Sensei Talks

New Developments in the BPA Argument

noreply@blogger.com (My Sensei) — Fri, 13 Nov 2009 16:36:00 +0000

We’ve talked about BPA and the devastating effects it has on our planet and health. There is definitely more work being done and people are becoming more aware. There are also more readily available alternatives to plastic at more affordable prices. One is not perceived as a tree huger anymore when carrying a water canteen; they make them so fashionable now.

But with headlines like this: “High levels of workplace exposure to BPA may increase the risk of reduced sexual function in men”, you can be sure that there are a million more men interested in BPA and maybe more things will get done. Never mind that BPA affects the female reproductive system and may cause heart disease in women, when the libido is affected - watch out! Mark my words…we’ll be seeing all kinds of research, grants and gadgets to ‘eliminate’ BPA.

So ladies, don’t be surprised if your mate suggests buying a set of glass containers and wants to stop buying bottled water. I really don’t care what triggers developments and progress, as long as something gets done. But why do so many people have to be affected before doing something on a large scale? I have several similar issues that come to mind and I am sure you do too. So what to do? Like I always say…the closer food and other products are to their natural state, the better it is for our health and our planet.

What’s on your mind?

- Josée

P.S. Nutrition Action Health Letter is running a subscription special. Be sure to click on the upper left corner to view valuable information on BPA. If you do subscribe to another health information provider besides Sensei, it should be Nutrition Action, where the consumer is number one. After all, they are the Center for Science in the Public Interest.

Related Articles

Sensei Talks: Plastic and Metabolic Syndrome
Sensei Talks: Plastic Ocean
Sensei Talks: BPA – What you need to know

Lose the Last 5 with Exercise

noreply@blogger.com (My Sensei) — Thu, 12 Nov 2009 16:45:00 +0000

Many of the clients I help who are trying to lose weight have a problem when they get within five pounds of their goal weight. Even the people with the best nutrition plans can have a hard time losing the last five pounds. My number one recommendation to everyone having trouble losing the last five, or even 10 pounds is to exercise.

If you are not exercising, any exercise will help. You can start with basic walking outside or on a treadmill. The idea is to just start burning some extra calories. Let’s face it; you can only restrict your calories so much before you end up binging on anything and everything. It’s a much better plan to stay on your diet and include some exercise. Not only will the exercise burn calories, it will also increase your metabolism. If you start to incorporate weight training, the muscle you build will help you burn more calories even while you are resting.

If you are currently exercising and still can’t lose the last five pounds, consider changing your routine. Don’t get stuck in a rut and do the same exercise routine every day. If you love one certain video or class, keep doing it but incorporate some other activities too.

Here is a list of some great calorie burning exercises. I have listed the one’s that burn the most calories in a one hour period. The calories burned are based on a 150 pound person.

Aerobics 422
Basketball 450
Bicycling 563 (moderate effort around 12 mph)
Dancing 317
Jump Rope 704 (moderate effort)
Rowing Machine 598 (moderate effort)
Roller Skating 493
Soccer 495 (casual game)
Swimming 563 (laps, moderate effort)
Walking up stairs 560

These are a few exercises you can try to really kick up your calorie burning and lose those last five. You may have to join a gym for aerobics or a rowing machine, but you can walk up stairs anywhere, jump rope in your home or go dancing with some friends. Losing the last five pounds can be difficult but exercise may be just the thing to get you there. Don’t forget to keep exercising after you reach your goal weight. Not only will it help you maintain your weight, it will help keep you healthy and feeling great.

- Jennifer

Five things you must do this holiday season!

noreply@blogger.com (My Sensei) — Wed, 11 Nov 2009 18:39:00 +0000

With Halloween came the official kick off of the holiday season. It’s also the kick off of holiday eating! Admit it…you’re still sneaking pieces of Halloween candy from your kids stash. Now is the time to figure out how you’re going to handle all of the holiday food and drinks. Here are my top 5 things you must do this holiday season to avoid the holiday weight gain.

Don’t stop exercising. Exercise will help you burn off the extra calories you are eating and drinking. You can even add some extra exercise to get ahead of the game. Even if you have to decrease the frequency of your exercise due to holiday obligations, DON’T stop.
Control your portions. You know you’ll be eating Halloween candy, Thanksgiving dinner, leftovers, Christmas cookies, etc., so pay attention to your portions. If you still find yourself overwhelmed with Halloween candy, try some local dentists. They will often “buy” it back from your kids for stickers or pencils. At Thanksgiving, load up on vegetables and lean turkey and take smaller portions of mashed potatoes and biscuits. Make all your favorite Christmas cookies and then give them away to friends and family. Keep just a few of your favorites. Remember, you can enjoy all of your favorite holiday foods in MODERATION.
Find some lower calorie/lower fat recipes. If you make pumpkin pie every year for Thanksgiving, find a lower calorie/fat version. Try using some splenda or light butter instead of regular butter. Check with friends or even on the internet for some great low calorie/low fat dishes for your holiday meals. If you have a facebook page, just put out the call for low calorie/low fat holiday recipes and you will be surprised who responds. You can also check recipe websites for some ideas.
Monitor your drinks. Many people avoid sodas, sugary juices, chocolate milk etc. during most of the year but then will drink just about anything during the holidays. Remember, drinks can add a lot of calories and even fat to your diet. Avoid things like eggnog and drinks mixed with sodas and juices. You can make your own low fat eggnog or choose drinks like a wine spritzer or a small glass of champagne mixed with diet sprite. Again, you can try the internet for some great low calorie, festive drink ideas.
Get everyone involved. Nobody really wants to gain weight during the holiday season, it just happens. Start getting friends and family involved in your plan. Let them know that you are looking for healthy recipes. Tell them to bring low calorie items to your parties. Ask them to find tasty low calorie drinks to share. Ask them to exercise with you. Even if someone never exercised before, they can start a walking program with you. Go to a gym or a local mall. Gyms have great deals this time of year.

Start planning today to avoid the holiday weight gain. Think about it before you eat another piece of Halloween candy. Come January, you’ll be glad you did.

- Jennifer

Does Exercise Lead to Weight Loss?

noreply@blogger.com (My Sensei) — Tue, 10 Nov 2009 16:41:00 +0000

I happen to be one of those people who actually likes to exercise. When I exercise regularly I feel better, sleep better, look better and eat better (most of the time). I learned a long time ago that exercise doesn’t give you a free pass to eat whatever you want…especially if you’re trying to lose weight. This is often a misconception among dieters that can lead to frustration and disappointment, causing them to “give-up” on exercise because they don’t see the scale moving.

A study published recently in the British Journal of Sports Medicine found only a modest amount of weight loss after a group of 58 sedentary obese men and women completed 12 weeks of aerobic training without changing their current diet. However, there were significant improvements seen in aerobic capacity, blood pressure, resting heart rate and mood. Researchers concluded that aerobic exercise provides meaningful health benefits even in the absence of weight loss.

So what is the take home message here? To exercise or not to exercise? Many people would say if I’m not going to lose weight then what’s the point. I have two things to say in response to that:

Exercise is one of the single best things you can do for your health. Regular exercise has been proven to increase metabolism, improve heart health, build stronger bones, reduce stress, improve mood, promote healthier skin and a more youthful appearance…just to name a few.
If you want to lose weight you have to WATCH WHAT YOU EAT and EXERCISE. Just because you walked on the treadmill for 30 minutes doesn’t mean you can go to Diary Queen after dinner tonight. Although exercise (especially heavy cardio) can increase your appetite you have to find strategies to deal with it if you want to see weight loss results. I tend to do activities like yoga or resistance training in the morning before work and cardio in the evening after work. This really helps to keep my appetite under control during the day. Another important step is planning ahead and keeping healthy foods readily available. If you come home from a heavy workout with no idea what you’re going to eat, you’ll be a lot more likely to grab the first thing you see to satisfy your hunger.

Although most people tend to exercise when they’re trying to lose weight, I encourage you to exercise for your overall health and wellbeing. If you want to lose weight keep exercising and pay attention to your diet. Simple as that!

- Lauren

Are you a binge eater?

noreply@blogger.com (My Sensei) — Mon, 09 Nov 2009 15:39:00 +0000

Are you the type of person who can go all day without eating and then “pig out” on anything and everything or do you eat a huge lunch and nothing else all day? Many of us overeat occasionally, but if your overeating becomes excessive and happens often, you may be binge eating. It is estimated that 4 million Americans engage in binge eating behavior. Binge eaters might think that skipping meals to compensate for the overeating will help in their weight loss efforts but this is usually not the case.

Many times, people who are on restrictive diets end up bingeing on large quantities of food because they feel deprived. Others binge eat because they are bored, tired, sad, angry, etc. In reality, bingeing often causes weight gain. Gradual weight gain can intensify the negative feelings that caused the binge eating in the first place. Most of the time, binge foods are unhealthy, sugary, high fat, high calorie or “comfort foods”. Over time, these foods can cause weight gain as well as other health problems. If you binge eat, you probably know it but you may not know what to do about it.

First of all, recognize that you are binge eating. A binge eater often eats large amounts of food in a period of just a few hours. They will continue to eat even after they are full. They usually don’t even think about or enjoy the taste of the foods they are bingeing on. Anyone who thinks they have a binge eating disorder should seek professional help from a trained therapist. They should also see a Registered Dietitian.

If you or someone you know is a binge eater, here are some steps you can try in addition to seeking professional help.

Identify your binge foods and remove them from your house. If you always binge on ice cream, do not keep it at your house.
Fill your kitchen with healthy foods, fruits and vegetables. Very few people will binge on apples and broccoli. If all you have is healthy food, you may be able to avoid a binge.
Make sure you are eating small meals throughout the day. DO NOT skip meals.
Sip water throughout the entire day. Water can keep you feeling full so you are less likely to binge.
Don’t let yourself get bored. Boredom often triggers a binge. When you think you might start overeating. Take a moment to think of something else you might enjoy. Take a walk, play with your dog, learn an instrument, knit. Any hobby will do until the urge passes.
Recognize your feelings. If you are depressed or stressed, you may need professional help.
Pay attention to your hunger. Remind yourself that you can eat more food when you are actually hungry.
Exercise. Exercise may help curb your appetite.

Binge eating can be very upsetting for people. There may be guilt and sadness after a binge. Overeaters Anonymous may be a great place to start looking for help. You can also look in your area for a Dietitian who specializes in eating disorders. They may be able to direct you to a good therapist if needed. Remember, many people have had this problem and overcome it. You can too!

- Jennifer

Related Articles

Sensei Talks: Food Addiction
Sensei Talks: Wii eating contest

Super Citrus

noreply@blogger.com (My Sensei) — Fri, 06 Nov 2009 14:33:00 +0000

It’s the season for citrus and I couldn’t be happier! I love citrus fruits and the fall and winter months are the best time of year for them. Last week I had some fantastic navel oranges and this week I just picked up some clementines. Some of the other citrus fruits that are in season now include: grapefruits, tangerines, tangelos and many varieties of oranges.

What’s so great about citrus fruits is that they taste great and are super nutritious. They provide many health benefits. Most people associate citrus fruits with vitamin C but they provide so much more than that.

They are full of fiber. Citrus fruits have a good amount of fiber per serving. Fiber is very important for gastrointestinal health. It is also associated with lowering cholesterol and helping to prevent heart disease. One orange can provide up to 12% of your recommended daily intake of fiber.
They contain phytonutrients. The phytonutrients in citrus fruits include flavanones, which have been shown to lower high blood pressure as well as cholesterol in animal studies and to have strong anti-inflammatory properties. To get all of the flavanones, try eating the whole fruit. Some of the flavanones are lost when making juice since some are found in the rind.
They are high in antioxidants. The main source of antioxidants from citrus fruits is vitamin C. One orange provides about 115% of your recommended daily intake of vitamin C. Vitamin C is a powerful antioxidant that has been found to attack free radicals and protect cells in the body. This action can help prevent things such as inflammation and cancer. Citrus has been found to be particularly protective against esophageal, oro-phayngeal/laryngeal (mouth, larynx and pharynx) and stomach cancers. Vitamins A and E are also found in citrus and are important for eye health.
They can boost metabolism. Another flavanoid in citrus called naringenin may help promote weight loss. Researchers have found that large amounts of this flavanoid cause the liver to burn excess fat instead of store it. More research is needed but another great reason to eat citrus.
They are great for overall health. Citrus fruits contain hundreds of nutrients. They have no saturated fat, trans fat or high fructose corn syrup. They are low in sodium. They have a low glycemic index. They contain over 170 phytochemicals and over 60 healthy flavanoids. And, they taste great.

I highly recommend including some citrus fruits in your diet. It’s the best time of year to enjoy them. Try some organic citrus if you can. Organic citrus will have no dyes or pesticides however citrus fruits have a pretty protective outer layer. Try some today. Not only will you get a great tasting snack, you will get a boost to your overall health.

- Jennifer

Related Articles

Sensei Talks: Healing Foods
Sensei Talks: Foods to Tame Your Tension

Smoked Salmon Pizza

noreply@blogger.com (My Sensei) — Thu, 05 Nov 2009 14:31:00 +0000

By now you probably know that smoked salmon is my favorite food. But what you don’t know is that banana is the only food I don’t eat, but that’s beside the point. I have shared my smoked salmon salad and smoked salmon tostada recipes before and I have to admit that I also serve plain smoked salmon with sliced onions and blueberries. Try it, the sweetness actually cuts the salmon saltiness and it’s quite pleasant and so good for you.

About 18 years ago I saw this beautiful picture of a smoked salmon pizza in a cooking magazine and I made it a couple of times. My brother in law still talks about it. Since my niece is here visiting, I showed her how to make it in order to impress her dad. She was probably 10 years old when I made the pizza at her house and now at 23, she remembers me making the pizza dough, covering it up and then letting her punch it after it had risen. But because now it’s easier to find fresh pizza dough at the store, we’ll save a little bit of time. And another good thing is that now we can also find fresh whole wheat dough or some other people may actually prefer using a plain baked pizza crust instead.

So here’s my smoked salmon pizza:

1 fresh pizza/bread dough (usually 1 lb ball)
1 Tbsp Olive oil
Fresh cracked pepper
1 cup shredded Fontina or whole milk mozzarella cheese
½ lb Smoked salmon pieces
3-4 Roma tomatoes, chopped
1 Green onion bunch, sliced white and green parts
2-3 Tbsp Capers
2-4 Tbsp Fresh dill or chives chopped

Spray a baking sheet or pizza pan with oil using an oil mister or non-stick cooking spray. Take the pizza dough out of the bag and stretch it by gently pulling it in many directions. Set it in the pan and using your fingers poke at it to fit the pan. Pour oil over the dough and continue working it to fit the pan. This is the perfect time to grind some black pepper and incorporate some fresh dill, chives or parsley into the dough for added flavor like a foccacia. Let it rest at room temperature for about 30 minutes while you prepare the other ingredients or enjoy a nice crisp glass of Orvieto or Muscadet.

Place oven baking rack on the second lowest position and preheat oven to 400°F. Wash, trim and prepare other ingredients. I recommend buying the smoked salmon pieces rather than the nicely prepared slices. It will be cheaper and most stores carry them in small containers in the refrigerated counter where you usually find the pre-packed salmon. Some fish counters also sell fresh pieces for about half the price of the hand sliced ones.

Once the dough has rested, put it in the oven until the dough is golden (15-20 minutes). Make sure the bottom of the crust has cooked and is crisp. Take it out of the oven and sprinkle with cheese, and then add the smoked salmon, chopped tomatoes, green onions, capers and fresh herbs. Put back in the oven and cook for another 5-10 minutes or until the cheese starts melting but doesn’t change color. We don’t want the smoked salmon or tomatoes to cook; we just want them warm over the melted cheese.

This is great party food too as you can serve small squares and it’s as good hot or at room temperature.

Enjoy!

- Josée

Ask the Experts – Smart Replacements for Common Junk Foods

noreply@blogger.com (My Sensei) — Wed, 04 Nov 2009 18:53:00 +0000

Q: I’m a junk food addict. Can you please give me some ideas for healthier replacements for common junk foods?

Let’s get right to it! I’m going to start with chips because they are my biggest weakness. If I’m not careful the crunchy, salty goodness can definitely get the best of me. Raw veggies are a great alternative but don’t always do the trick. To satisfy my chip craving in a healthier way I usually opt for whole wheat pretzels, baked chips, soy or veggie crisps, roasted soy nuts or low-fat popcorn. A few of my favorite chip alternatives include Sea Salt & Vinegar Popchips and the Olive tortilla chips from Food Should Taste Good.

If cookies or ice cream are your thing, there are certainly some healthier alternatives to satisfy your sweet tooth. Instead of cookies try regular dried or freeze dried fruit (think apricots, mangoes or apple slices), whole grain cereal or granola bars, fig bars or graham crackers. Personally I love the dried mango slices Josee buys for the office from Costco or a handful of Kashi Heart to Heart cereal. I even sneak in a whole grain chocolate chip granola bar (dark chocolate of course) from time to time. Instead of ice cream try low-fat yogurt (they come in every flavor imaginable), all natural frozen fruit bars or sherbet. I love the Yoplait Light Key Lime Pie yogurt, the Edy’s Fruit Bars or a nice piece of dark chocolate to satisfy my after dinner sweet tooth.

And last but not least, let’s discuss soda, diet soda and energy drinks. These carbonated beverages can impact your weight, your appetite and even your bone health. Instead of carbonated, sugar sweetened or artificially sweetened beverages you should drink water (for a splash of flavor try infusing with lemon wedges, cucumber slices or fresh mint), herbal tea, unsweetened iced tea, 100% fruit juice diluted in water (1 part juice to 3 parts water) or sparkling water with a twist of lemon or lime.

When it comes to replacing some of your favorite junk foods the key is keeping an open mind. You might have to try a few different brands or food items before you find one that you like and that satisfies your craving.

Good luck!

- Lauren

Have a burning question of your own? Contact our registered dietitians and fitness professionals at blogger@sensei.com for awesome advice and feedback.

Beef recalled due to possible contamination with E. coli

noreply@blogger.com (My Sensei) — Tue, 03 Nov 2009 15:16:00 +0000

The U.S. Department of Agriculture's Food Safety and Inspection Service (FSIS) announced Saturday that Fairbank Farms, a New York based meat manufacturer, is recalling almost 550,000 pounds of ground beef due to possible E. coli contamination. The FSIS discovered the problem during an investigation into E.Coli illness in Connecticut, Maine and Massachusetts.

The recalled products were distributed in 8 states including Connecticut, Maryland, Massachusetts, New Jersey, New York, North Carolina, Pennsylvania and Virginia. However, Fairbank Fams believes that some distributors may have redistributed contaminated beef into other states. For a complete list of recalled products you can refer to the USDA's press release.

According to the Fairbank Farms website, retail outlets for the beef include: ACME, BJ's, Ford Brothers, Giant Food Stores, Price Chopper, Shaw's, and Trader Joe's. Keep in mind that these products are 23 to 32 days past their expiration date and are no longer being sold as fresh products in grocery stores.

Fairbank Farms encourages any customers who have identified recalled beef to remove it from their freezer and return it to the store they purchased it from for a full refund. Customers with questions should call Fairbank Farms toll-free hotline at 1-877-546-0122 or the USDA’s Meat and Poultry Hotline at 1-888-674-6854.

As always we encourage you to continue using safe food handling practices including proper washing, storage and cooking. Read our blog on Safe Produce or check out Fightbac.org for more information on safe food handling.

- Lauren

High cholesterol linked to increased risk for Alzheimer’s

noreply@blogger.com (My Sensei) — Mon, 02 Nov 2009 17:39:00 +0000

We all know that high cholesterol is associated with increased risk for heart disease and stroke, but did you know that it may also be associated with Alzheimer’s disease? A recent study showed a link between high or borderline cholesterol in people in their 40’s and increased risk of Alzheimer’s and dementia in later years.

The study was conducted by Kaiser Permanente Division of Research in Oakland, California. The researchers followed more than 9800 people for over four decades. Participants with high or borderline cholesterol in their 40’s were at increased risk for developing Alzheimer’s. Those with total cholesterol in the high range at the beginning of the study had a 66% increased risk for Alzheimer’s and those with total cholesterol in the borderline range had a 52% increased risk for vascular dementia. Almost 600 participants developed Alzheimer’s disease or vascular dementia.

The researchers did not use information on HDL (good) cholesterol or LDL (bad) cholesterol. They only used total cholesterol in this study. Currently, a total cholesterol of 240 or more is considered high and 200-239 is borderline. Be sure to get your total cholesterol checked but also pay attention to your HDL and LDL cholesterol.

This study is important for everyone and especially important for those with a family history of high cholesterol or Alzheimer’s. Check with your family to get some information on their history.

There are many ways to lower and control your cholesterol and hopefully decrease your chance for developing heart disease, stroke and Alzheimer’s disease. Here are my top 5 tips to lower your cholesterol.

Exercise. Moderate exercise has been associated with higher HDL cholesterol and lower LDL cholesterol. Walking is a great form of exercise that anyone can do. However, any form of cardiovascular exercise will give you the same benefits. Work up to 30 minutes of exercise 5 days a week.
Eat more fiber, especially soluble fiber. Soluble fiber is found in legumes, fruits and root vegetables as well as oats, barley and flax. Try to consume 10 – 25 grams of soluble fiber per day.
Limit the amount of saturated fat you consume from dairy, red meat and baked goods. Base most of your meals on beans, vegetables, fruits, grains and a lean source of protein such as fish, egg whites or chicken.
Limit your intake of sugar and high fructose corn syrup. Doing this should lower triglycerides, aid in weight loss and help lower cholesterol.
Avoid foods with added trans-fat. Trans fat is found in fried foods and processed foods like crackers, baked goods and desserts.

You can check food labels for fiber, cholesterol, saturated fat and trans fat. Simple changes to your diet and lifestyle can help you lower your cholesterol. Don’t wait, get started today. It may help you live a longer, healthier life.

- Jennifer

Related Articles

Sensei Talks: Beans, beans the magical fruit!
Sensei Talks: Powerful Tips to Reduce Cholesterol

High fructose corn syrup now linked to high blood pressure

noreply@blogger.com (My Sensei) — Fri, 30 Oct 2009 15:03:00 +0000

Research has previously linked high fructose corn syrup (HFCS) with increased risk for obesity, increased cholesterol and type 2 diabetes. Critics would argue it’s no coincidence that obesity levels have sharply increased over the past 20 years as use of HFCS in food production increased. A new study out of University of Colorado Denver Health Sciences Center has now found an association between HFCS and increased risk for developing high blood pressure.

The study looked at 4,528 adults with no previous history of hypertension (high blood pressure). According to an article in Nutrition Horizon, researchers found “that people who ate or drank more than 74 grams per day of fructose (2.5 sugary soft drinks per day) increased their risk of developing hypertension. Specifically, a diet of more than 74 grams per day of fructose led to a 28%, 36%, and 87% higher risk for blood pressure levels of 135/85, 140/90, and 160/100 mmHg, respectively.” Normal blood pressure is 120/80 mmHg.

High fructose corn syrup is a commercially produced sweetener and used in everything from soft drinks and baked goods to salad dressings and yogurt. The Corn Refiners Association has worked hard to protect the reputation of HFCS, promoting it as “natural” and having the same amount of calories as regular table sugar. When I think of natural I think of things that grow from the ground or can be picked off trees; not something that is highly processed. Or you can think of it this way…if humans weren’t around to produce it, HFCS would not exist.

So what to do with all this information? The answer remains the same from our end. Continue to:

Limit your intake of processed and packaged foods.
Choose foods “closest to the farm” as Josee likes to say.
Eat a variety of colorful fruits and vegetables, whole grain products, lean meat, fish, low-fat diary and healthy fats.
Read labels to identify foods that contain high fructose corn syrup.
Stay active!

- Lauren

Turn Your Jack-O-Lantern into Healthy Food

noreply@blogger.com (My Sensei) — Thu, 29 Oct 2009 13:39:00 +0000

I love pumpkin! Maybe it has something to do with the fact that it’s orange. Or maybe it’s because the first nutrition book I read informed me that vitamin A is made of carotene which is an orange pigment that can easily be hidden under the green pigment chlorophyll and all that good stuff was good for my skin too. Orange has always looked good on me. Mind you, I have about 20 orange tops and 10 different pairs of orange shoes! More than that, today I have on an orange top and orange paint on my knee. Yesterday I was painting an orange background for the African giraffes. Even more than that, when I first walked into Sensei’s office to interview for this position, to my surprise the whole office was painted orange. If that wasn’t a sign, I don’t know what was.

But besides all my “orange” stories, we all know that we have to eat a colorful diet and fall is full of wonderful edible (and not so edible) colors. For years I have been making pumpkin soup, pumpkin muffins and pumpkin jam. Since I lived in St-Lucia, I also added mashed pumpkin to my repertoire. If I had to choose my favorite of all pumpkin dishes it would have to be the pumpkin jam. I don’t really have a recipe because it is so easy and like the soup, I just eyeball it as it depends on the actual amount of pumpkin used. Of course, I could use the canned pumpkin, but it’s the season and I just “have” to cook a pumpkin. So keep your Jack-O-Lantern and transform it into healthy dishes.

Always keep in mind that baking is an exact science but cooking is not. So use what you have available, use more of less of anything, and make it personal by adjusting according to your personal taste and preferences.

How to cook pumpkin?

The easiest and safest way to collect the pumpkin flesh is not to peel it. It is so difficult and risky to peel and chop fresh pumpkin. Save yourself time and effort by baking it first. CAREFULLY cut the pumpkin in half or quarters depending on the size. Remove the seeds and stringy parts, spray the inside with non-stick cooking spray and set on a baking sheet skin down. Cook on the lower rack of a 375 °F oven for about an hour or until the flesh is soft when testing with a knife. I prefer cooking it skin down as some of its liquid evaporates and creates a denser texture. When the flesh is soft, simply scoop out the insides and transfer into a large sauce pan and get cooking.

Pumpkin Soup

Again, the amounts will vary depending on how much cooked pumpkin you have and if you want to make a big pot of soup and freeze some extra or if you want to keep some cooked pumpkin for another recipe. If you don’t have time to make the soup now, simply freeze the cooked flesh for later use. But please don’t throw away the pumpkin…it’s food.

Ingredients

4-6 cups of vegetable or chicken broth
4-6 cups of cooked pumpkin flesh
2 leeks or 1 medium onion, chopped
2-4 garlic cloves
Salt and pepper to taste

Optional: 2-4 celery stalks, chopped
2 carrots, chopped
1 potato, diced
1 Tbsp yellow curry powder
Pinch of nutmeg
Fresh thyme or parsley
1 cup milk

Put all ingredients in a large sauce pan and cook for about 30-40 minutes over medium-low heat or until vegetables are tender. Add curry powder, salt and pepper to taste. Use a hand-held blender and purée the soup. You may also use a blender or food processor and purée in small batches. Stir puréed soup, taste and adjust seasonings. You may add milk at this point for a nice creamy look and taste.

Pumpkin Jam

If you want to make pumpkin jam, simply put some of the cooked pumpkin flesh into a medium sauce pan over low heat with about a third of the pumpkin amount of sugar. For example, if you use 4 cups of cooked pumpkin add 1 1/3 cups of sugar and let simmer until the natural juice evaporates and jam starts forming. Mash with a potato masher. You may add some extra flavor using lemon or orange zest, grated ginger, pumpkin pie spices, cinnamon or even rose water. Taste and see if it needs more sugar. Most jam recipes recommend the same amount of fruit and sugar. I don’t believe this is necessary so I suggest a third as the cooked pumpkin flesh will concentrate and so will the sugar. You will probably need to add a little more sugar, but it’s better to add then to fix an over sweet jam. Also, consider that when the jam is cold it will not taste as sweet as when it’s warm.

The final product should be a jam that doesn’t accumulate water or liquid when the heat is turned off. If there is still liquid, then it needs to cook longer to evaporate the liquids. Keep the cooked jam in an airtight container in the fridge. My favorite way to eat it is on a pumpkin muffin sliced open, smothered with cream cheese (or the “Better than cream cheese” soy substitute) and then topped with jam. For those nostalgic of afternoon tea in England, put it on a scone smothered with Devonshire clotted cream and that should do the trick.

Like I said, cooking is not an exact science. So play with your food, find different ways to prepare them and amaze yourself. It’s all a wonderful learning experience. You become a good cook by modifying recipes, not copying them.

Have fun!

- Josée

It's National Chocolate Day!

noreply@blogger.com (My Sensei) — Wed, 28 Oct 2009 17:52:00 +0000

Today, October 28th, is National Chocolate Day! One of the most delicious days of the year...

Check out what Renee has to say about one of my (and I'm sure yours too) favorite treats on Examiner.com.

I know I will be indulging in some Snickers and Hersey's Kisses today, how about you?

- Amanda

Unfair Marketing

noreply@blogger.com (My Sensei) — Wed, 28 Oct 2009 14:01:00 +0000

Parents and nutrition experts alike have long complained about the targeting of kids food advertisements. A recent report from Yale University exposes the truth in this advertising.

Results showed that the least nutritious cereals were the one’s most heavily marketed to children. Cereals with little to offer nutritionally miraculously seem to pass the food industry created guidelines for “better-for-you” foods. I have to ask, “Better than WHAT?!?” This doesn’t do much for instilling consumer trust in the cereal industry.

In fact, 11 cereals displaying the “better-for-you” label are so nutritionally poor that they would not fit the qualification guidelines for WIC (USDA Women, Infants and Children program), nor would they be allowed to advertise on TV to children in the UK.

Wondering how the cereals in your cupboard measure up? Check out the Cereal F.A.C.T.S. website to get scores and nutrition facts on popular cereals.

We’ve all witnessed, or experienced, a cereal isle meltdown when a parent refuses to buy an unhealthy cereal. Sometimes the child hasn’t even tasted this cereal…it’s all the power of advertising. The good news from the report is that children do like the less sugary cereals when they are provided. So parents don’t give in, check out the website and find a better alternative for the cereals your kids are eating.

- Renee

Related Articles

Sensei Talks: Great Job Kids!
Sensei Talks: TV Food Ads…Going to “Waist”
Sensei Talks: Put Down That Remote

Ambulance companies charging more for obese passengers

noreply@blogger.com (My Sensei) — Tue, 27 Oct 2009 13:37:00 +0000

First the airline industry started charging overweight passengers more to fly the friendly skies; asking them to purchase an extra seat if they can’t fit into a seat with an extended seatbelt, can’t put the armrests down or infringe upon their neighbors seat space. Now ambulance companies are following in their footsteps, charging extra to transport obese patients.

Being a clinical dietitian who has worked in nursing homes and hospitals I’ve seen both sides of the dilemma. I’ve watched EMT workers, nurses and nursing assistants struggle to move obese patients and I’ve also witnessed the shame and embarrassment this can cause for the person being moved. I don’t necessarily think there is a right or wrong answer in this situation. I’m sure if you spoke to an EMT worker or nurse who has a bad back from moving obese patients you would hear one response and if you talked to the patients themselves you would hear another.

What the ambulance companies want people to understand is that “transporting extremely heavy people costs about 2 1/2 times as much as normal-weight patients.” It also takes longer, requires more crew members and they usually have to use expensive specialty equipment. A cleaning lady doesn’t charge the same amount to clean a studio apartment as she does a 4-bedroom house. Why? Because cleaning the 4-bedroom house is more work.

Until now the ambulance companies have simply absorbed this extra cost. But according to Jim Buell, a director at the American Ambulance Association, in order for ambulance companies to survive they have to find a way to recover some of these costs. Fortunately they are looking to insurance companies, not the patients themselves, to pay the extra expenses.

I do believe that all people (regardless of weight) should receive this service at a fair cost relative to the labor provided. However, I think this situation speaks to an even larger issue and is yet another example of the changing landscape of American health and healthcare. Some people may argue the cost issue or the discrimination issue, but the fact that moving very large patients has become so common that ambulance companies need to start charging more for it is what really scares me. Are the ambulance companies just being greedy or is this simply another cause and effect of the ever-growing obesity epidemic in our country?

What do you think?

- Lauren

Put a Little Magic in Your Workout

noreply@blogger.com (My Sensei) — Mon, 26 Oct 2009 13:10:00 +0000

If you’re bored with your exercise routine, why not put a little magic in your workout. It’s easy with the “Magic Circle”. The Magic Circle is a prop used in Pilates to intensify and change the workout. You might have also heard it called the Pilates Ring. Personally, I love working out with the magic circle. It really takes my Pilates to another level.

The Magic Circle is actually just a ring made of flexible rubber or metal. It’s usually about 13 inches in diameter. It has small pads on either side. The pads make it easier to hold or press against a body part. The circle provides extra resistance to your exercises. However, if you want a lot of resistance make sure you get a rubber ring. It will have more flexibility and you can press it in further. If you are just beginning, a lighter ring will do.

The Magic Circle was invented by Joseph Pilates. He used it for faster toning and strengthening of his muscles. Today, it can help anyone tone and sculpt their body. It’s great for inner thigh, outer thigh, glutes, and upper body. You can even use it during abdominal exercises for a little change.

One of the great things about the Magic Circle is that it’s portable. You can take it anywhere. It is very light and can be easily packed in a suitcase. Once you have mastered the moves, you can do them anywhere. It replaces hand weights and large weight machines. It is important that you do the exercises correctly. Make sure you find a class near you before doing the exercises on your own. Look for a Pilates with props class or a class that lists Magic Circle or Pilates Ring. If you can’t find a class near you, get a DVD to practice with. Check out this website to view some great videos.

Give the Magic Circle a try. It will work your muscles in a new and different way. It’s a great way to keep your muscles guessing. Anyone can use the Magic Circle as long as they learn the right form. So, no excuses. You are not too old, too young, too tired, too new or too strong for the Magic Circle. It is a great little workout tool and I know you will love it.

- Jennifer

Related Articles

Sensei Talks: I Love Pilates!
Sensei Talks: Mix it Up With Yoga & Pilates

High protein vs. high carbohydrate diet, debate put to rest?

noreply@blogger.com (My Sensei) — Fri, 23 Oct 2009 14:20:00 +0000

Since the Scarsdale and the Atkins diets have been around, dietitians have had to “debate” the pros and cons of a high protein diet. We even got more frustrated when doctors would put their patients and themselves on a high protein diet for weight loss. To this day, the only doctors who would not put their patients on a high protein diet were the nephrologists (kidney specialists).

But as dietitians, we were trained to look at the whole person. We studied biochemistry, microbiology, physiology, endocrinology and nutrition to “nauseum”. So when we talk about what’s best for weight loss, we cannot simply concentrate on the extra fat people are carrying around their waist. We evaluate benefits for the whole body, hence holistic or to me…“wholistic”.

I hope you can appreciate my excitement when I saw this in my inbox: “High protein diet may make brain lighter: Animal study”.

Ok, I did not really care to know that mouse’s brain weights 5% less when fed a high protein diet (60% protein & 30% carb) compared to mice fed a 60 % fat & 30% protein diet or a 60% carb & 30% protein diet. I wanted to know about the implications of these differences. They also mentioned that regions of the hippocampus were underdeveloped in mice fed the high protein diet. It is a known fact that the hippocampus is one of the first regions of the brain to suffer damage from Alzheimer’s disease; where memory problems and disorientation appear as the first symptoms.

I understand that this study was done on mice but they had my attention as they continued in saying “Given the previously reported association of high protein diet with aging-related neurotoxicity, one wonders whether particular diets, if ingested at particular ages, might increase susceptibility to incidence or progression of Alzheimer’s disease”.

Now we have more helpful advice to reduce the risk of this awful disease. The ball is in our corner; eating and lifestyle are much more powerful than genes. Think about that. You have the knowledge and now you got the power!

- Josée

Related Articles

Sensei Talks: Plastic and Metabolic Syndrome
Sensei Talks: Berries, Berries Everywhere!
Sensei Talks: Obesity Linked to Shrinking Brain

What is Qigong?

noreply@blogger.com (My Sensei) — Thu, 22 Oct 2009 14:40:00 +0000

Qigong (pronounced Chee gung) is a Chinese meditative practice. It uses slow, controlled breathing and graceful movements to promote the circulation of Qi throughout the body. Qi refers to air or a life force that moves through the body. Gong means work, so the word Qigong means working with your life force. With the increase in popularity of yoga and meditation, Qigong has become a popular new form of exercise.

The Chinese and many others believe that practicing Qigong leads to better health and a calm state of mind. It has been practiced in China for over 2500 years. Today it is practiced by millions of people all over the world. If you haven’t heard of it before don’t be surprised, many of my friends and clients have no idea what it is. You might be more familiar with closely related practices such as yoga or tai chi. Either way, it is never too late to learn something new.

Qigong has been a component of Chinese medicine for many years along with things like acupuncture and fang shun. Some of the goals of Qigong include bringing yin and yang into balance in the body, opening outpoints and balancing emotions. However, the overall goal is to “create an environment in the body that is conducive to self healing so that the practitioner can achieve and maintain physical, emotional and spiritual well-being.”

So how does it work? The practice is divided into two categories, dynamic and static. During the static phase there is no physical movement. The mind focuses on your bodies’ energy in a sort of meditation. During the dynamic phase there is movement. Many of the dynamic movements are similar to yoga and tai chi moves. When you move a body part, you are focusing your mind to move Qi through that body part. A Qigong class is usually 70% mental work and 30% physical work. If you are ill or disabled you can still practice Qigong by doing only the mental work until your body is able to do the physical work too. The Chinese use Qigong as a form of medicine as well as meditation.

Qigong is designed to be practiced daily, especially for those who have illness or injury. However, you can incorporate it once or twice a week and still see benefits. You might want to add it to your weekly workout to help stay calm and focused. If you have no knowledge of Qigong, it may be difficult to get started. Give it a try at a local health club or yoga center. If you give it a try you will find that it is based largely in imagery, visualization and breathing. Once you have learned about it and practiced it you can actually do it on your own. You can take five or ten minutes out of each day to practice Qigong on your own and then attend class when you can. If there are no classes near you try a video called Qigong for Beginners. Once you have mastered that you can move on to intermediate and advanced.

If you exercise regularly on a treadmill, bike or in an aerobics class, the thought of slowing down to take a Qigong class may not appeal to you. Believe me, it didn’t appeal to me either. However, after I actually tried a class I really liked the calm feeling it gave me. It made me much more aware of my breathing and my overall energy. I really liked the class. I recommend anyone and everyone try this class. You may find that it really helps increase your focus while creating calm. If not, oh well, back to the treadmill. But at least you tried!

- Jennifer

Related Articles

Sensei Talks: Yoga with Weights
Sensei Talks: Have you heard of Budokon

Mediterranean Diet & Colorful Foods for Better Health

noreply@blogger.com (My Sensei) — Wed, 21 Oct 2009 20:42:00 +0000

Everyday I read something about how people, especially children, don’t eat enough fruits and vegetables. The intent is not to blame anyone for this, but to change this situation as it will definitely have an impact on their overall health and what kind of adults they will become. More than likely if a child doesn’t eat fruits and vegetables, and does not learn to like and prepare them, they will grow up and not feed them to their children. We can definitely see a viscous circle here.

You know that I push the Mediterranean diet. I want people to try new produce, increase their consumption of fish and seafood, decrease meat and poultry consumption and for sure, decrease their consumption of processed food. Just as a starter!

So of course I was not surprised to see the results of a long term study comparing the incidence of breast cancer in post menopausal women adhering to a Mediterranean diet compared to a Western diet. “The Mediterranean diet is associated with a reduced risk of breast cancer only if energy intake remains within recommendations and if ‘unhealthy’ foods are not consumed in large quantities.” The researchers were also cautious to mention “that it was difficult to determine which components of the Mediterranean pattern explain the inverse association with breast cancer risk.”

Within the same week The America’s Phytonutrient Report showed that “eight in 10 Americans are missing out on the health benefits of a diet rich in colorful fruits and vegetables, resulting in a phytonutrient gap with potential health consequences”.

What produce colors are Americans falling short on? 69% fall short on green, 78% on red, 86% on white, 88% on purple and blues and 79% fall short on yellow and orange. Well, since I am an eternal optimist I have to mention that people are eating their greens, but what’s happening to the purples and blues? Don’t people eat berries, plums and grapes? I would have thought these were easy color for people to eat. Forget the purple Kool-Aid and drink Concorde grape juice instead! (Red wine in my case) Keep in mind that this wonderful report was done by Amway and they sell vitamins. Nonetheless, I encourage you to read it and share it.

So please, again I beg you to eat colorful fruits and vegetables. I believe soups are the easiest way to incorporate vegetables of all colors as you can just put them in the blender. This way kids (and not so small kids) won’t even know which vegetables are in there. Keep in mind you can use frozen vegetables to make the soups too instead of fresh.

So, when the family asks what kind of soup it is, you simply say “it’s an orange soup” or “it’s a green or red soup”. When it’s blue soup day, you can serve a chilled blueberry soup or Concorde grape juice. If your family cannot eat dinner without desserts, make the portion size smaller but always garnish with fruit. Serve more vegetables than chips to go with dips and when they ask where’s the other bag of chips, you just say you ran out. They’ll have to eat the veggies. But first and foremost someone has to set an example.

Good luck!

- Josée

Related Articles

Sensei Talks: Avoid Food Waste
Sensei Talks: Eat or drink your vegetables

Ask the Experts – More on Smart Snacking

noreply@blogger.com (My Sensei) — Tue, 20 Oct 2009 13:43:00 +0000

Last week I answered a few questions on how to snack smarter. This week I'm going to cover a few more questions since snacking on the wrong foods is a problem for so many people.

Q: What are the basic rules of "Smart Snacking"?

Fresh is best! Choose foods closest to their natural form for the most nutritional benefit.
Avoid gimmicky diet foods and processed snacks that are devoid of any nutritional quality. They will usually only leave you craving more.
Mix it up. Eat a variety of fresh foods for the best compliment of disease fighting nutrients.
Watch your portion size. As a general rule, keep snacks around 200 calories or less. However, this all depends on how many meals and snacks you have a day and your activity level.
To keep your appetite in check, make sure those snacks contain a bit of protein, fiber and healthy fat, along with some carbohydrate. Some examples include: peanut butter on whole wheat crackers or celery sticks, an apple and reduced fat string cheese, hummus and red pepper strips or a handful of almonds and dried fruit.
Avoid snacks high in sugar, sodium, saturated and trans fats.

Q: What are your thoughts on low-calorie, reduced-fat versions of popular junk foods?

I’m not a big fan. Typically when manufacturers get rid of one thing, they replace it with another. For example, many low-fat versions of popular junk foods like cookies and ice cream are higher in sugar. “Low-calorie” and “reduced-fat” labels also lead people to believe they can eat more, which goes against the whole point of eating the so called “healthier” version in the first place. These alternatives can also leave people feeling unsatisfied, causing them to overindulge. They would have been better off eating a small portion of the real thing to start with.

- Lauren

Healthy Eating on the Go – Lunch & Dinner

noreply@blogger.com (The Sensei Team) — Mon, 19 Oct 2009 15:28:00 +0000

A few weeks ago I talked about getting your day started right with healthy breakfast options you can grab “on the go”. Our hectic, fast-paced lives can make finding a healthy lunch or dinner on the run just as difficult. Here are some simple guidelines to follow when your busy day lands you at the fast food drive-thru window.

Fast Food Lunch & Dinner

Avoid:

Anything fried! Even fish and chicken sandwiches can be deep fried, so be sure to ask how food items are prepared.
High fat salad and/or sandwich toppings like bacon, cheese, mayo, regular salad dressing, nuts and tortilla strips. Ask for no mayo, no cheese or use only half the salad dressing packet…it can save you over 100 calories.
High calorie milk shakes, smoothies or dessert items.
Regular soft drinks.
Ordering the “Super” or “Jumbo” size anything. Instead choose the smallest size available or order off the Kid’s menu.

Choose Instead:

You can find any of these meals at a variety of fast food restaurants for under 500 calories.

A small hamburger and a side salad with low-calorie dressing (use sparingly) or a fresh fruit cup. Top burger with lettuce, tomato, onion and a small amount of ketchup and/or mustard. You can save anywhere from 300-600 calories by not eating the fries!
A plain grilled or roasted chicken sandwich & a fresh fruit cup or a side salad with low-calorie dressing (use sparingly). Top your sandwich with lettuce, tomato, onion and mustard. Ordering a grilled chicken sandwich instead of a fried one can save you over 100 calories and 10 grams of fat.
Any green/mixed salad with grilled chicken or turkey and low-calorie dressing (use sparingly). Avoid high fat toppings like bacon, cheese and tortilla strips. Regular salad dressings can have anywhere from 150-300 calories and over 15-20 grams of fat per serving.
A turkey, grilled chicken, lean ham or veggie sub on whole wheat/whole grain bread. No mayo or cheese. Order the smallest size, pile on the veggies and top with mustard or vinegar. Tuna subs may seem like a healthy option, but can contain up to twice as many calories and three times as much fat because of all the mayo.
A “Fresco” style steak or chicken soft taco with a side of beans or Mexican rice. Ordering fresco style, which includes a fresh tomato salsa in place of the cheese, sauce and sour cream, can reduce the fat by over 50%.

I would suggest printing out these tips and putting them in your car - that way you can have them handy next time you’re running low on time. These guidelines also work great for eating healthy on a road trip or vacation.

- Lauren

Related Articles:

Sensei Talks: Food Facts Restaurants Hide From You
Sensei Talks: 20 Healthier Alternative to the Worst Food in America

Heavy weights, light weights, no weights?

noreply@blogger.com (My Sensei) — Fri, 16 Oct 2009 13:24:00 +0000

As a Certified Personal Trainer my clients are always asking which is better; heavy weights, light weights or no weights. The answer usually depends on the results the person is trying to achieve. There are benefits to using heavy and light weights and using your own body weight as resistance can be a great workout too. Before you decide on one type of workout, consider the benefits of all three.

Heavy Weights

Historically people think lifting heavy weights is only for body builders and men who want to develop large muscles. However, using weights that are a little heavy can produce good results. Remember, a weight that is heavy for one person may be too heavy for you. Consult with a trainer first if you are not sure what weight to start with. Heavy weights can challenge you enough to improve muscle tone with relatively few repetitions. You need to challenge your muscles in order to see any improvement. Most people find more of a challenge with heavier weights. Challenging yourself with heavy weights will help create definition in the muscle. The fear that most women have of creating big muscles with heavy weights is unfounded for the most part. Most women just don’t have the body type or the right amount of hormones to create such large muscles.

Light Weights

Light Weights have become popular lately. Personal Trainers to the stars have started using light weights to sculpt lean bodies. When using light weights, you need to do high repetitions to really overload the muscle. The muscle will only respond when it is challenged or overloaded. Some people can do up to 100 repetitions with a light weight. For example, you could do a bicep curl with a two pound weight and do 50-70 repetitions before you feel your muscle exhausted. Many people believe using light weights will help you avoid creating bulky muscles. Most women don’t want bulky muscles so light weights may appeal to them. There are some videos that use light weights such as Tracy Anderson’s workout (Madonna’s personal trainer) and Physique 57 workout. Give either one of these a try if you are interested in using light weights to tone up.

No Weights

Using your own body weight as resistance can also provide a great workout. Exercises such as push ups and squats are done just by using your own resistance. Exercises that don’t use any weights can be done any time and any place. You can do them at home, on vacation or even at work during your break. Exercises such as the plank and pull ups can be difficult but can give great muscle building results. Consult a trainer if you want more information on this type of exercise.

Personally, I try to incorporate all three methods into my client’s monthly workouts so their muscles never get bored and they keep improving. If you use only one method, pick another to try this week and watch the results.

- Jennifer

How do I avoid the dreaded Halloween candy weight gain?

noreply@blogger.com (My Sensei) — Thu, 15 Oct 2009 13:49:00 +0000

It happens every year…we vow not to gain weight over the holidays. Most people assume the trouble begins with Thanksgiving, but for many people the weight gain actually starts around Halloween. Follow these simple guidelines to keep from going overboard with the Halloween candy this year.

Tip #1 Avoid candy all together. Buy healthier Halloween treats like bags of pretzels, granola bars or sugarless gum, or pass out non-edible treats like stickers or Halloween pencils.

Tip #2 Buy Halloween candy at the last minute. Don’t buy bags and bags of candy three weeks before Halloween, even if it is on sale. The money you might save is insignificant compared to the extra calories and extra pounds you’ll put on from the inevitable candy binge.

Tip #3 Don’t overbuy. It’s better to run out of candy and shut the lights off early then it is to have piles of tempting treats leftover. If you do end up with extra candy donate it to a local homeless shelter or community center. Keep in mind some places have rules about donations so be sure to check into that ahead of time.

Tip #4 Out of sight out of mind. Don’t keep a big bowl of Halloween candy on the kitchen or living room table. You’ll be too tempted to grab a piece every time you walk by. Store it in a hard to reach place like a top shelf that you need to stand on a chair to get to or ask a reliable family member to store (or hide) extra candy for you.

Tip #5 Buy candy you don’t like. If Reese’s peanut butter cups are your all-time favorite candy, then don’t buy them to pass out to your trick-or-treaters. Why torture yourself?

Tip #6 Don’t skip meals. Skipping meals to allow for extra candy calories is not the way to go. Doing this will only make you more likely to over-indulge. Continue with your regular healthy eating plan and allow yourself a piece or two as a special treat.

Tip #7 Stay active. Keeping up with your normal fitness routine becomes even more important over the holidays. You may even want to add an extra 10 or 20 minutes of cardio to allow for those extra Halloween goodies.

Don’t make Halloween the enemy this year. Set realistic goals by ditching the “all or nothing” mentality. Focus on weight maintenance instead of weigh loss. Trying to stay away from the candy and failing is worse than allowing yourself some pre-planned leeway. "Giving in" can be associated with feelings of weakness and guilt that can drive you to emotionally eat. Maintain control by giving yourself permission beforehand to enjoy a few treats then get back on track.

Happy Halloween!

- Lauren

Are you ready for some squash?

noreply@blogger.com (My Sensei) — Wed, 14 Oct 2009 16:04:00 +0000

Every fall everyone is “getting ready for some football”, and although I enjoy a good game, I’m busy getting ready for some squash! I love squash. I love all types of squash. Some of my favorites include butternut, pumpkin, acorn and spaghetti squash. These are the types that are most abundant in the fall and winter months. They are all delicious and are so good for you.

I think that too many people avoid squash because they don’t realize what a healthy choice it is. Squash contains many vitamins and minerals that our bodies need every day to be healthy. They can be a great addition to any diet. Here are some of the best reasons to add squash to your diet this fall.

Squash contains beta carotene – Butternut squash has an exceptionally high amount of beta carotene, which is a powerful antioxidant. It has anti-inflammatory properties and can help fight off heart disease and cancer. It can also help ward off cataracts and keep your cholesterol low.

Squash is very high in fiber – Fiber can help you feel full and therefore eat less. If you are trying to lose weight or maintain weight loss, squash is a great food to include in your diet. Fiber also helps to keep your cholesterol under good control and has been shown to help prevent colon cancer and help regulate blood sugar in people with diabetes.

Winter squash contains vitamin A – Vitamin A can help protect against emphysema. If you are a smoker, eating foods high in Vitamin A may help protect against lung cancer. Vitamin A can also help improve a condition called “night blindness” which limits one’s vision in the dark. It has also been found helpful in preventing cataracts.

Winter squash is high in Vitamin C – Vitamin C is a popular vitamin for fighting off coughs and colds. Vitamin C is good for the immune system and has been found to shorten the duration of colds. It is also helpful in fighting and preventing cancer by helping to keep the immune system nourished. It is also a powerful antioxidant and can help prevent cataracts and inflammation.

Squash is a good source of minerals – Squash is a good source of calcium, magnesium, phosphorous, manganese and copper. These minerals are very important for bone health. Eating squash can help improve bone health. Add squash to your diet if you are prone to or have a family history of osteoporosis.

Lastly, squash tastes great! Try all of the different varieties to see which you prefer. Check out this website for some great recipes and stay tuned for some Sensei squash recipes.

- Jennifer

Ask the Experts – Smart Snacking

noreply@blogger.com (My Sensei) — Tue, 13 Oct 2009 14:25:00 +0000

Q: What are some of the biggest problems people have when it comes to snacking?

Not planning ahead - Set yourself up for success by keeping healthy snack options readily available at home and at work.

Choosing unhealthy convenience foods - If you find yourself fishing in your pockets for change for the vending machine, stop! These foods are high in calories, low in nutritional quality and won’t keep you satisfied for long.

Snaking late at night - Eating late a night in itself isn’t necessarily bad for you, but chances are you’re eating pizza slices instead of apple slices. Snacking at night, especially on high fat foods, can interrupt your sleep, cause heartburn and promote weight gain.

Eating straight out of the bag or container - Brian Wansink calls it “Mindless Eating” and chances are you’ve done it at some point. Snacking right out of the bag almost always leads to overeating, especially if you’re sitting in front of the TV or computer. Portion out an appropriate serving and put the rest away.

Eating snacks to fill an emotional need such as stress or boredom - Eating because you’re lonely or overworked will only leave you feeling worse. Read a book, meditate or go for a walk to deal with these emotions in a healthy way.

Q: What are the biggest problem foods to avoid?

Anything out of the vending machine! Salty snacks such as potato chips, cheese crackers or beef jerkey. It’s so easy to over indulge on these salt laden, calorie dense foods. To make matters worse, they’re usually accompanied by a high sugar snacks like gummy bears or a candy bar.
Sweet treats late at night such as ice cream, cookies and cake. People almost never stick to one serving and the calories add up fast.
Sugar filled “energy drinks” and soda. They have zero nutritional value and will cause a serious energy crash and possible cravings later in the day.

Q: How can I snack smarter so I’m not sabotaging my healthy diet?

Select foods that will satisfy your hunger and provide your body with needed energy and nutrients. Fresh fruits and vegetables are packed with fiber and disease fighting nutrients.
Low fat dairy products like yogurt, milk or cottage cheese provide protein and calcium for strong bones. Whole grain cereals, crackers, pita bread and granola bars provide fiber and B vitamins for a boost of energy. Nuts and peanut butter provide heart healthy fats (watch your portion size). Combine any of these foods for a healthy, filling snack.

- Lauren

Related Articles

Sensei Talks: Smart Office Snacks
Sensei Talks: Healthy Snacking for Kids