Spinach & Sun-dried Tomato Frittata:

The frittata is similar to an omelet, but is more filling and dense, like a quiche. This Italian dish in packed with protein to keep you and your guests satisfied throughout the afternoon, and touts heart-healthy benefits by substituting some of eggs with egg whites, cutting the cholesterol in half.  Your mom will be sure to thank you for including the high nutrient-dense spinach, as it contains potassium to help regular blood pressure, antioxidants to helps protect against cancer, and phytonutrients to keep skin glowing.

• 4 C raw spinach
• 1 clove garlic, minced
• 1 tbsp olive oil
• 1/8 C  chopped sun-dried tomatoes
• 1 C egg substitute or 8 egg whites
• 4 whole eggs
• 1/4 C low-fat mozzarella cheese
• salt & pepper, to taste

Heat oven to 400F. In a medium bowl, whisk together eggs and egg whites then add sun-dried tomatoes and salt/pepper. Set aside.  In a medium, non-stick pan, sautéed spinach and onions over medium heat until tender in olive oil and minced garlic.  Evenly pour egg/tomato liquid over the spinach and onions and cook on medium heat until set, approximately 3-5 minutes.   Sprinkle frittata with cheese evenly then remove from stove and place entire pan in the oven for 12-15 minutes on 400F.  Let cool, then cut into quarters and serve like pie. Makes 4 servings.

Ezekiel Raisin & Blueberry French toast:

Homemade French toast was a Sunday breakfast favorite for me growing up.  Now as a more health-conscious adult, I have found a way to make my French toast in a way that I can feel good about eating any morning of the week.  Share this dish with your mother and you can tout the many benefits she is getting from the Ezekiel bread, including protein, fiber, and organic sprouted whole grains.  The blueberries are rich in cancer-fighting antioxidants and when served hot a-top this delicious French-toast, your guests will forget who Aunt Jemima or Mrs. Buttersworth even are.

• 8 slices Ezekiel 4:9 sprouted 100% whole-grain cinnamon raisin bread
• 1/2 C vanilla almond milk
• 4 egg whites or 1/2 C egg substitute
• cinnamon
• 1 C frozen blueberries
• 2 Tbsp pure maple syrup

In a large bowl, whisk together egg whites, almond milk, and cinnamon. Cut Ezekiel bread in halves, place in egg mixture, and let the bread absorb the liquid, approximately three minutes. Note that since Ezekiel bread is more dense, it will take longer to absorb the egg then normal bread.  In a non-stick pan, place dipped bread on pan and flip until both sides are evenly golden brown.  In a microwave safe bowl, microwave frozen blueberries on high for one minute, or until hot.  Add syrup, and with a fork, crush hot berries to extract juices.  Top French toast with blueberry/syrup mixture in lieu of syrup.  Makes 4 servings.

Greek Yogurt Berry Parfaits w/ Honey-toasted Almonds:

Greek yogurt started popping up on grocery store shelves in the past five years.  Introduce this thick, creamy and delicious yogurt to your mother this mother’s day and she’ll get the gift of a new high-protein, calcium-rich food good for any time of the day.  The almonds are rich in healthy fats, protein, and antioxidants, which can help regulate blood sugar and lower the risk of heart disease and diabetes.

• 12oz vanilla or plain Greek yogurt
• 2 C assorted berries
• 1 Tbsp honey
• 2 Tbsp slivered almonds
• cinnamon

On an ungreased baking pan, evenly spread out almond slivers, and then drizzle with 1 Tbsp honey.  Bake on 350F for 10 minutes, stirring occasionally.  Let cool.  In a tall clear glass or ice cream dish, layer 2 oz yogurt then 1/4 C berries until filled. Top with toasted almonds and additional honey & cinnamon.  Makes 2 servings.

To my amazing mother back in Pennsylvania~ Happy Mother’s Day!….and make one of your other loving children cook you a nice, heart-healthy breakfast until I visit this summer

“Ezekiel 4:9 Sprouted Grain Bread.” Food For Life. Web. 11 May 2012. <http://foodforlife.com/product-catalog/ezekiel-49/breads/120C6-organic-sprouted-whole-grain-flourless-bread>.

“Natural & Organic Health: Food Benefits, Directory, Nutritional Value.” Health Benefits of Spinach. Web. 11 May 2012. <http://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-spinach.html>.

“Almonds.” WholeFoods. Web. 11 May 2012. <http://www.whfoods.com/genpage.php?tname=foodspice>.

Hello tweakfit.com followers. For those of you who read my previous article, you know that I have begun a thirty day personal challenge to go gluten and dairy free. I am well into week two, but wanted to recap for you all how my journey went throughout my first seven days of changing my diet.

Slip-ups:

I jumped into this challenge head-first I knew it would be difficult at times, but darn….at times it was really difficult! The first day of my new diet actually fell on my boyfriend’s birthday. We usually celebrate special occasions with a meal out, and for birthdays with a cake. Hmm…this could be hard! My boyfriend’s favorite foods are pizza and Mexican…but with most pizza crusts, cheese, flour tortillas and sour cream out of the mix, I was a bit hesitant to hit up some of his favorite restaurants. Then it hit me! Sushi! Rice is gluten-free and there should be a lot of options for me on the menu. I was delighted to get to Doraku, a trendy Japanese restaurant in Waikiki, and find that we could order edamame, salads, seaweed salad, and two rolls with no gluten or dairy. I felt so proud of my decision, until half way through our sushi I realized one of them contained cream cheese….strike one!! However, overall I thought the meal was a success. Knowing that I wasn’t prepared to become a full-on vegan baker on my first day of going gluten & dairy-free, I stopped by Dairy Queen earlier in the day and picked up a special treat for my man in lieu of a birthday cake. Of course I wanted a soft serve cone with sprinkles, but on day one, it was pretty easy to pass up.
My other slip-up came on Day 4. Relaxing and watching a movie after a healthy gluten & dairy-free dinner, we decided to end our meal with some dark chocolate. I didn’t even think about the milk in the dark chocolate…opps. Two slip-ups in four days isn’t bad in my book…but hoping I can get through week two without any more.

What was hard?

I never really gave too much thought about how much I actually really do consume gluten on a regular basis. I typically eat a lot of vegetables, and try to steer clear of white bread/products for the most part. I knew work would be hard, since I am currently at a restaurant/bar that has killer thin-crust pizza on the menu. It wasn’t hard for me to pass up cereal for breakfast or cheese on my scrambled eggs….but after not eating for hours at work and seeing everyone literally make “MMmMmmmM” noises about the hot roast pork sandwich with melted cheese on fresh baked French bread made me feel sadder then my piece of plain pork on a plate looked. At the end of the day it did feel good to have a reason to pass up on a piece of pizza here, or a handful of pita chips there…and made me realize I probably was eating way more than I thought I was by being around all that food.

What was easy??

Like i previously said, making healthy choices most of the time has never been tremendously difficult for me.  Being able to eat gluten-free starches like sweet potatoes, rice, and oats made eating dinner more “normal” for me and not feel too deprived.  I suggest stocking up on those items if you decide to go gluten-free.  Leaving out bread also made me eat even more vegetables then I usually do, which left me ultimately feeling full and with less cravings.

Getting Creative in the Kitchen…

After a day or two of plain carrots and celery, I decided to whip up some homemade hummus with whatever ingredients I had in my fridge/pantry.  The result was a black bean and kalamata olive hummus made with natural peanut butter in lieu of tahini.  I think it turned out awesome, so try it yourself if you want a gluten & dairy-free way to make your veggies more interesting:

• 1 can black beans, rinsed and drained

• 2 gloves minced garlic
• 1 tsp cumin
• 2 tbsp natural peanut butter
• juice from 1/2 lemon
• 5 kalamata olives
• 1 tbsp olive oil

- Place all ingredients in a food processor or blender and mix until smooth.2 tbsp= 1 serving

Before this challenge, I used to make protein shakes for breakfast or post-workout snack.  Since I haven’t gone out and bought a non-dairy powder yet, I decided to throw a bunch of fruits and veggies in a blender and see what I could come up with for a meal replacement.  The result was a semi-thick green shake, which actually tasted pretty good & gave me a ton of energy.  Try it out for yourself!

• 3 C raw spinach
• 1 C raw kale
• 1 small apple, with skin
• 1 frozen banana
• 4 frozen strawberries
• 1/2 lemon juice
• 1 1/2 C water
• 5 ice cubes
• Steve/Truvia 1-2 packets

Hope you enjoy the recipes and feel free to share some of your own!

To begin, let me explain to those of you who don’t know what gluten is.  Gluten, a protein found in wheat, rye, and barley, is highly prevalent in the modern American diet. While you may identify gluten with your bread, pasta, cereal, and pastries, gluten is also commonly found in processed foods as thickeners and fillers.  When gluten is digested in a person with celiac, the immune system responds by damaging or destroying the intestinal villi.  The damaged villi, which normally allow nutrients to be absorbed into the bloodstream, are now unable to do so.  For people with celiac disease, digesting gluten can cause painful immediate side effects such as gas, bloating, chronic diarrhea, and detrimental long term side effects, such as but limited to infertility, depression, anemia and arthritis.  According to The National Institute of Diabetes and Digestive and Kidney Disease (NIDDK), over two million Americans or 1 in 133 people have been diagnosed with celiac disease, with many still undiagnosed  The only treatment for celiac disease is omitting gluten from the diet for a lifetime.

While celiac disease is an autoimmune disorder, many people have wheat or gluten intolerances.  According to The University of Maryland Center for Celiac Research, the medical director indicates that anywhere between 5-10% of the population may suffer from gluten sensitivity in some form.  Gluten sensitivities can still negatively affect the absorption of nutrients into the bloodstream, causing side effects similar to those who suffer from celiac. This is what brought me to my decision to try a gluten-free diet for just one month to see how I feel from following this diet.   Again, this is a personal experiment but hopeful outcomes for me include weight loss, increased energy, and clearer skin.

According to the NIDDK, thirty to fifty million, yes million, people are lactose intolerant in the United States. This translates into one in six people being lactose intolerant….and that is A LOT!  Lactose, the sugar found naturally in cow’s milk, requires the enzyme lactase to be broken down and absorbed into the bloodstream.  The problem is that after age two, many people stop producing lactase, thus being unable to absorb lactose. The unabsorbed lactose is what causes the unpleasant side effects of lactose intolerance, such as diarrhea, bloating, abdominal pain, and nausea.  Although I have not been diagnosed with lactose intolerance, I am beginning to wonder that if so many people are unable to digest cow’s milk after age two, if it is something that is vital to my diet.  Again, this is just a personal experiment, and I am not giving medical advice to anyone who feels like they want to continue consuming dairy products.  I am just curious how I will feel after four weeks dairy free.

So now that you know why I am choosing to go gluten and dairy free, I’ll let you in on my plan to get week one done painlessly and nutritiously.  First thing I know I am going to have to do is stock up on the foods that I plan on eating for week one.  While I usually include wheat bread, low-fat cottage cheese, wheat pasta, and part-skim mozzarella in my grocery cart, this week I am altering my list. For week one I am keeping it simple and my variety low to create a new routine. I also recommend that anyone trying this diet approach to take a multivitamin, as well as calcium and Vitamin D.

Here are a few ideas of the foods I will be including this week:

• almonds/peanuts
• natural peanut butter
• lots of veggies: celery, carrots, leafy greens, corn, string beans, frozen stir fry veggies
• fruit: frozen berries, bananas, apples, pineapple
• proteins: eggs, shrimp, tofu, salmon, chicken, steak, turkey bacon
• organic soy milk (since my grocery store doesn’t carry almond milk, my fav!)
• sweet potatoes/sweet potato fries (Alexia sweet potato fries are gluten-free!)
• brown rice (yup! it’s gluten free)
• black beans

In additions to what I already have in m cabinets/refrigerator, I plan to follow this plan loosely:

Meals/Snack Ideas

Breakfast Options:

• egg/egg white omelet with turkey bacon
• Fruit smoothie with soy milk/berries

Lunch Options:

• Green salad with chicken or fish
• leftovers from dinner

Dinner:

• Brown rice, chicken/steak/tofu/shrimp  and veggies stir fry
• salmon, sweet potato/fries, veggies

Snacks:

• veggies & hummus
• fruit & natural peanut butter

Anticipated struggles for week one:

1. My boyfriend’s birthday is on my anticipated day one.  Hmmm.,..where to take him for dinner and how to deal with a birthday dessert??
2. I currently work at a restaurant/bar where the only gluten-free, dairy-free option is the salad, sans blue cheese crumbles….guess I’ll be packing snacks!
3. My boyfriend’s mother is flying into Hawaii for two weeks and staying with us.  That is going to mean more meals eaten out as part of entertaining.  Maybe not good timing for this on my part, but I wanted to jump in head first and get started!

Wish me luck everyone and I will be checking in shortly to let you know how week one went.  Please leave me some feedback or feel free to ask for advice if you are planning to try a similar venture~

“Celiac Information.” Gluten Intolerance Statistics. Web. 20 Apr. 2012. <http://www.celiac-association.ca/celiac-disease-symptoms/gluten-intolerance-statistics/>.

“National Digestive Diseases Information Clearinghouse (NDDIC).” Celiac Disease. Web. 20 Apr. 2012. <http://digestive.niddk.nih.gov/ddiseases/pubs/celiac/>.

“National Digestive Diseases Information Clearinghouse (NDDIC).” Lactose Intolerance. Web. 20 Apr. 2012. <http://digestive.niddk.nih.gov/ddiseases/pubs/lactoseintolerance/>.

Reading food labels may seem complicated, so for newcomers to the concept, here is an easy guide to the basics:

Start Here:

Serving size: Begin by looking at the serving size under the nutrition facts. Make sure that if you are choosing to eat this food, that the serving size matches up to a realistic portion of what you are going to consume.  For example, a 1oz serving of hard pretzels may fit the bill for your caloric intake of a snack at around 100 calories, but if you gobble up four handfuls, you most likely ate at least three servings.  Remember that if you are eating double the serving size, you must double all the nutrition facts.  In turn, if you are eating only half a serving size, you can cut the nutrition facts panel in half.

Calories: A calorie is a unit of energy.  Everyone requires calories on a daily basis for the bodies basic function, and you require even more for daily activities and exercise.  Caloric balance is a term used when the calories you are consuming is equal to calories you output each day.  Caloric balance is an ideal goal for those trying to maintain their current weight.  Simply put, if you are trying to lose weight, cutting back on calories can help you achieve a calorie deficit, aka eating less calories then you are consuming.  If you are trying to gain weight, you can achieve caloric excess by eating more calories than you are using daily.  Everyone requires a different amount of calories each day according to their goals, so keep your daily goals in mind when reading food labels.

Limit These:

Total Fat:  According to The American Heart Association, total fat should be limited to between 56-78g/day.  These recommendations are for 25-35% of total calories from fat based on a 2.000 calorie diet.  Depending on what your calorie needs are, your fat intake may be higher or lower.  As a Registered Dietitian, I usually recommend a total fat daily percentage to not exceed 30% of total calories.  To find your needs, multiply your daily calorie needs by .30 and then divide this number by 9.  For example, a person on a 1500 calorie/day diet should not consume more than 50g of fat/day (1500 x .30 = 450/9 = 50)

Saturated Fat: Saturated fat, aka bad fats, can be found primarily in animal and animal byproducts, as well as processed foods and sweets.  Since these fats contribute to heart disease, limit them! This number is a subdivision of your total fats, not in addition to. Like the above equation, aim for saturated fats to be <7%  of your daily caloric intake.  To find your needs, multiply your daily calorie needs by .07 and then divide this number by 9.  The same person eating 1500 calories/day should consume no more than 12g/saturated fat/day. (1500 x .07 = 105/9 = 11.6).

To learn more about dietary fat, read my article Dietary Fat: Eat, drink, and be fit and happy.

Sodium: Recommendations for daily sodium intake were recently lowered to just 1,500 mg/day.  Keep in mind that processed foods tend to contain high amounts of sodium to add flavor and help preserve shelf-life.  If you are eating a food that is high in sodium, try to eat fresh foods, especially fruits and vegetables, for the rest of the day.  Also remember that even foods that contain no calories, like diet soda, may still contain sodium.

Sugar: Although there are no set recommendations for daily intake of sugar by the FDA, try to keep daily intake on the lower end to help prevent weight gain, heart disease, and Type 2 Diabetes.  When reading nutrition facts, keep in mind that for every 4 grams of added sugar on the label, it is equivalent to one tsp on added sugar in that food.

To learn more about sugar in the diet, read my article Brush Up on Your Basics: Sugar in the Diet

Get Enough of These:

Protein: Although the average American diet is not lacking protein, I feel it important to make sure there is healthy protein in the foods I am eating when reading food labels.  The reason for this is that foods that contain protein help you stay full longer, since they take longer to digest than simple carbohydrates and sugar, as well as provide the body with essential amino acids for muscle recovery and maintenance.  If total calories and saturated fat are being monitored and within the recommended limits,and other food groups are not being neglected, I recommend protein be eaten without further boundaries.

Dietary Fiber: The average adult should eat somewhere between 25-35grams of dietary fiber/day.  When looking at food labels, soluble and insoluble fiber may be distinguished.  Both are good for health, helping to lower cholesterol, slow the absorption of food, and aid in digestion, but just focus on getting your total numbers within a healthy range to meet basic fiber needs.

Vitamins/Minerals:  Both naturally occurring and added vitamins and minerals are listed in percentage form on the nutrition label of foods. Remember that the percentage is based on a 2.000 calorie diet, which is not suited for everyone.  The FDA requires that Vitamins A, C, calcium and iron be listed on every food label, so keep these vitamins and minerals in mind when reading.  For example, if you consistently notice that foods you are eating do not contain any calcium, a supplement may be a good option for you.

So now that you know how to decipher a food label, keep this information in mind to become a more educated consumer.  Take advantage of your knowledge to choose foods that fit into the right diet for you!

Graham, Dan J., and Melssa N. Laska. “Nutrition Label Use Partially Mediates the Relationship   between Attitude toward Healthy Eating and Overall Dietary Quality among College             Students.”       Www.andjrnl.org. Academy of Nutrition and Dietetics, 14 Nov. 2011.             Web. 27 Mar. 2012.             <http://www.andjrnl.org/article/S0002-8223%2811%2901540-        9/abstract?elsca1=etoc&elsca2=email&elsca3=2212       2672_201203_112_3&elsca4=nutrition_dietetics>.

“What Choices Are You Making?” Ibx.com. Independence Blue Cross. Web. Apr. 2011.

Why it May Work

Honey is composed entirely of sugar, a simple carbohydrate that quickly dissolves into the bloodstream and provides a quick source of energy. This is why carbohydrate-based beverages and bars are highly effective for providing instant energy during exercise. Honey, however, is composed of about equal parts glucose and fructose. Nearly all carbohydrates are ultimately converted to glucose after consumption, at which point they provide fuel for our body’s cells. Any unused glucose is stored as glycogen in the muscles and liver. Fructose dissolves much more slowly than glucose, providing more sustained cellular fuel (energy). Honey is unique in that it provides both quick and prolonged energy. For this same reason, honey helps restore the glycogen the muscles use to perform activity during exercise.

Honey is also believed to have wound-healing and immune-building properties that may promote injury recovery.

What the Research Says

The research exploring the relationship between honey and exercise performance is still somewhat sparse.

In one study, subjects who underwent an intensive weight-lifting workout and subsequently consumed a protein solution mixed with either honey, sugar, or maltodextrin. The honey group maintained blood sugar levels longer during exercise and more favorable glycogen restoration two hours following exercise than the other two groups.

A 2001 study, summarized by Scientific American, tested the effects of honey on a group of cyclists. Researchers had nine competitive cyclists pedal 64 kilometers per week for three consecutive weeks. One group was given honey, another a dextrose gel, and a final group a flavored placebo. The honey and dextrose groups both outperformed the placebo group, although the dextrose group slightly outperformed the honey group as well.

A 2009 study, published in the International Journal of Sport Nutrition and Exercise Metabolism, investigated the effects of a honey-sweetened beverage, compared to a traditional carbohydrate beverage and a placebo, on a 90-minute soccer simulation. Following the study, results demonstrated that neither the honey nor traditional carbohydrate group outperform the placebo group.

Additional studies have produced fairly similar equivocal results.

Conclusions

Honey certainly has numerous health benefits, such as carbohydrates, antioxidants, anti-bacterial enzymes that promote immune system function, and an array of vitamins and minerals. However, the paucity of research investigating its role in exercise performance are insufficient to support claims that honey provides an extra edge in the gym. Honey is likely equal to similar carbohydrate-based beverages and bars in its ability to provide energy and restore muscle glycogen following exercise. Future research may shed light on honey’s additional ability to improve performance in any way.

Are all sugars bad?

Sugar adds absolutely no nutrients to foods, but it does however add calories.  While some sugars are naturally-occurring, the typical American diet contains WAY too many added, processed sugars.  Naturally occurring sugar are mostly found in milk, as lactose, and fruit, as fructose.  While milk and fruit do contain natural sugars, it is important to remember that once these foods are taken out of their natural state, they will most likely also contain added sugars.  For example, a cup of plain yogurt contains about twelve grams of natural sugar, but once you opt for an artificially-flavored “fruit” yogurt, you will most likely be adding little real fruit, but instead ten to twenty grams of added sugar.

What is an added sugar?

As simply as I can put it, added sugars  are any calorie-containing sweetener other then the naturally-occurring lactose and fructose in milk and fruit.  You may automatically think of high fructose corn syrup or syrup when it comes to added sugars, but the term also includes natural sugar such as honey or raw sugar. Since food labels do not distinguish between naturally-occurring sugar and added sugars, be sure to read the ingredient lists.  Look out for any of the following to know if the food you are eating contains added sugar:

• Brown sugar
• Corn sweetener
• Corn syrup
• Sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose)
• High-fructose corn syrup
• Fruit juice concentrates
• Honey
• Invert sugar
• Malt sugar
• Molasses
• Raw sugar
• Sugar
• Syrup

How much added sugar can I eat daily?

Although there are no guidelines for sugar intake on food labels, some health advocacy groups, such as The American Heart Association (AHA), provide guidelines called “Recommended upper limit” for added sugar intake daily. Not only does sugar no nutrients to the diet, but each teaspoon contains approximately sixteen calories.  For women, the AHA recommends no more than 100 calories (or 25g) come from added sugar daily and for men, no more than 150 calories (or 37.5g) daily from added sugar.  When looking at a food label, keep in mind that every four grams of sugar is equivalent to one teaspoon of sugar. As a Registered Dietitian, my advice for someone trying to lose weight, especially belly fat, would be to keep consumption of added sugar as low as possible, and to focus on avoiding processed foods.

How much sugar does the average American diet contain?

While the above recommendation may not seem too hard to adhere to, it may shock you to hear that according to information from  The National Health and Nutrition Examination Survey, the average American consumes approximately 22.2 tsp of added sugar daily, or a whopping 355 calories! This is more than triple the recommended amount for women, and double the recommended amount for men. Teenagers and men are the highest sugar consumers, and soft-drinks and sweetened beverages (fruit punch/fruitades) contributed the most to added sugar in the typical diet. Other top contributors included cookies, pies, cakes, sweetened milk, yogurt, and ice cream as well as sweetened cereals and grains.

How can I keep my intake of added sugars low?

As a Registered Dietitian, my three most useful tips to keep sugar low are as follows:

1. Read food labels- By looking at a food label and identifying what is in your food, you gain the power.  You have the ability to make an educated decision about what to put in your body.  If a particular food contains thirty grams of sugar, and you know your recommended upper limit is twenty-five grams, it is your choice to put that food down.  This needs to be done at the grocery store, BEFORE the food becomes a temptation at home.  You’ve already taken the first step by educating yourself; the second step is letting your knowledge empower your choices!

2. Do not drink your sugar- Drinking sweetened beverages will make it very difficult to keep your sugar intake on the lower end.  One twelve ounce sweet tea contains over thirty grams of added sugar, and even sports drinks like Gatorade can put you over your daily limit in just one container. Drink more water and find ways to quench your thirst without added sugars brewing your own flavored tea (blueberry green tea is my favorite), cutting sweetened beverages with water, or drinking club soda if you need some fizz.

3.  Go natural- Plain and simple, if you focus on fitting in enough of the good stuff, aka fruit, vegetables, whole grains, low-fat plain dairy, and lean meat and proteins, your body will naturally start craving less and less processed foods and sugar.  A good way to start would be to make a list of the foods you WANT to start including in your diet for good nutrition, rather than getting too hung up on what you need to get rid of.

Here are a few examples of hidden sugar simple swaps to reduce your intake.  :

• 6oz Stoneyfield Organic Chocolate Underground fat-free yogurt: 29g sugar                                        6oz  Chobani fat-free Greek Vanilla yogurt: 13g sugar
• Tall Starbucks Frappuccino: 32gsugar                                                                                                 Tall Starbucks Cafe Americano with 2 packets sugar: 8g sugar
• Clif Blueberry Crisp bar: 22g sugar                                                                                                Kind Pomegranate Blueberry Pistachio and Antioxidant bar:13g sugar

“Frequently Asked Questions About Sugar.” Www.heart.org. American Heart Association. Web. 22 Feb. 2012. <http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Frequently-Asked-Questions-About-Sugar_UCM_306725_Article.jsp>.

Hypertension, a very specific cardiovascular condition linked to stress, is a major health problem in the United States — affecting more than 65 million individuals each year. Hypertension is correlated to cardiovascular disease risk and increased mortality in more severe cases.

Medications for hypertension can be costly, and, while treating for hypertension, can have potentially harmful side effects on the body themselves. For example, many patients with hypertension are given beta blockers, which allow the heart to beat slower and reduce blood pressure. However, this reduced heart beat and cardiac output can hurt your exercise performance (Sorace, Mahady, & Brignola, 2009).

Luckily, according to a report from the National Strength and Conditioning Association’s “Strength and Conditioning Journal” (Sorace, Mahady, & Brignola, 2009), there is a natural way to alleviate hypertension: resistance training.

As you may know, resistance training consists of any form of exercise that uses resistance to force the muscles to contract. In general, any form of weight training is resistance training. Here’s why resistance training is believed to help:

Benefits of Resistance Training on Hypertension

One of the key contributors to hypertension is increased blood pressure. An ample body of research suggests that a prolonged resistance training program can help lower blood pressure by improving cardiac output, vascular remodeling (e.g., left ventricular hypertrophy; thicker myocardial wall), and reducing sympathetic nervous system activity.

The benefits of resistance training in hypertension can be seen in both short- and long-term cases, as well as in resting, low-intensity, and high-intensity exercise intervals.

Recommendations

A consistent resistance training program may be just the ticket you need to prevent hypertension or help alleviate this physical stress marker. The American College of Sports Medicine (2009) provides some key recommendations for an introductory resistance training program for general cardiovascular health and weight control:

• Perform 8 to 10 exercises per session, focusing on larger muscle groups
• Perform 8 to 12 repetitions of each exercise, and  just one set of each (to the point of slight fatigue)
• Perform 2 to 3 nonconsecutive sessions per week
• Use a full range of motion for each exercise, never to the point of joint pain
• Perform movements at a moderate speed (about 6 seconds per full repetition)

In addition, The ACSM also recommends getting 30 minutes of  moderately intense cardiovascular exercise, 5 days a week, to help promote cardiovascular health.

Cautions

Never begin an exercise program without consulting your doctor if you suffer from any form of cardiovascular or stress-related physical condition. More research is needed to investigate the effects of various medications on exercise, so be sure to consult with your doctor regarding any medications you are taking. Resistance training is not a substitute for medical treatment for hypertension. While its preventative effects are well-documented, research has not yet determined if resistance training can reduce hypertension on its own.

Organic food availability has increased over the past few years in the marketplace. Now they can easily be found in not only health food stores like Whole Foods, but also in your basic, more generic stores and even places like WalMart and Target.  Organic foods are generally more expensive than non-organic foods, which can turn many people off from purchasing them, so read on to learn about the benefits of eating organically, and which foods should top your organic to-buy list.

Why eat organic?

Whether or not organic food are more nutritious has been a long on-going debate.  However, recent studies suggest that organically grown plant products contain more minerals and antioxidants then conventionally produced products. Producing organic food is also better for the environment.  Environmental benefits of organic production include improved soil organic matter, reduced energy use, reduced pesticide residues in food and water, and lower nutrient pollution.

Why is organic food more expensive?

Due to a smaller production scale and higher labor costs, organic foods tend to cost more at the grocery store.  However, you may notice when certain fruits and vegetables are in-season, the organic to non-organic price is fairly similar.  Focus on eating organic fruits and vegetables that are in season to avoid the high mark-up.   Refer to the website fruitandveggiesmorematters from the Produce for Better Health Foundation for lists of foods that are in season monthly and year-round.

What does organic mean on a food label?

In order to use the term “organic” on a food label, specific guidelines must be met as defined by The United States Department of Agriculture (USDA) National Organic Program.  These guidelines ensure that all organic meat, dairy, eggs, and poultry came from animals that were given no antibiotics or hormones. Plant-based foods can be labeled USDA organic seal of approval, like pictured above, as long as they are grown without most pesticides, synthetic fertilizers, sewage fertilizers, bioengineering or ionizing radiation.

What are the different levels of organic claims on food labels?

A product will be labeled “100% organic” as long as it is completely organic or made from completely organic ingredients.  The USDA allows foods to be labeled “organic” as long as 95% of the ingredients are organic.  By law, products can be labeled “made with organic ingredients” as long as it is made from 70% organic ingredients.  However, you will not find the USDA organic seal on these food labels.

The Dirty Dozen & the Clean Fifteen

The Environmental Working Group (EWG) is a non-profit research team whose mission is to use the power of public information to protect public health and the environment.  EWG accomplishments include helping to ban BPA plastic in baby bottles, reform toxic chemical laws, and fighting for safer tap water.  The EWG also helps determine which produce is the greatest  contaminated and which is the least contaminated by pesticides in the US.  The produce found to be the most contaminated make up the “dirty dozen” list and is recommended to be purchased organic, washed, and eaten.  The “clean fifteen” list of foods are those that are the least-contaminated and deemed O.K. to eat non-organic by the EWG.  You may notice that the foods on the “clean fifteen” list tend to have thicker skins that are either peeled or tossed away before being eaten.  The hard exterior of foods like watermelon, cantaloupe, and avocado may help protect the inner, edible portion from absorbing pesticides.

Dirty Dozen:Buy these organic

• Apples
• Celery
• Strawberries
• Peaches
• Spinach
• Nectarines, imported
• Grapes, imported
• Sweet bell peppers
• Potatoes
• Blueberries, domestic
• Lettuce
• Kale/collard green

The Clean Fifteen: Lowest in pesticides

• Onions
• Sweet Corn
• Pineapples
• Avocado
• Asparagus
• Sweet peas
• Mangoes
• Eggplant
• Cantaloupe, domestic
• Kiwi
• Cabbage
• Watermelon
• Sweet potatoes
• Grapefruit
• Mushrooms

“Executive Summary | EWG’s Shopper’s Guide to Pesticides | Environmental Working Group | EWG.org.” EWG Home | Environmental Working Group. Web. 06 Feb. 2012. <http://www.ewg.org/foodnews/summary/>.

“Fruits & Veggies More Matters » What’s In Season? Winter.” Fruits & Veggies More Matters. Produce for Better Health Foundation. Web. 06 Feb. 2012. <http://www.fruitsandveggiesmorematters.org/?page_id=795>.

McCullum-Gomez, Christine, and Anne-Marie Scott. “Perspectives on the Benefits of Organic Foods.” Eatright.org. Academy of Nutrition and Dietetics, Sept. 2009. Web. Feb. 2012.

“Question of the Day – What Does ‘ Organic’ Mean on a Food Label? – from the Academy.” Eatright.org. Academy of Nutrition and Dietetics. Web. 06 Feb. 2012.    http://www.eatright.org/Public/content.aspx?id=6442451536

Baked BBQ Chicken Tenders

Baking your chicken tenders is a great alternative to frying them in oil or having them ordered in, where they are definitely going to be deep-fried and full of fat.  To make crispy and flavorful baked chicken tenders, begin with boneless, skinless chicken cut into slices and dip them in your favorite type of barbeque sauce.  Next, coat the BBQ-coated tenders in a light layer of flour, then dip them in an egg wash (one egg yolk and a few egg whites).  Coat the tenders with whole-wheat flour and spray with non-stick spray or an olive-oil mist.  Bake the tenders at 450 degrees in the oven for 10 minutes on each side or until crispy.  Serve with honey mustard, ketchup, BBQ or your favorite sauce!

Sweet Potato Fries

Sweet potatoes are personally one of my favorite foods.  When they are peeled, cut thin, seasoned and baked, they transform into an even tastier snack called sweet potato fries.  Baked sweet potatoes, and even sweet potato fries are an excellent source of Vitamin A and naturally contain no trans or saturated fat. Again, if you order in your french fries, whether white or sweet, they will certainly be deep-fried and you should steer clear if your trying to keep your fat content down.

Feel free to try and make sweet potato fries on your own by peeling, slicing, seasoning, lightly drizzling your fries with olive oil and baking until crisp, but I usually opt for the store bought brand Alexia Sweet Potatoes Fries.  They come in a few varieties, but my favorite in the Spicy Sweet Potato Julienne Fries.  A 3oz serving is pretty hearty, at about thirty fries.  Each serving is only 130 calories, 4 grams of fat, 7 grams of sugar, 250 mgs sodium and cholesterol free.

Your party guests, and you, will be sure to love a homemade horseradish sauce to accompany the spicy sweet potato fries.  You can easily whip up a lower-calorie version at home by combining 2 Tbsp low-fat mayonnaise, 4 Tbsp plain low-fat Greek yogurt, 3 Tbsp horseradish, and a dash or pepper and onion powder.

Shrimp Skewers

Shrimp cocktail is usually a crowd-pleaser at holiday parties, so to give low-calorie shrimp a Super Bowl party twist, pile large cooked shrimp, pineapple chunks, and thick cuts of green bell peppers onto kebob skewers and fire up the grill or oven.  Smother the skewers with sauce of your choice, but I recommend Honey barbeque sauce, lemon/garlic/olive oil mixed together, Teriyaki or jerk sauce. Cook the skewers until blackened and serve with additional sauce.

Spinach Dip

If you’re like me and are more of a semi-homemade then start-from-scratch party host, spinach dip is a choice appetizer.  One entire package of Hidden Valley Ranch Dip mix only has about 80 calories, and although the package says it contains sixteen two tablespoon servings once prepared, eight 1/4 C servings is more realistic for a four-hour game.   The recipe on the package calls for 16oz sour cream, one box frozen spinach, and 8oz water chestnuts.  To make this recipe healthier, use my secret weapon for sour cream swaps, low-fat Greek yogurt.  Mix 12oz plain Greek yogurt with 1/4 C low-fat sour cream to get a creamy mixture that once the dip mix is added, is almost unidentified as a swap.  I also use two-packages of frozen spinach to stretch portions out and add more vegetables.  In lieu of a white bread bowl, hollow out a whole-wheat bread bowl and serve with a variety of veggies for dipping.

Happy snacking TweakFit followers! And let’s go….. Madonna???

References:

“Hidden Valley – Dips: Green Onion Dip, Fiesta Ranch Dip & More.” HiddenValley.com. Web. 01 Feb.          2012. <http://www.hiddenvalley.com/products/hidden-valley-dips-mixes/>.

“Spicy Sweet Potato Julienne Fries | Alexia Foods.” Alexia Foods. Web. 01 Feb. 2012.       <http://www.alexiafoods.com/products/sweet-potatoes/spicy-sweet-potato-julienne-fries>.

Tip #1: Pack for the Plane

So, the airlines say to arrive two hours ahead of time for your flight. Although, I always end up with about an hour and a half time to kill; like my mother always says, it’s better to be safe than sorry. There aren’t many options of things to do while waiting for your flight or while in the air, which leaves many of us reading, listening to music, or people watching to pass the time.  It seems like, as I look around, everyone is also eating, myself included! While the airport has come a long way with variety and options, let’s face it…everything is overpriced and the truly healthy options are limited. You may not be able to get your liquids through security, however, feel free to pack as many snacks as you like. For my ten hours in the air from Philly to Hawaii, I was sure to pack a good number of mini meals/snacks in order to avoid eating somewhere like Sbarro or committing the ultimate sin…PLANE FOOD! Try some of these awesome ideas to keep you satisfied

1. Emerald 100 calorie pack almonds: With varieties like dry roasted, cinnamon and sugar, dark chocolate cocoa, these snack packs are already portion controlled and portable.  Each pack is an excellent source of Vitamin E, sodium-free and contains fiber and protein to help keep you satisfied.

2. Just add water- protein powder and instant oatmeal: If you want a quick mini meal without a mess, just ask the flight attendant or the nearest Starbucks for a cup of either hot or cold water.  Stir one scoop of protein powder in with cold water or shake into a bottle of spring water to help satisfy you and strengthen your willpower for other high calorie snacks.  To warm your bones on a cool flight, add one cup of hot water to instant oatmeal for a low-calorie nosh in a variety of flavors.  The thought of putting on my bikini in January was enough to help me grab for my oatmeal while they were passing out the warm chocolate chip cookies on my flight! Try this mental image travel tip when you get a craving!

3. Apple: Your mother might say “an apple a day keeps the doctor away” but my motto is “an apple a day keeps your hunger at bay.” Enough said,  keep a few apples in your carry one to fight off hunger.  They contain a ton of nutrients, fiber, and are one of the easiest fruits to travel with since they aren’t messy, don’t bruise easily, and keep well.

Bring Your Gear

Most hotels these days have pretty decent fitness facilities, but if you don’t pack your sneakers, how are you going to break a sweat!?  Make packing your gear a priority and don’t forget about your other gym essentials.  Mine include my ipod and hair ties, but maybe yours is a knee brace or Under Armour.  Whatever it is, don’t give yourself an excuse not be active, or most likely, you’ll use it!

If your hotel or the place you are staying doesn’t provide access to a gym, think ahead.  Easily portable workout equipment include resistance bands or a workout DVD.  Take advantage of the great outdoors and take a walk, jog, or swim.   Utilize the website walkjogrun.net to create a mapped out route no matter what part of the country you’re in.

Start the Day with a Good Breakfast

Watching your intake 100% is hard for anyone, and frankly, I don’t recommend it.  Not giving yourself a little leeway, can often set you up for an all or nothing mentality  Practice moderation and make sure you are active.  Starting the day with a good, healthy, and satisfying breakfast can help you stay on track with good choices and moderation throughout the day.  Packing extra protein powder, fruit and instant oatmeal is a good idea for easy foods you can make in your room, but another good option could actually be the hotel continental breakfast.  Loading up on muffins and danishes isn’t your best bet, but opting for hard-boiled eggs/egg whites, a whole-grain cereal mixed with low-fat yogurt or fruit with cottage cheese can help you stay energized and satisfied throughout the morning and are all fairly common continental breakfast choices.

Find a Grocery Store

Whenever possible, when I reach my location I like to find a grocery store and stock up on some healthy foods for my hotel room.  Some of the items you could find in my mini-fridge/drawers right now include apples, bananas, low-fat Greek yogurt, green pepper slices, Kashi Banana Chocolate Chip Soft n’ Chewy bars (you MUST try these, so good! And contain 1/2 serving fruit & 1/2 serving vegetable each!), and Bumble-bee Lemon & Pepper tuna medley with crackers. Like I said earlier, I’m not a saint when it comes to avoiding all sweet and sinful foods, but at least being prepared with healthy and tasty snacks help me find a happy median.

Use these tips next time you travel and have a happy and healthy vacation!