veggies. Hold the croutons. Ask for a vinaigrette oil-based dressing. Avoid creamy dressings like ranch and Cesar.

Avoid ordering soda or alcohol—they provide no nutritional value and are filled with empty calories. While fruit juices and fruit smoothes are a better alternative, you still need to watch out for sugars. It's recommended to ask for a glass of ice water with lemon instead. The cold water helps boost metabolism and the lemon an added bit of vitamin c which boosts immunity.

Try to hold the mayo whenever you can. If you think your sandwich is too dry without it, opt for mustard instead. Always shoot for whole wheat/ whole grain bread, not white.

Monitor portion control and eat slowly. Fast eaters don’t give their brain enough time to realize the body is full and will overeat, resulting in unnecessary weight gain.

* Note— Grabbing lunch or dinner is a social pass time for most students. You see a friendly face? You go grab lunch. But know that you don’t always have to say yes to a lunch date. Agree to grab a cup of green tea or black coffee instead. Both beverages are calorie free when consumed plain and have many health benefits such as a boost in metabolism. A raised metabolism is always something you want to shoot for since it means you can burn fat more easily by just sitting in class.

2. Eat Breakfast Every Day

Studies say that those who fuel their bodies with breakfast in the morning are more likely to keep their weight under control. Not to mention that it gives you the ample energy you need to kick-start your day and make it through your classes (no falling asleep). Some great options include whole grain oatmeal with blueberries, whole grain cereal with low-fat milk and a ½ cup of strawberries or bananas, or a cup of low-fat plain yogurt.

These foods help keep you full the longest. If you don’t have time to have a sit down breakfast, find ways to make your breakfasts portable, do you have a cup or container for your cereal that you can eat on your way to class? Etc.

3.Bring own, Healthy Snacks and Packed Lunches

To help you curb your appetite during or between classes, always make sure that you bring your own healthy snacks and lunches with you. This means ditching the chips and switching them out with others foods that give you the same "crunch" but less fat: red bell peppers with humus or salsa, apples with peanut butter, mayo-less tuna or salmon with whole wheat crackers, or whole wheat pita pockets filled with tomatoes, spinach, cucumbers, and a few sprinkles of feta cheese.

There are other great portable lunches to bring; you just need to get creative with it. Remember to also grab some water to swish everything down. In fact, you should drink the recommended 6 to 8 glasses a day. Not only does the body sometimes mistake hunger for thirst, but water will help flush away toxins.

4. Always Walk to Class

Lastly, since eating the right foods isn’t the only component of being healthy, you want to make sure that you get some physical activity in your routine as well. While going to the gym is an excellent way to do this, simply choosing to walk to class instead of taking the bus is a great way to squeeze in some exercise. Even if the destination is far, give yourself time to make the journey. While on the same note, always choose to take the stairs as opposed to the elevators.

Author Bio:
This is a guest post by Nadia Jones who blogs at online college about education, college, student, teacher, money saving, movie related topics. You can reach her at nadia.jones5 @ gmail.com.

Plan a Diet to Reduce Your Cancer Risk! - Guest blog

2012-02-21T12:06:00.000-08:00

From time to time I have guest writers on my blog and this article is by Katrina Evans, an aspiring writer with an interest in health & wellness:

Eating healthy is not about depriving yourself of the foods that you love, but rather about feeling great, having more energy, and keeping yourself as healthy as possible. With a history of lung cancer in my family, I see the importance of a healthy diet with proper nutrition. It really can go a long way when it comes to cancer prevention. Now, we can’t just jump into a healthier lifestyle overnight but have to gradually incorporate it into our daily routines. I have followed these guidelines to help me transform my diet with healthier goals in mind so I can definitely recommend these simple eating tips to help you plan a diet for a reduced risk.

Tip 1: Simplify your food choices.

Don’t overly concern yourself with counting calories or measuring portion sizes. A good strategy is to think in terms of color, variety, and freshness.

Color - Red fruits and vegetables are colored by natural plant pigments called lycopene. Lycopene in tomatoes, watermelon and pink grapefruit, for example, is the major reducer of several types of cancer like pancreatic cancer, mesothelioma and especially prostate cancer. Scientists have reported that carotenoid-rich Orange/Yellow fruits and vegetables not only reduce the risk of cancer, but also heart disease and can improve immune system function.

Variety – Having a variety of food choices means a proper well balanced diet while giving you the tools to change up a bland meal and make it nutritiously delish! Try mixing it up picking and choosing 2 out of the five major food groups for each meal. This makes your meals interesting so you don’t get bored with your diet. Also, you can devise a plan that is focused on specific elements of a diet that promote health like fiber. Foods and beverages rich in dietary fiber regulate the digestive system and can aid in maintaining a healthy weight. It acts as a binding agent, moving harmful waste through the body at a faster rate. Aiming for a diet high in fiber will also increase intake of other cancer-fighting nutrients as well.

Freshness – Preservative and food additives are a tricky subject. The Food and Drug Administration regulates food preservatives, and while they're not all bad (antioxidants such as vitamins C and E are used to keep certain foods from spoiling, for instance) there are some that you definitely want to avoid. Propyl gallate, sodium nitrate, heptyl paraben, and sulfites are just a few examples of preservatives that you would want to watch out for. The most effective way to keep preservatives out of your diet is to eat only fresh, locally grown foods.

Tip 2: Moderation is key.

Try not to think of certain foods as “off-limits” since giving into temptation can be easily labeled as a “failure.” Instead, think of smaller portions. At home, use smaller plates, think about serving sizes in realistic terms, and start small. Use recognizable visual cues to help with portion control instead of measuring like a teaspoon of oil or salad dressing is about the size of a matchbook or one serving of meat, fish, or chicken can amount to the size of a deck of cards.

Tip 3: Put protein in perspective.

Protein is the main drive that gives us energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Especially focus on quality sources of protein and different types for variety like fish, chicken or turkey, tofu, eggs, beans, or nuts.

When planning the perfect nutritional guidelines for you, keeping these tips in mind is a great start. Consulting a doctor or a dietitian is a sure-fire way to keep your diet well balanced and catered towards your goals and needs. Research and find specifics like how do I protect myself from gastric cancer, what is mesothelioma, or how can green tea prevent prostate cancer? There are a ton of other “super foods” out there that not only lowers the risk of cancer, but also promotes overall health in the long run.

Katrina Evans is a recent college graduate and aspiring writer especially interested in health and wellness. She enjoys making a difference in people’s lives seeing how devastating cancer can be for people and their families. Katrina also likes running, reading and listening to cool podcasts.

Is Your Office Making You...eat unhealthy foods? Part 3

2012-02-14T10:00:00.000-08:00

Issue #5 = Office Celebrations

We're not talking here about the once a year Holiday Party but rather all the other celebrations throughout the year that involve food: cakes brought in by the Birthday girl/boy, leaving parties, drinks & snacks after work, celebrating promotions, new babies...! The list can be a long one, multiplied by the number of people in your office this can lead to quite a lot of extra food intake over the course of a year!

Solution

If these are not frequent occurrences then go ahead and enjoy them but if every week you find yourself eating cake to help someone celebrate some event it may be a good decision to come up with an action plan to limit your intake of these sneaky calories! You may decide to only indulge in the sweet treats for colleagues you work closely with, for example, or toast them with a drink but not the snacks, or plan to have the food at one event a month instead of every time. Choose a plan that fits your situation.

Issue #6 = Inactivity

If your position is a 'desk job' then make a point of including activity in your day. Sitting in one place for a long time can lead to boredom and tiredness which may have you reaching for a snack to try and wake yourself up.

Solution

Simple changes really can lead to big rewards!

Instead of using the photocopier that's right beside you, walk upstairs to the one on the next floor
Go outside at lunchtime and power walk (even a few laps around the building if there's nowhere else to walk!)
Find a staircase without much foot traffic and run and up down it a few times or try 'step ups' up & down the bottom stair.
Ask a colleague to be an exercise buddy to make it more fun & keep you motivated

Not everyone works in an office environment - perhaps you work shifts, you maybe drive for long periods of time or travel for work

Let me know the difficulties you face at work.

Is Your Office Making You...eat unhealthy foods? Part 2

2012-02-07T12:03:00.000-08:00

Continuing our series on overcoming obstacles to healthy eating at the office, we turn attention to the issues of meetings & the 3pm energy crash.

Issue #3 = Meetings

Meetings can hinder our healthy eating efforts in a couple of ways:

Meetings with no food!
Our aim is to eat regularly throughout the day & not to go for long periods of time without eating. Meetings, however, may be scheduled during the time you would normally be eating your lunch or they may start earlier but run over time. We need the energy from food to keep us alert & fuel our brain & you want to be able to focus on the issues discussed at the meeting rather than wondering when you'll next be able to eat!

Solution
A nutritious breakfast & a healthy snack! Including protein & whole grains in your breakfast will slow digestion & keep you feeling full longer. Omelet with 100% whole grain bread, oatmeal plus a yogurt, low fat grilled cheese on wholegrain English muffin are good examples. Add some fruit to these and you've got a great start to the day.
Plan a healthy mid-morning snack. When the boss calls that last minute meeting you'll be glad you packed that all important healthy snack or kept something such as trail mix or cereal bar in your desk drawer!

Meetings with food!
Ahhh the temptation of the pastry platter or the pizza or other catering option sent to tempt you!
Again, a good breakfast and healthy mid-morning snack will help you here as with those foods already under your belt (so to speak!) you'll be less likely to over-indulge.
Walk the length of the buffet table to see what's on offer & plan what you'll choose rather than starting to fill your plate at one end and working your way down. If salad and fruit are available make sure you choose these - remember the recommendation is for half your plate to be fruit & vegetables.
If meetings form a regular part of your work it may be worth speaking to your colleague who's responsible for ordering the lunch about providing healthy options. A local sandwich shop, for example, may be willing to offer discounted prices for repeat company business.

Issue #4 = 3pm energy crash

The dreaded 3pm energy crash! That time of day where the vending machine is calling your name & you start clock watching & dreaming of dinner!

Solution

There's not actually a magic food that can help once the dreaded 3pm energy crash strikes. We all know a candy bar from the vending machine is going to give us an initial burst of energy but we're going to crash again before 5pm.

What we need to do instead is look back over the day at what we did or did not eat & drink earlier. Did you skip breakfast or lunch? Have you drunk any water today? It's kind of like a car running out of gas - we have to fill the tank before we run out! Even if you're just sitting at a desk your body is busy working and using up energy and if you deprive it of food & water throughout the day, by 3pm it's simply running out of energy!

Next post: Office celebrations & Inactivity....

Is your office making you... eat unhealthy foods?

2012-01-30T20:18:00.000-08:00

For many of us, the office is where we spend the majority of our day. But the choices we make there, the foods that are available (or not available!) & the routines we get into at work may be detrimental to our nutritional health.

A typical day at the office may go something like this:

Coffee on arrival at the office
10.30am: coffee /eat pastries provided in meeting
1pm: packed lunch from home/local shop, restaurant, fast food outlet/missed lunch as in a meeting
3pm: energy CRASH! rush to vending machine for candy!
4pm: candy wearing off - trying chips for energy now
4.55pm: clock watching - starving & can't wait to get home for dinner!

Over the next few posts we'll explore some of the healthy eating obstacles in the workplace:

Issue #1 = Routine
We often get into a routine of having the same drinks, lunch & snacks day in and day out without really thinking about it.

Solution
Be aware of exactly what you are eating & drinking at work, write it down or use a food tracker app or website. Then decide what changes you'd like to make to improve your nutritional choices at work & make them happen! If you'd like to eat healthier snacks at work, take a few minutes the night before to put fruit in your bag or take time to prepare for whatever your personal goal is.

Issue #2 = Availability
Food options & break room facilities may be limited at work and the surrounding retail food options may be limited to fast food outlets. The vending machine may be the only food available onsite & is likely not a great source of healthy foods!

Solution
Is there a microwave you could use to heat up pasta or last night's dinner leftovers instead of going for take out? Is there a fridge to store sandwiches & yogurt in? If not - can you take a cool bag and ice block to keep a packed lunch cold? Keep nuts, dried fruit or cereal bars in your desk drawer as a healthy alternative to the vending machine.

Next post: the issues of Meetings & The 3pm energy crash...

Reach Your Health Goals in 2012!

2012-01-11T17:46:00.000-08:00

Life's getting back to normal after all the fun of the Holidays. Which for most people means busy schedules!

Are you going to make 2012 the year you:

~ finally start planning your meals?
~ lose those 10 pounds that you've been meaning to lose?
~ keep all your doctor appointments?
~ find an exercise regime that you actually enjoy & can stick with?

Whatever your plans I wish you the best of luck!

We all need support at times and don't be afraid to ask for it. I was at an event recently where 2 guests there didn't want to come and meet me because they knew "they were eating all wrong" and just knew I'd tell them "don't eat this don't eat that"! So sounds like this year I'll be working to improve the image some people have of dietitians! This is certainly not the approach I take and I look forward to the opportunity to speak with these ladies in the near future!

New Year is like a clean slate, a new chapter in our lives and people often have high hopes for the year ahead. If you are making resolutions - make 2012 the year that you make realistic ones with an action plan of how you're going to achieve them. "I aim to lose a pound a week by drinking less soda & walking daily" is a more realistic and therefore achievable goal than "I'm going to lose 30lbs by March!"

I hope you manage to make 2012 "The year I finally achieved ....."!

10 Tips for Calorie Free Holiday Shopping!

2011-12-16T07:48:00.000-08:00

retail-guru.com

We're all madly rushing around the Mall making sure we buy the perfect gift for everyone on our list! While this might be the only exercise you manage to squeeze into your day at this time of year, Holiday shopping can bring with it sneaky calories!

10 Tips for Calorie Free Holiday Shopping:

Eat a healthy meal or snack before heading off to the shops

Plan your meal for when you get home to avoid last minute fast food

Pack a bottle of water and a healthy snack, such as a cereal bar or fruit to carry with you

Be prepared to say 'no thank you' when offered a food sample in the store!

Choose carefully at the food court (try a turkey wrap instead of a burger) or seek out a cafe which offers healthier options

Avoid drinking your calories via soda or hot drinks with whipped cream on top!

Don't be tempted by the smells from the food carts

Sip on that water you packed as thirst can be mistaken for hunger

Chew sugar free gum to keep your mouth busy

Use the stairs not the escalator or elevator

At the end of the day remember to take a moment to relax, take a deep breath and de-stress so you don't turn to food to help you unwind.

Happy Healthy Holidays!

I Pledge to Avoid Holiday Weight Gain!

2011-11-30T09:42:00.000-08:00

Today is St Andrew's Day, the Patron Saint of Scotland. Growing up in Scotland but now living in America, I find it really amazing that my children are doing things we used to consider 'very American,' such as riding a yellow school bus, going on 'vacations' & learning to spell color & favorite without a letter u after the letter o!

Another very American thing my children do is say the Pledge of Allegiance at school each morning. They also say a school pledge which mentions trying their best in all they do, making good choices & respecting others. I like to hear them recite these when I volunteer in class, it seems to me a good way to start the day by promising to work hard & treat others with respect & reminding ourselves to make good choices.

As the Holiday Season is just starting it's a good time to make a pledge to ourselves about our health. Food has always been involved in feasts & celebrations & there's no reason it can't be enjoyed at this time of year without being laden with guilt about thoughts of weight gain or high fat intake.
You have the power to influence how you'll feel when January arrives - you can choose to start the New Year with great memories of the Holidays and no regret about your weight or health having not over-indulged in all the food you'll be offered this month. What a great feeling that will be!

Take time today to look at your schedule for the coming month & highlight events which will involve celebrating with food - family gatherings, office parties, Mom's nights out and so on. Pledge to yourself that at those events you'll enjoy the food and also pledge that on the other days this month you'll choose your food carefully to balance out those times where you're going to indulge.

Tips:
~ Walk the length of the buffet table first & decide what you'll choose before starting to put food on your plate
~ Have a glass of water before eating
~ Make half your plate fruit & veggies
~ If you're drinking alcohol don't underestimate the calories from drinks & set a limit or alternate with water
~ Have a 2 course meal instead of 3 - have starter & entree at one event then entree & dessert at another event
~ Maintain or increase you exercise regimen throughout the month
~ Decide to eat the office treats only on Fridays rather than nibbling every time you go to the break room
~ Suggest an inexpensive gift exchange instead of a cookie exchange for your Mom's group

This is my Pledge to myself this Holiday Season:

I Pledge to myself on this day

To eat & drink the Healthy way

I'll plan ahead & enjoy my food

And always make my choices good

I respect myself, I want no regret

This will be my healthiest year yet!

~ Lyn Turton

Feel free to use my Pledge or write a personal one then put it somewhere you can see it every day. If you need motivation to make healthy choices while celebrating this Holiday Season recite the Pledge in your head & think how great you'll feel when the New Year arrives! Take the pledge Facebook !

March of Dimes World Prematurity Day

2011-11-17T09:00:00.000-08:00

November is Prematurity Awareness Month & November 17th 2011 is World Prematurity Day 1 in 8 babies are born prematurely in the United States & worldwide 13 million babies are born pre-term each year.

To raise awareness March of Dimes is asking people to share their experiences of premature babies.

I remember well the mixture of excitement and anxiety you feel every day of your pregnancy. Although my own children were born full term I have worked as a dietitian in Neonatal Intensive Care Unit (NICU) and shared the highs and lows of my friends experiences with premature babies.

As dietitians we work very closely with the NICU Doctors to nourish these precious babies and we celebrate every ounce of weight gain along with the parents. Due to it's many benefits we promote the use of breast milk whenever possible & provide encouragement & support for Mom's trying to build up their supply ready for when their baby is able to tolerate breast milk. We never underestimate the physical & emotional effects on families, especially new Moms.

As a Mom I have seen how my friends have coped and been so strong for their premature babies. One couple suffered several miscarriages before their baby was born 10 weeks early. They sent regular photos to allow us to follow her progress and despite the many tubes she was beautiful from day 1!

Another friend has had 3 premature babies and her energy & strength never fail to amaze me despite the many days spent at a hospital 50 miles away and the late night hospital admissions when a cold took hold of her little ones chest.

As a friend you can help by providing meals for the family who spend many hours at the hospital plus additional time traveling to the specialist units, which may not be local to them. Offer to babysit for siblings or do school pick-up & drop-off. Or just be there for parents if they want to talk & let them know you're available to help with whatever they need.

For more information or ways to help please visit March of Dimes

One size does not fit all!

2011-11-09T08:39:00.000-08:00

Dreamstime.com

We are all different - we have many similarities but in the end of the day we are all individuals.

I have a sister who is a nurse. While I have spent my life helping others through my work and volunteering I could not do the kind of work she does. I'm eternally grateful that many people are passionate about nursing but my 3 weeks nursing experience during my dietetic training was enough for me.

We're all different - some people are squeamish, some are not. Some people are brave enough to run in and fight a fire while everyone else is running out. Some people love to sing or dance while others can think of nothing worse than performing in front of an audience.

When it comes to our diet there are similarities and differences too. Some people love pickles - others hate them. Marmite even based their entire advertising campaign around whether you love or hate their product!

We are similar in that everyone's body needs to be fed in order to function. We all need protein, vitamins & minerals & so on and the basis of healthy eating is the same for everyone - we all need a certain amount of these nutrients each day.

But we are different in that a man's nutritional requirements are different to a woman's; an adult's requirements are different to a child's; requirements vary depending on age and level of activity. So when it comes to choosing food for health or for managing our weight it doesn't make sense to promote one way of eating for everyone.

Many factors influence food choice:

~ knowledge
~ availablity
~ habit
~ cooking skills
~ likes & dislikes
~ environment
~ time constraints
~ emotions

These are some of the areas that need to be considered when making changes to our diet to improve health or lose weight and they will be different for everybody. That's part of the challenge I enjoy when working with clients - finding out about them and who they are, what their lifestyle is and what's going to work for them.

We are all unique and we are all amazing - take time for yourself, nourish your body and cherish what you have to offer.

Butternut Squash Soup Recipe

2011-10-19T09:13:00.000-07:00

The mornings are getting decidedly chilly and Fall is definitely here! That means Winter is around the corner which to me means SOUP!

I spent time yesterday making a few different soups and freezing them in portions ready for those cold winter days ahead!

I grew up on soup - literally! As a child I had a really small appetite and the doctor told my Mom that as long as I was eating her homemade soup she shouldn't worry. The doctor was right - my Mom's homemade soup contained meat and vegetables and was a full meal in itself, providing a variety of nutrients from protein to vitamins & minerals.

My own children also enjoy soup and love watching me transform water and vegetables into a delicious meal!

Soup is so easy to make and you can add just about anything! All you need is water, meat or vegetable stock, salt & pepper and vegetables. Then you can add anything you have in your fridge or pantry - try different herbs, cubes of meat or chicken, beans, pasta - the sky's the limit and there's no right or wrong!

Soups: leek & potato, vegetable & butternut squash

A new soup recipe I tried yesterday was for butternut squash as a friend had given me a squash. (I chose a recipe from a Cookbook containing recipes submitted from my husband's work colleagues so thanks to Jennifer R for this one!)

Butternut Squash Soup Recipe

Ingredients:
1/2 cup chopped onion
2 tbs butter
6 cups peeled & cubed butternut squash
3 cups water
4 cubes chicken bouillon
1/2 tsp dried marjoram
1/4 tsp ground black pepper
1/8 tsp ground cayenne pepper
8oz light cream cheese (or less if you like it less creamy)

Cooking Instructions:
1) In a large saucepan, saute onions in butter until tender
2) Add squash, water, bouillon, marjoram, black pepper & cayenne pepper
3) Bring to a boil; reduce heat & cook about 30 minutes or until squash is tender
4) Puree squash mixture with the cream cheese in a blender or food processor in batches until smooth. return to saucepan and heat through but don't boil
5) Season with salt & pepper if needed

This recipe lets me give good examples of how ingredients can be adapted for different reasons:

~ Don't have one of the ingredients? That's ok! I didn't have marjoram so I substituted oregano.

~ Don't want too many calories or fat in your soup? I reduced the butter I used to cook the onions (the recipe stated 3 tablespoons, I used only 1.5 - 2 tablespoons)

~ Using light cream cheese is definitely better than the full fat option and as the recipe states you don't have to use the full 8oz. However, if you're being really careful of your fat intake you can omit the cream cheese altogether & it can be substituted for a splash of low fat milk. Sure it might taste less creamy but it'll still taste delicious!

So go ahead and experiment with different soups! Adapt the recipe to suit your needs and enjoy the warmth and nutrition each bowl provides!

Think positive!

2011-09-07T13:26:00.000-07:00

So often nutrition & health articles focus on:

changes we need to make
things we know we should be doing but aren't
foods we know we shouldn't be eating but we still are!

So I thought I'd encourage you to focus on the positives you may already be doing for your health. Take a moment to reflect on your day...

did you eat fruit today?
have you drunk some water?
did you stop what you were doing and sit down to eat lunch?
have you packed an afternoon snack to take to work?
did you take the stairs instead of the elevator? (an 'oldie but a goodie'!)
did you make time for breakfast? (your body's most important meal of the day!)

Take a few moments in the evening to set things up for the following morning:

fill a reusable bottle with water & put it in the fridge ready to grab the next morning
put a healthy snack in your work bag/diaper bag/backpack
set out a plate on the table to remind you to eat breakfast
place the fruit bowl somewhere obvious so you'll pick some up on your way out the door

Starting your day by achieving something straight away will encourage you to make more good choices throughout the day! I'd love to hear what you're already doing for your good health!

National Watermelon Day

2011-08-04T10:53:00.000-07:00

America is having a heatwave right now! Here in Colorado we've had 18 days of >90F heat, a couple days in the 80's & now back to the 90s for the forseeable future!

No-one wants to be slaving over a hot stove in this weather but you can still enjoy delicious, nutritious food that's quick to make and requires little or no cooking.

Yesterday was National Watermelon Day! To celebrate, I chose a recipe from Health magazine which was light, refreshing, delicious and very quick to make.

I had the ingredients on hand as I love feta cheese so it's a staple in my fridge and we grow mint in our garden.

Mint (growing well despite the dryness of the ground here!)

Herbs are easy to grow and can be done in a window box or tub on your balcony if you don't have a garden.


These flavors go great together!

Refreshing, summer flavors!


The only 'cooking' required

A quick 2-3 minutes each side is the only cooking required! Allow to cool, remove the skin and cut into chunks


Drizzle with olive oil, balsamic vinegar, salt & pepper

Mix a tablespoon of olive oil with a table spoon of balsamic vinegar. Drizzle this over salad and add salt & pepper. Delicious!

Dining with the Dietitians!

2011-07-27T09:49:00.000-07:00

Just returned from a lovely vacation back home in the UK... I took a complete break from work, Twitter, blogging and so on to really relax and focus on my family and friends.

Actually I didn't take a complete break from work as I took the opportunity to catch up with some UK dietitians!

One of whom I actually met through social media on Twitter! Emma Carder and I appear to be living parallel lives. We are both from Scotland. We both qualified as dietitians in the same year and as she initially wanted to attend Glasgow Caledonian University we were very nearly classmates! Plus, we have both made the decision to leave hospital dietetics and set up our own private practices.

It is wonderful to have made contact with Emma as we have been supporting each other 'virtually' via Twitter but have now created a stronger bond and will continue to exchange ideas and information to grow our businesses and assist our clients.

Everyone can benefit from support in all aspects of life. As dietitians we work to provide support for our clients whether they are trying to lose weight, achieve healthier eating or managing a medical condition such as diabetes or celiac disease through their diet. It is also important that dietitians, especially those not working within a department, find help and support to continually improve their knowledge & skills and I'm grateful to Emma for this.

I also met up with my very good friend Helen Davidson who is currently enjoying her role as Chairman of the British Dietetic Association We have known each other for many years and although we've kept in touch we haven't seen each other for a few years - but it was as if we'd never been apart!

Catching up with friends is a great way to relax and take time out from our busy, often stressful, lives and doing this over a delicious lunch was even better!

Helen chose an iconic restaurant for our lunch The Ubiquitous Chip in the West End of Glasgow. The Chip (as it's affectionately known) is celebrating it's 40th year and is renowned for it's 'regional Scottish dishes'.

We were so busy talking and catching up (our lunch lasted 3 hours!!) I didn't take a photograph of the delicious Scottish Salmon entree but here are the wonderful appetizer & dessert:

Vegetarian Haggis, mashed potato with strips of roast turnip

Scottish Strawberries with meringue

Haggis is Scotland's national dish made with onion, oatmeal, spices and meat (vegetarian option contains beans, pulses, vegetables) and is traditionally served with turnip and mashed potato.

Scottish strawberries are famous for their flavor and juiciness - helped on by the Scottish rain! The dessert was just the right portion to let you enjoy without overindulging!

Apparently I've been in America too long as Helen laughed when I asked for 'the check' instead of 'the bill'!

I'm a great believer that food should be enjoyed! Just keep in mind the amount you are eating, include fruit & vegetables with each meal and eat slowly giving yourself time to enjoy the flavors which in turn will help you feel satisfied with smaller portions!

Men's Health Week June 13-19th 2011

2011-06-13T09:50:00.000-07:00

Photo by BellaRome

June 13th 2011 is the start of Men's Health Week & June 19th is Father's Day so I thought I'd write about something that I know is an issue for some of my male friends - how to continue a healthy lifestyle while on a business trip!

I asked on Facebook recently for business travelers to tell me the difficulties they face maintaining a healthy lifestyle while on business trips. Issues mentioned included time differences & jet lag affecting their meal schedule & body clock; flight delays making airport food their only option; expectations of colleagues at business dinners; temptations from pastries at the complimentary breakfast & refreshments!

These issues affect business women & business men alike and many are relevant to all travelers.

At the Airport

Number 1 - be prepared

You know you're probably going to need to eat at the airport so take some food with you! There's always the chance of a delay so pack extra healthy snacks such as fruit, cereal bars, trail mix in your hand luggage.

Stay hydrated by drinking water

Avoid caffeine & alcohol which dehydrate and avoid soda which can cause abdominal discomfort during a flight (not to mention those calories from soda or alcohol!) The atmosphere inside the aircraft can also cause dehydration so continue to sip water throughout your flight. Why? Because often we mistake thirst for hunger. If you are dehydrated when you land you may be tempted to buy a high calorie snack or overindulge at your next meal thinking you are hungry when really you are thirsty.

Airport food

If you are eating a meal at the airport - choose carefully! Ask what dining options are available before just heading straight for the nearest fast food counter. You may find there's a grill or restaurant with lighter options available. Choose low fat milk or water instead of soda to accompany your meal. As with any restaurant, ask if you can substitute the fries for an extra portion of veg. And don't feel you have to finish the whole portion - stop eating when you feel satisfied but before you feel full. If fast food is really your only option, choose wisely, have the sandwich without the fries and don't panic - adjust the rest of the days meals to account for this one.

At the Hotel

Food

Is it possible to pack dry cereal/oatmeal then buy milk at your destination for breakfast to avoid the temptations of the breakfast buffet or the cooked breakfast? An omelet with veggies and wholegrain bread roll/toast and a side of fruit is a good option and will keep hunger at bay throughout your morning meeting.

Exercise

Find out ahead of time if there's a gym or pool at your hotel - if there is be sure to use it! Include time for exercise on your daily calendar as if it were another business meeting. No gym? No problem! Go for an early morning run or walk and you'll discover your new surroundings from a different perspective.

At your business meeting

Coffee breaks

Chances are there will be pastries, doughnuts & muffins available! But the chances are there will also be fruit & yogurt available too! The decision is yours... Do you allow yourself one indulgence on the first day of your business trip then make sure you choose the fruit the following days? Do you ask the organizer if they could provide a healthier alternative to the pastries? Do you take your own snack?

To help with your decision consider how you'll feel in a couple of hours when your meeting has over-run and the sugar high has become an energy slump? Do those pastries still look like so appealing?!

Business Dinners

If business dinners are a regular part of your working life you really do have to make good choices if you're to stay on track with your healthy eating or weight loss goals. I appreciate this is not always easy - especially when you are in a foreign country or your host has arranged the meal. In this case you may have to eat what is on offer and again choose carefully at the other meals.

If you do have control over what you can order remember the restaurant rules: ask for extra veg instead of fries; avoid the bread basket; ask for sauce/dressing on the side; choose grilled & baked items - not fried; dessert is not compulsory!

Do not feel pressured to eat the same as your colleagues at the table. You are in charge of your own health so be confident about your own careful choices. You may even inspire those colleagues to make good choices themselves or get noticed by the boss for taking care of your health!

For your next business trip:

~ be prepared - take your own snacks, drink plenty of water & schedule time for exercise each
day
~ if food choice is out of your control at one meal, try and compensate at other meals during the day
~ start at the fruit end of the coffee break buffet - not the pastry end!

You'll find yourself much more alert and ready for any business challenge if you give your body the right fuel!

Looking for a Father's Day Gift? Why not forward this information - what better gift for Dad than empowering him to achieve good health?

For more information on Men's Health visit Health Finder & American Dietetic Association Men's pages

Choose My Plate

2011-06-06T09:11:00.000-07:00

Healthy eating. It sounds so simple – we’ve all heard the phrase and people spend a lot of time either trying to maintain healthy eating or trying to achieve it. However, for a variety of reasons, for many people eating healthy is not as easy as it sounds.

The majority of Americans will be familiar with the Food Pyramid which has been used by the government, dietitians & the food industry for many years. It is without doubt an instantly recognizable symbol for healthy eating - although it may be hard for people to explain exactly what the Pyramid is trying to teach us!

On June 2^nd 2011 a new healthy eating visual aid 'MyPlate' was launched!

USDA quote: "First Lady Michelle Obama, Agriculture Secretary Tom Vilsack and Surgeon General Regina Benjamin today unveiled the federal government's new food icon, MyPlate, to serve as a reminder to help consumers make healthier food choices. MyPlate is a new generation icon with the intent to prompt consumers to think about building a healthy plate at meal times and to seek more information to help them do that by going to www.ChooseMyPlate.gov. The new MyPlate icon emphasizes the fruit, vegetable, grains, protein and dairy food groups."

I was excited to hear the new nutrition icon would be a plate as a plate model is what I used as a Dietitian in the UK and it was well received and readily understood by my clients and the general public.

MyPlate's simplistic design was to make it easily understood by everyone - including children. It emphasizes fruit & vegetable intake and the importance of dairy (or dairy alternatives if intolerant/allergic to dairy). However, it has also been criticized for being too simplistic & for it's lack of food images and for not mentioning fats & sugary foods.

The very fact that a new nutrition icon has been released will hopefully attract people's attention and highlight the 'healthy eating' message we often take for granted. Additional information & resources can be found at http://www.choosemyplate.gov/

The aim of this new icon is to simplify the healthy eating message and update it in line with the new guidelines which were launched earlier this year:
http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf

The main points of these guidelines are:

Balance Calories

Enjoy your food, but eat less.
Avoid oversized portions.

Foods to Increase

Make half your plate fruits and vegetables.
Switch to fat-free or low-fat (1%) milk.
Make at least half your grains whole grains

Foods to Reduce

Compare sodium (salt) in foods like soup, bread, and frozen meals, and choose foods with lower numbers.
Drink water instead of sugary drinks.

I encourage you to take some time to visit these websites, read the information & try out some of the interactive tools.

I personally see this as an opportunity to renew our efforts towards healthy eating & in the fight against obesity. I'd be interested in your comments on the MyPlate icon!

It's official - chocolate goes with everything! Yep - even bacon...!

2011-05-19T20:38:00.000-07:00

Sun Rose Cafe Longmont Colorado

I had the pleasure of attending an evening of wine, beer & chocolate tasting at The Sun Rose Cafe

Now, dietitian or not, anyone who really knows me is aware of my lifelong love of chocolate! Candy, cakes, cookies & desserts have never been my thing - but chocolate....has always been my thing! So I was delighted to be invited by the owners Steve & Susan to this event.

They had arranged 4 wines and 4 beers specifically chosen for their chocolatey undertones and perfectly paired with a variety of chocolate desserts (in the perfect bite size portions!) The desserts were made personally by the owners or provided by local businesses such as Breadworks and New Moon

Barista Pinotage with chocolate covered berries

The first combination I tried was my favorite! It was Barista Pinotage from South Africa and tasted divine with the chocolate covered blueberries, pomegranate & acia berries!

You can't really go wrong with chocolate and fruit together! Making your own trail mix with dried fruit, nuts/seeds and chocolate chips makes a perfect snack & just a small handful is guaranteed to banish that 3pm energy slump!

As I made my way down the line I was treated to wine from Chile paired with chili chocolate popcorn! Which was sweet, sweet, sweet then suddenly spicy! I love the combination of chocolate and chili and - strange as it may sound - you've really got to try it!

Next I tried the tawny port paired with a homemade chocolate & Earl Grey Tea Mousse (which was incredibly light and not too sweet or sickly as mousse can often be) then a dessert wine which although it was too sweet for my liking was served with delicious homemade macaroons.

Then, although I'm not a big fan of beer, I was determined to try those offered as one of them was paired with....chocolate dipped...bacon!!

So this was a first for me and I admit I was apprehensive....but it was incredible! The sweet and salty combination was superb and it really enhanced the flavor of the Sri Lankan beer it was served with!

So it's official - chocolate really does go with everything.... even bacon!

Yes - this really is bacon dipped in chocolate!

The Sun Rose Cafe is everything I love about a restaurant. The owners are always right there with the customers, serving & chatting and making you feel at home. They choose local & organic produce as much as possible and cater for gluten free & vegetarian diets. As a result, they say their menu 'evolves with the seasons' and if you live in Colorado I highly recommend a visit! Their aim is to bring terrific food to their customers and provide a relaxed, friendly atmosphere for people to meet for business or pleasure.

Even when striving to eat a healthy diet, there's room for treats - the secret is getting the balance of these right. Food should be shared and enjoyed and a little indulgence now and then does you good!