As you can see, the best option will always be to stop at a gas station or a grocery store, where you can pick up items from the fridge like hard boiled eggs, cheese, fresh fruit and sometimes pre-made salads, as long as they are not made with damaged oils. Although I show the calorie contents, keep in mind that it’s not all about calories AND not all calories are created equal. The grocery store options aren’t much different in calories, but the calories from the healthier option are full of nutrition, and the ones found in the microwave meal and energy drink are not. You can click here for more on my exact picks from the value menus.

In my presentation I talked about being an RD (Registered Dietitian) who goes against conventional wisdom in my approach to nutritional therapy. I talked about how I cut through the bogus of conventional wisdom to get to where I am today, what this looks like in my everyday practice and how I handle the many roadblocks I encounter daily. Laura Dolson from episode 77 of LCC, actually put together a better recap of my presentation that I could have myself! Check it out here in her blog post — the big paragraph at the bottom. My takeaway message: ”Most health issues are connected to food. Real food is power!” I whole heartedly believe this. I was flattered when during Jimmy’s presentation he said, “You cannot go to a dietitian unless it’s Cassie!” and in Tom Naughton’s Cruise Report, he wrote under a picture of me, “The woman farthest to the right is Dietitian Cassie, one of the speakers for the week, and probably one of the few dietitians in the country who tells her clients to skip the grains and eat plenty of good quality fat.” That certainly describes my nutrition approach, doesn’t it? :)

Dr. Dwight Lundell and I are pictured in the collage below on the right side. He is someone I truly admire for stepping out and talking about heart disease, from his standpoint as a former cardiac surgeon. He’s well known for this article, Heart Surgeon Speaks Out On What Really Causes Heart Disease, and for writing this book: The Cure for Heart Disease: The Truth Will Save a Nation. During his presentation, he said “The concept of treating cholesterol for heart disease is complete nonsense…the BIGGEST fraud in medical history!” His words are powerful and full of truth. I had dinner a couple times with Jeremy and Louise (pictured with me in the upper left photo,) who were my awesome guests on Episode 64 of the show with Jimmy. On the bottom left, that’s me and my beloved co-host, Jimmy Moore (he says I’m the sister he never had!) Jimmy looked incredible. He has lost nearly 80 pounds in the last year (close to 200 total,) and is a true inspiration. On the right, Dave Asprey, who has lost 100 pounds by changing his nutrition, was giving me a private lesson on making his Bulletproof Coffee (coffee + butter = HEAVEN!) Something that makes me smile is that only with this type of community, would we not finish all of our fruit for dessert, but DEVOUR the heavy cream with a spoon, and drink coffee with a stick of butter. Fat is so good for you, and that’s definitely something that we all hold close to our heart. I saw and heard so many testimonies on the cruise of people’s lives (and weight) that were changed with healthy fat.

Fat is such a powerful macronutrient. A true testimony to this is how extremely well behaved the children on the cruise were. Dr. Wortmon’s daughter, Isabella is the product of a low carb pregnancy, and she is a low carb baby, meaning she eats a high-fat, low-carbohydrate diet. Dave Asprey’s two children are also l0w-carb, gluten free children who only eat real food. With all of the children I’ve worked with at the hospital and through family and friends, I have never seen children so well behaved, smart and focused in my ENTIRE life. It really shows what eating a high fat, quality protein, low carb diet can do. I talked to Dave about this at lunch and he said that kids want to be cooperative but their nervous systems don’t always allow them to be, but when we give them the right nutrition, their nervous systems are up, allowing them to be more self-regulated, focused and well behaved. I asked him a devil’s advocate question: What would he tell people who don’t think the nutrition really works? He smiled and said he thinks we have a pretty good control group and most of them are misbehaved. True :) Him and his intelligent, sweet wife, Lana, wrote The Better Baby book about how nutrition helped them to get pregnant at ages 39 and 42 and how it’s positively impacting their children. I bought it in an instant. Can’t wait to read it. I’ll take notes that may come in handy in the future :)

Being a dietitian and all, I thought I’d give you a few peeks at what I ate during the week on the cruise, and how I managed to maintain balanced eating (PFC!) at most of my meals and snacks. Every morning, I ate breakfast on the ship, regardless of whether I was staying on the ship or getting off in a new country. My days are always better (more focused, consistent energy, brain power!) when I start them with eggs and butter.  At the omelet station, we had to specifically ask for “real eggs,” to prevent them from giving us the mixture of who-knows-what that was poured from their mysterious carton. We also brought our own Kerrygold butter  and asked them to cook them in this instead of the watery questionable, likely damaged oil they were coating the pans with. It wasn’t that big of a deal and they got used to it…so much so that they had a bunch of real eggs cracked and put into little bowls, so that all we’d have to do is say how many we wanted and they grabbed them for us.

So, breakfast was eggs (protein,) with butter (fat,) and veggies, along with maybe a piece of fruit (carbs.) Snacks were usually fruit with cheese and/or cottage cheese. I wasn’t perfect at always getting both protein and fat in, but as long as I didn’t have a carbohydrate by itself, I knew I was okay (carbs alone will spike your blood sugars! Protein and fat buffer this affect by slowing the assimilation into the blood stream.) Lunches were usually tuna salad with veggies, fruit and cheese, and dinners were always super easy because there was always a high quality protein source (I stuck with seafood mostly, but did branch out and try frog legs (tastes like slimy undercooked chicken!) and some fresh veggies with butter. I always ordered two appetizers and two entreés (that’s the benefit of all-inclusive, right!?) because then I had more food to choose from, and to be honest, it wasn’t always the greatest, but usually one of my meals would be excellent. I just never knew which one :P As I mentioned, we did some drinking too. I stuck with wine a lot of the time, but did order a few NorCal Margaritas (Tequila, soda water and the juice from a real lime, pictured above.) I really believe the sugar in alcoholic drinks contributes to the majority of the hangover. We felt great with these types of drinks, and you don’t get that “gut rot” feeling when you skip the sugar (and artificial sweeteners for that matter.)

In this next collage, you see me drinking coconut water straight out of a coconut (I may or may not have had the generous Belizian man add rum to it after I drank half of the water (he offered!)) When you’re done drinking, you get to scoop the coconut meat out of the inside and eat it. It’s the most delicious healthy fat ever (the picture of me doing this is a couple collages above.) It was fun to try this more than once, to compare the meat of a younger coconut to a more mature coconut. The younger coconut  meat is a bit slimier, and more flexible, and the more mature coconut meat is a little more firm. Picture on the upper left is myself and my favorite two cruise roommates ever, top right is me and aforementioned, Tom Naughton from the famous, hilarious, eye-opening Fat Head movie. He’s also a rock star. He and Jimmy performed Elvira at karaoke. What a duet it was :) On the bottom center, is Mrs. Atkins who completely flattered me by finding me and telling me that she was so proud of what I’m doing, and that if her husband, Bob, were alive, he would be telling me the same thing and encouraging me to keep up the good, hard work. What a doll. On the bottom right is Mira Calton in the center, Charissa on the left and myself on the right.

This picture is of my “little group” for the week. My roommates who I met for the first time on the cruise, Sara (far left,) Charissa (far right,) Diane Sanfilippo, in the middle, and Mira Calton from Calton Nutrition, second from the right. That leaves me — second from the left :)

Picture below on the right is from the cave tubing excursion in Belize! Although there were many, it was definitely one of the highlights of my trip. It was active (had to hike for about 45 minutes before we could drop our tubes into the water,) it was nerve-wracking (bats all over the ceiling of these dark caves!) and it was unique (Have you ever been taught how to EAT a termite? “Just bite down on it with your teeth and squeeze hard to kill it. Then swallow it and your digestive system takes care of the rest!” News to me. And unfortunately, I just wasn’t that hungry :P) The picture was taken when we threw our tubes on to land and jumped into the water to cool off (it was HOT!!!!)

And with all of the discussions and presentations on being Primal, we tried to act Primal too! Below is my roommate, Sara, myself, and our new friend, Primal Toad.

Last but not least, below is my nutrition sister, Diane, (author of Practical Paleo,) who also goes agains the grain, so to speak.  I have so much respect for her, the role model she is and the work that she does. She’s an awesome, fun person too and we had a great time on the trip.

When all is said and done, the Low Carb Cruise was an amazing experience for everyone. I can’t wait to go again next year and hope that you’ll join me! I’ll be posting info in the fall when it’s time to start thinking about registering. Stay in touch! :)

1) Are you eating enough? You need to be eating enough for your metabolism to work as it should. Many of my clients are coming to me with an extensive dieting history. This means they are very familiar with depriving their bodies of food, which also means depriving their bodies of nutrients. A lot of people who fit this mold, have to not only heal their metabolisms, but also work on reestablishing their “hunger and full sensors,” (which goes hand in hand with gaining back your relationship with food and your body.) For too long, people in this category have been basing their food intake on a number on a piece of paper (calories, grams, points, etc.) When making the drastic change from dieting to eating real foods, including lots of fresh vegetables, quality proteins and healthy fats, it’s easy to under eat because you’re used to depriving yourself.  I’d ask my clients if they’re eating the proper amounts of protein, healthy fat and carbohydrates to give their metabolism what it needs to run efficiently. Your car wouldn’t run well without fuel — your body is the same way: It doesn’t run well without fuel. If it’s not properly fueled, your metabolism will actually SLOW DOWN in attempt to conserve energy, because it thinks that it’s starving and this is the proper mechanism to stay alive.

2) Are you eating too much? My eating plan has my clients eating six times per day, and the point of this is to keep your blood sugar levels stable and metabolism revved up all day and night long. After years of rollercoaster eating patterns, skipping meals and dieting, it can take the body a while to get into a steady rhythm where it realizes it’s going to be re-fueled every few hours. Your body needs to realize that you are going to continue fueling it with the macro and micronutrients that it needs, and that you’re not going to starve it like you may have in the past. So, as you start eating this way, your body may hold on to the nutrients and you may not lose weight right away. Once your body understands this and this rhythm is reached, weight loss happens. If after three to six months no weight loss occurs (it’s important to wait this long!) then it may be appropriate to decrease portion sizes. BUT, this is not to be done right away. It’s important to give your metabolism time to heal before reducing portion sizes, otherwise you can easily fall into Trap #1 (mentioned above.)

3) You aren’t sleeping. This is a very common one that I see. You’re eating all the right food combinations at the right times, but you’re sleeping like crap. Or, you’re sleeping well, but you’re only in your bed for (insert a number between 4 and 7) hours. Sleep controls hormones which control your appetite AND your metabolism, not to mention it plays a key role in immunity, which you need working in your favor if you plan to lose weight. Everything needs to be working properly for your body to lose weight, and it all starts with sleep. If you need a refresher on why sleep is important for weight loss, I encourage you to read this article, and if you’re having trouble with your sleep, I highly encourage you to pinpoint the problem and fix it. If it’s getting all of your work done so that you can get to bed on time, then you may need to reprioritize and figure out a way to be more efficient in your days. If it’s falling asleep that’s tough, take melatonin. If you fall asleep right away, but you wake up during the night for whatever reason, take Magnesium Glycinate. If it’s falling asleep AND staying asleep, take both! They’re completely natural and will do the trick.  And don’t go cheap on these supplements. Get a good one (I have high-quality supplements available for purchase,) because quality really DOES make a difference. And I don’t recommend finding this out the hard way, because you’ll be sacrificing more sleep (and wasting more money.) Do this for yourself and your health.

4) You’re eating a lot of fruit. No, I’m not saying that fruit isn’t healthy, but I am saying that too much of a good thing isn’t always a good thing. Although full of nutrients, antioxidants, fiber and phytonutrients, fruit is very high in sugar. If your portions aren’t in check, or you’re having fruit as your carbohydrate choice at EVERY meal and snack, then this may be your issue. In this case, I’d have you swap your fruit for non-starchy vegetables, such as spinach, broccoli or cauliflower. It works wonders and it shouldn’t be a surprise, because the sugar content of veggies is much lower.

5) You’re not eating enough fat. Despite the time I spend educating my clients on the hows and whys of fat and it’s importance in weight loss, it’s not easy to unbrainwash years and years of bad information. My clients will even tell me that they understand the entire concept of why fat is good, but it’s STILL hard to eat fat after so diligently avoiding it. The strategy I recommend that seems to work, is to continually remind themselves of why it’s important. And when I say continually, I mean every single time they eat. Read my article The Big Fat Lie on a daily basis. Remind yourself of how it keeps you full and helps stave off cravings for carbs. Keep a journal of how you feel during and after the times you don’t eat fat, and the times you do. Moral of the story: Don’t be afraid of fat. Fat is your friend, ESPECIALLY if you’re trying to lose weight. Aim for a MINIMUM of 10 grams at all meals and snacks, but preferably more.

6) You have a food sensitivity. Many of my clients have found out through the process of elimination (with my help to ensure they are meeting all of their nutrient needs,) that they actually have a food sensitivity that was standing in the way of their weight loss goal. The most common food sensitivities are gluten and dairy — Nearly 50 MILLION Americans and more than seventy percent of the world’s population are dairy intolerant. Forty percent of people in the world have a gluten sensitivity. That does not mean that you have an allergy to gluten — it’s perfectly normal for any allergy tests to show that you are not allergic to gluten. You can still have a sensitivity without having an allergy. If you are eating foods that you have a sensitivity to, your body is NOT going to lose weight. Your body is going to focus on healing areas that are affected (damaged and inflammed) by the food you are eating. When you have internal inflammation going on, the last thing your body is going to do is lose weight. The best way to determine if you have a food sensitivity is to completely eliminate the food for a 4-6 weeks, and to pay attention to how your body reacts when you have or don’t have this food in your daily eating regimen.

Those are the top six roadblocks to weight loss that I see, but it’s nowhere near the complete list. Our bodies are extremely complex and individual, and it could be an imbalance of neurotransmitters, hormonal issues, gut health, or an array of other biochemical processes that aren’t functioning as they should be. If you’ve hit that point of frustration and are ready to figure out your roadblocks to weight loss and/or wellness, then don’t hesistate to contact me. I will be the one to help you figure out what it is that’s holding you back and I will hold you accountable!

Snack Time. Snack time is a great time to incorporate fruits and vegetables. Marketing pushes the sugary snacks like animal crackers, fruit snacks and granola bars. Snacks like these are maybe okay once in a while, but offering kids fresh fruits and vegetables at snack time should not be a foreign concept. It doesn’t have to be rocket science. Think basic, “real food” based snacks. You could pack hummus with raw vegetables or fruit. Or some cottage cheese with sunflower seeds and some kid-size piece of grapes. If your peanut doesn’t have a peanut allergy (bad joke, sorry), how about packing some fresh cut apples and peanut butter? Or a peanut butter and banana sandwich? At the store you can buy individual containers of both peanut butter and hummus that make it easy to snack on-the-go. Click here for more kid-friendly snack ideas.

Meal time. A great time to get in a serving or two of vegetables and fruits. Get your children in the habit of having vegetables at meal time. Even if they choose to not eat it, continue to offer vegetables as side dishes to provide familiarity. You can also add vegetables to foods your child is already eating. If you make a casserole or hot dish, or even the childhood staple macaroni and cheese, how about adding in a bag of mixed vegetables? Using pureed vegetables might sound like a long shot, but if you want to save time pureeing or don’t have a food processor, it is convenient to buy jars of baby food. Pureed vegetables and baby food can be added to hot dishes or sauces, like adding pureed sweet potatoes to spaghetti sauce or carrots or green beans to a smoothie or flavored yogurt. Parents tell me they are amazed because their kids don’t even notice (and if they were to, try switching to a sweeter vegetable next time.) Not that you want to trick your children, but it’s a way to get in the vitamins and minerals that come from vegetables, while always offering a vegetable alongside their protein.

Incorporate smoothies. These can be a perfectly balanced snack, and a way to get in lots of good fruits and veggies (yes, veggies too!) Combine fruits with some greek yogurt or almond or coconut milk, maybe a little protein powder and some healthy fat, like avocado (blends nicely!) or peanut butter (goes well with bananas!) Sneak in some spinach or even a tomato! You can even make it more nutritious by adding a scoop of powdered vegetables and fruits (Dynamic Greens,) and blending in their powdered multivitamin and liquid fish oil. Check out my Balanced Smoothie recipes for ideas.

Try packing cut up fruits and vegetables with snacks, add veggies to foods you are already making like hot dishes, or add pureed vegetables to sauces. Incorporate smoothies as a way to get in lots of extra antioxidants and nutrients! Be open minded and give it a try! Your kids may surprise you.

And, I always recommend a children’s multivitamin, because chances are that even if we try our darndest, our kids may be lacking in some important vitamins and minerals for growth. I have a great-tasting, high quality chewable multivitamin or a powdered one that can be mixed into smoothies or yogurt.

1) Eliminate (or at least, reduce) processed foods: Boxed, packaged, preserved items. When in doubt, throw it out. Replace processed items with fresh meats, real fats and whole fruits and vegetables. This is the number one positive change you can make in your diet that will have spiraling effects on your overall health.

2) Eat eggs for breakfast everyday. I know, I know. It sounds boring, and it may even contradict conventional nutritional wisdom. (Yes, you can eat the whole egg, yolk and all. No, eggs will not raise your cholesterol….) When I coach clients, this is the first step that a lot of people (sometimes cautiously) take, and I only hear positive feedback. There seems to be a consensus that eggs are a delicious, satisfying breakfast that holds us over for much longer than any breakfast cereal, toast, bagel or muffin. Mix it up by varying the way you make your eggs: alternate between butter or coconut oil, add different kinds of vegetables each day (peas, carrots and green beans, anyone?) Prepare an Egg Bake or batch of Protein Pancakes ahead of time and store in the fridge or freezer for quick, balanced breakfast options for busy mornings.

3) Eat more (healthy) fat. This may be the easiest or hardest dietary change you make, and here’s why: I’ve observed two types of people. The first is so liberated when they realize there is truth to the term “healthy fat,” that they begin to go a little “fat-crazy” to make up for all the years they’ve been deprived. The second is the one who hears the truth about fat over and over again, and makes the connection of understanding why fat is healthy and important to eat. YET, despite their understanding, this person still struggles to eat fat, thanks to the deceptive “low fat diet fad” that has been drilled into our heads for too many years. Begin incorporating healthy fats in a less-scary way by cooking your eggs in butter, adding sliced avocado and walnuts to your salads, and transitioning to full fat versions of products such as yogurt, cottage cheese and dressings. As you get more comfortable, continue to add more.

4) Get more sleep. Did you think you’d be reading about sleep in an article by a dietitian? Well, think again, because when it comes to sleep and nutrition, there is an undeniable connection. Studies have shown that those who sleep more are much more likely to make better food choices throughout the day. They give in to temptation and cravings less than those who are sleep deprived. Sleep also regulates our hormones which control our metabolism and appetite (and who doesn’t want those working in our favor?!) Aim for at least seven and preferably eight (or even nine!) hours of sleep per night. If you’re having trouble sleeping, adding in a melatonin or magnesium glycinate supplement will likely do the trick.

5) Plan ahead. It is a biochemical response for your brain to crave sugar when your blood sugar levels begin to drop, which is bound to happen if you go for more than a couple hours without eating. Be prepared with healthy meals and snacks on hand, and eat every few hours to promote stable blood sugar levels and to prevent those indisputable cravings that urge you to seek out the nearest vending machine.

6) Learn how to deal with setbacks. If you find yourself giving in during a moment of desperation, know how to deal with setbacks. You skip a meal. You down a soda. That “taste” of dessert turns into a binge. Everyone slips and it’s important to know how to get back on track instead of falling deeper and deeper into a pit hole. When you do fall, it’s important to have your next meal or snack, even though your instincts will tell you to skip it. When you skip, it’s more difficult to get back on track and sets you up for further failure as you continue the rollercoaster ride of blood sugars spiking and dropping. Recognize your slip up, and move forward.

Implement these six tips and you’ll be on your way to a healthier life today. Of course, accountability and individualization are also parts of being successful. If you’re ready to take these next steps (or even if you’re not, but want to learn what that would look like,) read about Coaching with me, and contact me with any questions.

I was livestreaming the marathon between clients. I had just tweeted this:

Feeling inspired (and slow!) as I live stream @bostonmarathon! These ladies RUN!!! Revelation: I JOG my marathons… watchlive.baa.org

— Dietitian Cassie, RD (@dietitiancassie) April 15, 2013

And less than an hour later, I tweeted this:

As I live streamed #BostonMarathon, this is the last thing I expected… Praying for all runners, fans, law enforcement and volunteers. <3

— Dietitian Cassie, RD (@dietitiancassie) April 15, 2013

I don’t understand any of it, but one thing I know is this: I’m proud to be a marathon runner today. Always, but today especially. Marathon runners ran straight from the finish line to the hospital to give blood. These are my heroes. My thoughts and prayers are with Boston.

1) Bedtime snacks provide unnecessary calories. If it were all about calories, then this argument may be legit, but.. it’s not. SO much more goes into metabolism than just calories: Food quality and the type of macronutrients consumed, timing of when you’re eating, hormone regulation, sleep… (the list goes on!) The reason it’s important to eat a bedtime snack is because to support your metabolism and therefore maintain your weight/promote weight loss, you NEED to have stable blood sugar levels. When blood sugar levels are stable, your Fat BURNING hormone, glucagon, can do it’s awesome job (not to mention, the other sweet benefits of balanced blood sugar levels, including consistent energy levels, focus, stable moods, and no cravings.) If you take your blood sugar levels on a daily, maybe hourly, rollercoaster ride, you are creating an enviroment that your fat STORING hormone, insulin, THRIVES in! By following The Three-Three Rule, that I outline in my article, Back to the Basics, you’re setting yourself up for success by promoting stable blood sugar levels all day long. Who wouldn’t want to create this same type of environment overnight? Who doesn’t want to burn fat while they’re sleeping?

2) You don’t need energy before you sleep. This would be a fair argument if the only reason we were eating was to give us energy to walk and talk and do the activities of daily living. But, we can’t overlook the energy it takes for our body to burn fat! The problem with sleeping is that we are essentially “fasting.” (This is why it’s so important to “Break Your Fast” within 30 minutes to an hour of waking!) When you consume a balanced snack of fat and healthy carbohydrates before bed, you are stabilizing your blood sugar levels by bringing them back up a little bit, instead of letting them continue dropping all night long (which is what they’ve been doing since you ate dinner.) Remember, what we want is a nice rolling hill of blood sugar levels all day long, to keep insulin (your fat STORING hormone) at bay and promote the environment that glucagon (your fat BURNING hormone) thrives in! What we DON’T want, is three huge spikes in our blood sugar levels (which happens when following the SAD (Standard American Diet) and eating 3 meals a day.)

3) Eating before bed makes it impossible to fall asleep. I would argue the exact opposite, under the conditions that you’re eating the RIGHT thing in the RIGHT proportions. Sure, if you eat a big meal right before bed, or even a bowl of ice cream, I would be surprised if it didn’t interfere with your sleep. The bedtime snack I’M recommending is small, balanced and actually HELPS with sleep by keeping those blood sugar levels stable. Furthermore, the reason the bedtime snack doesn’t include a protein source (note, this is the ONLY time I don’t recommend the usual PFC (Protein, Fat and Carb!) is because protein can interfere with sleep. Therefore, a snack of healthy fat and some carbs is the perfect snack for a good night’s rest. And I do suggest having your bedtime snack 15-30 minutes before bed, so that it does have a little time to digest before your head hits the pillow.

So, what should you eat? Aim to eat a serving of carbohydrates and a serving of fat. This can be as simple as a handful of berries and a handful of nuts. Or, you can have some fun with it: Sauté a pear in coconut oil, top with a tablespoon of heavy cream and a few walnuts. Serve a half cup of frozen berries with a couple tablespoons of heavy cream poured over them (who needs sorbet!?) I like to have a cup of warm broccoli with a couple ounces of melted cheese or butter over the top. Or I’ll save half of my sweet potato from dinner and heat it up with a couple tablespoons of butter. What about half a banana with two tablespoons of almond butter? The options are endless. Just be sure to have a healthy fat and carbs, 15-20 minutes before bed!

In this six minute segment, Elizabeth, Margerie and I decipher through this Big FAT Lie and the true culprit of weight gain. We compare the amount of sugar in full fat, low fat and fat free products… and in case you don’t know what my favorite breakfast is, you’ll get a closeup of that too :) If this leaves you craving more, read these blog posts for more on FAT: The Big FAT Lie and 5 Big FAT Changes.

A better idea is a Balanced Smoothie. It’s a similar concept: you’re blending up your fruit and veggies and can drink it to-go or get your toddler who doesn’t eat a lot of fruit to drink it. However, by using a blender, you’re not tossing out the fiber, and you’re also able to make it into a balanced meal or snack. Simply pick your protein and healthy fat option, add it in, and blend it up! I love adding quality protein with a natural whey protein powder, and — everyone laughs ’til they try it, but avocadoes make for a perfect healthy fat. They blends in nicely with any smoothie without adding any flavor. The flavor combinations for smoothies are endless! Check out my Balanced Smoothie page for ideas: my favorites are the Peanut Butter Banana and Strawberries and Cream!

I also like smoothies for kids because it’s a great way to pack in all of their nutrition, right away in the morning. Not to mention that they’re quick and portable, too! You can add their daily multivitamin in powdered form, liquid fish oil, (it’s only one teaspoon- they won’t taste it- I swear,) and even a liquid probiotic. It’s also perfect for tossing in a scoop of Dynamic Greens (kids love the fruit punch or strawberry kiwi flavors,) which adds even more antioxidants, fiber and probiotic. And feel free to get your nutrition in this way too: You also can use the same powdered multivitamin, liquid fish oil, liquid probiotic and if you’re using L-glutamine powder to support your gut lining and help stave off cravings, you can mix that right in there too! Smoothies are a fabulous alternative to juicing, because you can make them balanced, which will support your metabolism, brain and keep you feeling calm, focused and in control.

My opinion as a Registered Dietitian, and someone who sees the detrimental effects of sugar in my patients on a day to day basis, is that this is the very last thing any of us need. What we actually need to kick start our days with, is a balanced breakfast, high in quality protein, such as eggs, cooked in healthy fat to keep us full, such as butter, and some nutrient-dense carbohydrates to give us energy, such as spinach in the eggs, or a handful of berries on the side. What we don’t need is more sugar. The more research that’s being done on the aftermath of our increased sugar consumption, the more harmful we realize it actually is. Sugar is playing a major role in our obesity epidemic, the higher than ever before, occurrence of chronic diseases, and behavioral problems in children.

Want your kids to focus better at school, sleep better during the night and be patient and behaved in the car? Try reducing the amount of sugar in their daily intake, and prepare to be amazed. Aim to give your kids balanced meals and snacks, and prepare ahead so that you don’t find yourself in the drive-through lane as often. Bring lunchboxes full of hard boiled eggs, Greek yogurt, string cheese, fresh fruit and almonds or walnuts. Involve your kids in the preparation by allowing them to spread the peanut butter and place their raisins on celery to make the classic “ants on a log” snack.  Aim to include protein and healthy fat at meals and snacks, instead of convenient, high-sugar, carbohydrate-based snacks like fruit snacks, crackers and granola bars. Don’t fall for marketing traps like the one we’re seeing with Mountain Dew’s new breakfast drink (and I don’t mean to just point my finger at Mountain Dew… all of the big food companies are targeting your children. We NEED to be on the defense.) Trust your instincts. Pause and ask yourself if it makes sense to be drinking pop for breakfast, and when it doesn’t, commit to preparing yourself a healthy breakfast instead of placing your money in a sugary trap. Real food will never be marketed, but it will also never go out of style.

For real food meal and snack ideas for kids, click here. And as always, contact me with your specific nutrition questions.

Robb Wolf, author of the New York Times bestselling book The Paleo Solution and co-host of the #2 ranked Fitness & Nutrition Health podcast called The Paleolithic Solution, Diane Sanfilippo, one of the leading women in the Paleo movement and author of the New York Times bestselling book Practical Paleo, Dr. Dwight Lundell, one of the first cardiac surgeons to step out and talk about what really causes heart disease (I constantly share this article with skeptics!) Drs. Jayson and Mira Calton, two experts in the field, who are such a joy to listen to on podcasts and their newest book Rich Food, Poor Food is a huge hit, Jonathan Bailor who I’ve had the chance to meet via his podcast, and is the mastermind behind my favorite video to show at the nutrition classes I teach, and of course, Tom Naughton, the man behind the hit documentary film, Fat Head. I’ve only exchanged words with him via email, and I can’t wait to meet him in real life. And of course, (save the best for last?!) Jimmy Moore (one of the key leaders in the low-carb movement and of course, my awesome co-host on Low Carb Conversations!) We are going to have SO much fun.  

Whew! Can you see why I’m excited? I’ll be the only Registered Dietitian speaking on the cruise, and I’m really looking forward to representing my profession, as an RD who teaches a real food, evidence-based research message, despite the conventional wisdom approaches I was taught in my schooling. Bon Voyage!

Here’s the recap of my 2013 “Don’t be FOOLED” series:

Don’t be FOOLED: Juice is not healthy, regardless of the healthy claims on packaging— even if it’s 100% fruit juice, it’s still 100% carbohydrate, and carbohydrates are pure sugar. Swap juice for a piece of fruit & glass of water, or make a Balanced Smoothie, containing not just carbs, but protein and healthy fat too.

Don’t be FOOLED: Egg Beaters are NOT a better choice than whole eggs. They’re full of preservatives, artificial flavor and color. Yuck. Eat REAL, whole eggs (yolk included!)

Don’t be FOOLED: Artificial sweeteners are NOT beneficial for weight loss and diet soda is NOT better than regular (and it’s also not effective for weight loss!) Artificial sweeteners confuse your body and slow down your metabolism. Honor your body by steering clear of these chemicals.

Don’t be FOOLED: Stevia is a good, pure plant-based sweetener (the only sweetener I recommend,) but Truvia is NOT the same thing as Stevia. Educate yourself.

Don’t be FOOLED by Coca Cola’s new “Fruit Water,” or Sparkling ICE beverages . Both are bottled water sweetened with Splenda (*red flag*) — sounds a lot like pop to me…

Don’t be FOOLED: Low-fat products are NOT beneficial for weight loss. Lower in fat means higher in sugar and/or artificial sweeteners, which makes us fat. The true bad guys? Sugar and Trans Fats. The simple solution is to avoid packaged, processed foods and eat whole, REAL food.

Don’t be FOOLED: High cholesterol does NOT lead to heart disease. It’s all about inflammation and trans fats.

Don’t be FOOLED: Cravings are NOT random—Balancing your blood sugar is KEY to controlling (and eliminating!) your cravings. Eat a balance of protein, carbohydrate & fat at EVERY meal & snack for stable blood sugars and consistent energy levels all day and night long. Follow these basic tips.

Don’t be FOOLED: Whole grains are NOT healthy for you (they turn to sugar in the bloodstream, and contain gluten, lectin and phytates which are ANTI-nutrients…) Choose vegetables and fruits, full of fiber and nutrients.

Don’t be FOOLED: All these yogurts claim to be “natural” and/or “healthy.” Compare the sugar contents. Which one will you choose? (I choose Greek God’s plain, full fat yogurt; nutrition facts for this one are on the bottom left.)

Don’t be FOOLED: Coffee isn’t bad for you. What’s bad for you is the junk you put into your coffee (sugar, artificial sweeteners, trans fats in coffee creamers…) and it’s also unhealthy to depend on it to get you through the day. Never underestimate a good night’s sleep and coffee with heavy cream.

Don’t be FOOLED: Caffeine cannot undo the damage done from lack of sleep! Sleep is responsible for hormones that play into your weight and metabolism too.

Don’t be FOOLED: You do not need to take OTC drugs to manage pain. Magnesium Glycinate works by aiding in muscle relaxation and nerve transmission. My clients swear by it and I do too. Next time, try 200-600 mg of this instead of an over the counter pain killer.

Don’t be FOOLED: All peanut butters are NOT created equal. Look for the shortest ingredient list you can find (i.e. Ingredients: Peanuts.)

Dont’ be FOOLED: “100 calorie” snack packs are NOT healthy or balanced (they lack protein and healthy fat.) Because they are mainly carbohydrate, they leave you craving more sugar. Make your snacks balanced by checking points #1 and 2 in this article. We also discussed “The Travesty of 100 Calorie Packs” here.

Don’t be FOOLED: Gut Health isn’t just for those with digestive issues — it’s tied to metabolism and weight loss too!

Don’t be FOOLED: Decreasing dietary cholesterol will NOT put you on the right track for weight loss: http://primaldocs.com/opinion/how-starting-a-low-cholesterol-diet-leads-to-weight-gain/

Don’t be FOOLED: Skipping meals to “save calories,” and following diets for quick weight loss are not effective long-term weight loss and health strategies. Read my 5 Common Dieting Mistakes.

Don’t be FOOLED: You can’t “work off” the junk you put into your body. I’m an athlete, yet I know that nutrition is of far greater importance than exercise. Refuel with real food.

Don’t be FOOLED: It’s not all about calories! Calorie counting is a flawed theory. There’s SO much more to metabolism than calories (see point #1.)

Dont’ be FOOLED: Despite its claims to help with digestion, sugar is ingredients #1 and #4 in Activia yogurt, negating any positive effects. Buy full fat and sweeten on your own. I sweeten with stevia-based Dynamic Greens.

Don’t be FOOLED: We don’t get fat because we overeat. We get fat because we overeat sugary, processed foods. Eat real food and never go hungry again.

And if you’re new to all this “real food” stuff, and this seems overwhelming to you, know that getting healthy is a journey; not a destination. Start small with these 6 key starting points and go from there. I’m always available for individual suggestions, meal planning and accountability as well. Contact me if you’re interested in my coaching services. To get (multiple) daily nutrition tips, be sure to follow me on Twitter and/or Facebook too! Also related to nutrition myths, if you listen to music or podcasts at work, while you drive, clean the house or run, be sure to subscribe in iTunes to my free weekly podcasts (and if you don’t, you can easily listen on the website!)  This week I have two guests on the show and we talk a LOT about cholesterol, fat, diet soda, feeding kids and childhood obesity! You can’t miss this one, especially if you’re a parent.

Let’s take a look at the incredible egg: Eggs contain 6 grams of perhaps the world’s highest quality protein, along with omega-3 fatty acids for brain health, which also aid in healing internal inflammation, protecting your heart. Eggs are considered the most bioavailable source of protein. What that means is that your body digests, absorbs and uses the protein in eggs better than in any other food. Because eggs are ranked at the top of the biological value scale, other proteins are actually compared against eggs to determine their quality. Egg protein is quickly digested and absorbed, and because of this, it makes for an excellent pre-or post-workout food (I like to have a couple eggs before and after marathon training runs.) Eggs also contain all of the essential amino acids that your body requires. Eggs have been shown over and over again to help with weight loss. Eggs help to increase your focus and keep your mood and energy levels stable. They’re good for your cells, your eyes, your heart and your metabolism.

My challenge to you is this: whether you believe all of the science I’m throwing out there or not, try it for yourself. I tell new clients to have eggs for breakfast every day for a week, and if they don’t feel good, they can go back to eating whatever they were having before. I’ve never had anyone go back. My clients who swap out their morning bowl of sugar (er, cereal) for a couple of eggs, find themselves feeling more focused and productive throughout their morning. They have less cravings and don’t feel the crash they felt when they were eating a bowl of cereal, granola bar or even oatmeal. The innocent, incredible egg has been attacked for too long, and it’s time we all see it for what it’s worth.

So, my question after understanding the overwhelming list of benefits of egg consumption, why WOULDN’T I be eating so many eggs? Well, I’m hoping to address all other EGGS-cuses below:

But… Should I toss the yolk? NO! The yolk contains the healthy fat and most of the nutrients! In all actuality, the whites are pretty worthless. It truly breaks my heart to see consumers dutifully ordering egg whites or egg “beaters,’ thinking they’re doing their body good. They’re not. If this is you, it’s normal to feel frustrated and/or betrayed. But it’s not too late to change what you do with this information. Starting now, Eat the whole egg.

But… I don’t have time. Don’t think I don’t have a solution for that excuse! I’ve only gotten great feedback on my Egg Bake Recipe. It takes very minimal preparation, uses all your leftover veggies, and you can whip it up on a weekend and reheat for breakfasts all week long.

But… why spare a baby chicken so that we can have a few grams of protein? Relax. I understand where you’re coming from on this one, but hear me out: there was a period of time that I wouldn’t eat eggs either (gasp! I know, right!?) because they reminded of, well, an abortion. It just didn’t seem right for a chick to sacrifice its own life just so I could get a healthy breakfast. Thankfully, I looked into this and the truth is that most eggs sold in grocery stores are “unfertilized,” meaning they never would have hatched anyway. And if for some reason you do get a fertile egg, well, refrigeration stops the growth process anyway.

But.. I’m allergic. Okay, you stumped me on that one. Roughly 1-3 percent of you have a true allergy to eggs. If this is unfortunately you, then I’m sorry to hear this. You can still get a high quality protein at breakfast. Breakfast food doesn’t have to be breakfast food. Go for some salmon, or chicken breast, or at least have a smoothie with some whey protein powder.

So, you’re saying I should have eggs every day for breakfast? Yes. This is an EGGScelent way to rev up your metabolism first thing in the morning (I recommend eating within 30 minutes of waking up,) and keep you feeling satisfied and focused! Alright, enough of my EGGtastic puns. Go make an Egg Bake and order the Great Cholesterol Myth so you can further EGGsucate yourself! (I know.. that one was pushing it. I was going for “educate…” EGGsucate? no?) :)

Let’s talk about snack options, INSTEAD of teddy grahams and fruit snacks (100% carbohydrate = 100% sugar.) The goal for all snacks (and meals) is to incorporate a mixture of protein, healthy fat and nutrient dense carbohydrates. Easy snack protein sources include hard boiled eggs, lunch meats, tuna fish, or a whey protein powder. Healthy sources of fat include nuts, seeds, cheese and avocado. The best carbohydrate options are vegetables and fruits, which happen to be portable for convenience (no excuses!)

Start by selecting an option from each category, put them all together and you’ve got a healthy snack. Then, as you get comfortable with the combinations of “PFC” you can begin to get creative.

Here are six simple snack ideas:

• A basic, portable option is a couple ounces of cut up pieces of lunch meat (protein) with a couple ounces of cheese (fat) and half a banana (carbohydrate.)
• Another simple, portable option is cottage cheese (protein) with blueberries (carbohydrates) and sunflower seeds (fat.) Use the berries and seeds as toppings!
• “Ants on a log” (celery, natural peanut butter and raisins) makes for a traditional, kid-friendly and balanced snack once you add in a protein source, such as a hard boiled egg or lunch meat.
• A healthy alternative to sugar-laden yogurts (targeted at kids, of course) is plain, full fat Greek yogurt. This contains protein, carbohydrate and healthy fat, making it a balanced snack alone. Because we’re used to sugary yogurt, sometimes kids (and adults) like to sweeten it. You can use Dynamic Greens, which is full of antioxidants, probiotics, fiber and a touch of stevia (a safe, plant based sweetener) for a flavor. One scoop is equivalent to 20 servings of fruits and vegetables, so they will be getting a big nutritional punch in addition to the fruit punch flavor (see what I did there?) The yogurt + Dynamic Greens makes for an easy snack at home, or can be packed in school lunches if you portion and mix together a half or full cup of the yogurt and a half to full scoop of your greens in a portable container.
• Another idea using meat as your protein source is to spread some full fat cream cheese onto a big piece of lettuce, add your slices of meat and roll it up around a pickle. It’s balanced and (surprisingly or not,) many kids go for it.
• How about tuna salad or egg salad? If using a real, organic mayonnaise (ingredients: eggs, vinegar and water – I like this one from Trader Joe’s) then it is a healthy fat choice. Combine your tuna or chopped egg (protein) with the mayonnaise (healthy fat) and add some chopped celery, grapes or craisins (carbohydrates) and you’ve got a tasty salad that kids enjoy!
• Smoothies are another kid-friendly option that you can jam pack full of nutrition, and they can be portable too! Make one of these, dump it into your kid’s cup (instead of juice!) and take it to-go! I recommend blending some carbohydrate (half of fresh or frozen banana or berries and half cup of spinach!) and healthy fat (1-2 tablespoons peanut butter to complement that banana or half an avocado blends in very nicely) and half a scoop (equivalent to about 10 grams of protein) of natural whey protein powder. Adding a half or full scoop of the Dynamic Kids’ powder will add flavor and nutrition, and you can also add in their teaspoon of liquid fish oil and powdered multivitamin to get a majority of their daily nutrition needs in, in one sitting. Check out my Balanced Smoothie post for more ideas.

As you can see, it does take planning and preparation to provide nutritious meals and snacks for kids, but it’s so worth it. I know life gets busy and it’s not always realistic to have the perfect snack ready to be consumed at the moment your child is hungry. Rest assured knowing that it’s not going to kill a kid to have fruit snacks and french fries now and then, but I think it’s important to know that these are treats, to be consumed on occasion and not a staple of everyday nutrition (or lack thereof.) Try working some of these ideas into your kids’ daily regimen and encourage them to eat real, whole foods! And, if you missed it, check out Real Food for Real Kids (Beyond Fruit Snacks and Chicken Nuggets.) And of course, get in touch with me if you have any questions or for individualized help for picky children.

While I don’t intend for this post to simply tell you that Shamrock Shakes are unhealthy, I also don’t mean for this to be a post aimed at singling out the Shamrock Shake. There are a number of popular food items that could have played the main character in this story. The reason I’m bringing up the Shamrock Shake is because this is one of those many crowd-pleasing food items that’s tied with traditions. And I can relate: it used to be a ritual that I honored every single year. I knew Shamrock Shakes were only in McDonald’s stores for 8% of the year, so I was going to take advantage of all 31 days of March by maximizing my potential (aka drink Shamrock Shakes like they were going out of style…because, well, they were.) (even I fell for their clever marketing tactic with this seasonal item.) It wasn’t even out of character for me to stop at a McD’s on Valentine’s Day to ask if a batch of the enslaving Shamrock Shakes happened to be brewed up yet. So…what happened? Why don’t I drink them anymore? What’s one Shamrock Shake gonna do to me?

Let me enlighten you. What it does to you depends on your unique biochemistry. I have clients who can’t look at a cookie or piece of cake without falling deep into that pit and having a very difficult time getting out. I also have clients who like to enjoy their favorite foods from their “old way of eating,” on certain occasions— sometimes even on one splurge day per week (I’m not endorsing this; I’m simply stating the fact that everyone is different, and resilience to chemical-laden, sugar bombs is different.)

So here’s what’s in one of those delightful, cool minty flavored shakes with the bright green color, whipped cream and maraschino cherry on top. In just a SMALL, 12 ounce one of these puppies, you’re looking at 73 grams of sugar! And 86 grams of carbohydrate. If that doesn’t mean anything to you, divide the total grams of carbs by 4 to get teaspoons of sugar: 21.5 teaspoons. To give you a better visual, a full cup of sugar has 48 teaspoons of sugar, so when you drink a small Shamrock Shake, it’s like pouring a half cup of sugar into your bloodstream. And if you decide to really splurge and go for a large, you’ll be ingesting 115 grams of sugar. GROSS. And sugar isn’t all that it’s these atrocious indulgences. Here’s the full list of the ingredients in the four not-so-simple parts of the Shamrock Shake (from McDonald’s website.) Read the ingredients, then read my solution in the last two paragraphs:

Breakdown: What’s in a Shamrock Shake

1) Vanilla Reduced Fat Ice Cream

Milk, sugar, cream, nonfat milk solids, corn syrup solids, mono- and diglycerides, guar gum, dextrose, sodium citrate, artificial vanilla flavor, sodium phosphate, carrageenan, disodium phosphate, cellulose gum, vitamin A palmitate.

2) Shamrock Shake Syrup

High fructose corn syrup, corn syrup, water, sugar, natural flavor (plant source), xanthan gum, citric acid, sodium benzoate (preservative), yellow 5, blue 1.

3) Whipped Cream

Cream, nonfat milk, water, corn syrup, sugar, high fructose corn syrup, mono-and diglycerides, carrageenan, polysorbate 80, beta carotene (color), natural (dairy and vegetable source) and artificial flavor, mixed tocopherols (vitamin E) to protect flavor. Whipping Propellant (nitrous oxide).

4) Maraschino Cherry

Cherries, water, corn syrup, high fructose corn syrup, sugar, malic acid, citric acid, natural (plant source) and artificial flavors, sodium benzoate and potassium sorbate (preservatives), red 40, sulfur dioxide as preservative (contains sulfites).

For something that seems so simple, these are a heck of a lot of ingredients that I can’t even pronounce and certainly don’t want in my body. Remember, friends: Our bodies were designed to eat real foods. Don’t put yours to the test to see what it does with non-food items and chemicals, like those found listed above. Chances are, you won’t like the end results and in my personal opinion, it just isn’t worth it.

Lastly, I’m not all about making “less bad” versions of junk food, but I do know of a good, healthy balanced snack with the minty flavor and creamy texture that you might to be a satisfying alternative to one of these! It’s simple: Full fat greek yogurt (I prefer the Greek God’s brand in the green container,) with one scoop of the original “mint” flavor of Dynamic Greens. You’ll get satisfying protein, healthy fat and nutritious carbohydrates (PFC!) along with antioxidants, fiber and probiotics, and NO insane spike and crash in your blood sugar levels. This is something I feel a LOT better about putting into my body, and that, my friends is why I no longer indulge in the disgusting, chemical-laden Shamrock Shake. Happy Saint Patrick’s Day month, and if you want a few other ideas for green foods to help celebrate the season, click here!

Increasing rates of childhood obesity and early onset diabetes are on the rise, and children are suffering more and more often from behavioral disorders, autoimmune conditions and early onset puberty. When we take a step back, it really should be no surprise as to why this is the case. What’s on the kid’s menu at restaurants? Mini corn dogs, macaroni and cheese, cheese pizza and chicken fingers. Which foods have pictures of cartoon characters on them? The ones I see brought into my office are fruit snacks, teddy grahams, sugary cereals and a variety of other empty calorie, nutrient-void, junk foods. I have yet to see a hunk of broccoli with an Elmo label on the front. Unfortunately, foods marketed to children are packaged, processed, high in refined sugars, and nutrient deficient. This brings me to my point: There is NO reason why kids should have to eat these “special foods” that are marketed for kids.

It’s important to teach children to eat real foods early on in life — for proper growth, brain development, energy, blood glucose control and many other protective attitudes that will provide long-term benefits, not to mention healthy habit forming, at a young age. Besides, the fact that all members of the family can eat the same foods should make it easier for everyone. The way I teach adults to eat is the same way I teach them to feed their children. The only difference is that children will naturally have smaller portions. Everyone should include quality protein, healthy fat and nutrient dense carbohydrates at every meal and snack (for more on basic components of healthy eating, click here.) If you enjoy a pan-seared filet of orange ruffy with a side of sautéed vegetables in coconut oil, then why wouldn’t your children? Kids have taste buds too, and they will develop a taste and liking for the foods they are served, just like adults do. If they haven’t been eating this way, then it may take some time, but that’s okay. It’s important to be patient with kids and not to rule out any foods. When it comes to expanding your child’s “food horizon,” telling kids that they might not like something is just about the worst thing a parent could do. Have them try everything, and if they don’t like something, keep reintroducing it. It amazes me how many parents tell me, over and over again, that this simple strategy of continually offering healthy foods is astoundingly effective. Having a food around produces familiarity and one day, out of nowhere, the child might decide to just give it a try.

Even if your kids are eating real, whole foods, it is important to make sure they aren’t missing out on anything essential to the growth of their brain and body. I recommend getting into the routine of giving your children high-quality vitamin supplements to ensure they are meeting their vitamin and mineral needs.  I recommend a daily children’s probiotic and half to one teaspoon of glutamine for gut health, a teaspoon of liquid fish oil and a chewable multivitamin (that can also be crushed and mixed into foods they’re already eating.) There’s also a really good fruit punch flavored whole foods powder, that can be mixed into yogurt, smoothies or water (in place of juice,) for added nutrition. Getting kids to take their vitamins at a young age will form the healthy habits of taking daily vitamins for lifelong nutrition. (You can see all of my vitamin recommendations for kids here.)

As much as I wish raw nuts, plain, full fat yogurt and whole fruits and vegetables were marketed to kids, that’s usually not the case. So, be intentional about teaching your kids why it’s important to eat real, whole, unrefined foods to build strong bodies and smart brains, and save those pre-packaged foods for very rare occasions. Invest some time preparing healthful foods and snacks for your children and yourself, then pat yourself on the back for knowing that you are significantly impacting your child’s health. :)

It’s all connected: sleep, immunity, appetite, cravings, metabolism, weight… I think of it as a cycle: Better sleep leads to better eating and better eating leads to better sleep. Balanced meals and snacks throughout the day will help keep your blood sugar levels balanced, energy levels up and cravings at bay. The bedtime snack is especially important for quality sleep. A small snack of healthy fat and carbohydrate, such as half a sweet potato with butter or half a cup of berries with a couple tablespoons of cream, may be all you need to balance your blood sugars all night long, in turn, helping you sleep soundly. (Note: Bedtime is the only time I suggest having fat and carbohydrate, sans the protein. This is simply because protein can interfere with sleep.)

What continually amazes me is how sleep plays such a significant role in overall health. I recently had a client tell me that she is just exhausted by 4:00 pm. She went on to list all of the healthy foods she was eating at the exact times she is supposed to be eating them, the vitamins she was taking at the exact times she was supposed to be taking them and the exercise she wishes she could do but just doesn’t have energy for. When she finished expressing her frustration, I asked her how she was sleeping at night. She paused with a puzzled look and said, “Terribly. I can’t sleep. I wake several times during the night, and usually by 4am I can’t fall back asleep so I just stay up. I probably only sleep a few hours total, every night.”

As a dietitian, it’s important for me to step back and take a look at all of the factors that play into one’s health. I view it as a giant puzzle, and sometimes all it takes is discovering that last piece to put it all together. To help her sleep, aforementioned client had been taking a cheap magnesium supplement that she bought before ever seeing me, but that clearly wasn’t doing the trick. I switched her over to the Metagenics brand of magnesium glycinate (the most absorbable form of magnesium) and started her on melatonin. The melatonin helps her fall asleep and the magnesium glycinate helps her stay asleep. The cost for these two natural supplements amounts to 52 cents per day. She has been feeling great ever since, and states that it’s worth every penny. By continuing to do her balanced meals and snacks, along with being rested, she is able to maintain her energy levels well into the evening hours, giving her energy to not only make it through the day, but to exercise too. It’s not always about food. Sleep plays a significant role. Most people need between seven and nine hours of sleep per night, so I urge you to aim for eight and if you’re having trouble, take a step of action.

How are YOU sleeping at night?

(read more on my recommendations for sleep supplements here, or contact me for individualized recommendations.)

1) The Three-Three Rule. Eat a combination of the three macronutrients (Protein, fat and carbohydrates or PFC!) every three hours (four hours MAX!) to keep your blood sugar levels balanced. Balanced blood sugars contribute to consistent energy levels, focus, stable moods, and no cravings. Stable blood sugars are essential for weight loss and maintenance because glucagon (your fat BURNING hormone) cannot get to work if insulin (your fat STORING hormone) is at work. Insulin helps to regulate your blood sugar levels, so if you’re not doing this by eating balanced meals and snacks, it makes sense as to why you’re going to have a lot of difficulty shedding those extra pounds. Eat protein, fat and carbs every three hours.

2) Keep it Real and Simple. Consuming real, whole foods will never be a fading trend. Strive to eat like your ancestors by staying away from anything packaged, processed or from a drive-thru. A general rule of thumb for buying anything with a label is: the shorter the ingredient list, the better. For example, peanut butter’s ingredient list should read: Peanuts (and maybe oil andor salt.) Eat real protein in the form of fresh meats, organic eggs and atlantic salmon. Have healthy fats like avocado, butter, nuts, seeds, olive oil, full fat cheese, heavy whipping cream and peanut butter (with that short ingredient list!) Get your carbohydrates from fresh vegetables and fruits, and less grains, breads and pastas.

3) Listen to your Body. With counting points, calories, grams and morsels, this is a concept we’ve gotten pretty far from. Learn to listen to your body’s hunger cues. When you’re eating a balance of PFC (protein, fat and carbohydrate) every 3-4 hours, you should never feel “starved.” If you’re extra hungry at one of your meals or snacks, make note of what you ate earlier, and next time eat a little bit more (especially protein and fat) at your prior meal or snack. If you’re too full to eat at meal or snack time, then you need to cut back on your portions at the previous one. Which leads to my fourth point…

4) Practice Portion Control. You should be ready to eat at your meals and snacks, but never so hungry that you feel out of control. This way of eating will have you eating more frequently than you may be used to, but you shouldn’t be eating giant meals. It’s all about keeping it balanced all day long: your portions, your meals (balance = PFC,) your blood sugar levels, which in turn will balance your moods and provide consistent energy.

5) Be on the Defense. Any time you hear a product claim that seems too good to be true, it probably is. Any diet that completely eliminates an entire macronutrient (like fat, protein or carbs,) is NOT a healthy one to be on (but sugar, wheat and dairy are not macronutrients, so feel free to eliminate any of those!) Your body needs a combination of all three macronutrients to function efficiently and keep you feeling great. Always stick to what you know to be true: PFC (protein, fat and carbohydrate) at every meal and snack.

If you’re interested in more, I wrote an article in January of this year entitled Where to Start, where I offer six areas to start improving to help get you on track nutritionally. And, of course, one of my favorite things in the whole world is helping people like you learn how to eat this way to accomplish your goals. I’m here to help you when you’re ready to makeover your life with nutrition coaching. Contact me if you’re interested in my coaching services.

You may have heard…

1) You may have heard through the grapevine, (or even your medical professional) that whole grains (like bread and pasta) are good for heart health. The truth of the matter is that although whole grain is better than white, eliminating grains completely will reap much greater results. Eat less or no grains and more whole vegetables and fruits.

2) You may have heard that drinking orange juice with plant sterols is good for your heart. The truth is that the high sugar content of juice has detrimental effects on heart health. Just like the story with grains, eliminating sugar water (er, juice,) will have a significant impact on heart health. Eat real, whole fruits and skip the juice.

3) You may have heard to stop eating eggs because foods high in cholesterol make your cholesterol levels high. What a huge, ridiculous myth! There is no link between cholesterol in food and the serum cholesterol that you get checked at your doctor’s office. In fact, the very scientists who came up with this theory have discounted it. Eggs are the perfect health food for all people, especially those with heart disease. Eat eggs every morning in confidence, knowing you are doing a good thing for your body, brain and heart.

4) You may have heard that having a high cholesterol level leads to heart disease. This, also, is not true. Many studies have tried to prove this theory, but none have been successful. High cholesterol does not cause heart disease. Elevated cholesterol is a symptom of inflammation, and the cause of inflammation is what’s actually causing heart disease. The reason cholesterol levels increase with inflammation is because the cholesterol comes to the rescue and tries to heal the damage. Cholesterol is essential for our bodies to function, and without cholesterol, we would die. Having high cholesterol should not be alarming, and reducing cholesterol levels does not reduce risk of dealth from heart disease. If you don’t believe me, read what experts Chris Kresser and Mark Sisson have to say about this. Dr. Jonny Bowden’s book “The Great Cholesterol Myth” also covers emerging new science showing that cholesterol levels are a poor predictor of heart disease and artificially treating them with drugs doesn’t help anyone. Don’t stress about your cholesterol level, instead, worry about eating less processed, refined foods and more healthy fat.

5) You may have heard that fat is bad for your heart. This is only true to an extent. Back in the day, our ancestors didn’t get heart disease. They ate eggs, cream and butter… saturated fats. They didn’t have the convenience and processed foods like we do. A 2010 study in the American Journal of Clinical Nutrition reveals that there just isn’t proof to link saturated fat to heart disease or stroke. Saturated fat has been wrongfully accused and the truth is that we need it. Trans fats found in packaged, processed, fried, baked and convenience foods are your heart’s worst enemy. Your body can’t even break down trans fats to be used as energy. Healthy fats are your heart’s best friend. And saturated fat and dietary cholesterol have NEVER been shown to cause heart disease. Your heart needs good fats, found in salmon, egg yolk, avocado, nuts, seeds, olive oil, coconut oil and butter (gasp! Yes, I said it! Butter!) Eat healthy fats for your heart and avoid trans fats like the plague.

6) You may have heard that taking a fish oil supplement is good for your heart. This is true, under a certain circumstance. Over the last year, studies have revealed the damaging effects of taking a poor-quality fish oil supplement. It’s better to take a high quality fish oil supplement once per day, or every other day, than a few low quality, potential harmful ones each day. Invest in a high-quality blend of omega-3 fatty acids (liquid or soft gels) with a nice EPA: DHA ratio (preferably a minimum of 600:400.)

7) You may have heard that nutrition starts in the gut. This couldn’t be more true: Probiotics are a foundational stepping stone for overall health, including heart health because digestion begins and ends in the gut. The surplus of research supporting a daily Probiotic and L-Glutamine supplement is overwhelming. At a minimum, go through a round of probiotic and glutamine each year, but I recommend supplementing both daily before meals.

8) You may have heard that carbohydrates are bad for your heart. Wait — you did!? Great! This is one of the key pieces of information that I hope you retain from this article. Carbohydrates, especially from sugar, white flour, grains and starches, are responsible for inflammation which is responsible for leading to heart disease. Eat fruit and veggie carbohydrates and skip the grains, breads, pastas, granola bars and sugary desserts.

9) You may have heard that moderate exercise is good for the heart. It’s true. Get it pumping! Walk the dog, or if you already are, go an extra 15 minutes on one of your walks this week. Try a group exercise class at your local gym. A lot of gyms are offering free trials the first few months of this year. Train for a 5K by finding a local running group for accountability and motivation. Aim for a half hour of cardiovascular activity a few times per week, and make sure it’s something you enjoy, so that you stick with it.

10) You may have heard that stress is bad for the heart. This is true. Reducing overall stress is a good practice for a healthy heart. Stress increases your blood pressure and can cause damage to your arteries, irregular heart rhythms and a weakened immune system. Be kind to your heart by taking moments to breathe throughout your days.

*The key to heart health is to reduce internal inflammation by limiting consumption of sugar, grains and trans fats, eating more healthy fats, taking an anti-inflammatory fish oil supplement, exercising and managing stress. When in doubt, bring it back to the basics and eat real food: fresh meats, whole vegetables, fruits and healthy fats. This topic is close to my heart, as my own father underwent a double bypass surgery a few years ago. I’m always here if you need more guidance, an individualized meal plan to get you on the right track or just a few questions answered.*

Happy, Healthy, Heart Month!

1) Reinforce that fat is healthy. We need to un-brainwash ourselves (or re-brainwash, depending on how you look at it.) Fat is healthy. Fat is good. Fat supports my metabolism. Repeat these mantras at meals and snacks. Remind yourself that when fat is removed, something is always added— sugar, carbs (which turn into sugar in your bloodstream,) or artificial sweeteners (which interfere with your metabolism and cause weight gain.) Say “No, thanks,” to fake food and “Yes, please” to butter.

2) Buy full fat products. Yogurt, cottage cheese, salad dressing, ice cream (not that I’m promoting it, but a little bit of the real stuff is better than a little or lot of the fake stuff!) Question EVERYTHING (What IS fat-free cheese, anyway???) When in doubt, check the ingredient list and if you see sugar, high fructose corn syrup, aspartame, xylitol or any words you can’t pronounce, put it back on the shelf as fast as you can, and grab a simpler version.

3) Cook your eggs in butter or coconut oil. I hope you’re already having eggs for breakfast! Butter and coconut oil are healthy fats that are fantastic for cooking, so why not start your day with eggs cooked in one of these? Fake butter sprays and margarine don’t taste good and will harm your metabolism, so just use the real stuff. (You can use olive oil too, if you cook your eggs at a lower heat.) My favorite is coconut oil. It’s nice and light, coats the pan perfectly and adds a touch of tropical taste :)

4) Use healthy oils. Stay away from corn oil, safflower oil, vegetable oil and even canola oil (unless it’s organic or cold or expeller-pressed.”) Use healthy oils, such as olive oil and coconut oil. And of course, don’t forget to use our false offender, butter (which isn’t exactly an oil, but I had to throw it in here again. ;) )

5) Buy avocadoes. If you’re an avocado-virgin, that’s okay! I talk to a lot of newbies who are afraid of avocadoes (How do you know if they’re ripe? How do you cut them? What would I put them in?) They should feel a bit soft, but not too squishy when you buy them. You can cut them with a sharp knife all the way around, open the two halves to expose the pit, and remove it with a stab of your knife or by scooping it out with a spoon. Now you’ve got two perfect avocado halves! Serve avocado alongside your meals, sliced and over a salad, mash ‘em and make guacamole, or be a weirdo like me and bring ‘em to work and eat a whole one at lunch with a spoon, straight from the shell! (I can’t help it. They’re SO portable!)

There’s your five! Hope those help, and if you need a sample meal plan including fat, or a meeting with me to further discuss how we can makover YOUR meals and snacks to be more fat-savvy, contact me and we’ll get you going in no time!

Fat is NOT making us fat. Ever since this fat-phobia began, Americans coincidentally have packed on more and more pounds, leading to the greatest obesity epidemic in the history of the world. Frank Hu,  MD and professor of nutrition and epidemiology at the Harvard School of Public Health says, “The low-fat diet backfired. America’s obesity epidemic skyrocketed even while our fat intake went down.” Walter Willett, MD, researcher and chairman of the Department of Nutrition at Harvard School of Public Health says this: “Fat is not the problem. The idea that fat in food makes fat in and on our body is incorrect. Low fat diets don’t work.”  This concept may be difficult to grasp, as marketing tactics, and even trusted professionals, have brainwashed us and (more often successfully than not,) convinced us to believe that fat is the enemy. Thankfully, compelling research is revealing otherwise and finally, many nutrition experts are hopping onboard with the true message about fat. It is time to change the way we think about fat and overcome our unhealthy fear of it.

Then what’s really making us fat? Fat adds flavor, so if it’s removed, something else must be added to get the same (or comparable) taste. As Dr. Robert Lustig puts it, “when you take the fat out, the food tastes like cardboard.” So, what’s added?  Usually sugar and refined carbohydrates (which turn into sugar in the bloodstream,) refined vegetable oils or artificial sweeteners that interfere with your metabolism (see this article for more on that.) Gary Taubes, Author of “Why We Get Fat,” states that not fatty foods, but carbohydrates are to blame for the rising obesity rate. Carbohydrates are converted to sugar as soon as they reach the blood stream, which secretes the fat-storing hormone, insulin to come and move this sugar to storage. Fat and protein, on the other hand, aren’t metabolized as sugar, and act as “buffers” to keep our blood sugar levels stable. Glucagon is our “fat burning” hormone and can only be released and put to work when blood sugar levels are stable. Consuming fat and protein along with carbohydrates is an effective strategy for preventing weight gain and keeping your body and brain satisfied and your blood sugar levels stable.

The perfect balance. Over the years, saturated fats and trans fats have given fat a bad rap, but healthy fats are key components of a healthy balanced diet. Fat is essential for every cell in our body. It coats cell membranes and plays a central role in the functioning of our nervous system, brain function, skin integrity, mineral absorption, has healing and immune properties and even supports metabolism. Fats help us feel full and satisfied, ward off cravings, aid in healthy hormone production, enhance mineral absorption and boost healing during inflammatory processes. Fat helps lower risk of diabetes, heart disease and obesity. Did you know that over sixty percent of your brain is made of fat? Think about what it does to your brain when you deprive it of its own building block. A healthy diet includes a combination of protein, carbohydrates AND Fat. This should be the combination you have every time you eat (think PFC!)

Eat fat for weight loss. Yep, you read that right. Is it hard for you to believe that cooking your eggs in butter is nutritious? I understand that eating fat to lose weight goes against everything you may have been taught about fat, but science is backing it up. If you’ve eliminated fat from your diet and you start to incorporate it in again, it won’t take long for you to notice that you feel more energized. You need fat for your metabolism to work properly. Low-fat means more hunger and more cravings. Consider the effect different foods have on your mind and your body. Do you feel satisfied when you eat “lite” products? Can you stop after eating a half cup of “low fat” ice cream? What about “fat free” yogurt? Fat contributes to the satiety factor, so when you have fat with your meals and snacks, you are less likely to overeat later on. Compare snacking on nuts and berries to having a “100 calorie” pack of crackers. It’s hardly a comparison—the fat in the nuts helps you feel satisfied whereas the carbohydrates in the crackers leave you craving more.

The right type of fat. Not all fats are created equal. The human body is designed to run efficiently on high quality fats, so the right kinds of fats will actually support your metabolism, and the wrong ones won’t. Your body and brain need real, quality fats — not the trans-fats and damaged oils found in processed, refined foods. Healthy fat is found in real foods like salmon, olive oil, coconut oil, cold or expeller-pressed canola, peanut and palm oils, avocados, peanut butter, cheese, nuts and seeds. Processed foods tend to contain damaging fats such as trans fats and man-made oils like soybean, corn, cottonseed and sunflower oil.

Say “no” to Trans Fats. Trans fats are just about the worst thing you could possibly consume. They are responsible for increasing inflammation and triglyceride levels, and newer research is suggesting they, along with sugar, may be the true culprit of heart disease (let cholesterol off the hook!) Trans fats are used to increase shelf life of foods that aren’t good for us to begin with. They are hidden in commercial baked goods such as cookies, cakes and pies, as well as fried foods such as donuts and french fries, shortenings, and margarines (but not butter!) Your best bet is to avoid these junk foods altogether, and play detective with the ingredient lists on the label of foods you are eating. Search the ingredients list for the terms “partially hydrogenated vegetable oil” or “hydrogenated vegetable oils” (fancy terms for this felon.)

The Big, FAT Takeaway Message: It is time to change the way we think about fat and overcome our unhealthy fear of it. Don’t deprive your brain and body of the healthy fat that it needs. Low-fat and fat-free diets aren’t healthy. Stress less by enjoying real, full-fat foods instead of “light,” “fat-free,” “skinny” or any other misleading term you may see. If you’ve been depriving yourself of fat, don’t be surprised if you begin to notice increased energy levels and better concentration as soon as you start eating healthy fats. When I introduced healthy fats back into my diet after several years of mostly avoiding them, I was amazed at how much better I felt and how much longer I could focus on my work. Now, I buy full fat yogurt and cottage cheese, fry my eggs in butter or coconut oil, I eat whole avocadoes in a single sitting, I pour heavy whipping cream over a bowl of blueberries for a bedtime snack, and believe it or not: I haven’t gained any weight (in fact, I’m in the best shape I’ve ever been.) Enjoy your fats while knowing you are doing good for your body. Transforming your mind and NOT living in fear of fat will change your body and your life. Check out 5 Big FAT Changes for practical ways to incorporate fat into your life.

So what should you be eating and what should you be serving your kids in the morning? The answer can actually be the same for both. The problem is that not all breakfasts are created equal.  Cereal is often viewed as an easy, healthy breakfast choice, but most cereals are loaded with sugar, and even the ones that aren’t, are mainly carbohydrate, which becomes sugar in the bloodstream. It’s important to have a balance of protein, healthy fat,and carbohydrate. When you try to make your bowl of cereal a balanced meal with juice and a piece of fruit, you’re actually just getting more carbs which equivalates to more sugar. What you and your kids need at breakfast is a healthy balance of protein, fat and carbohydrate.

A better breakfast choice—my breakfast staple— is eggs. Whole eggs: yolk and all (no, they won’t raise your cholesterol!) Most kids and adults alike will eat scrambled eggs, which are an excellent source of quality protein.  Cook the eggs in a couple tablespoons of butter, olive oil or coconut oil (yum!) and add some spinach or mixed veggies (or both!) while they’re cooking.  Serve them with a piece of whole fruit or half of a sweet potato and you have a nutritious, balanced meal with all three macronutrients: protein, carbohydrate and fat. Or, whip up my Egg Bake or Protein Pancakes recipe in advance so all you have to do is pull out a serving, heat it up and enjoy.

An option for those with an egg aversion or allergy and for those with really busy mornings is a Balanced Smoothie (or breakfast parfait, if you don’t have a blender.) These are a quick healthy option for moms, dads and kids, and they are also a good on-the-go option to take in the car or to school. Smoothies are great because you can customize them by adding any ingredients you like—as long as you promise to include the three necessities: Protein, healthy fat and carbohydrate. Check out my entire post on combinations and ideas for making a Balanced Smoothie for breakfast.

Lastly, if you or your kids won’t budge on the cereal habit, be sure to serve a side of protein and a side of healthy fat alongside the cereal bowl. For protein, you could serve a pre-prepared hard-boiled egg, Greek yogurt, cottage cheese, a scrambled egg or side of breakfast ham or sausage. If hot cereal is preferred, you can stir in peanut butter for a boost of fiber and healthy fat, but again, be sure to serve a side of protein along with it.  You can also top the hot or cold cereal with nuts and/or seeds to add healthy fat.

Breakfast is also a good time to get in your daily multivitamin, fish oil supplement and probiotic and glutamine for gut health. If you go for a smoothie, you can easily add these in, otherwise don’t forget to have them on the side with your eggs! Click here for vitamin recommendations for adults and here for vitamins for healthy kids. 

Although mornings can be rushed, make it a priority to sit down with your children and have a healthy, balanced breakfast or whip up a smoothie to take with on the road. This will start both your day and theirs on the right foot, by nourishing your bodies and minds.

1) Start with Sleep. It’s pretty obvious that sleep effects your energy level, but did you realize it also regulates your hormones, which are responsible for your appetite and metabolism? How about your immune system? Ever notice that the times you feel the most run down have a very direct correlation with your inconsistent sleep patterns? Shoot for seven to nine hours of sleep each night and watch what it does to your body and mind.

2) Start with Something. Every morning. Within an hour (preferably 30 minutes) of the time you wake up. “Breakfast is the most important meal of the day” may be ingrained in your head, and that’s for good reason. Breakfast revs up your metabolism, helps you stay focused and sets you up for a successful day. Eggs are my #1 recommendation for a healthy breakfast. Cook ‘em in a tablespoon of coconut oil, mix in some spinach and serve with a side of avocado and/or sweet potato. If you have an excuse for eggs, then whip up a Balanced Smoothie, make an Egg Bake ahead of time and portion out for the week or grab a balanced snack bar. No excuses. Just be sure to start with something.

3) Start with Supplements. All of us can benefit from a few key supplements. Think of all the years you’ve been on this earth and all the damage you’ve done to your body (intentional or not,) by consuming excess sugar, artificial sweeteners, taking antibiotics and more. I recommend starting by healing from the inside out with a gut health regimen. Gut bacteria plays a great role in metabolism and weight, by ensuring proper digestion, and gut health is connnected to brain chemistry which is responsible for cravings and anxiety. Restore, support and balance your gut with two simple supplements: A probiotic and L-Glutamine (read more on Gut Health here.) I also recommend a high-quality Multivitamin, Fish Oil and Vitamin D3 supplement, for  people of all ages who are wanting to get serious about their health.

4) Start with Sugar. Er, elimination of said substance. Simply eliminating added sugars and shifting toward real food will dramatically improve your metabolism, energy levels, sleep, focus and likely many more aspects that will improve your day to day life.

5) Start with Stevia. Not Splenda, not Equal, Not Sweet N’ Low. Not Truvia. Not PureVia (they’re NOT the same thing.) The only sweetener other than sugar that I’d recommend using is Stevia, which is actually an herb and not one of those aforementioned chemically-laden sweeteners. Try pure Stevia packets or a whole foods powder with added nutrition, like Dynamic Greens. Read more on reasoning and strategies for getting rid of those nasty sugar substitutes here.

6) Start with Skipping Seconds. I’m talking about portion control, folks. If you’re eating the way I suggest (three balanced meals and three balanced snacks every three hours) then you shouldn’t need seconds at meal time. You shouldn’t be starving at meal time, either. If you are, it means you need to bulk up the snack that comes before that meal you’re hungry for.

There’s six ideas to help get you on track to achieving your 2013 resolutions. Of course, I’m always here for individualized help, so contact me if you have further questions or want to set up a personal coaching appointment. Cheers!

What I’m suggesting is a Balanced Smoothie. The best part about a smoothie is that there are SO many modifications and variations, that I don’t think you could ever get sick of it. You can customize them by adding any ingredients you like – just be sure to keep it balanced by including the three necessities: Protein, Fat and Carbohydrate. Also note that this doesn’t have to be just for breakfast! Many of my clients stick with their eggs for breakfast, and they make this smoothie and have half as their morning snack and half as their afternoon snack. And also, as backward as this may sound, your balanced smoothie doesn’t even have to be a smoothie. If you don’t have a blender, just make a parfait with your ingredients.

Protein: Your protein will either be Greek yogurt (2/3 cup of a full-fat Greek yogurt. If you use regular (non-Greek) yogurt, then you NEED to add extra protein,) silken tofu (1/4 cup,) or one scoop of natural whey protein powder. Your smoothie should have a total of 15-20 grams of protein. You can always eat a protein source on the side (hard boiled egg, cottage cheese, lunch meat, etc.) if, for some reason, you don’t have a protein option to add to your smoothie.

Fat: Your fat with either be coconut milk (2 ounces or 1/4 cup,) heavy whipping cream (2 tablespoons,) peanut butter (a couple tablespoons,) half an avocado or coconut oil (a couple tablespoons.) If you use full fat yogurt, you can count this as your fat, but only if it has at least 10 grams of fat in the amount you’re adding to your smoothie. Your smoothie should have a total of 10-15 grams of fat.

Carbohydrate: This will be your fruit and veggies (yes, veggies!)  Keep your freezer stocked with frozen fruit so you’re always prepared, and add spinach for green color, antioxidants and fiber (it hardly affects the flavor!) Experiment by tossing in a tomato or two (I bet you won’t even taste them.)

Added Nutrition: I recommend adding in a big scoop of Dynamic Greens (or Dynamic Greens for Kids.) This a whole foods powder, for added nutrition that contains antioxidants, probiotics and has a touch of Stevia for delicious flavor. I find that people are able to add in more veggies when they use Dynamic Greens, because the sweet taste of the greens balances it out so well.

Three Birds, One Stone (Er,– Smoothie.) An easy way to get in you and your kids’ daily multivitamin, fish oil ANd probiotic supplements is to add them to the smoothie. Use a liquid fish oil, liquid probiotic and  powdered multivitamin, mixed right into the smoothie to avoid that extra step of swallowing a pill or getting your kids to take a chewable.

Smoothie Modifications and additions: For added healthy fat, fiber and texture, add flax seeds or chia seeds. For lactose intolerance, use your alternatives: rice milk, almond milk, soy milk and/or soy yogurt. Modify the consistency by adding more or less ice, milk or yogurt until it’s to your liking. Toss the ingredients together in the blender, or if you don’t have a blender, combine them in a bowl for a breakfast parfait.

Adult and Kid-friendly combos:

Peanut Butter Banana smoothie: half banana (fresh or frozen,) half cup Greek yogurt, two spoonfuls of peanut butter, a cup of spinach and a small tomato with one tablespoon of liquid fish oil and half scoop of powdered multivitamin.

Chocolate-Covered Strawberry smoothie: A cup of strawberries (fresh or frozen,) half cup Greek yogurt, half an avocado and a full scoop of chocolate Dynamic Greens with one tablespoon of liquid fish oil and half scoop of powdered multivitamin.

Berry Overload smoothie: Half cup blueberries and half cup raspberries (fresh or frozen,) 1/4 cup coconut milk, one scoop of natural whey protein powder, one scoop of Berry Dynamic Greens with one tablespoon of liquid fish oil and half scoop of powdered multivitamin.

Strawberries & Cream smoothie: A cup of strawberries (fresh or frozen,) half cup Greek yogurt, 2 tablespoons heavy whipping cream and one tablespoon of liquid fish oil and half scoop of powdered multivitamin.

The combinations are endless — come up with your own favorite and send it to me!

1) Conjure up a realistic plan. If weight loss is your goal, set a goal to lose a pound or two each week. You probably won’t drop 50 pounds in a month (and if you do, it’s not healthy, and likely not sustainable.) Figure out the details of how you will reach this goal. Will you limit your sugar and carbohydrate intake? Start an exercise routine? Eat breakfast? It’s okay to start with one of the above. Or maybe you focus on one goal at a time, and add a new one in each month. It’s tempting to be an overachiever, but know yourself and set goals that are realistic for you.

2) Make your goals specific. Instead of “I will eat healthier,” say “I will eat eggs for breakfast,” or “I will eat a balanced snack consisting of protein, fat and carbohydrates between all of my meals.” Instead of “I will exercise,” say “I will go to the gym before work on Mondays, Wednesdays and Fridays.”

3) Get accountability. Again and again, research shows that regardless of our goals, we are most successful when held accountable. I see this with my clients. My most successful clients are those who do a Full Year of Nutrition coaching instead of just a single appointment (although I do believe that single appointments are still beneficial to get on the right track.) Sign up for coaching appointments, or at least tell a friend or family member what your 2013 goals are.

4) Write them down. Something about writing things down seems to make them click and stick. Instead of typing it into the Reminders section of your iPad (although you can type it there too if you’d like,) pick up  a pen and write down your goals. Put that post-it on your mirror, fridge or front door to remind yourself of what you plan to achieve in 2013.

5) Make “Better Sleep” one of your resolutions. It may seem strange to have a tip for keeping a resolution be a specific resolution, but those who sleep better are more likely to stick to their goals. With enough quality sleep, you are able to think more clearly and have more energy to achieve the other goals you set. You’ll also have a stronger immune system, keeping you healthier overall. If you struggle with quality sleep, supplement with melatonin, and if that doesn’t do the trick, I bet Magnesium Glycinate will.

I hope these tips help you get on your way to achieving all of your health and wellness goals. Contact me if you need further suggestions or individualized recommendations.

Cheers to a healthy, successful 2013!

1) Skipping meals. It’s still a very common practice to go for prolonged periods of time without eating as a way to “save calories.” Let me go back to a point I bring up from time to time: it’s not all about calories (therefore this is not a wise strategy.) Eating consistent, balanced meals and snacks regulates blood sugar levels and supports metabolism while skimping on calories and skipping meals does the exact opposite. When we “fast” or deprive our bodies of the calories (energy) and nutrients that it needs to run efficiently, metabolism slows down in order to compensate for the lack of energy coming in. Think of it like a car with an empty gas tank — not only is it not going to run efficiently, but it’ll hardly run at all. When you give it gas, it will begin to run and when you put high quality gas in it, it runs best. This is why skipping any meal sets back any weight loss efforts and contributes to low energy levels. Eat a combination of quality protein, healthy carbohydrate and healthy fat every three to four hours to keep your blood sugars balanced, your cravings at bay and your metabolism working for you.

2) Believing inaccurate nutrition information and implementing ineffective strategies. It breaks my heart to see people diligently following a strict diet or putting restrictions on certain foods thought to be unhealthy, only learn they were doing it all wrong. A prime example of this is the “low-fat diet fad,” which was actually, (pun intended,) a big fat lie. I can’t tell you how many people I’ve coached, who have eliminated fat in their diets, only to find themselves gaining weight (read more on this here) and feeling lousy. Or, after seeing ads for “no calorie” products such as diet soda, they think they’re home free, so they down several of these each day. Just last week, a mom proudly told me she never allowed sweetened beverages in their home, until they *discovered* diet pop. When she heard diet pop was void of calories and sugar, she freely gave each member of the household a bottomless cup. To say she was extremely frustrated and appalled to find out that this is FAR from a healthy concept would be a complete understatement (but it explained her son’s weight gain despite her honest weight loss efforts.) We are all targets of misleading marketing strategies and have to be on the lookout as advertising campaigns try to brainwash us all.

3) Following a diet. Weight loss may be a side effect of a short term diet, but diets can have detrimental effects on long-term health. Furthermore, many people gain back the weight they originally lost and more. This is why I teach people how to implement healthy strategies for a lifestyle, not just as short-term fix. The healthiest diet of all is one that can be maintained over the long haul, has you eating real food and doesn’t eliminate any of the three macronutrients: Protein, Carbohydrate or Fat.

4) Using “healthier” versions of “not-so-healthy” products. That’s a nice way of saying, substituting junk for junk. An organic cake mix is not any better for your blood sugars, your metabolism or your weight than a non-organic cake mix. Diet pop is not any better for your body than regular pop (and actually may be doing more harm than the latter…) The same goes for low-fat cookies, crackers, cupcakes, muffins and all other refined, processed carbohydrates. Instead of asking which is the lesser of two evils, focus on eating real food. And splurging periodically on the “real thing” is better than constantly overeating it’s unnatural imitation (although I’m not an advocate for binges; I just think eating real food most of the time is a better approach to the alternative.)

5) The “one-size-fits-all” approach.  Don’t assume that what worked for Jim or Jane will work for you. Dave may be able to eat dessert after every meal without gaining a pound, while Mark gains three pounds just looking at a piece of cake.  Betty may be able to fast all afternoon with no cravings, while Judy craves sugar on the three hour mark after her last meal.  When it comes to our unique bodies, metabolism and genetics, we aren’t all created equal. What works for someone else may not work for you. This is why it’s so important to have an individualized health and nutrition plan.

It’s safe to say that most people do very well with the general concepts that I teach (which is why I provide free general nutrition information on this website, Twitter and Facebook,) but I’m amazed with how much more people are able to achieve their goals after they’ve met with me. If you’ve been falling into one or more of these traps that I’ve mentioned, know that there is a way out! Education and individualization may be all you need for you to get on the track to a healthier, more energetic and enjoyable life. If you’re ready to take it to the next level, feel free to contact me to explore options for starting 2013 right with an individualized, nutrition plan.

Thanks to a false-advertising job well-done, many health conscious consumers have been tricked into believing that Truvia is the same thing as Stevia. The (disappointing) truth is that, despite the fact that Truvia is marketed as a “stevia-based sugar substitute,” it is NOT equivalent to Stevia. Not even close, actually. Get this: The ingredient list for Truvia is as follows: Erythritol, Rebiana, Natural Flavors. Just three ingredients and Stevia isn’t even one of them. That right there should tell us something (for starters, not to trust the product manufacturer…which by the way is Coca-Cola teamed up with a company called Cargill…)

Let’s take a look at those three ingredients that make up Truvia:

1) Erythritol: A sugar alcohol which is made by processing genetically modified corn: This is the primary ingredient in Truvia. Sugar alcohols are notoriously known for their unpleasant side effects. Our bodies do a poor job at digesting sugar alcohols (which is why they are lower in calories,) but because they aren’t completely digested, they hang out in our intestines where they are fermented by colonic bacteria. The by-products of fermentation include gastric distress, diarrhea, cramping, gas and bloating. Yuck. That’s ingredient #1.

2) Rebiana: Half of one percent of Truvia is Rebiana. Truth is that the only reason Truvia can mention anything about Stevia is because Rebiana is derived from a Stevia plant. But, don’t be fooled: Rebiana is certainly not the same thing as Stevia. It is a molecule of the stevia plant. Furthermore, Rebiana is actually 400 times sweeter than sugar, but you’ll notice that Truvia is only twice as sweet as sugar. If you do the math, you’ll see that if a container of Truvia was divided into 200 parts, 199 of them would be Erythritol and only one would be Rebiana (which, again, isn’t even Stevia, but a mere molecule of the Stevia plant.) In conclusion, Truvia is mostly Erythritol with a touch of a molecule of Stevia. Ingredient #2.

3) Natural Flavors. What does that mean? That’s a good question, and your answer is as good as mine. As you may already know, the term “natural” is not FDA-regulated, therefore there are no standards when using this word. Maybe this is why you’ll find the word “natural” all over the packaging and promotion of Truvia—on their products, website and advertising campaigns. This is a perfect example of how the term “natural” is used to deceive consumers, as nothing about Truvia is natural. The makers of Truvia are very good at stretching the truth, along with other types of marketing deception, such as using pictures of leaves and the color green on Truvia’s packaging and website, making it look “natural” and oh-so-similar to Stevia. It’s no wonder that when most people learn that Truvia and Stevia are two dreadfully different products they feel as if a bomb was dropped.

So, there you have it: The truth is that Truvia is a true sugar alcohol. Truvia is 99.9% pure genetically modified erythritol and less than a half percent of something made from Stevia — just so they can lie to you. If you dare, experiment at home and you’ll find that this highly processed sweetener doesn’t even taste like Stevia. Such a shame.

I will take this last portion to address a few other misunderstandings:

*Sure, Truvia doesn’t have any calories (alike other artificial sweeteners,) but that argument doesn’t hold up because it’s not all about calories anyway. New research is showing that because your body can’t figure out how to metabolize these sweeteners (which is the very reason they contain no calories,) they are likely interfering with your metabolism and causing weight gain. This explains the phenomenon of people making a complete switch from sugary foods and beverages to artificially sweetened ones, yet not losing a single pound. So, please set aside the calorie argument when you are deciding which sweetener to use.

*Yes, I do realize that I’m telling you not to use Truvia, even though the Food and Drug Administration deems is to be “safe,” but I wouldn’t put my health in the FDA’s hands. They recognize other artificial sweeteners as safe too, but none have been around long enough to see long-term effects. With many, we are already seeing abundant cases of adverse effects in the short term, including migraine headaches, weight gain, gastric distress, diarrhea and vertigo.

*While I’m touching on Truvia, I may as well touch on a few others sugar substitutes that have recently appeared. PureVia is Truvia’s archenemy, made by Pepsi Co, of course, and you can guess that I’d skip that one too. Nectresse is brought to you by your favorite makers of the chemically-laden, Splenda (read my opinion on Splenda, here.) You’ll never guess Necresse’s main ingredient: the same one as Truvia, the lovely (sarcasm alert!) Erythritol. And as a side note, in addition to Erythritol, other common sugar alcohols, include maltitol, sorbitol, isomalt, and xylitol. Just avoid them all.

So, what should you use? Your best bet is to use real sugar, pure Stevia (ingredients are as follows: Stevia) or Dynamic Greens (a whole foods powder, sweetened with Stevia.) There’s no health advantage to using honey, maple syrup, brown sugar, raw sugar or agave nectar. They are all metabolized as sugar and are isocaloric, with the exception of agave necatar, which is 1 ½ times sweeter than sugar, and also contains 1 1/2 times the calories as sugar (so you’d better be using less of it than if you were using sugar!) Sugar, Stevia and Dynamic Greens are the only sweeteners I will use in my coffee or food, and, like anything, I’d advise using in moderation.

In summary, because of the recent awareness that sugar is harmful to our bodies (which really shouldn’t be a surprise to us,) there will continue to be more and more of these “miracle products” appearing. Everyone wants a “quick fix,” so, naturally (pun intended,) these products will look, sound (and maybe even taste) promising. Don’t be fooled. Play detective by reading your labels, and when in doubt, don’t put it in your body. Stick with less of the “real stuff.”

The only saying holds true, “Health begins in the gut.” When it comes to evaluating your health or beginning a new nutrition program, the most critical (and often overlooked) starting point is the gut: where digestion, absorption and elimination take place. It’s important to get it under control right off the bat as it plays such a vital role in metabolism, digestion and immunity. Newborn babies get their very first healthy bacteria in the form of bifidobacteria from breast milk, and it’s important that this isn’t the only time we are providing it to our body. Gut bacteria is essential to the digestive process and can boost our immune system by regulating the population of immune cells and preventing autoimmunity. A growing body of research is supporting the need for a greater focus on gut health. Gut bacteria plays a role in metabolism and weight by ensuring proper digestion, and a 2011 study in the Proceedings of the National Academy of Sciences suggest that active intestinal bacteria is essential for normal development and decreased anxiety levels. Another study suggests that gut health is essential for digestion and modifying gut bacteria may play a role in combating obesity.

Two key components that are beneficial for restoring, supporting and balancing gut health are probiotics (in the form of bifidobacteria) and glutamine.  Probiotics work at restoring healthy gut bacteria that live in the colon. I love how this article puts it: “Your lifestyle, of course, becomes the lifestyle of all the critters that live within you, and it’s in our best interests to keep them all happy.” That’s what probiotics do. Glutamine is an amino acid (building block of protein,) which helps to rebuild and maintain the structural integrity of the thin lining of the digestive tract, which is essential for healthy digestion, healthy immune function and overall health. The combination of glutamine and probiotics promote healthy intestinal lining and proper digestion by rebuilding that intestinal lining and restoring the good bacteria.

So what can we do to restore our gut health and promote a healthy environment for good bacteria to thrive?

• Take a daily probiotic supplement, either Bifido or Ultra Flora Plus (dairy free) for adults and Children’s Daily Probiotic for kids, in combination with Glutagenics, a glutamine supplement. These two supplements work together to restore, balance and support gut health. Click on product descriptions to see recommended dosing, or contact me with questions or to schedule a phone or Skype appointment for individualized recommendations.
• Include probiotics and fermented foods in your diet: Yogurt, Kefir (a dairy product,) Miso (made from fermented soybeans,) Kombucha (a fermented drink) and sauerkraut.
• Reduce the amount of refined carbohydrates, sugar, and processed foods you are putting into your body.

As a Registered, Licensed Dietitian with a somewhat “non-traditional” whole-foods, real food approach in a world that is saturated with mixed nutrition information, I am itching to have a louder voice.  My passion is to expose people to healthy nutrition— the truth on what this REALLY is and how it looks for you and me. I love busting nutrition myths and breaking down research-based information into simple, practical terms that people can understand and implement into their own lifestyle. That’s exactly what “Low-Carb Conversations” is all about; therefore I couldn’t think of any show that would be a better fit for me. It is the perfect outlet for expressing my views on the latest health buzz from both a Registered Dietitian standpoint and as a real person striving to live the healthiest life I can. Listen to Episode 50 where we hash the latest headlines around obesity, meat and the Paleo diet, while staying tuned for tomorrow’s new episode (my first as a new co-host!) As Jimmy always begins each show: Pull up a chair, grab a cup of coffee and let’s talk!

I have some exciting news to share! I am one of eight finalists to be the cover of Women’s Running magazine. Read my full profile and cast your vote here: http://womensrunning.com/covermodelcontest. (ps—my aunt just discovered that you can vote once PER day through August 15th!!) You can read more about my journey as a runner in my interview with Twin Cities in Motion: “20 Questions: Miles of Answers” :)

Whether you are a runner or not, I would love for you to share in my excitement. For me, finishing my first marathon was a moment of self-realization  — that it’s possible to do ANYTHING in this life, when we put our minds to it and make our actions match our dreams. I haven’t always been a runner, and as life continues to change, I anticipate eventual changes in my life as a runner. I may not always be a marathon runner, but I will always enjoy running, as a way to bring peace to my mind and keep my body and soul healthy.

As important as running is, I firmly believe that exercise (and running) go hand-in-hand with nutrition. As a Registered Dietitian, I’m passionate about achieving a balance of exercise and healthy eating in my life and the lives of people I work with.  My motto is “everything in moderation,” which means we can splurge by running a marathon and having our favorite dessert every now and then. I believe that being in tune with your body through both healthy eating and exercise is a lifestyle that anyone can practice and love.

Thank you for all of your continued support in my journey. I certainly couldn’t do this life alone!

Life doesn’t always go as planned. Neither do my runs. My favorite time to run is first thing in the morning. I love starting my day on the right foot (well, both my feet, actually.) But lately instead of running in the dark of the early morning, I’ve been getting into work earlier so I can soak up the sun on late afternoon/evening runs.

Today was National Running Day. I’ve been talking and tweeting about it all day, working it up in my mind so much that all I’ve wanted to do is get home, put on my running shoes and get out there. I got home later than planned and because of how exhausted (and fairly hungry) I was, I came close to skipping my highly anticipated run. But I’m stubborn. And I’m a runner. So I ate a small plate of food, a handful of pumpkin seeds, put on my running shoes and wished you all well before I took off. 

Of course I hadn’t checked the weather, and after a mile I noticed the clouds getting dark. It seemed ridiculous to consider turning around since I was out now (the hardest part is getting out the door), —so I wanted to clock in at least six or seven miles.

My plan was to end my run at the beach, where I could stretch, relax and enjoy a peaceful sunset in the solitude of the lifeguard chair. Well, that didn’t happen. At mile two, it started down-pouring to the point where I couldn’t even see where I was going because of all the water in my face. My vision was blurry, my hair was drenched, my waist pack carrying my phone was soaked and I was definitely failing at keeping my iPod and GPS watch dry. So I ducked under a tree, and prayed for the best.

After nearly an hour, the sun started to peek out again and the rain let up. I was chilled by the time I got home, so I took a steaming hot shower, put on my sweats and enjoyed my overdue dinner (fish and veggies with butter.) I felt a bit frustrated crouched under that tree, arms folded across my body  in attempt to keep in the heat, watching the cars drive by and the rain pelt the ground.

I was mad at myself for bringing my unnecessary electronics because had I been on a “naked run” I knew I’d still be running. I felt helpless because I was so close, yet so far from where I wanted to be (which could be a metaphor for life…) But instead of holding onto those feelings, I decided to dwell in the peace of that moment. I smiled as I wiped the water off my screen and read an encouraging tweets from @katiemuehe, @brandonrevels and @4ReneeDudley, a few fellow tweeters who I have yet to meet. Instead of thinking of the places I wanted to be, the things I could be doing (and the food I wanted to make) I decided to be still and just be. (*sigh*) :)

Tonight didn’t go as planned. I didn’t get my miles in and I didn’t get to enjoy a sunset in the lifeguard chair. But that’s how life goes sometimes. You go with the flow. You roll with the punches. A bump in the road comes and you either cruise right over it or make an alternative route. Running continues to teach me lessons, every day, and sometimes I hardly stop to notice. Tonight, I chose to notice. And I’m thankful that I did.

Many people ask me for the recipe for my egg bake, so it’s been on my mind for a while because to be honest, I’ve never followed a recipe! I usually just whip a half dozen to a dozen eggs together and throw into a pan with whichver veggies I have on hand (usually spinach, tomatoes and/or other random leftovers.)  I always add a healthy fat (either heavy whipping cream or coconut milk) and a half cup to a full cup of cottage cheese. Sometimes I sprinkle in some cheese, flax seeds and/or chia seeds. It’s quite random but it seems to always turn out great! Regardless, I know that it helps to have a recipe to start with when trying new things, so tonight I set out to establish an egg bake recipe. I’m giving you my final recipe, but below I will elaborate and explain possible variations since I think it’s nice to know that you have options!

Dietitian Cassie’s Egg Bake Recipe:

Ingredients:

• A dozen eggs
• One (5-8 ounce) bag of chopped, fresh spinach
• 1/2 cup of cooked vegetables (chopped broccoli/cauliflower or peas, carrots, corn)
• 3/4 cup chopped fresh tomatoes or chopped sun-dried tomatoes
• 1 cup full fat cottage cheese
• 2 Tbsp.  heavy whipping cream
• Butter or olive oil (to grease pan)
• Salt and pepper to taste

Directions:

• Preheat oven to 350 degrees.
•  Grease a casserole (I use a 9″ x 13″) with butter or olive oil.
• Beat eggs in a bowl and add spinach, tomatoes and cooked vegetables.
• Bake for about an hour or until the top is lightly browned.
• Sprinkle with shredded full-fat cheese, salt, pepper and/or flax seed, if desired.
• Cut into six squares and either serve your family their meal or portion and refrigerate or freeze for quick, healthy breakfasts or snacks.

Variations and Observations:

• I notice that when I coat the pan with butter (verses olive oil,) the egg bake doesn’t stick to the pan as much.
• Fresh or frozen spinach can be used. I prefer fresh, but for no reason in particular :)
• The sun-dried tomatoes get a little burnt but they offer a sweeter taste than fresh tomatoes. I really like either!
• You can use 1/4 cup coconut milk instead of the heavy whipping cream if you prefer the tropical taste. It’s tasty :)
• Be careful how much flax seed you add — I can tell the egg bake gets a big dry when I overdo it on the flax!
• It may be tempting to cut into eight slices since the squares are so large, but each serving would only have an egg and a half. I normally have (and recommend to my clients) 2-3 eggs at breakfast each day, so I strongly recommend cutting it into six slices. If you think the squares are too large, use a smaller pan. (They get somewhat thin in the 9 x 13 pan.)
• Experiment all you want! It usually doesn’t have a ton of flavor, but that’s where the fun comes in: top it with salsa, sliced avocado, guacamole, spices or even hot sauce if you like!

The great thing about an egg bake is that it’s already a balanced meal.  The eggs provide the protein, the vegetables are the carbohydrate and the heavy whipping cream or coconut milk and butter and/or cheese provide healthy fat. When I want something to eat with it, I usually have a half cup of berries or half of a sweet potato. Please let me know your favorite variations!

With vegetarianism steadily becoming mainstream and embraced by many, chances are you’ve met a vegetarian, read something about it or at least wondered what the hype is all about. According to the Vegetarian Resource Group, the number of people following a vegetarian diet is 6-8 million, up from 0.5-2 million in 1994. My friends, family, Facebook friends and Twitter followers are certainly intrigued by this trend. Being a Registered Dietitian and somewhat of a vegetarian myself, I receive numerous questions regarding this topic on a daily basis. Is it hard? Is it healthy? Do you only eat vegetables? How do you get enough protein? How do you have energy to run marathons and lift weights? Should I be a vegetarian too?

I’m not here to convince you to stop eating meat cold-turkey (no pun intended) or to defend why it’s the healthiest diet in the world. The truth is, it might not be right for everyone, and it can actually be very unhealthy if not done correctly. I’ll tell you my story, how I went about doing it all wrong and how it fits into my current lifestyle as a busy working woman and marathon runner. Whether or not you are open to becoming a vegetarian, my hope is that it will at least open your eyes to a lifestyle different from your own.

My nutritional regimen isn’t consistent with any of the coined terms of the vegetarian lifestyle; I’m not a vegan, pescatarian, flexitarian or lacto-ovo vegetarian. Instead, I found what works for me and I eat what I choose to eat. I choose to include fish, cheese and Greek yogurt, but don’t drink regular milk. I didn’t eat eggs at all for the first couple years, but now I eat three to five eggs each day and have noticed a significant increase in my energy levels because of it (and no increase in my cholesterol levels—I’m not concerned about the cholesterol in the eggs. Stay tuned for upcoming post on this topic.)

At every meal and snack, I focus on incorporating all three food groups at every meal and snack:  Protein, carbohydrate and healthy fat. The combination of the three is what contributes to satiety, energy, balanced blood sugar levels, decreased cravings and supports metabolism. Many of you wonder if I eat Paleo — the truth is that I follow many concepts that are in line with the Paleo Diet, but I do still incorporate a some dairy and very occasionally, grains. I mainly focus on eating real, whole foods, and being sure to include plenty of healthy fats and protein, while sticking with nutrient-dense carbs (mainly vegetables and fruits.)

Breakfast

Nearly every day, I eat eggs for breakfast. A typical reaction to this is: “Don’t eggs raise your cholesterol!? How many eggs do you eat each week!?” These are common concerns, but the truth is that dietary cholesterol does not raise cholesterol. It’s also true that the majority of the nutrients and healthy fat are found in the yolk of the egg. Therefore, I will never throw out the egg yolks, nor purchase any type of egg white or fake egg product. And to answer the question, I eat a couple dozen eggs each week :)

Snack times are a few of my favorite times of the day! I get excited about having healthy, balanced snacks between meals, not only because I like to eat, but because they give me energy :) I eat a morning, afternoon and bedtime snack.

Snacks keep my metabolism revved up and my blood sugars stable, giving me brain power to focus and make it through the day without being hungry. My protein at snacks is typically a hard-boiled egg, full fat cottage cheese, or, if I don’t have tuna or egg salad for lunch, I will bring a half-cup serving of one of these for snack time. I love snacking on nuts too, so often times I will have a handful or two of nuts for my healthy fat, or a couple spoonfuls of natural peanut butter. My carbohydrate source is always fruit, veggies or yogurt. An easy, already-balanced snack is full-fat Greek yogurt, because it contains carbohydrate, healthy fat and protein. I add Dynamic Greens (a stevia-based whole foods powder) for flavor and a little extra nutrition (antioxidants, probiotic, fiber.) Strawberry-Kiwi is my favorite flavor :) Another option for an on-the-go snack is the UltraMeal balanced snack bars. I prefer to have real food, but I do keep a stash of these in my desk drawer and gym bag for those times when I’m in a pinch, and need something balanced that will keep my blood sugars stable and hold me over until I get my hands on some real food. These are pretty balanced, but don’t have quite the fat content I’d like at snacks, so I keep some individually packed nut bags with these, and have a bar with a bag of nuts together for a balanced snack.

Sometimes for snacks, I even use a dinner leftover and re-heat it for a snack (such as the pictured stir-fry with shrimp and veggies.) My dinners are already balanced with carbohydrate, protein and fat, and it’s easy to throw together a cup serving into a tupperware!

Bedtime snack is the only time of day when I don’t eat (or recommend) having protein (unless you exercise right before bed.) Because of the fact that protein increases your metabolism, it can greatly interfere with sleep if you include it in your bedtime snack. I always have a carbohydrate and fat source before bed, such as bananas and peanut butter, or a pear sauteed in coconut oil and topped with cinnamon and walnuts (YUM!) (pictured below.) Another favorite of mine is a cup of berries (fresh or frozen) topped with a couple tablespoons of coconut milk or heavy whipping cream. With the frozen berries, it’s like a sorbet! But you can always keep it simple, by having a whole foods based carbohydrate with fat (like pictured: a small clementine and a half or whole avocad0.)

I hope this post gave you lots of new “real food” meal and snack ideas and a little glimpse into my daily nutrition :)

Tonight I had the desire to make pancakes (yes, pancakes for dinner!) — but don’t be fooled by the picture! These are not your traditional, carb-heavy pancakes. This is a recipe that I invented in my kitchen tonight, and it’s one that will certainly be used again! My favorite thing about these pancakes is that the pancakes alone are a balanced meal (protein, fat and carbohydrate!)

Ingredients (makes 6 large pancakes)

• 6 organic eggs
• 2 cups milk of your choice (almond, coconut, soy, etc.)
• 1 1/2 cups flour of your choice (almond, coconut, wheat, etc.)
• 2-3 cups spinach
• 1/2 stick real butter (use 1/4 in the batter &  the rest for frying)
• - whole milk cheese (optional, use up to 1/2 cup)

    Add-in options

• -Flax seed (up to 1/4 cup)
• -Chia seeds (up to 1/4 cup)
• -1 teaspoon Stevia

My goal with these pancakes was to get plenty of protein — and I wanted to use up my leftover half bag of spinach :) You can modify this recipe as much as you want, adding in other veggies, cottage cheese or even pureed pumpkin or a nut butter! But be sure to use enough eggs (or you could sub protein powder for some of them.) Be creative :)

For a lot of us, this holiday has become yet another excuse to gorge on foods that are high in carbohydrates and trans fats, such as nachos, cheese dips and margaritas.

Add a nutritious twist to your fiesta with a healthy guacamole dip as a way to incorporate some healthy fat and veggies. Many seem to be intimidated by avocados, but guacamole is one of the simplest recipes to make — and — it’s easy to customize by adding anything you’d like to spice it up, add flavor and alter the consistency.

Guacamole is as simple as this:

Peel and mash avocados into desired consistency (smooth or keep it chunky.) Mix in some lemon or lime juice for flavor and then some chopped tomatoes, onions, garlic, salt and pepper to taste. You can even make a zesty fruit guacamole with mango and apple pieces. Or you could fold in chopped toasted or candied nuts, like pecans. Chill for a half hour or so for a nice cool dip or topping.

Voila! You’ve got a a tasty, healthy fat to dip your chips —er, veggies, into!

Happy Healthy Celebrating!

Rules if you accept this challenge. No TV. Blackout-May. Nothing to eat that was not on a tree, from the ground or free range (meats/fish)

— BT (@BT) April 20, 2012

This challenge was presented by @BT on Twitter. I am now offering it to you, in hopes that you will join me in something that has the ability to change your life. Before you “X” out of this page, stop and consider what may hold you back from accepting the invitation. What’s the worst that could happen? Sure, it might be difficult. Yes, you might have cravings. Certainly, at times you might get frustrated. But, you might begin to change your body and your life. I believe we can do anything for a month. The month of May is 31 days. Think of it as a treat to yourself. It will be time of purifying your body and brain. Thirty-one days of no toxic, processed foods and no toxic television. A time of refreshing and renewing. You might never want to go back.

Are you willing to take the risk? What do you have to lose?

If you’re hesitant about accepting the challenge, I can relate. When I first saw it on Twitter, I blew it off without considering it. However, for some reason, it kept popping up in my mind. I tried to pinpoint why I couldn’t let it go and why I was holding back. I thought about what this would look like for me — a dietitian and athlete, who strives to live a balanced lifestyle. I don’t ever watch TV, so this part wouldn’t be a challenge. Ironically (being a dietitian and all,) it was the nutrition part that made me hesitant. When it comes to a clean, healthy diet— although I’m a dietitian— I’m certainly not perfect. I try to practice what I preach by eating whole, fresh, real foods and not relying on packaged, processed foods, but I probably eat more processed foods than I realize.

Start with the basics. 

My plan (at least for the beginning of the month) is to stick with the basics. Breakfast will consist of either eggs cooked in coconut oil with frozen veggies and spinach, or oatmeal with peanut butter and a hard-boiled egg. Lunch will be either tuna or egg salad with whole fruits, veggies and nuts or avocado. I think dinner will be the greatest challenge for me: my goal is to try 2-3 new healthy recipes each week. Due to the overused excuse of “being busy,” I don’t cook meals from scratch as often as I’d like. For Blackout May, I’m going to particularly focus on cooking dinner meals. Not only will I have control over all ingredients, but improving my cooking skills has been on my “To-Do List” for quite some time now. Plus, dinner leftovers will  be nice to have for quick, healthy work lunches.

I anticipate my greatest challenge will be eliminating sugary syrup in my coffee. I order my soy lattes with “1/3 pumps” of flavor syrup just to sweeten them up a touch.  This month I will be ordering soy lattes without flavoring, which just may contribute to discovering the true coffee connoisseur in me. :)

I’ll be tweeting and blogging about my progress and findings as I take on this challenge for the month of May. I will also be following up this post with a more detailed list of which foods are fair game and which are considered to be processed. You can follow me on Twitter @dietitiancassie — #tvjunkfoodblackout is the hashtag that is being used by myself and others choosing to partake in the challenge. So let’s start immediately tomorrow. Let’s do it flamboyantly. No exceptions. Be ready to change your life!

Are you in? What do you foresee will be the greatest challenge(s) for yourself?

1) Eat greener and cleaner. Focus on increasing your consumption of green foods, such as leafy greens, fresh vegetables and fruits in your diet.

2) Eat local. Grow your own food (you pick up a tomato kit for around 10 bucks) or support your local farmer’s market. You’ll eat fewer chemicals and it’s better for the environment because it reduces fuel for transporting. Check Local Harvest to find organic food grown near you.

3) Choose foods with minimal packaging and/or buy in bulk. This saves money and waste. Just be sure to portion out foods that come in large bags so you’re not tempted to eat until the bag is gone.

4) Buy a water filtration system and drink your tap water instead of purchasing bottled waters. Bottled waters are expensive and require a lot of plastic and transport. Tap water is cheap, readily available and already safe to drink—but if it eases your mind to have a filtration system, it’s better for the environment and more cost effective in the long run.

5) Bring your own travel mug to the coffee shop. If all coffee drinkers did this from time to time, we’d be sparing a lot of paper cups. As an incentive, many coffeehouses offer a discount to anyone who brings their own. In honor of Earth Day, if you bring your own travel mug into a  various coffee shops, they’ll fill it with their gourmet coffee for free.

Happy Earth Day!

The Animal Cracker: A well-known kid-friendly snack that makes both kids and adults smile, presented in the shape of friendly circus animals in fun, colorful, strategically marketed packaging.  I used to be a fan of these critters, too. I don’t mean to rain on their parade by bashing them on their very own holiday, but I do want to make you aware of other snacks that are healthier options for your body, brain and waistline. If you insist on partaking in this holiday, I’d like to provide a few ideas of how to incorporate this ubiquitous treat by pairing them with other foods that make for a more balanced snack.

I call them a “treat” because in reality, animal crackers are pure sugar with very few nutrients. Animal crackers, like any carbohydrate, convert to glucose (sugar) the instant they reach your bloodstream, therefore they have the ability to spike your blood sugars if eaten alone, which sets you up for mood swings, cravings and weight gain (Didn’t realize the animal cracker was so powerful!?) But if you insist on celebrating this holiday, then pair a handful of them with a healthy fat and quality protein source for a more balanced snack. Here are a few ideas (keeping the PFC (Protein, Fat, Carb) concept in mind:

• Handful of animal crackers, handful of nuts and a hard boiled egg
• Handful of animal crackers dipped into peanut butter with a cheese stick
• Small bowl of cottage cheese topped with animal crackers and slivered almonds
• A few slices of deli meat with animal crackers with almond butter spread

An even better choice would be to replace the animal crackers with a nutrient-packed carbohydrate source, such as a piece of whole fruit or fresh vegetables. I would recommend one of these snacks:

• Apple slices with almond butter and a hard boiled egg
• Half a cup of tuna salad made with real mayonnaise and a handful of grapes
• Turkey with avocado spread wrapped around a pickle
• A clean beef stick (such as Simply Snackin‘s) with raw veggies dipped in cream cheese

Celebrate this day by pairing the special treat of animal crackers with a healthy fat and protein, or leave them with the rest of their animal family and opt for a nutrient-dense, balanced snack! For more snack ideas, check out my Real Food for Real Kids (Snack Ideas.) 

Fill baskets with fun stuff. Easter is the second largest candy-giving holiday, next to Halloween. Go against the grain and fill the kids’ baskets with non-candy items, such as school supplies and granola bars. My “Easter bunny” used to fill our baskets with necessities like socks and underwear. Before we could get disappointed, we’d find something fun like a movie ticket or a packet of the ubiquitous marshmallow Peeps. We’d usually have a little candy in our baskets, but it was never the primary focus. This is a smart approach—enjoy candy in moderation but don’t make it all about the sweets.

Cross Protein, Carb and Fat off your plate. When having a big meal with family or friends, chances are there will be lots of choices and lots of carbs. Before you begin to eat, be sure you’re including a good source of protein and fat—carbs are easiest to come across. Protein and fat will facilitate stopping when full and help you resist reaching for Easter candy later on. Choose a quality protein—if you eat meat, this may come in the form of Easter ham and if you don’t, there should be plenty of colored eggs to pick from. Your fat source might be the butter you spread on your bread, a handful of nuts from the bowl on the table, or, better yet—the avocado you stashed in your purse or pocket (A+ for portability!) Carbs are easier to find—that dinner roll you could probably go without is a given, but the healthier choice is to load up on veggies—cooked, in a salad, or both.

Celebrate the Reason. Enjoy your food, and treat yourself to a sweet or a few pieces of candy, but keep the focus off your food. Take some quiet time to remember why you are celebrating this holiday: *He is Risen.*

Do you think there might be a connection between this low-fat, sugar substitute craze and the rising rate of obesity? Doesn’t it make you wonder how foods that taste so sweet can have no negative effect on the body? Well, that might not be the case after all. Although these sweeteners don’t contribute calories, research is finding that they may interfere with metabolism—causing it to slow down. These substances may alter our metabolism and the way our bodies store fat.

I’ve always wondered why people aren’t losing weight by consuming these “calorie-free” products. I’ve had clients who normally drink a 12-pack of soda each day, make a complete switch to diet soda, yet don’t lose a single pound. There have been theories relating psychology, claiming that consuming foods said to be lower in calories subconsciously cause us to consume more of others later. I can see this: I mean, how can one ever be satisfied with a half cup serving of  ”fat-free” ice cream? Something about all of this never seemed to add up for me. This newer research suggesting that there may be more to metabolism than the calories in/calories out energy balance model seems to make sense. It also makes sense that ingesting chemical compounds interferes with your body’s metabolism, causing it to run slower than usual, which is why people aren’t losing weight like these products promise.

The original intent behind artificial sweeteners was that because your body doesn’t know how to metabolize them, they don’t contribute any calories. With this “magnificent” discovery, artificial sweeteners started being added to various foods (in place of sugar or fat) to reduce the caloric value. You can find them in products like diet soda, light yogurt, powdered drink mixes, canned fruit, ice cream, chewing gum and even multivitamins. They are usually in products that flaunt eye-catching terms like: sugar-free, light, lower calorie, diet, reduced sugar, or the one I dislike most: SKINNY. The only natural, non-chemical sweetener is Stevia (an herb.) Give that one a try (it’s sweet so you don’t need more than a pinch!) and avoid sucralose (trade name: Splenda,) aspartame (trade name: Equal,) and saccharin (trade name: Sweet’N Low.) (My clients and I love using Dynamic Greens, a stevia-based, whole-food powder that sweetens and adds nutritional value to foods like plain (full-fat) yogurt, cottage cheese and even coffee.)

So what should we do with the mix of information? Until we have definite answers about these additives, here are five of my top recommendations:

Think in a new way. Because we have been brainwashed by marketing campaigns for so many years, we need to change our mindsets and how we think about food. Start by remembering that your body was designed to metabolize food, not chemicals. It is better to eat a little bit of the real thing than a lot of the fake thing (chemicals.) Think of eating as a way to give your body energy because that’s exactly what you are doing every time you eat. Choose to fuel with foods that are high in nutrients and low in additives and chemicals.

Choose “normal” foods and ditch your “skinny latté.” I’m suggesting you stop buying anything “light” or “lower” in fat or sugar. Buy full fat yogurt and cottage cheese. If you need to sweeten it, add some Stevia or Dynamic Greens. If you want to have ice cream as a treat, eat a little bit of the real stuff. Research is also showing that we tend to actually eat more of the “light” stuff because it’s not as satisfying. If you need sweetener in your coffee, try Stevia or use real sugar (in moderation.) If I’m at a coffee shop and don’t have any Stevia packets on hand (you can pick these up in the natural section of the grocery store,) I ask for “1/3” of the syrup pumps (“half pumps” is common coffee-shop lingo, but it’s still more sugar than I’d like in my coffee.) Take control over what is being added to your beverages and what you are putting in your body.

Say “good riddance” to your soda. Or pop. Or cola. Regardless of what you call it, both regular and diet are toxic and should be avoided like the plague. Diet and regular sodas have both been linked to kidney damage, cancer, obesity, hypertension and countless other health risks. If you are the type of person who drinks either type of soda, one of the best choices you can make for your health is to give it up immediately. That being said, I’m going to answer the question a lot of you may be thinking: I am not by ANY means endorsing soda consumption, but if you choose to go against my advice and drink it anyway, regular is the lesser of the two evils (although it is evil, nevertheless!) The reason is because regular soda is made of real sugar, which your body knows how to metabolize. The catch is that if you don’t immediately utilize the 67 grams of sugar in that 20 ounce bottle for energy, your body stores it as fat. To burn off 67 grams of sugar, you would have to walk at a moderate speed for about an hour—I’ll leave it to you to decide if it’s worth it. Sure, diet soda doesn’t have any calories (because your body doesn’t know how to digest it.) Instead, it contains loads of chemicals in the form of artificial sweeteners which are toxic to your body for reasons that go far beyond interfering with your metabolism. Your best choice is to stick with clean, pure water or for something with natural flavor, try seltzer with fruit or an herbal tea.

Lose weight in a healthy way. Instead of looking to products that promise fewer calories and fat, if you want to get to a healthy body weight, do it in a natural way. Cut back on your portions, increase your activity level (e.g. exercise!) and eat real, whole foods every few hours. Once you are in this pattern, your metabolism will heal and learn to run efficiently once again and your body will naturally try to get back to a healthy weight by shedding excessive pounds.

Keep it simple. As always, I like to end with saying this because it’s true. Don’t buy into the marketing tactics for “fake foods” that are low in fat and high in sugar and artificial substances. Eat the real stuff, and eat it in moderation.

Avocados: Technically a fruit, avocados are packed with nearly 20 vitamins, minerals and phytonutrients. They are also an excellent source of heart-healthy fats. Slice ‘em and add to salads, mash ‘em to make guacamole or eat ‘em with a spoon, straight out of their own “natural container.” A great, portable healthy fat!

Asparagus: A fresh spring vegetable known for its digestive health and anti-flammatory properties. Commonly served with the tops chopped off, but feel free to leave ‘em on! Every part of this vegetable is delicious and nutritious. Enjoy asparagus raw, steamed, sautéed, stir fried or mixed with other vegetables, beans, poultry or seafood. Drizzle with melted butter.

Kiwi: This sweet tropical fruit is packed with antioxidants and did you know the kiwi contains twice as much vitamin C as an orange!? Known for its fuzzy brown exterior and emerald green flesh, the kiwi is juicy, refreshing and can be eaten with or without the peel, alone or mixed in salads, smoothies and desserts. Toss one in the blender with your Balanced Smoothie, or slice it up for a nice, healthy carb.

Spinach: Popeye was certainly onto something with his love of this nutrient-dense food. Spinach is loaded with vitamins and minerals for gastrointestinal health, flavonoids, antioxidants, and is an excellent source of iron. Wash thoroughly and use as the base of your salad, add to sandwiches, lasagna or smoothies to make them leprechaun green. I always pack a lot of spinach into my Egg Bake.

Sweet Peas: Like the name proclaims, this vegetable is not only starchy, but sweet at the same time. These legumes are rich in phytonutrients, antioxidants, minerals, vitamins and protein. One cup has more protein than two tablespoons of peanut butter! Enjoy raw in the pod, cooked as a side dish or handcraft your own sweet pea soup.

Dynamic Greens: Not a food, but a superfood formula made with whole vegetable and fruit concentrates. Dynamic Greens is an easy-to-mix powder, loaded with all of the nutrition from fruits and vegetables: fiber, antioxidants plus some probiotics and a sweet flavor too. Mix into full fat Greek yogurt for flavor and added nutrients or add a scoop to your Balanced Smoothie for extra nutrition. Sweetened with Stevia (a plant-based sweetener,) it adds delicious flavor without any added sugar or chemicals found in other sugar substitutes. Add flavor to your Saint Patty’s Day with Dynamic Greens and try making a Shamrock Shake substitute with full fat Greek yogurt and the original mint flavor of DG.

And of course, although it’s not a “food,” it’s consumed by many in celebration of this holiday and deserves to be mentioned:

Green Beer: Although a traditional part of many St. Patty’s Day celebrations, green beer is not a suggested nutrient-dense food :) High in calories and carbs, green beer surely won’t help with any weight loss goals and may even make you feel weighed down and bloated. But of course, if you do choose to kick back few green ones, enjoy in moderation.

As you celebrate, I challenge you to try each of these green foods! Feel free to leave the beer and Shamrock Shakes for the leprechauns :)

And how could one of those benefit me?

Registered Dietitians are food and nutrition experts, nationally known to be credible for providing nutrition information. It’s a long road to obtain the Registered Dietitian (R.D.) credential. To become an RD one must:

• Complete a bachelor’s degree in Nutrition or Dietetics
• Complete an American Dietetics Association (ADA)-approved dietetic internship (a rigorous program about a year in length that provides field experience across all areas in dietetics (and, in fact, only about 50% of individuals who apply for internships are accepted into one)
• Pass the national, comprehensive written Registration exam.
• Once the above steps are completed, RDs must keep their credentials current with continuing education credits.

That’s the bare minimum—meaning the fun doesn’t stop there :) RDs can go on to receive licensure and additional credentials in specialty areas. RDs work and specialize in a variety of different areas, ranging from clinical (hospital) nutrition, corporate wellness, community and public health settings, sports nutrition, and research areas (just to name a few.)

What’s in it for me?
Registered Dietitians can work closely with you to help you meet your health goals. Nutrition plays a vital role in one’s overall health, and what you eat affects every part of your body and your life. Whether your blood lipid panel could use improvement, you are on a quest for weight loss, you desire more energy (who doesn’t?) or to heal a specific condition, a Registered Dietitian can help you through each of these processes. You will sit down together, cover your personal health history, establish realistic goals and receive the education you need to achieve them.

RD Wanna-Bes
Beware of other professionals who are not Registered Dietitians, but may freely provide nutrition information out of their scope of practice. Chances are, everyone will try to give you their two cents about nutrition. A recent study even tells us that doctors, one of our most trusted health experts, often times have only a course or two in nutrition (only 32% of medical schools require a nutrition education course!)

Personal trainers are experts in the field of health and fitness, but unless they have the “RD” credentials, it is out of their scope of practice to provide any nutrition advice including assessment of dietary practices, making recommendations or formulating meal plans for their clients.

“Nutritionists” may claim to be nutrition experts, and some may be (especially those who are licensed)—but unfortunately the term “nutritionist” is unregulated and therefore has been adopted by many who lack accreditation. In reality, “nutritionist” and “nutrition consultant” are terms that anyone can choose to call themselves, so it is important to be on the defense. The only exception is that a “Licensed Nutritionist” does require a master’s degree in nutrition and 900 hours of field experience, so if you are putting your faith in a nutritionist, make sure it’s one who is licensed.

The bottom line is to know the qualifications and credentials of who you are trusting to provide you with nutrition information. The foundation for the information provided by dietitians is evidence-based research and can be trusted above any nutrition advice received elsewhere.

Official definition of an RD:
The Academy of Nutrition and Dietetics defines an RD as: “a food and nutrition expert who has met academic and professional requirements including:
• Earned a bachelor’s degree with course work approved by the Academy of Nutrition and Dietetics’ Accreditation Council for Education in Nutrition and Dietetics (ACEND). Coursework typically includes food and nutrition sciences, foodservice systems management, business, economics, computer science, sociology, biochemistry, physiology, microbiology and chemistry.
• Completed an accredited, supervised practice program (internship) at a health-care facility, community agency or foodservice corporation.
• Passed a national examination administered by the Commission on Dietetic Registration.
Completes continuing professional educational requirements to maintain registration.

Visit www.eatright.org for more information.

Plan ahead. It doesn’t take long to toss a few food items into a cooler before you head out the door…but it does require you to plan ahead.

Portable foods. Fill your fridge with portable foods like cheese sticks, hard boiled eggs, yogurt, fresh fruit and veggies. Pack sandwiches ahead of time—keeping in mind that they don’t need to be boring! Let your kids choose from a list of options: tuna, turkey, egg salad, chicken or peanut butter and fruit preserves (a better alternative to jelly.) If your child isn’t a sandwich fan, prepare a dish ahead of time that can be enjoyed cold, such as pasta salad or even chili. If you have access to a microwave later on, you can get more creative with foods that may be more traditionally thought of as dinner meals, such as lasagna, beef and vegetable stew, chili or a casserole. Foods like these can be made in batches ahead of time, frozen and taken out as needed. Dinner leftovers can also be saved for lunches or afternoon snacks. Whole fruits, fresh vegetables, and mixtures of nuts are portable and easy options that add substance to meals while packing in nutrients.

Keep it simple. When in doubt, focus on keeping things simple by going back to the basics of healthy eating. With the widely varied mixture of nutritional information available, it can be confusing to know what to eat and feed your kids— especially when you’re busy. Serving real, whole foods will never be a fading trend, and you will always have the most control of your food when you make it yourself. Strive to include a protein, carbohydrate and fat choice at every meal and snack.

All in all, it is comforting to know that restaurants are making positive changes to benefit the health of you and your children; however you will always have the most control when you pack it yourself.

Nutrition information has never before been as accessible as it is today. We have easy access to the internet, television and magazines, along with countless diet books and weight loss programs everywhere we turn. It’s not surprising that we often times find ourselves lost and wondering what to believe. Everyone has their own definition for “healthy.”  On top of the widely varied mixture of information out there, nutrition is a field with information that is constantly changing based on the latest research studies. It’s important to turn to the right places when seeking nutrition advice.

This nutrition month, my advice is to focus on keeping it simple by bringing us back to the basics of healthy eating. Let me explain what I mean by “keeping it simple”  below:

Every single meal and snack should include a protein, fat and carbohydrate. There are three macronutrients: carbohydrates, protein and fat. They all serve a specific purpose, therefore (despite what you may have heard,) none of them should be avoided.  Including all three every time you eat provides your body with the proper balance it needs to function most efficiently.

Carbohydrates are your body’s main fuel source and account for the majority of calories we ingest. The best carbohydrate choices are non-starchy vegetables—these provide the greatest amount of nutrients for the least amount of calories and can be consumed in unlimited amounts. Think broccoli, cauliflower, green beans, asparagus, spinach and leafy greens.  Other carbohydrate sources that can be included (but not in unlimited amounts) include fruit, sweet potatoes, legumes, beans; and for some people, dairy products, whole grain breads and brown rice.

Nearly two-thirds of Americans wrongly believe that sea salt is a low-sodium alternative to table salt. While we’re on the topic of debunking this myth, let’s talk about ways to cut back this salt in our diet. This is important because excessive dietary sodium increases a person’s risk for high blood pressure (which, according to the Centers for Disease Control and Prevention (CDC), 30 percent of the adult population has)— which can lead to heart disease and stroke.

The Truth

One teaspoon of both sea salt and table salt has 2400 milligrams (mg) of sodium— and that’s not taking into account any of the sodium in the foods you are eating. This amount is already higher than the 2,300 mg Tolerable Upper Limit established by the 2010 Dietary Guidelines for Americans. The TUL is the highest level of a nutrient that is unlikely to pose risk of adverse health effects (e.g. increased blood pressure) for the general population. It is true that our bodies do require sodium for basic functioning, but we are likely getting more than enough of it. We need between 1, 200 and 1,500 mg of sodium per day and most Americans consume around 3,300 mg per day.

What’s sodium good for?

Other than a typical flavor enhancer, sodium is an essential mineral which the body requires for fluid balance, contraction of muscles (including the heart,) and conduction of nerve impulses. That being said, unless you are losing it in large amounts through sweat (i.e. endurance athletes,) you don’t need a lot of it. There is, in fact, a direct correlation between high sodium intake and high blood pressure; and with high blood pressure there is an increased risk for heart and kidney disease.

Where are we getting all this sodium? A new study by the CDC which was just published this month reveals that bread is the main food item contributing to our high sodium intake. Although bread may not contain the highest amount per serving, as a society we are eating it frequently in larger quantities than other high-sodium foods.

Processed Foods: Over sixty percent of salt consumed by Americans is found in processed foods. All processed foods are likely high in sodium, and some examples include deli meat, bakery items, fast food, pizza, soups and cheese.

At the table:  That dangerous salt shaker. The main reason we use it is habit.

In the kitchen: Besides the many recipes that call for salt, it hides in condiments such as soy sauce, steak sauce, barbecue sauce and salsa, which often don’t even cross our mind as containing sodium.

How can we lower our sodium intake?

Choose fresh or frozen vegetables without added salt, or if you buy canned, be sure to rinse them off before cooking (as they are packaged in sodium.)

Toss the salt shaker over your right shoulder and never look back. Branch out and try some different spices, herbs or salt-free seasonings (e.g. Mrs. Dash.) to add flavor to your food.  You should also taste your food before adding salt—in many cases, it may surprise you that it tastes just fine!

Eat more home-prepared foods and less packaged and processed foods. When you do the cooking, you have complete control over what goes into your food that you are eating.

Begin to look at food labels. Look for the phrases “Low Sodium” “Very Low Sodium” or “Sodium free” on the label. For a food to be labeled “Low sodium” it must contain 140 mg or less per serving. Also keep in mind that many times we eat more than one serving—sometimes even three or four.

Be on the defense at restaurants. Many have low sodium or heart healthy options available, but you can always ask that salt not be added to your food.

Keep in mind: learning to making healthy food choices for your heart is a learning process. Be patient with yourself as you start to notice areas in your own eating habits where you may be able to cut back on sodium!

1) Embrace Omega 3-Fatty Acids: These healthy fats known for their protection attributes are famous for helping to lower your “bad” cholesterol (LDL) and raise your “good” cholesterol (HDL).Research tells that omega-3′s can also reduce triglyceride levels, inflammation, atherosclerosis (plaque buildup) and blood clot formation. (Are you sold yet?!) Omega-3′s are found in fatty fish such as salmon, sardines, tuna and trout, and can also be taken in fish oil supplements. Aim to eat fish 2-3 times each week—and have fatty fish one of these times.

2) Reduce your sodium intake. I will elaborate on this in my next post during “Heart Month,” but the bottom line is that too much sodium increases a person’s risk for high blood pressure, which can lead to heart disease and stroke. Ditch the salt shaker altogether and minimize consumption of processed foods (such as deli meats, canned soups and packaged foods) which are loaded with sodium, (which is used as a preservative.)

3) Eat more fruits and veggies! This message will never get old :) Fruits and vegetables are not only good for your waistline, but can benefit your body in countless other ways, including protecting your heart thanks to the antioxidants and fiber found in them. Don’t be afraid to load up. The traditional “Five-a-Day” mantra should be the minimum. Fill half of your dinner plate with an array of colorful vegetables, and have a piece of fruit on the side. Aim for eight or more servings of fruits and vegetables each day—the more colorful the better!

4)  Avoid trans fats at all costs. Trans fats are just about the worst thing you could possibly consume because of their double negative effect: they increase your bad cholesterol while lowering the good. Not to mention the other harmful effects they have, like increasing inflammation and triglyceride levels. Although it is now required to label the grams of Trans Fats on food labels, we really need to be on the lookout for these guys because companies can get around this. If one serving contains less than 0.5 grams of trans fats, it’s perfectly legal to label it as zero grams—and of course, many packages contain 4 or more “servings,” bringing the trans fat content up to 2 or more grams. Two grams may not sound like a lot, but just two grams is enough to significantly raise your risk of heart disease and obesity. Trans fats are used to increase shelf life of foods that aren’t good for us to begin with. They are hidden in commercial baked goods such as cookies, cakes and pies, as well as fried foods such as donuts and french fries, shortenings, and margarines. Your best bet is to search the ingredients list on the label for the term “partially hydrogenated” vegetable oil (a fancy term for this felon.) or simply avoid these types of foods altogether.

5) Be active! I saved the best for last because this one is my favorite. Regardless of the attention you pay to your diet, you will be at risk for heart disease if you overlook the importance of exercise. A sedentary lifestyle is one of the top risk factors for heart disease. You don’t have to start running marathons (although I’m a little biased on that one!) —even becoming just a little more active will benefit your heart.

And, although I’m not going to elaborate on these two (because we’ve heard these like a broken record), their importance should not be overlooked: Don’t smoke and limit alcohol consumption.

I truly hope you are able to celebrate “Heart Month” by opening your heart to some of the above suggestions.

Happy Heart Month Everyone!

We’ve all seen the intense, passionate gung-ho mentality that magically comes in with the new year. Plans for getting serious about losing that fifteen pounds or that new gym membership because “this time” you’re going to get serious about prioritizing your life goals. At the gym we call it “New Years Resolutioners” —but as annoying it is that our favorite machine may be taken upon our arrival, we quietly chuckle because we know well enough it’ll only last through February at best.

Every year we see enthusiasm for becoming healthier die out after the first month or two of the new year. So how do we make resolutions that last? Here’s what I believe to be true:

1)      Start small: This may oppose the “Dream big” mentality we are taught from a very young age, however, I have found with my patients, clients and in my own life that focusing on one or two small changes at a time sets you up for success more than trying to change ten things at once or setting the bar too high. You can have big goals, as long as you break them down into small, achievable, realistic steps. When you reach them, set new ones.

2)      Set a deadline: If you want to be serious about making changes, you need to set a deadline. You have deadlines for projects at work, the time you need to pick up the kids and have dinner on the table, so why should your personal goals be any different?

3)      Make a plan: Studies have shown time and time again that when goals are written down they are more likely to be achieved. When you have determined a realistic time frame for the changes you are trying to make, get your plan and timeline finalized in ink.

4)      Get accountability: I’ve said this before and I’ll say it again: Success is greater when you are held accountable. I can’t tell you how much it motivates me when a friend or client shoots me a text or email asking when my next post will be up. Tell your goals to someone who will keep you accountable (such as a family member, close friend, dietitian or personal trainer).  Be sure you will have some kind of regular contact with this person, so that they can help keep you on track.

5)      Chart your success: I like to have a calendar where I mark down every step I take toward a goal. There’s something motivating about celebrating small victories. In college when I was trying to eat healthier, I would put a star sticker on my calendar on the days that met my “healthy” criteria (which I had written down with my goals). During my marathon training, I marked the mileage I was “supposed” to clock-in (according to my training plan) in red, and my actual mileage in blue.  This served as a great form of accountability because I would look at my planner every day and be able to quickly measure how if I was on track. This year as a gift I received something that will boost accountability for my goals throughout the entire year! It is a big, bold productivity calendar that covers half of my wall. Talk about accountability at its finest…

My final words:  Dream big when you set those 2012 goals, but be sure to break them down into small, achievable ones with a realistic time frame, set plan and don’t forget to get accountability and celebrate your small victories! Happy New Year!

My answer is yes.  Here are five tips to help you stay on track during this season:

1)   Get accountability. Whether it’s a family member, a close friend or a Registered Dietitian, research has shown time and time again that accountability works. Tell someone your goals and how you plan to stick with them throughout the holiday season.  Better yet — record them in a food diary and if you’re motivated enough, start writing down everything you eat and drink. This supplements your accountability and increases awareness of what you are actually putting into your body.

2)   If you fall, get back up. The worst thing you can possibly do when you catch yourself slipping down a hill is to allow yourself to fall all the way down. In the game of golf, the term “blow-up hole” refers to a hole where nothing goes right; your score is higher than what you normally get and it has the potential to ruin your entire round. The strategy to overcoming a blow-up hole is to recalibrate your mind when you get to the tee on the next hole so that the one bad hole doesn’t in fact, ruin your total game. It can be difficult to get out of the rut after you’ve had so many bad shots in a row, but it’s a mental game. The same goes for dieting. When you notice yourself falling, pick yourself up and start making wiser choices. I realize it’s easier said than done, but like anything, with practice it does become easier and more natural.

3)   Bring a healthy dish to share. You may be surprised at how many people are appreciative and very interested in trying a healthy dish at holiday gatherings. Thanks to the internet, the overwhelming accessibility to a surplus of free recipes and tips are endless. Find a non-traditional recipe or a healthy remake of a favorite and bring the end product to your next get-together. And don’t feel that you need to do a “test-run” ahead of time — folks will be appreciative that you went out of your way to bring something fresh and new.

4)  Plenty of Protein.  Many holiday dishes are loaded with carbohydrates, so make it a point to put plenty of protein on your plate. Protein increases the satiety factor (helping you stay full for longer,) and unlike carbohydrates, won’t leave you with cravings for sugar and more carbs. Be sure to include protein at all of your holiday meals, and snacks too.

5)   Embrace the season.  Food tends to be the main focus of holiday gatherings, but try not to stress out about it. Relish the festivities of the season by taking it in with all of your senses—the warmth of the fireplace, the sound of Christmas carols, houses and trees draped in colorful lights and the smell of fresh cut pine and gingerbread.

It’s my hope that we can revitalize this season and be inspired to try something new.  If you come across an interesting recipe or new tradition, I’d love to hear about it! Find me on Twitter or Facebook and share with me how you’re switching things up this Christmas season.

When in doubt, I always go back to my motto, “Everything in moderation.” This was my natural response at one of my very first job interviews as a Registered Dietitian when asked, “What would be your motto?”  This is the same reason you see pictures of me with Minnesota State Fair food and real gelato made with cream from Italy. I stand behind this mantra and truly believe that every diet can include every food group.  Halloween can be enjoyed in moderation, too, as long as it doesn’t last longer than need be.  The problem occurs when special exceptions become habits. My viewpoint is that we should all enjoy Halloween- but once it’s over, it’s over. Put away the treats and move on. Be sure to have couple of your favorites, but don’t make the holiday linger and haunt you.

Practice moderation. The cute pre-portioned “fun-sized’ candies are perfect for most diet plans. However, most “fun-sized” candy bars pack in 60-80 calories and can certainly contribute to weight gain if not eaten in moderation. What better time than now to challenge yourself to practice moderation?

If you can help it, pick the lesser of the evils. All Halloween candy is not created equal. Better candy choices include lollipops, sweet tarts, hard candies, jelly beans gummy bears, Twizzlers and tootsie rolls.

Skip the clearance candy sale. I’m a sucker for sales, so this one’s tough for me too, as these sales seem like such a “good deal.” But save your money and your waistline too by skipping the clearance candy.

Enjoy the season. Halloween is about so much more than just the candy. It’s a great time to be active by getting outside and going to pumpkin patches, corn mazes and hay rides.

Don’t stress, embrace the beautiful fall weather, enjoy a couple pieces of your favorite candy and have a Happy Halloween!

http://www.runaddicts.net/stories/my-first-marathon

There are so many pros, cons and myths regarding coffee and your health. Let’s debunk a few:

• Coffee aids in weight loss.  It may be true that coffee boosts metabolism, which increases the burning of calories, but it’s more sensible to assess the amount of calories in your drink.  Black coffee only has about 5 calories a cup; the calories I’m talking about are those that come from sugar, flavored syrups, milk and whatever else may go into your drink.  You might be surprised to discover that your drink may not be aiding in weight loss at all — and, in fact, may be doing the polar opposite. Many of the fancy drinks at coffeehouses contain hundreds of calories — sometimes more than we consume at a meal. Be sure to check that your coffee drink isn’t setting you up for failure [and see suggestions at the end of this article.]

• Coffee is a great source of antioxidants. Antioxidants protect your cells against free radicals which cause damage and may play a role in diseases such as heart disease and cancer. And coffee is actually the number one source of antioxidants in our diet. Fruits and vegetables still take the win for being the richest source of antioxidants, but most of us get the majority from our coffee habit. The chart below clearly shows that coffee is our main source of antioxidants. Click on it to enlarge.

• Coffee is a diuretic. Coffee does have a diuretic effect, so if you think you’re making extra trips to the bathroom; it’s not just in your head.  Since it dehydrates, my rule of thumb is to drink a cup of water for every cup of coffee, which, unfortunately, further adds to the bathroom effect.  It’s a decision you have to come to terms with on your own. Personally, I have decided that for the sweet aroma and flavor of fresh brewed espresso, this is a sacrifice I’m willing to make.

• Coffee has a lot of caffeine. This is true. One cup of coffee contains 100-150 milligrams of caffeine, depending on its strength, which is double to triple the amount in a can of pop. Caffeine is another controversial subject, as too much caffeine can make us jittery, anxious, raise blood pressure and cause sleep problems. Know your body. Don’t overdo it. Stick to drinking coffee in the morning if you notice a disturbance in your sleeping patterns.

• Coffee has heart protective benefits, lowers risk of stroke, type 2 diabetes, heart rhythm disturbances, depression, Parkinson’s, and may reduce headaches and migraines.  A lot of research has gone into the effect of coffee on all of these areas and more.  Although none of it is conclusive, it’s safe to say there is the potential that coffee drinking has many benefits.  I’ve noticed that many of the health perks associated with drinking coffee are limited to those who drink multiple (5, 6, 8…!) cups per day. Unfortunately, excessive coffee drinking is also linked to most of the coffee’s downfalls. So, like most things, too much of a good thing is not necessarily a good thing.  As a dietitian, I always think it’s safe to come back to the classic, “Everything in Moderation” mantra. For coffee, this means a couple to a few cups per day (unless you’re pregnant, in which case I wouldn’t suggest more than one cup a day.) All in all, I think it’s safe to say that the pros outweigh the cons. I wouldn’t bank on coffee curing any disease, but then again, most of us just drink it for enjoyment anyway (or to help us stay awake.) So, after all is said and done, raise your coffee mug in honor of today’s holiday — But for your own sake, don’t overdo it. :)

As promised:

Take control of your coffee drink! These three small changes to your coffee drink can tremendously benefit your health.

1. Drink it black. If you choose to add milk or creamer to your coffee, use this opportunity to get in a healthy fat, with heavy cream. I recommend keeping it as black as possible, by just adding 1-2 Tablespoons of heavy whipping cream. Avoid the flavored creamers, which are usually loaded with hydrogenated and partially hydrogenated oils (trans fats,) a.k.a. “metabolism killers.”
2. Half pumps or stevia. Flavored syrups can contain around 100 calories of pure sugar per pump, and the sugar-free syrups are loaded with chemicals that interfere with your metabolism. Sweeten your coffee with Stevia, the only natural non-chemical sweetener, or cut back on the amount of syrup in your drink. Most coffeehouses are familiar with the term “half-pumps,” and your waistline will thank you for this.  I like to keep a small zip-loc baggie of chocolate Dynamic Greens with me, for quick added flavor, sweetness, and antioxidants. If you don’t have Stevia on hand, I recommend using a pinch of sugar. A small amount of the real stuff trumps the fake stuff.
3. Skip the whip. It’ll save you about 100 calories and 10 grams of unhealthy fat. Don’t fall for the non-fat whip trap that some coffee houses are now offering. It’s filled with chemicals and carbohydrates (to replace the fat.)  Either stick with regular whip, or skip it altogether.

Dietitian Cassie’s top five state fair nutrition tips:                                                                   

Expand and space out your choices. One reason why I love going to the state fair several times is that I’m able to spread out my favorite foods, not feeling the need to have them all in one day. I enjoy having a couple standard (a.k.a. unhealthy) foods each time, while branching out and mixing in some healthier options too, which usually end up just as delicious and filling: double win!)

Split it.  Not only does sharing allow you to try more foods, but it cuts in half the cost and the calories.

Eat protein.  If you don’t make it a point to eat good sources of protein at the fair, you’ll likely crave everything you see (and smell!). Many fair foods are primarily carbohydrates and the more carbs you eat, the more you’ll crave. Be sure to seek out good sources of protein to keep you feeling full longer. Some quality protein finds at the fair include:

•  Pulled turkey sandwiches at Turkey-to-Go (East side of Clough between Judson and Carnes)
• Select Crepes at the French Creperie: The Breakfast Crepe has scrambled eggs, cheese, ham or bacon. I’ve also had the Mushroom & Swiss. Eggs are you best source of protein, so try the Breakfast one in the morning. (Carnes Ave. & Underwood St.)
• Walleye Cakes from Giggles Campfire & Grill. Also new is Salad-On-a-Stick, with mozzarella cheese, grape tomatoes and dressing served over chilled wild rice. (Cooper St. & Lee Ave. in The North Woods)
• Shrimp Cocktail for $1.00 at the Lemonade & Shrimp Cocktail stand. A solid 10 grams or so of protein— a good “bang for your buck”! (Southeast corner of Judson and Underwood)
• Grilled Shrimp-on-a-Stick and Scallops-On-a-Stick at Fish & Chips Seafood Shoppes (Two locations: Food Building and Liggett St. & Carnes Ave.)

Plan your day around anything but the food!  As I mentioned earlier, I love the food— but I also love the free shows, the people watching and touring of the buildings. When you get to the fair, grab a map and flyer of the shows and events going on that day, and start planning. It’s okay to have a few foods in mind that you’d like to eat, but aim to not make the food the focus of your Fairday.  (Note: I do make it a point to make my first stop somewhere that offers one of the high protein options mentioned above so that I’m not craving everything in sight.)

Listen to your body. One of the main reasons people over-consume at the fair is due to “Mindless Eating.” This is the eating that occurs while walking and talking — and being served on a stick doesn’t make this any easier.  Try to space out your eats and sit down and relax while eating slowly and savoring every bite.  Be in tune with your body and try to recognize if you are full. Before you grab that last Sweet Martha’s out of the pail, evaluate how you feel.

Moderation can include a “blow-up day” here or there, but it doesn’t need to be a complete failure. So, confidently venture out to The Great Minnesota Get-Together to see sights, people and shows! And while you’re there, enjoy your favorite classic foods, and a few new ones too. See you at the fair!

(Pictured above: Myself enjoying a couple of delicious (and not too sinful) eats at the fair! And me and Freddie Fairchild, of course.)