THE MAD DIET

Day 3 and 4 Gluten Free

2013-05-03T17:27:00.000-04:00

So far so good! I have found something to cure my sugar cravings that is a tasty treat and gluten free! I made chocolate chip cookies with chickpeas! Yes chickpeas! Surprisingly you could not even taste the chickpeas in the cookie. On day 3 I kind of slipped and had some ice cream. So I kind of cheated on the dairy free part. It is all good because I got right back on track the next day.

Recipe for the cookies:
Ingredients
1 1/4 cup chickpeas washed and then dried with paper towel
2 tsp vanilla extract
1 tsp baking powder
1/4 cup honey
1/2 cup natural crunchy almond butter
1/2 cup dark chocolate chips

Directions:
1. Preheat oven to 350 degrees C.
2. Mix all the ingredients except the chocolate chips in food processor. Process until smooth.
3. Scrape the mixture into a bowl and then add dark chocolate chips.
4. Make 1 1/2 inch cookie balls with wet hands and put on foil or parchment paper on a cookie sheet.
5. Bake 10-15 minutes ovens will vary.

The end result:

These cookies were delicious! If you have any leftovers keep them in the fridge so they stay fresh. When you want to eat them zap them in the microwave for 20 seconds and they will taste like they are freshly baked!

Enjoy!!!!

Day 1 and 2 of Gluten free/dairy free

2013-04-30T21:26:00.002-04:00

From my last post, you all can see that I am trying a gluten free/dairy free diet for this week. So far its been going ok, but it is not easy! It is not hard to stay away from the breads, but my biggest weakness is sweets.
However, there are many things you can make that are gluten free and I will experiment with some recipes soon.

The hardest part of the dairy free is not being able to eat ice cream or yogurt!! I have not noticed any difference in how I feel. The only thing I have noticed is having a little more energy than usual.
For the past few days I have been having rolled oats with almond milk and blueberries for breakfast. For lunch I will usually have a salad with fruit and some grilled chicken. For dinner I had fish, brown rice, and kale. Like I said the food is not the problem...the desserts are an issue.

More to come for the rest of the week!

GLUTEN FREE/DAIRY FREE HYPE!!!

2013-04-28T18:52:00.002-04:00

Recently there has been much hype about removing gluten and dairy from the diet. Many doctors, such as Dr. Oz, are having celebrities, trainers, nutritionists, and other doctors claiming that gluten and dairy are causing inflammation in the body leading to many diseases and disorders.I have long been against any fad diets. However, this "idea" or "concept" does not seem to be a fad. In situations like this we are must pay attention to our body. If for some reason we believe that gluten or dairy do not agree with us we can try eliminating it from the diet. What is the truth to this gluten free/dairy free craze based on a nutritionist perspective? I will tell you.

GLUTEN
So what is gluten? Gluten is a protein that is found in grains such as wheat, rye, barley, and triticale. A gluten-free diet is prescribed mainly for celiac disease. In celiac disease the protein gluten causes inflammation in the small intestine. Those who suffer from this condition have no choice, but to go gluten-free. A gluten-free diet is very challenging and can be very tough initially. Many things we eat contain gluten and those who are sensitive must avoid all gluten-containing products. Also, they must avoid cross-contamination so a product made in a factory that processes "wheat" is not allowed on the gluten-free diet.

So why are people torturing themselves to gluten-free even though they are not suffering from celiac disease? That is the million dollar question! Many people claim that removing this protein from the diet helps them feel better. They are less bloated, have more energy, less arthritic pains, and in some cases have cured certain autoimmune disorders.

DAIRY

The claim dairy causes inflammation does not make much sense to me. How can something with vitamin D and calcium be harmful to you? I personally believe it is not the actual dairy people are having problems with, but the hormones injected to the cow producing the milk we drink. However, those who cannot digest the milk due to lactose intolerance should avoid dairy products. Everyone is different someone who has lactose intolerant may be able to handle cheese, but not milk. Another person may not be able to eat any dairy products at all. I feel that it is important to just pay attention on what happens to your body when you eat certain foods. If they do not agree with you, avoid them. But remember if you are avoiding dairy you might need a calcium or vitamin D supplement.

WHY AM I BRINGING UP THIS TOPIC?
I am going to challenge myself this week and avoid gluten and dairy foods to see if there is some real truth to this hype. I will keep you all updated with my progress.I personally have been having issues with certain wheat products and I absolutely cannot drink milk. Starting tomorrow I will be going gluten and dairy free for 2 weeks. It is not going to be easy, but I do love a challenge!

Chia Seeds and Weight Loss

2013-03-23T12:38:00.001-04:00

The chia pets sold in the 1980’s and '90s were made up of chia seeds that sprouted to show fur or hair on the animal figurines. These same chia seeds are now available for adding to beverages and foods both for weight loss and as a healthy supplement. Chia seeds, which originated in Aztec culture, come from a plant called Salvica hispanica. Primarily grown in South America, these seeds have become the buzz of the nutrition field.

Nutrition

Chia seeds are packed with nutritional power. According to Academy of Nutrition and Dietetics, chia seeds first started getting recognition because they were rich in omega-3 fatty acids. But they also contain iron, calcium, potassium, zinc, magnesium, fiber, and protein. All these essential nutrients help fight inflammation, lower blood cholesterol and blood pressure levels. The USDA reports that one ounce or 2 tablespoons contains 138 calories, 9 grams of fat, 12 grams of carbohydrates,10 grams of fiber, and 5 grams of protein.

Weight loss

Chia seeds contain insoluble and soluble fibers, which leads to fullness after a meal and blood sugar control. This is the reason they are being promoted as a weight loss supplement. However, published studies show conflicting results on its effect on weight loss. Appalachian State University performed a study in 2009 to examine the seeds effect on overweight adults. The participants included the seeds in their diet for 12 weeks and the results indicated no change in their body mass or composition. European Journal of Clinical Nutrition published a study in which type 2 diabetics took chia seeds for 12 weeks. The results were positive in that the seeds in fact reduced blood sugar levels after eating and promoted satiety.

Diet

Whether you choose chia seeds for weight loss or a healthy supplement, they are very versatile and can be added to many foods. They are a great addition to a smoothie, fresh squeezed juices or even a low fat milkshake. They are a lot like flax seeds in that they can be mixed into yogurt, oatmeal, rice, salads, sandwiches or scrambled eggs.

Side Effects

Too much of something can often have effects on our body. Since chia seeds have both insoluble and soluble fibers, consuming too much can cause gas and bloating. The omega-3 content and antioxidant properties can lower blood pressure or thin out the blood. If you already have low blood pressure, be cautious when consuming these seeds. Also, if you are on blood-thinning medication or preparing for surgery, do not consume these seeds.

References

Academy of Nutrition and Dietetics: Aztec Diet Secret, What are Chia Seeds?
[ http://www.eatright.org/Public/content.aspx?id=6442472548&terms=chia%20seeds ]

USDA: Nutrient Data for 12006, Seeds, Chia seeds, Dried
[ http://ndb.nal.usda.gov/ndb/foods/show/3591?qlookup=chia+seeds&fg=&format=Full&man=&lfacet=&max=25&new=1 ]

Nutrition Research: Department of Health, Leisure, and Exercise Science Appalachian State University
[ http://www.ncbi.nlm.nih.gov/pubmed/19628108 ]

European Journal of Clinical Nutrition: Reduction in Postprandial Glucose Excursion and Prolongation of Satiety: Possible Explanation of the Long-Term Effects of Whole Grain Salba (Salvia Hispanica L.).
[ http://www.ncbi.nlm.nih.gov/pubmed/20087375 ]

Healthy Weight Loss Ideas

2013-03-23T12:29:00.003-04:00

Healthy Weight Loss Ideas

Losing weight can be a long, stressful process that requires time and motivation. When you have come to the point where you need to lose some extra pounds, it can be a daunting task to find the best weight-loss solution. Do not rely on fad diets that promise rapid weight loss because quick weight loss can lead to loss of muscle mass, bone and water. The Academy of Nutrition and Dietetics suggests that healthy weight loss should be done gradually by making smart lifestyle choices.

Eat Whole Grains

An ideal weight loss plan is one that involves healthy foods. Begin by switching to whole grains and cleaning out all white processed foods from your diet. Processed foods lack vitamins, minerals and fiber and are high in sugar and calories, which can lead to obesity, high cholesterol and diabetes. Whole-grain products are rich in fiber, helping you stay full longer, which can aid in weight control. Read the labels and look for the product's 100 percent whole grain stamp.

Eliminate Soft Drinks

According to the Harvard School of Public Health, the amount of sugar in one 12-ounce can of regular soda is equivalent to 10 teaspoons of sugar and consists of more than 200 calories. Although diet soda is calorie-free, long term consumption can also lead to weight gain. Because the body cannot use the artificial sweetener for energy, it starts to crave something substantial to get the calories it needs. To combat the craving, you eat more food, leading to an increase in calories and, subsequently, weight gain. If you want to maintain your weight or lose weight, try a healthier option such as sparkling water, unsweetened tea or coffee.

Low-Fat Diet

According to the MayoClinic.com, 20 to 35 percent of your calories should come from fats. Fat has 9 calories per gram, while protein and carbohydrates have 4 calories per gram. Foods that are high in saturated and trans fats, such as butter, cheese and some red meat, are considered the bad fats. These foods are not only high in fat, but have additional calories and sugar. Monounsaturated fats and polyunsaturated fats are the good fats and they are found in foods such as olive and canola oils, fish, nuts, and sunflower, flax or chia seeds. These foods come from more natural sources rather than processed. To eliminate excess calories and sugar that come with the bad fats, replace them with the good ones.

Caloric Intake

The body uses calories for energy to perform several necessary physiological processes. In order to calculate your daily calorie needs, determine your Basal Metabolic Rate, or BMR, which is the number of calories your body needs while at rest. A pound of fat has 3,500 calories, so you must create a caloric deficit of 3,500 calories a week to lose 1 pound. Subtract 500 calories from your BMR through either eating less or burning calories via exercise to lose 1 pound in seven days.

Mediterranean Diet

Try the Mediterranean diet, which incorporates healthy oils, nuts, whole grains, fresh fruits and vegetables. The diet concentrates on limiting red meats to once a month while including fish and poultry twice a week. The diet also calls for low-fat dairy products, switching out salt with seasonings and herbs, and physical activity. The diet is not a quick weight-loss solution, but a way to a healthy lifestyle by causing gradual weight loss of 1 to 2 pounds a week.

References
Academy of Nutrition and Dietetics: Staying Away from Fad Diets [http://www.eatright.org/public/content.aspx?id=6851]

MayoClinic.com: Healthy Diets [http://www.mayoclinic.com/health/nutrition-and-healthy-eating/MY00431/DSECTION=healthy-diets]

Harvard School of Public Health: How Sweet Is It? [http://www.hsph.harvard.edu/nutritionsource/how-sweet-is-it/]

Harvard School of Public Health: Sugary Drinks or Diet Drinks: What's the Best Choice? [http://www.hsph.harvard.edu/nutritionsource/sugary-vs-diet-drinks/#diet-drinks]

MayoClinic.com: Fat Grams: How to Track Your Dietary Fat [http://www.mayoclinic.com/health/fat-grams/HQ00671]

Harvard School of Public Health: Fats and Cholesterol [http://www.hsph.harvard.edu/nutritionsource/fats-and-cholesterol/]

MayoClinic.com: Counting calories: Get Back to Weight-Loss Basics [http://www.mayoclinic.com/health/calories/WT00011]
MedicineNet.com: The Mediterranean Diet [http://www.medicinenet.com/the_mediterranean_diet-page2/views.htm]

Published Article SFGate: What Is the Function of B12 in the Production of Myelin?

2013-02-27T18:47:00.000-05:00

Vitamin B-12 is involved in important processes in your body. This water-soluble vitamin supplies methyl groups for DNA and protein synthesis. Your body can store vitamin B-12 for a long time...(more)

Published article SF Gate: How to Develop a Healthy Mindset About Eating

2013-02-27T18:45:00.002-05:00

It is late in the afternoon, about two to three hours after lunch and your stomach starts to rumble. You are in starvation mode....(more)

Article: Wheat Versus Mutligrain

2013-01-12T09:48:00.005-05:00

Hello everyone!!! Check out my article on Wheat Versus Multigrain!!

http://healthyeating.sfgate.com/wheat-versus-multigrain-7688.html

Importance of Fatty Acids

2012-12-07T13:51:00.002-05:00

FATTY ACIDS: GOOD OR BAD?

What are fatty acids? Here we are basically talking about fats! We have monounsaturated, saturated,trans-fatty acids, omega 3 fatty acid, and omega 6 fatty acids found in foods. So what is healthy for you? Monounsaturated and polyunsaturated fats(omega 3 and omega 6) are considered healthy and trans-saturated fats are unhealthy. Trans fats are included in pastries, cakes, donuts, packaged desserts, and all things that we consider yummy! They may be yummy tasting, but they do not provide any positive effects on health.

In our diet we must concentrate on incorporating good fats as some fatty acids are essential meaning they can only come from the diet. I am sure most of you have heard of omega 3's and omega 6 fatty acids. Maintaining the balance of these two fatty acids is key to being healthy. However, in order to get these into the diet we must consume foods that are rich in them as our body can produce the essential fatty acid precursors for the important omega 3 and omega 6 fatty acids.

In the population today we have a high intake of Linoleic acid (LA) which comes from vegetable oils and we have a low intake of fish which is rich in omega 3 fatty acids. Omega 3 fatty acids are essential as they decrease inflammation, reduce risk of Alzheimers, heart disease, and obesity. We must increase our intake of Alpha-linoleic acid which are rich in fish and flaxseed oils to increase our omega 3's. High intake of some omega 6 fatty acids can have the opposite effect of healthy omega 3's by increasing inflammation. High intake of omega 6 fatty acid increases levels of arachandonic acid which can increase inflammation since it is a precursor to the inflammatory pathway. So in order to avoid detrimental effects to the body we should balance the two important fatty acids. The ratio should be omega 3 to omega 6: 2/1 or 4/1.

So here is where you can find these healthy fatty acids:

Omega 3's:

Fish like Salmon, Halibut, and Tuna

Sardines

Fish oils

Flax seeds

Walnuts

Omega 6's

Vegetable oils: sunflower, soybean, corn, sesame, cottonseed, grapeseed and walnut

Nuts : walnuts, brazils, almonds and cashews

Seeds: sunflower, pine nuts, hemp

How do you add these into your diet?? Always consult with your doctor before beginning any diet regimen. You can slowly introduce these foods in your diet and you can also take a fish oil supplement to increase omega 3's. Flax seeds are great to sprinkle on cereal or yogurt. Walnuts can be a great addition to salads!

Add these healthy foods to get those omega 3's up and I guarantee your body will thank you!

Autism and Nutrition

2012-07-04T12:53:00.001-04:00

Recently I wrote a post on Autism and Nutrition for a dietitian's website.
Follow the bottom link and learn how Nutrition can effect autism.

http://eatsmartelpaso.typepad.com/blog/2012/06/dietary-intervention-to-decrease-the-symptoms-of-autistm-is-it-helpful.html

Kid's portion sizes and food choices at restraunts

2012-06-13T23:07:00.001-04:00

I am astounded at the portion sized given at restaurants for kids! I recently visited Cheesecake Factory with my family. I ordered Alfredo pasta (i know not such a healthy choice) for both of my kids. When it came I was shocked! It looked like a portion size for an adult! My sisters had ordered the lunch portion pasta and the bowl was the same size! Here is a picture of the kids portion of pasta and the kids menu!

I wish there were better choices for kids at restaurants. This restaurant in particular is known for its over sized portions. Well if the over sized portions do not stop we will a lot of over sized people! They do make up for by offering a "skinnylicious" menu, but who would want to even open that menu after seeing how delicious the "real" entrees are. Why don't they just modify the real entrees. Or maybe make them smaller???? Just a thought!

Dieting: In the summer!

2012-05-30T21:15:00.001-04:00

Your kids are home now from school and all they want to do is eat all day. Problem is so do you!!!! How can we stop any weight gain during the summer? Eat sensibly!!!!
Here a couple steps you can incorporate for yourself and your kids:

Try to keep sweets for special occasions or weekends only.
Soda is very tempting during summertime: but avoid as much as you can. You do not need the extra sugar. Also, the caffeine from soda will make you feel dehydrated.
You have to compromise at your meals: If you are going to have a burger opt for a salad instead of fries.
Stay hydrated with water and not juice! (juice is not worth the extra calories)
Keep junk food out of the house.
Try to keep your cheats for vacation or when you go out to eat
Try to burn some extra calories on vacation by doing something fun. (doesn't necessarily have to be in a gym)
Take the kids out to play so they are not stuck at home all day.

It is very important to stay active and make your kids stay active during the summer. We do not want any future couch potatoes!!!

Asics: Great Running Shoes

2012-05-27T11:22:00.000-04:00

Ever since I started working out I have always incorporated running into my routine. Whether it be 10 minutes or 30 minutes I always add a run into my cardiovascular routine. I feel running helps me feel more energized throughout the day and not to mention burn a ton of calories!!!
The shoes that I have been using for almost 5-7 years now is the Asics brand. I love this shoe. I used to use new balance, but they did not give me as much support and I used to get blisters on my ankles. Asics, knock on wood, as provided me support throughout my running and other workout routines.

These are the Asics brands I have used:
Asics Gel Nimbus 14

Asics Gel Nimbus 12

Asics Gel Keyano 18

If you are a runner definitely try these shoes out! The Gel Keyano 18 is the new one and it is expensive, but it is worth it. Depending how much you run the shoes will actually last 6-9 months. I would recommend getting an insert that matches your cushioning needs. It helps the shoe fit better and actually last longer. When you get an insert sometimes you can just replace the insert and the shoe itself will last you another 3-6 months.

The Feeding Tube Diet: SERIOUSLY?!?!

2012-04-21T23:07:00.000-04:00

Everybody is looking for an easy weight loss solution. It seems like a lot of people would rather want quick weight loss solutions rather than putting the effort to drop those excess pounds the right way. I have heard of many ways that people are using to lose weight. And sometimes it shocks me and other times it does not. This was one time my mouth actually dropped. The weight loss solution: The Feeding Tube Diet. I read about it in an article in the New York Times. http://www.nytimes.com/2012/04/22/fashion/weddings/readers-respond-to-brides-losing-weight-for-weddings.html
So what does this diet entail? The following are the details of this obnoxious unhealthy diet:

A feeding tube insterted in your nose that goes to your stomach providing your body 800kcal
Food allowance during the day: NONE! ZERO! NADA!
Only allowed: water, unsweetened tea, or coffee
10 day treatment
Results: lose 1% of body weight in 10 days.
Cost: $1500

OK SERIOUSLY??? 1500 bucks for you to put a tube in nose and then starve all day. WOW this sounds like fun!!!! NOT! What are people thinking? In the article that I read about this diet it was mainly brides doing this to lose those stubborn 15-20 pounds before their wedding. WHY??? You are getting married obviously your significant other does not mind those extra 15-20 pounds so why do you?
Skinny is not beautiful.
"Beauty is how you feel inside, and it reflects in your eyes. It is not something physical."

quote by Sophia Loren
Read more: http://www.finestquotes.com/select_quote-category-Inner Beauty-page-0.htm#ixzz1sjc1dmcs

The Body's Response within 1 hour of drinking coke!

2012-04-15T12:12:00.002-04:00

Do any of you know how your body responds after drinking coke? I was not sure either until my professor in my class pointed it out!

Within the first 10 minutes, 10 teaspoons of
sugar hit your system.
The reason you don’t vomit as a result of the overwhelming sweetness is because phosphoric acid cuts the flavor.
Within 20 minutes, your blood sugar spikes, and your liver responds to the resulting insulin burst by turning massive amounts of sugar into fat.
Within 40 minutes, caffeine absorption is complete; your pupils dilate, your blood pressure rises, and your livers dumps more sugar into your bloodstream.
Around 45 minutes, your body increases dopamine production, which stimulates the pleasure centers of your brain – a physically identical response to that of heroin.
After 60 minutes, you’ll start to have a sugar crash.

Now read this carefully: "identical response to that of heroin" "liver turns massive amounts of sugar into fat" I mean who would want to drink coke after reading that!!!!

By reading this I understood how drinking soda contributes to weight gain. Now you are probably thinking I am fine because I drink diet coke. Do not think drinking diet coke will help you stay skinny. Diet coke also has massive amounts of sodium which contributes to water retention which can lead to unnecessary water weight.

Also, do not forget the effects of aspartame which will be discussed in my next blog post!

Sources:

Nutrition Research Center October 24, 2007

Vitamin C

2012-03-04T11:15:00.003-05:00

Vitamin C is an essential water soluble vitamin. What does water soluble mean? Water soluble means that the body will absorb them, but they will not retain in the body for long periods of time. They will eventually be excreted when there is a maximum of this vitamin in our bloodstream. So why is vitamin C so essential?
Here are some functions of Vitamin C:

important antioxidant
collagen synthesis-(collagen is a protein found in skin, bones, tendons, and cartilage)
building immunity against colds
cancer prevention
cataracts prevention
decreasing risk of heart disease
enhances iron absorption

An important note to those who are anemic: if you take iron with some source of vitamin C it will enhance the iron's absorption in the blood.

Some dietary sources of vitamin C:

papaya
orange juice
cantaloupe
broccoli
brussels sprouts
green peppers
grapefruit juice
strawberries

If you think you are not getting enough vitamin C from your foods it is ok to take a supplement. However, always consult your doctor before beginning any vitamin supplement. The recommended dietary allowance for vitamin C for women is 75mg and for men it is 90mg. Vitamin C intake of more than 2g daily can result in toxic issues. so you do not want to go over this amount. Try to acquire vitamin C from your food sources before relying on a supplement.

Tips for eating out

2012-03-01T18:34:00.001-05:00

It has been one long week and you do not feel like cooking. Believe me I do not blame you!!!! By the end of the week I do not even want to step in the kitchen to cook ANYTHING. I love going out to eat. You do not have to worry about doing dishes, setting table, cleaning up, and most of all you do not have to cook. But eating out can be a real challenge if you are on a diet or just trying to eat healthy. There are many things that are just not healthy. Now you are probably thinking: Why should I worry about that when I am eating out? Why can't I treat myself this weekend? Ask for the nutrition menu at the restaurant you are eating at and you will get your answer! One entree at a restaurant can have as much calories and fat that you should be taking in the whole day. So you are going to eat a meal that is equivalent to what you should have eaten at 3 meals plus snacks!!!!! Do you really want to ruin all your hard work of dieting and exercise that you have endured during the week?
Recently I went to a restaurant where I usually get a burger on a whole wheat bun(I was thinking that was healthy) and have a salad from the salad bar. When I saw the nutrition content that burger contained:

55g fat
877 calories
57 carbohydrates
976g of sodium

This shocked me! I could not believe this nutritional content!!!!! Outrageous! And this was a plain burger not even with any cheese.

So I decided to have the grilled salmon with spaghetti squash and grilled zucchini which was pretty tasty.
The nutritional content for this was:

21g fat
291 calories
163g of sodium

Now look at the difference!!!! The sodium content is drastically low. WHICH IS A GOOD THING!!! High sodium diets lead to water retention which is not good when dieting. Also, you will not get that bloated feeling.

"You are what you eat." This is so true!!! So watch what you do to your body. If you really feel like having a burger maybe compromise by having half of it and taking the other half home. Opt for no fries and a grilled vegetable instead. This is if you really feel like splurging and if you have enough self control to eat just half the burger. I did not think I would so I just did not order it!!! Save the real splurging for special occasion not just a weekend out like your birthday or an anniversary.

Because if you splurge every weekend it could lead to weight gain over the course of the month or the year!!!
So follow these steps when you are eating out:

Ask for the nutritional menu guide.
Choose something grilled and that has at least less than 25g of fat.
If you opt for the "higher" calorie meal eat only half and take the other half home.
Order a salad with fat free or light dressing on the side instead of a high calorie appetizer or eating bread.
Do not order soda. Try ice water with lemon.
For dessert: find the low calorie dessert. Usually they have some kind of fruit with whip cream or parfait. All the restaurants will offer a healthier dessert on the menu. Do not get enticed by the cakes, ice cream, and brownie pictures on the dessert menu. (As I said before save it for a birthday or anniversary not every weekend)
If you are at a pasta place go with whole wheat pasta instead of white.
Choose healthier sides like: grilled vegetables or brown rice pilaf.
Try to limit alcohol to one drink. You do not need the empty calories!
Enjoy spending time with your family, friends, or whoever you are out with!!

My thoughts on Gluten Free diets

2012-02-26T18:25:00.000-05:00

Another thing I find incomprehensible is why would somebody chooses a gluten free diet if you do not have to? Most peopel do it so they can lose weight or they think they are eating healthier.

Those individuals who suffer from Celiac disease have to be on a gluten free diet because their body's immune system overreacts to the protein gluten which is found in most breads. If they consume any gluten foods they can have symptoms of abdominal pain and diarrhea. They have to avoid gluten for their own health because eventually their intestines will be so disrupted that they will not be able to absorb nutrients form the food they eat.
Please anyone who is doing this gluten-free diet without having any medical issues should seriously reconsider.
This diet can put an individual at risk of several vitamin deficiencies:

iron
folic acid
b vitamins
calcium
fiber

On a gluten free diet you have to avoid:

These following items contain wheat and they should be avoided as well:
Bulgur
Durum flour
Farina
Graham flour
Kamut
Semolina
Spelt

Now it is hard to find all products that do not have wheat. SO why do it if you do not have to. It is true there are plenty of gluten free products out there, but they are expensive. Why waste your money on something when you do not need to go through this diet??? Most people who follow this diet will eventually not eat bread just to avoid the wheat. This is not healthy either. Your body needs complex carbohydrates for energy so please do not avoid them completely.

We need to follow a healthy diet of:

fresh fruits and vegetables (buy organic if you can afford it and only those that have high pesticide risk)
lean meats
healthy fats: olive oil, nuts, non-fat dairy, avocados
avoid saturated and transaturated fats (butter, cakes, brownies, donuts...all things unhealthy)
eat every 2 hours

It is ideal to follow a healthy diet and not go on a gluten free diet unless absolutely necessary.

Why are some women obsessed with being skinny??

2012-02-26T18:09:00.001-05:00

I have noticed lately that the trend is to be as skinny as a stick and looking anorexic is being considered beautiful. Why is that? As a nutritionist I believe it is so important to eat the right foods to be at your ideal weight. You should never ever be underweight. Never workout so much that all you see is skin and bones.

Some problems that can arise from being underweight are: heart failure, malnutrition, GI issues, and malnutrition. There can be numerous vitamin deficiencies due to lack of nutritional intake. When you consume less calories than you burn also there can be an issue. I do not think a look of being completely emaciated is beautiful. What I don't understand is why do people put themselves through that.

There should not be extremes. You have some populations that will overeat because of depression and you have some that will deprive themselves of food because of depression. In my opinion if the media did not portray these models in magazines as skinny as they are or airbrush their photos to hide their "flaws" we would not have so many eating disorders in our society today.

Healthy Chicken Enchilandas

2012-02-23T20:16:00.000-05:00

I love Mexican food so this is my recipe for Healthy Chicken Enchiladas!

Ingredients:
1 pound ground chicken
1 small onion
1 green pepper
1 packet taco seasoning
1/4 cup Mexican cheese
1/4 cup taco sauce
salsa (optional)
1 tablespoon reduced fat sour cream

Directions:
Cook ground chicken in a pan without oil. After it has cooked drain excess water. Then add onion, green pepper, and taco seasoning. Cook that for about 10 minutes or until you notice the green pepper has softened.

Preheat oven to 350 degrees.
Then take whole wheat tortilla and put in the meat you just cooked with a couple strands of the cheese. Fold this over and put in a glass dish. Do the same for about however many you can fit into the pan. If it is a 9 by 9 pan you can fit about 3 in there. A bigger lasagna type dish can fit more. Add the taco sauce on top of the filled tortillas. Then on top of that add the cheese. Since I was just making it for myself I made two.

Bake this for about 15-20 min or whenever you see the cheese is melted. You do not want to heat it for too long or the tortillas will dry up.

I always add a salad with my meals. So this is a picture of the dinner I had tonight!!!!
Try this recipe and ENJOY!!!!!!

Gained some pounds? How to get right back on track!

2012-02-23T17:46:00.002-05:00

I think it is very hard to maintain your weight once you have hit your ideal weight. Maintaining your weight requires you to change your whole lifestyle. You must focus on healthy eating and keep up with your exercise routine.

I have two kids and the most challenging part for me is trying to avoid the cookies, brownies cakes, cupcakes, etc etc. You get my point!!! Both of my kids love chocolate and are dessert addicts. So I can say that I have definitely strayed away from healthy eating for the past 2-3 months. The result: weight gain of about 5 pounds!!!!!!!! This is so not good!!!! Now I know I am making it seem like 5 pounds is a lot, but I just had to control it now before it became 20,30, or 40! It is so easy to gain weight, but hard to lose weight! Especially as you get older and your metabolism slows down. SO I needed to get right back on track.

So what am I doing to get myself right back on track???? I am adapting my MAD diet lifestyle once again. I have eliminated all additional sweets and replaced them with fruit!!! Might not be as tasty, but "you gotta do what you gotta do!" My brother's wedding is coming up and I need to look fabulous!!! LOL. No I am just kidding. I would like to look nice and I would definitely like my clothes to fit!!!

I am back to healthy lifestyle and allowing myself dessert only on the weekends. I cannot deprive myself completely!!!!!!! Especially if I want to continue being healthy during the week.

Another important thing when maintaining your weight is that if you exercise do not be redundant. Remember to change up your exercise routine now and then. Your body needs to be shaken up a little bit so your workout can be effective. If you have had the same routine for a while try something different. Try to work muscles you have not worked before. Go on a machine you have not dared to try. This will improve your moods as well because your mind will be refreshed because it had to work harder to adapt to the new routine. I have started doing different things into my workout that I was too scared to try before. I started doing pull ups, and using the bar as a weight when I do squats. For cardiovascular exercise I use the elliptical because I love it! But I have started to work on one level for 5 min then increase it to another level for 3 min then back down to the other level 5 min so on so forth for the time that I am on the machine. I have noticed this has made my legs stronger and my run on the treadmill has become so much easier.

Another important thing to remember is to keep moving throughout the day. Do not use the excuse "I had a really hard workout today and I am allowed to rest." Yes it is true your body needs rest, but save it for the evening! The past 2-3 weeks I have been vegging on the couch with the kids and not been moving around. It made me feel lazy and unproductive. So I started being more productive during the day and I have a great sleep at night!!!!

These are the important points to consider when getting your diet back on track:

Replace all desserts/sweets with fruits
Change up your workout
Stay active!
Eat plenty of whole foods
Cut out all the processed foods

Hope this helps you guys and I hope it helps me!!!!!!!!!
will keep you updated if those pounds are finally gone!

Protein and why it is important

2012-02-21T17:31:00.001-05:00

A balance of protein, carbohydrates, and good fat is essential in a healthy diet. In this post I am going to go over the importance of protein and how to calculate your required amount of protein/day. This is how to calculate the amount of protein required for you daily:

.8grams X kilogram of body weight/day
How to convert pounds into kilograms: #pounds/2.2 = kg
For example someone who weighs say 110 would be 50kg. So we take 50kg and multilpy that by .8gm and they should be getting about 40 grams of protein a day. Low protein diets can result in weak bones, muscle wasting, and decrease in time for wounds to heal. Protein is essential in the diet and having enough is very important especially if you are exercising. When you are working with weights and building muscle adequate protein intake is essential in building those muscles.

If you are taking a protein supplement in powder try to find one that does not have any added saturated or transaturated fats. There are some protein supplements out there that are made for gaining weight so they will have additional calories and fats in them. So make sure you read the label and everything says 0 except the protein.

This brand is an excellent choice and very safe :

Just remember to read label and consult with your doctor if it is safe for you to take a protein supplement.

The following foods are excellent sources of protein:

beef
chicken
fish
cottage cheese
eggs
tofu
nuts and seeds
soy beans
lentils
Greek yogurt

Make sure at every meal you have a protein, a healthy carbohydrate(whole wheat or whole grain), and good fat. (monounsaturated fats) Keep your meals and snacks balanced so you can stay full and not feel hungry throughout the day.

My opinion on "Weight Watchers" and "Jenny Craig"

2012-01-12T20:10:00.002-05:00

As a nutritionist I have never been very fond of the Weight Watchers and Jenny Craig programs. In fact I find them very confusing and as a dieter I would get frustrated with counting points all the time. I think the food and the snacks provided by these programs can easily be made at home by yourself. Why waste your money on something you can try yourself?

I recently watched an episode about how Jennifer Hudson lost tons amount of weight on Weight Watchers diet and I think its great. I mean it worked for her and she looks amazing! But as a nutritionist I feel that we can just train ourselves to eat a balanced diet and we would be fine I think many people probably cannot afford the high "prices" that comes with the weight watchers and Jenny Craig diets. My number one rule is cut out the WHITE PROCESSED foods that is the number 1 way to go. That is the basis of the Mad Diet and it has worked for me. I feel more empowered and proud of myself because I did this on my own. I did not count points or calories. I basically cut out the biggest culprit in the American diet today-WHITE PROCESSED foods.

So as this new year begins switch to a healthier you by:

Eating more fresh fruits and vegetables
Incorporate those whole grains and whole wheat items into your diet
Cut out the soda!!!!
Decrease fried foods and concentrate more on the grilled ones
Try to have fish about twice a week
Treat yourself once in a while so you do not fall off the "wagon"
Exercise! Exercise! Exercise!
Build those muscles!!! Building muscle helps to increase metabolism and burn fat!
Incorporate a protein and a carbohydrate at each meal it will sustain your hunger!
Make sure you snack every 2-3 hours on something healthy. This will hold you help you feel satisfied until your next meal. Never let your blood sugar drop too low because this will just lead to binge eating and over consumption of calories at your next meal.

So before you think about joining Weight Watchers or Jenny Craig try to change your diet yourself and see the results. Your waist will be thinner, but your wallet will not!

New Year's Resolutions: "To lose weight"

2012-01-11T17:34:00.003-05:00

First off I would like to wish everyone a Happy New Year!!!!

On this post I want to discuss the famous new year's resoloution people have which is "To lose weight." It is a very good resolution and a very challenging one. I would prefer something like "To get healthy." A couple steps you can follow as the new year begins to a healthier you:

Revamp your pantry: remove all sugary snacks, white processed foods, chips, any junk you can find!
Add some moderate exercise to your daily routine/30 minutes a day is a great start!
Stock your fridge with fresh fruits and vegetables that are in season
Switch to 100% whole wheat breads or pastas
Add some brown rice, quinoa, or couscous to your diet in place of white rice
Get more fiber in your diet!
Take a multivitamin!

These are a couple of recommendations on how to get started on your new year's resolution to a much healthier you. I have one tip which is very important when starting a diet/exercise routine: DO NOT GET DISCOURAGED. Losing weight is a process and the slower the weight comes off the better in the long run. Secondly, try not to fall for quick weight loss strategies, such as; detox diets, carb-free diets, and juice cleanses. All these fad diets will help you lose weight fast, but will not help you keep that weight off. Once you get back to your normal routine of eating you will put the weight back on. Not only that, but these diets deprive your body of essential vitamins and nutrients that your body needs to function.

Please feel free to comment on this post if you would like any advice on how to commit yourself to a healthy diet and exercise routine!!!!

HCG Diet

2011-12-06T19:12:00.002-05:00

A while back I posted a blog about the HCG diet and the dangers associated with it. For a long time this diet was being advocated by many doctors and other clinicians. But I am happy to say that now the FDA has deemed HCG supplements as illegal.

This was my post:

There are many bogus diets out there. One diet that has me completely floored, not in a good way, is the HCG diet. This diet requires taking HCG (human chronic gonadotropin), which is a hormone, shots and limiting your calorie intake to 500 calories a day. This hormone injection apparantly aids in the fat burning process. Why should we rely on this hormone, rather than burn the fat by exercising?

Honestly, I am so disturbed that doctors are actually recommending this diet to their patients. As a nutritionist I feel this diet is not healthy for ANY patient. The big problem I have with this diet is the calorie restriction. We are supposed to be taking in about 1200 calories a day, that is the norm. Calorie intake can be different for men and women. Also calorie intake can depend on the person's height and built. Some people can handle more than 1200 calories and still be able to work out and lose weight. But the magic number is 1200. Restricting your calorie intake to less than 1200 calories can affect brain function and other processes in the body depend on food intake for them to take place. If our calorie is restricted these processes can still be achieved, but will rely on our fat stores that are already there.

Why is this detrimental? Is this not how we lose weight? These are some questions you are probably asking. When we eat a proper diet with proper calorie intake we are "refueling our body." We can still lose weight if we burn those calories the proper way through exercise. Processes can occur if our body is in starvation mode, but it will occur at the expense of other important processes that are lacking that energy coming from food. Make sense?

Another important factor to consider is vitamin deficiencies. If our calories are restricted this drastically, we will lose all the essential vitamins our body gets from food. We need these vitamins for our body to be healthy. So I 100% do not agree with this diet and do not recommend it to anyone.

Read the following article at this link for updates on the HCG diet:

Feds crack down on homeopathic weight loss remedy - USA Today - http://yourlife.usatoday.com/fitness-food/diet-nutrition/story/2011-12-06/Feds-crack-down-on-homeopathic-weight-loss-remedy/51673962/1