Personalized Nutrition – Making Food Choices that Work for You

As March marches on, I’m still finding ways to celebrate National Nutrition Month’s theme of “Eat Right, Your Way”.

I was on WBAL (watch the full WBAL clip here) and Let’s Talk Live DC recently and shared some ideas to make eating healthier work for you. It’s all about personalized nutrition. My view: Not everything has to be absolutely perfect all of the time. I wrote about that in my blog for US News Health. Instead of thinking “all or nothing,” make choices that work for you and help you enjoy your meals.

We know that eating wholesome foods delivers nutrients. The “My Plate” guidance of half plate fruits and veggies, getting whole grains on your plate, and eating fish at least twice a week is simple and practical advice.

In this post, I offer some of my ideas to help you get more whole grains, fruits and veggies and fish.

 Thomas’ 100% Whole Wheat Bagel Thins

Everybody loves bagels for breakfast, but not everyone needs those big deli-size bagels all the time. Thomas’s Bagels Thins might be a better size for you! They have only 110 calories, and the 100% Whole Wheat variety has 21 grams of whole grain and 5 grams of fiber, which makes them good for your heart. Try them with  peanut butter and sliced fruit, hummus and avocado, or make your own breakfast sandwich with scrambled eggs and sautéed veggies. They’re also available in Cinnamon Raisin, Everything and Plain varieties.

Avocados From Mexico

Many people don’t know this, but avocados are actually a FRUIT. They’re nutritious and delicious, and are high in mono- and polyunsaturated fats, which are the “good fats.” Avocados from Mexico are available year round, so you can enjoy them any time of year. They’re extremely versatile, beyond just guacamole. Use them in breakfast burritos, over your morning eggs, or topping your lunch sandwiches. Heck, I’ve been known to literally eat a ripe avocado with nothing but a spoon! This smoothie I made, is full of pineapple, avocado, and lime juice — so refreshing! You can find this recipe and more at www.theamazingavocado.com.

SunChips

Know any “chip lovers”? I get it. Sometimes nothing beats the crunch of a snack chip. How can you make it “work” for you? The USDA recommends consuming 48 grams of whole grains a day, and these crunchy SunChips multigrain snacks have 18 grams in a 1 oz serving – about 15 chips. (And I do recommend you stick to portion sizes to keep it balanced.) Pair multigrain Sunchips with your whole grain sandwich and you are almost at your daily whole grain recommendation at just one meal. The new flavor, Sweet & Spicy BBQ SunChips, is packed with flavor, like hints of chipotle and smoked pork. They are really delicious, and satisfy that “crunch craving”.

Gorton’s

The USDA recommends at least two servings of fish per week because it may help prevent heart disease. I love all types of seafood. When it’s flavorful and easy to prepare, I’m even happier.  Gorton’s offers delicious seafood options that are 200 calories or less per serving including Skillet Crisp Tilapia, Simply Bake Tilapia or Shrimp Scampi. They’re so convenient and easy to prepare as a main entrée (paired with a fresh salad), or as part of a recipe or a substitution for a dish that typically calls for chicken or beef – like fish tacos. Keep them on hand for busy weeknights and you’ll have a balanced dinner ready in minutes.

Vita Coco Coconut Water

Of course eating more fruits and veggies is smart. But what about “drinking” them? Why not? Everyone loves smoothies, especially when you make them taste good. This spinach coconut pineapple smoothie is made with fruits, veggies, and hydrating Vita Coco coconut water. Vita CoCo coconut water contains only 45-60 calories/serving and has key electrolytes and nutrients like potassium (more than a banana!), magnesium, calcium, and vitamin C. To make the smoothie, just combine 1 cup coconut water, 2 cups spinach, 1/2 cup pineapple, 1/2 cup plain greek yogurt and a little ice. Blend, and enjoy!

Pirates Booty

This may be my husband’s favorite crunchy snack. Just please don’t tell him it’s baked and not fried. He has no idea. If you have never had Pirate’s Booty – check it out. It’s a great choice to have around at a party or add one of the single serve bags to your “lunchbox.” They’ve got great taste and crunch but, they’re baked, all-natural and have half the fat and fewer calories than regular fried chips. They’re also safe for people with common food allergies, like gluten, peanut and tree nuts.

What do you think? How do you get veggies, fruits, fish, and whole grains?

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Disclosure: I was compensated by brands mentioned above for my TV appearances, but I was not compensated for writing this blog post.

Energetic Kids Soyfoods Video Launches Today!

You might remember that earlier this summer I launched a series of videos  with the Soy Foods Association of North America that aimed to show how soy can be a nutritious part of your eating plan — no matter what your age or activity level.

I’m thrilled to announce that TODAY the second video, titled The Benefits of Soyfoods for Energetic Kids, launches and shares tips for how to incorporate plant-based protein like soy into meals and snacks to fuel your active child.

View Entire Video Here:

Here’s a press release that appeared today on CNBC.com that includes a quote from yours truly!

Food and nutrition expert Rebecca Scritchfield, MA, RD, ACSM HFS encourages parents to serve nutrient rich and calorie wise soyfoods as dinner and snack options for regaining energy after an active day. “Soy veggie tacos could be a quick and healthy dinner for families. Low-fat soymilk is a nourishing recovery drink after sports for your ‘all-star’ in training,” said Scritchfield.

As a plant-based protein, soyfoods are a great choice for kids. Soy is easily digested, low in saturated fat and cholesterol, and are comparable to beef, milk, eggs, and fish as quality sources of protein. Some studies have even shown that if you start eating them when you’re young that they can help prevent some forms of breast cancer.

Here’s a recipe I shared in the video that’s quick, easy, and family-friendly:

Easy Veggie Tacos

Ingredients:

• 1 tsp soybean oil (vegetable oil)
• 1-2 cups soy crumbles
• 1 can black beans (rinsed and drained)
• 1 diced onion
• 1 diced bell pepper
• 1 packet taco seasoning
• 1 diced tomato
• chopped lettuce
• low-fat cheese
• taco shells

Saute the diced onions in the soybean oil until translucent. Add the soy crumbles and heat throughout. Then add the taco seasoning (follow the package instructions). Once combined, assemble your taco and add toppings like tomato, pepper, black beans, lettuce and cheese.

Watch a full recipe demo in the video.

Snackin’ on Soy — Some Other Kid-Friendly Ideas

Fresh or dried edamame or honey roasted soy nuts can be a great alternative to traditional “salty” snack foods. Soy nut butter can be a way to shake up the traditional “ants on a log”  — top celery sticks with soy nut butter and raisins. To satisfy a sweet tooth try low fat chocolate soy milk. It’s especially great after a long practice or sports game to help athletes repair and build muscle.

I hope you enjoy these videos — the next one will be out in a few months so stay tuned! What are some of your favorite ways to get soy protein? How have you introduced soyfoods to your kids?

More info on the benefits of soy for kids available at Soy Foods Association of North America website.

Disclosure: I was compensated for my work creating the videos with the Soy Foods Association of North America, but I was not compensated for writing this blog post or any related tweets announcing the “Energetic Kids” video.

The Most Effective Diet: Listening to Your Body

Hey everybody! I am so excited about my new opportunity to contribute to the U.S. News Blog, Eat+Run. I will be writing a post weekly so you can check it out on Mondays for some realistic and practical advice on instilling healthy self-care habits.

This week’s post is all about ditching your diet and LISTENING TO YOUR BODY. Your body knows what it wants and the key is learning how to listen. Here are the first 3 tips on how to to set yourself up for long term healthy eating habits:

1. Eat within two hours of waking up

Even if you don’t feel hungry in the morning. Eating breakfast gives you energy, helps you focus on the day’s tasks, and can set you up for healthy eating the rest of the day.

2. Wait until you feel hungry to eat.

If you don’t get hungry at least three times a day, you may need to eat every three to four hours in order to find your hunger cycle. Instead of resisting hunger, welcome it with open arms.

3. Practice eating slowly and without distractions.

Most people can finish a meal in five minutes. You need to slow down so you can feel the hunger go away and a comfortable, full feeling set in.

Read the full post for the rest of my advice on how to create healthy eating habits for yourself.

Like I said, you can check out my post every Monday on the U.S. News Eat+Run  blog. I would love to hear your thoughts on this week’s post and am open to your suggestions for future posts!

Lightening Up “Guy” Food

It’s no secret that men are notorious for loving those stick-to-your-ribs meals that taste amazing, but maybe aren’t the healthiest. I was on Let’s Talk Live this week talking about you can make “man food” healthier but still taste great. My two simple tips are “add in nutrition” and “don’t sacrifice flavor”. Here’s a quick rundown of the foods that I shared:

Sandwiches

What guy doesn’t love a sandwich. The trouble is, after you fill a 12 inch hoagie roll with bacon, sandwich meat, mayo, cheese and maybe a tomato slice you’ve really dialed up the calories, and the saturated fat which we know isn’t good for our hearts. I was thrilled when Eckrich introduced me to their new line of Ekridge Farms Bacon Lovers Sandwich Meats that are actually made with real bacon, but a 2oz. serving of the Chicken Bacon Ranch has only 80 calories, 1 gram of saturated fat, and 10 grams of protein to keep your man fuller, longer. (honestly, not what I expected with a “bacon ranch” flavor). This profile is in line with other lunch meats, but let me tell ya, tons of flavor!

For the segment, I made paninis with the Chicken Bacon Ranch sandwich meat, and added in nutrition with whole wheat bread, cheddar cheese, thick slices of tomato, onion and a handful of baby spinach. It tastes great and hits all those same bacony flavor notes that they’ll love.

Go Nuts

I’ve said many times what a great snack idea pistaccios are, but I’ll say it again! For guys that love to snack, you can’t beat the 49 kernal serving of pistaccios which is the largest serving size of any nuts. They’re also great because they slow down your snacking because you have to shell them while you eat them. They’re packed with protein, fiber, vitamins and minerals so they provide more nutrition than other crunchy snacks like pretzels or cheese curls.

Potato Salad

Potatoes have gotten a bad wrap because they contains carbs, but they’re extremely high in potassium which is a key nutrient in helping maintain a healthy blood pressure. A typical potato salad has around 350 calories and 20 grams of fat per serving, but by switching out the rich recipe for a vinegar based one and using herbs, you can get lots of flavor. Plus adding in nutrition in the form of red peppers and any other veggies you’d like adds crunch and even more flavor while helping to keep sodium in check.

Dessert!

Fresh summer berries with real whipped cream (yep I’m talking about heavy cream you whip yourself) and angel food cake (store bought is fine) can make the perfect light summer dessert. It can be fun to serve it in a margarita glass for a smaller party or in a big trifle dish for larger parties. Berries are packed with antioxidants which have been shown to have cancer preventing properties.

Keeping Booze in Check

Although I would never recommend for a person to drink lots of alcohol in one sitting, I understand that imbibing in booze is a part of life for many people. If you are going to drink, I always recommend trying to limit alcohol to one or less per hour and 4 or less per day/night out. One way to do this is to alternate water and alcohol in order to both limit your intake, but also to keep you hydrated. It also helps ward off those pesky hangovers!

I hope these tips and food ideas are helpful and show that “man food” can still be doable by adding in nutrition without sacrificing any flavor! What other swap outs can you share with me?

Discloure: I worked with Eckrich and Paramount Farms on the media appearance, however, I did not receive compensation for writing this blog post. 

Highlights From My Soy Foods Video Shoot

I’ve been a fan of soy for a while now. It offers so many nutritional benefits: high in protein, low in saturated fat and cholesterol, and contains essential fats, fiber, iron and other nutrients.

I had the amazing opportunity recently to make a series of videos with the Soy Foods Association. I’ll update the post as soon as the videos is available on their website. In the meantime, I thought I would share some of the highlights: We did several vignettes, about 3 minutes each to cover the uses of soy for several specialty groups.

Soy and Athletes

Soy is especially great for athletes who train hard, because after muscles are broken down during exercise, we need protein to help build them back up. Soy is absorbed more slowly than other types of protein so some research studies suggest that soy can help maximize muscle building by extending protein absorption. That’s why recovery nutrition, high in protein, is so important — chocolate or vanilla soy milk is a great choice. resource: http://www.soyfoodsmonth.org/soy-and-performance

Posing with the athletes we used in the video. They loved refueling.

Why Soy is Great For Kids

Soy is an easily digestible protein for kids with sensitive tummy’s. And, the quality of soy protein is comparable to animal proteins like fish, dairy and meat. Soy foods also contain vitamins and minerals important for bone and muscle development. You can check out the soyfoods website to find recipes your kids will love.

Can It Be Good For Seniors?

Athletes aren’t the only ones who need strong muscles. Seniors need physical activity and protein to help maintain muscle mass and mobility throughout old age. It’s also packed with antioxidants which have been shown to be protective against some types of cancers. It’s so important to maintain a heart healthy diet as we age, and soy can be a great source of protein.

How Can I Eat It?

Basically soy foods can be part of a healthy plate for any age group and activity level. Following the balanced plate model, you could have a stir fry with tofu, mixed veggies and brown rice. Swap out meat for soy crumbles next time you’re having taco night. Or for lunch, a veggie burger on a wheat bun, piled with veggies and a side of fruit. Smoothies made with soy milk and frozen fruit are delicious as well.

When I see a food that is good for your heart, can lower your cholesterol, and is rich in protein and antioxidants, I can’t help but want to share it with others. I hope you’ll give soy a shot next time you’re looking to switch up your meal routine.

What is your favorite way to enjoy soyfoods?

Family Friendly Recipes: Making It Easy to Get Half Your Plate Fruits and Veggies!

I was recently on WBAL NBC sharing some recipe ideas for snacks and meals to help get 1/2 your plate fruits and veggies. If you’re like most Americans, you’re only getting 2 out of the recommended 6 servings every day.

These recipes are so easy and family-friendly — it’s barely cooking I promise! To view the entire segment click here.

Ants on a log: The classic that never goes out of style! Spread your favorite peanut butter on celery spears and top with California raisins for a snack packed with heart healthy fat, fiber and antioxidants. Plus raisins are dried in the sun naturally without any added sugar!

Fruit pizza: Top whole wheat pita with jam, diced apples, shredded cheese and raisins, then bake to melt. This is packed with calcium, fiber, antioxidants and has a sweet taste kids will love.

Spinach salad: For a quick lunch or weeknight dinner, top a spinach salad with canned tuna, shredded carrots and raisins. Tuna provides heart healthy fats and protein, while the raisins add sweetness along with vitamins and minerals.

Crustless quiche: You can add any of your favorite fresh or frozen veggies to a baked omelet. The more the better! Add flavor by using a butter alternative like I Can’t Believe It’s Not Butter. It adds flavor with 70% less saturated fat than butter. Pair with a side salad and you’ve easily got 1/2 your plate veggies! Quiches are great any time of day or night, so make 1 at the beginning of the week and reheat during the week for a quick supper.

Veggies and hummus: Hummus is a great snack packed with protein and fiber. Instead of something starchy like crackers, try it with veggies like sugar snap peas, cherry tomatoes or sliced cucumber. It’s cool and refreshing, especially as it’s getting hot outside and it’s packed with nutrition.

Hopefully you’ll find some of these recipes just as tasty and will give them a try!

Finally Made it in O Magazine, Yep Oprah!

I was honored to be interviewed by the wonderful writer and author Leslie Goldman (@LeslieGoldman) for her article in this month’s O magazine - yep, that’s Oprah! In this article, old food myths were busted and new food rules were clarified. I weighed in on the issue of how much produce one should eat daily. Turns out, it’s easier than you think!

Here are some of my recommendations:

• Make it easy on yourself and just include produce as half of every meal. Don’t get tangled up in serving sizes!
• Include a side salad with lunch or roasted vegetables with dinner
• Make a vegetable and fruit smoothie
• Let veggies take center stage in dips by replacing creams with hearty beans and adding in spinach or other dip favorites
• Add vegetables into eggs to include them in breakfast and cut up fruit on the side

Check out the full article here.

Stumped for ideas? Check out a recipe for an old breakfast favorite of mine - the healthy vegetable frittata!

My Interview in Women’s Running Magazine – Top Nutrition Contenders

I had the opportunity to be interviewed by Matthew Kadey, MS, RD, who writes for Women’s Running Magazine. In the article, we put certain foods head-to-head and tallied which food packed in a greater nutritional punch. Here is a sneak peak at some of the contenders:

Fresh vs. Frozen Blueberries: Frozen Blueberries

Stats: Frozen blueberries can be more convenient so you can have them year round when fresh is not available. When frozen, the nutrients stay sealed in, whereas fresh blueberries can spoil quickly and lose nutrients the longer they sit on the shelves and in your fridge.

Kale vs. Spinach: Kale

Stats: While spinach is a prime example of a nutrient-dense vegetable, kale offers more beta-carotene and vitamin C per serving. Additionally, kale offers more than two times the amount of vitamin K, which has been linked to prevent the onset of diabetes. Other nutritious perks? Lutein and zeaxanthin, which both work to maintain eye health.

Canned Tuna vs. Canned Salmon: Canned Salmon

Stats: Other than containing more omega-3 fatty acids, canned salmon contains more vitamin D than canned tuna. Also, munching on the tiny bones will offer extra calcium.

Read the article to see all of the contenders battle it out!

Interested in Women’s Running? Go to their website or follow Women’s Running on Twitter @WomensRunning!

AreYou a Healthy Woman?

I’m attending blogger 11 in San Diego. I’m here wearing many “faces”. I’m a blogger, registered dietitan, and speaker. But lately, I think my most important role is an organizer. I’m a passionate advocate for self-care, making sure every day there is time for “me”. We do so much for everyone else that we tend to fall off our own to-do list. Am I right?

Been there, Done That
This is how I lived most of my life. “is everyone happy? What can I do for you? Yes. Yes. Yes. Of course. Yes. Ok!” What I learned is that I did a lot despite my willingness to focus on me. I was young but felt old. Tired. I wanted to change things. So I did one step at a time.That was Over a decade ago. I changed my perceptive and changed my life. A the end of the day, we can’t be our most “successful” in life – however you define it – without meeting our needs first.

#mefirst
enter my passion project. I started blogging and tweeting about important ways of fitting in self-care. I’m all over twitter using the #mefirst hash…and I’m not alone.

I started a blog and am growing a community at http://www.mefirstblog.com mefirstblog the premise is simple. It’s a daily remind to take care of you. If you want more energy. If you want to feel better. If you want to be healthier. You will get that if you focus on three areas — food, movement, and fun. Get rid of any guilt for being more self-focused. There is nothing selfish about selfness. You are leading by example letting people know that you matter.

Healthy Women
I found a great website and new app at BlogHer11 called healthy women. This is a great place to get expert info, resources, and motivation for medical appointments, check ups and preventative health care you deserve.

Check out both these resources and tell someone else you care about. We can only take others as far as we have gone. The question is: how far are you willing to go?

Celebrate No Diet Day May 6, 2011

Today, May 6, 2011 is International “no diet day”. That’s right – there’s actually a day for people who refuse dieting and hopefully help raise awareness of dieting’s physical, mental, and emotional dangers.

“No Diet Day” is an annual celebration of body acceptance and body shape diversity. (YAHOOOOOO!!!) This day is also dedicated to promoting a healthy life style and raise awareness of the dangers and futility of dieting. International No Diet Day is observed on May 6 (TODAY!)

Here are three reasons not to diet:

• They don’t work. A 2007 UCLA study showed 86% of people who diet regain the weight back and more
• They are associated with negative body image and emotional problems that can lead to depression, a serious psychological disorder that must be treated (one in four women suffer from depression)
• You don’t need them. You have MORE POWER over your health and wellness than you THINK! You can change. You can live TRULY healthy and balanced without depriving yourself of the nutrients your body needs and the pleasures your body wants.

If you’re stuck in the “all or nothing” on-a-diet, off-a-diet cycle, you can get out of it and make peace with yourself and with food. And you can let go of that negative struggle that you don’t need. Just start. Do one small thing today.

Celebrate “No Diet Day” By:

• Stop kicking your own ass. Refuse to talk or think “bad” or negatively about yourself today (then make it two, three). If you catch yourself, replace that negative “bash” with the honest truth about yourself. Be genuine and kind to yourself.
• Get rid of any diet books you have lying around. They make great kindling for your next camping trip.
• Go through your closet and get rid of any unrealistically small clothes that you bought because you were smaller “for a minute” or you hoped you’d fit into one day. Someone who is genetically smaller than you will greatly benefit from your generosity.
• Rid your fridge and pantry of fat free, low fat, reduced and otherwise tasteless diet food. I bet it’s also processed and really not that nourishing anyway. If you really love it, then buy the full fat version and enjoy.
• Write a love letter to yourself. Be honest about how good it will feel to “let go” of the dieting mindset that rules your life.
• Pick one food that you LOVE and you feel is “unhealthy” — and eat it! Savor and enjoy each bite without any sort of guilt. (that’s the hard part) Make choices about how much you need to feel satisfied and what else you think your body may need with the meal for additional nutrition. (example: pizza? why not get veggies on it and pair with some delicious and nutritious greens, topped with herbs, olive oil, and red wine vinegar)
• Print the “me first” pledge and take action on self-care focused goals. Post the “me first” badge on your website. Use the #mefirst hash on Twitter
• If you blog, write a blog or leave a comment here about your dieting journey. I’d love to hear it. You can also display the no diet day ribbon on your post. Grab below:

Make no mistake. Ditching diets is not giving up on being unhealthy. It’s the opposite. It’s embracing the truth that diets are harmful and cause more problems than they solve.

Ditching diets is about taking an honest look at your life, your habits, your preferences and reflecting on what truly is balanced. Maybe you do need to learn more about nutrition. Invest in yourself. See a registered dietitian who helps people manage weight without dieting (like me!) Maybe you need to find motivation to exercise so it’s fun again and feels good. Maybe there is too much stress in your life and you are coping with emotional eating or skipping workouts or drinking too much. Maybe you need to develop healthy boundaries with your eating and exercise habits. That doesn’t mean you need to diet.

Whatever it is, you CAN commit to self-care. You just have to accept that self-care is THE ONLY ANSWER to living a truly balanced and healthy life.

That’s why I started the “me movement” in the first place. It’s for people who are trying day in and day out to embrace self-care and ditch the diet mind and those who are already living it. And if you feel inspired, share that inspiration with someone else. Pass it on.

Who knows, maybe this “no diet” day is the start of your “no diet” life.

Peace, love, and health!