'Tis the Season of Eating

 

The happiest (and sometimes most stressful) time of the year is upon us!  As is the numerous invites for holiday parties, work socials, and celebrations dedicated to this lovely month.  While we rush around to buy the perfect presents, decorate our homes, and start thinking about our goals and dreams for the new year, we tend to lose ourselves in the process.  Namely, we eat.  And we eat a lot.  Maybe you were "good" all year and are letting loose or you have allowed yourself to indulge this season.  Either way, enjoy the food offered but at the same time try not to overdo it and begrudgingly have to add "Lose Weight" to the top of your New Year's Resolution.

Here are some tips on what hors d'oeuvres and decadent foods to stay away from, ones in which to indulge, and the few to sneak when no one is looking!


STAY AWAY FROM.....

• Creamy dips - Normally loaded with calories, saturated fat, and sodium.  If you must, take a small amount and use raw veggies as dippers.
• Sliders - We can never have just one!  They are so tiny and cute!  If you must, take off the top bun and don't dip it in the aioli.
• Bacon-wrapped anything - Need I say more.
• Fried treats - We all know that fried foods go right to our hips, thighs, and belly, providing us with excess fat and calories.  If you must, have one piece and fill the rest of your plate with foods from the INDULGE LIST.
• Mini Quiches - Normally made with pastry and eggs, this is already extremely high in calories, regardless of the spinach in it.  If you must, have only one! 
• Pigs in a Blanket - Another "very little and very easy to eat 10" type of appetizer (and my wonderful friend, Lyndsey Burr's most favorite appetizer!).  Almost 100 calories per little pig, eat one or two and leave the rest to the other party goers.
• Mini Pizzas - Depending on the topping, you may want to opt out of this appetizer or indulge if it's covered in healthy vegetables.  Again, anything mini is going to trick your mind into thinking that more than one is ok.  Sure, if you want to add "Lose Weight" to the top of your Resolution list.
• Egg Nog - Dear God..when did this become a staple in our holiday diet?  Imagine drinking milk, cream, and eggs all in one little cup?  No bueno!  Just don't do it.  If you must, make sure it's the low-fat variety.   

INDULGE IN.....

• Raw veggies with hummus / bean dips - Loading up your plate with veggies will provide you with fiber, antioxidants, and will fill up your tummy so you don't have five brownies later in the night.
• Shrimp Cocktail - Shrimp is a great source of lean protein.
• Variety of nuts - Eat these for an abundance of healthy fats.
• Salsa - Low in calories and high in antioxidants.  Limit the chips and try veggies instead!
• Fresh fruit bowl - Snacking on fruit doesn't sound as fun as the Pigs in a Blanket but your pants will thank you later, as will your body for giving it the essential vitamins and minerals it craves.
• Olives - Wonderful source of healthy fats and are low in calories (but high in sodium so still limit your consumption).

THE ONES TO SNEAK....

• Desserts - The dessert table really tests your willpower.  And since it is the time to celebrate, have a dessert and enjoy it.  But remember, the plates are small for a reason.  Don't pile it to the sky.  If your dessert fits on the plate, then perfect.  Don't add more.  That will be your way to "portion size" the best food at the party!
• Alcohol - The calories all add up so increase your water intake and refer to my blog "To Drink Skinny Is To Be Skinny" for some tips at the bar.

**Remember to eat something before you head off to the party.  Going on an empty stomach will set you up for failure and you will unconsciously overindulge.  A little healthy snack beforehand (complex carbohydrate, lean protein, and healthy fat combo) will help stabilize your blood sugar levels and prevent the "ravenous you" from coming out!

If you are asked to bring an hors d'oeuvre or side dish for a party, check out these websites for some healthy recipes...
http://www.cookinglight.com/
http://www.eatingwell.com/
http://www.foodfit.com/
http://www.epicurious.com/

Embrace and enjoy this beautiful season and if you have too many Pigs in a Blanket, don't stress about it.  Exercise the next day, drink lots of water, and love your body unconditionally! 

Happy Holidays!!

Jill

Kale - The Superfood

Lately I have been hearing so much about the superfood, kale!  Everyone is raving about it!  The amazing benefits, the different ways to use it in your meals, and how we can get more of it in our diet.  To be honest, I just started eating kale, as I was a bit weary about it before.  But then my wonderful friend, Whitney, suggested I throw it in a smoothie and I was hooked.

Part of the cabbage family, kale is a dark green, leafy vegetable with similar disease-fighting characteristics as broccoli and Brussels sprouts.  And fights disease, it does! Kale has the highest antioxidant rating based on the ORAC Scale (Oxygen Radical Absorbance Capacity) with a value of 1770.  This nutritional powerhouse comes in way ahead of spinach, which has an ORAC value of 1260.

Here are some more incredible benefits of adding kale to your diet...

• Chock full of essential nutrients such as Iron, Calcium,Vitamin A, C, and K
• Contains powerful phytochemicals called indoles, which have been proven to protect and fight against breast cancer, cervical cancer, and colon cancer
• Provides the body with seven times the beta-carotene found in broccoli (beta-carotene protects the eyes from macular degeneration)
• Got sulfer?  Kale is abundant in sulfer, which contains a compound called sulforaphane.  This disease-fighting compound helps to increase the body's release of detoxification enzymes, while assisting the liver in removing free-radicals and harmful chemicals that may possibly cause DNA destruction.
• Low-calorie, low-fat, and yummy!

Do I have you convinced yet???!!!

Now a few ways in which to add this stellar vegetable to your diet....

• Kale Smoothie - Add 2 large leaves of kale to a beverage of your choice (I do unsweetened almond milk) with some fresh berries, and blend.  Tastes amazing!  Your body will be buzzing afterwards!
• Kale Salad - Tear pieces of kale and toss into salad bowl.  Add fresh lemon juice, a little bit of heart-healthy olive oil, salt and pepper and serve.  Adds a nice twist to the dinner salad!
• Baked Kale Chips - Preheat oven to 350 degrees.  Tear kale into small-medium sized pieces, drizzle with olive oil, sprinkle with salt and pepper, and bake for 10-15 minutes.  A healthy, low-calorie snack!

Enjoy!

Jill

Dietary Supplements & Vitamins

"Expensive Pee".  That's what my professors call dietary supplements.  And expensive they are.  No wonder the supplement/vitamin business makes about 7 billion, yes, BILLION, dollars a year!  And it's only growing.  But do dietary supplements really do what they claim on the bottle?  How do we know that we are taking what is specified on the label when the formulas are not regulated by the FDA?  This is a very controversial topic and one in which people feel very strongly about.  You are either a supporter of dietary supplements and will spend the outrageous amounts of money to fuel the habit (or even possible placebo effect) or you don't take them and disregard the hype.  I would like to share what I know - some knowledge that I have learned in school and my personal beliefs on those little pills.

First and foremost, dietary supplements are not regulated by the FDA.  Therefore, there is a lack of standardization and very little control over what is on the label versus the actual active ingredients in the vitamin.  However, the United States Pharmacopeia does work with dietary supplement manufacturers to help standardize the quality of the product and place stringent rules and regulations on the manufacturers in regards to their health claim.  But unfortunately this is a "voluntary" option and vitamin manufacturers do not have to comply with, and use, the USP services.  That said, if you are going to purchase dietary supplements, make sure you choose a brand that has been approved by the USP.

Secondly, there is a huge chance that you aren't even absorbing the supplement that you have just taken.  Have you ever taken a multi-vitamin and about 30 - 45 minutes later you go to the bathroom and notice that your pee is bright yellow??!?!!  Yeah, well I have and that is what my professors are referring to as "Expensive Pee".  Your body did not absorb the "vitamins" in the supplement and you ended up excreting them.  Most multi-vitamins are made with synthetic versions of the natural, pure form of the vitamin and our bodies are unable to absorb it - ie: the synthetic form is not bioavailable to our body's needs, which explains the bright yellow pee.
I believe that if you are consuming a well-rounded, healthy diet that emphasizes fresh fruits and vegetables, whole grains, healthy fats, and lean protein, you do not need a multi-vitamin supplement.  You are going to get more bang for your buck buy purchasing these healthy foods than spending $50 on a multi-vitamin that some one at the grocery store told you was "good".  If you are hell-bent on taking a multi-vitamin, try to find a whole-food supplement (preferably in the powder or liquid form) and make sure it has the USP stamp. 

Now, there are supplements I absolutely think everyone needs to take.  Here is my short list.

• Vitamin D3  - This is an essential fat-soluble vitamin that helps maintain calcium stores which keeps your bones and teeth strong.  It also greatly reduces the instance of osteoporosis and osteomalacia in your adult life.  Most people believe they get their Vitamin D from the sun, which is true, but there are many variables that may affect absorption and synthesis of Vitamin D from the sun such as cloud cover, sunscreen, melanin in the skin, clothing, etc.  There is a huge emergence of research on the amazing benefits of supplementing your diet with this vitamin! Make sure to find a brand that is Vitamin D3 - the active form.  I also would definitely recommend taking this in conjunction with calcium and magnesium if you do not regularly consume dairy products.
• Omega-3  -This heart healthy supplement has gained popularity most recently due to its' wonderful benefits in decreasing LDL cholesterol (the bad kind) and triglycerides, while increasing HDL cholesterol (the good kind).  Omega-3's help improve mental health conditions such as depression, anxiety, mood swings, postpartum depression, and Alzheimer's.  Additionally, this powerful supplement has been found to decrease inflammation and help alleviate symptoms associated with allergies! :)  I take my Omega-3 in pill and liquid form (I add flax oil to my smoothies) and I have to be honest....I have definitely seen a difference in my skin since starting supplementation.
  
  If you are pregnant or wanting to become pregnant, taking a pre-natal supplement provided to you by your doctor is incredibly important.  

  
  

  Again, this is all up to the individual and always defer to your doctor for any medical issues or questions you may have before starting a supplement.  My belief is that spending the money on fresh, whole foods in their pure, unadulterated form is so much more beneficial to the body than taking a little pill that may or may not get absorbed. 

  
  

  In health and happiness,

  
  

  Jill 

To Drink Skinny, Is To Be Skinny

Now here's the million dollar question and one I get asked very often.....How can I enjoy my nights out and still manage to look great? I want to go out with my friends on Saturday night but don't want to feel bloated and horrible the next morning....what do I do and what should I drink?

So here are some tips and tools I use when I go out.  I feel that I have managed to find a happy medium between enjoying what I am drinking (I mean honestly...who wants to dilute their wine with a spritzer??????), while cutting down on the unnecessary calories, and still being able to go to yoga the next day.  But let me add a disclaimer saying that sometimes the rules get broken and I succumb to the yummy margaritas at my favorite Mexican restaurant. If this happens, just pick yourself up the next day and promise yourself it will only be vodka sodas the next time you go out!!!

1.  "The Clearer The Better" - You know the drinks you see that are all the colors of the rainbow?  Yeah..stay away from those.  Take for instance a Mai Tai - it's colorful and they always add a little umbrella to make you feel that you aren't drinking in a dive bar next to a busy freeway. Well you are and that "fun" drink is going to cost you around 500 calories (give or take 100 calories).  And one is never enough, my friends.  So you leave the bar feeling good, only to realize you aren't in Hawaii and you have just consumed around 1500 calories. UGGHHH!  Sugar is the devil when it comes to combining it with alcohol.  It speeds up the absorption of the alcohol and makes the drink so much easier going down.  Stick with clear liquor (vodka, gin, silver tequila) and add club soda or a diet soda that you enjoy.  Flavored vodkas are great with club soda and then add some fresh limes or lemons.  This will run you about 100 calories per drink.  Big difference and you will also avoid the unknown sugars in the mixers!!!!  If you are even more daring, have your liquor on the rocks.  It will take you a little longer to drink it, minimizing your calories, and your bar bill!

2.  "99 Bottles of Beer on the Wall" - Beer is made with yeast so it's kinda like drinking liquid bread.  Not to mention, beer has gluten in it (from the barley) so if you follow a gluten-free diet, stay away!  But everyone loves a beer once in awhile, so if you do, stick to the light versions of your favorite brand.  There are some new beers out there that are about 90 calories.  Those are good choices.  Try not to drink the entire 6-pack.

3.  "Wine-O" - I love wine.  Love, love, love it!!!  But drinking a bottle of Chardonnay nowadays is so not a good idea...for the mind, body or pounding headache you will have the next morning.  White and Red wine will run you about 120-150 calories for 5 ounces.  I find that most bars give you a really healthy pour so you may be consuming more calories than that.  It's also very high in sugar and goes down so easily.  Keep yourself in check and don't drink with abandon!

4.  "H2OOOOOOOOOOOOOOOO" - Water is your best friend on nights out.  Drink it.  And drink a lot of it.  I know people say to have a glass of water in between each drink but honestly, who does that?  I think I tried it once and it was boring (I know, I know...I need to take my own advice and I am trying!).  But if you can do it, it will keep you hydrated and will help you maintain that low-level buzz for a longer period of time.  If you skipped it at the bar, make sure to drink plenty of water when you get home.  Alcohol relaxes your bladder, increasing the need to run to the bathroom, so you will want to replace all of the fluids that you lost.  It will also help flush out the toxins from your body, possibly decreasing that hangover the next day.

5.  "The Energizer Bunny" - Don't mix the highly caffeinated energy drinks with alcohol.  Vodka Red Bulls were so 2006.  Alcohol is a depressant, caffeine is an upper - not a good mix.  Furthermore, caffeine is a diuretic - which means it increases your need to pee.  But so does alcohol.  Now you have doubled the effects of dehydration.  No good.

6.  "Munchies" - Having the munchies after returning home from a fun night out is a given.  Just stay away from Jack in the Box, Pizza Hut, McD's, and any of the other crap that's open at 2 am.  If you gotta have fast food, try to get something healthy.  Don't overload your body with greasy, salty, fatty foods.  You are just going to feel worse in the morning.  If you want fries, get a small fry.  Just don't get the double-double and milkshake too.

Remember - alcohol is metabolized and stored the same way as fat.  Compromise with yourself.  If you know you are going out that night, have a healthy, well-balanced meal beforehand.  Lean protein, veggies, whole grains.  Drink water and drink it often (myself included).  And, of course, ALWAYS have a DD.

Cheers!

Jill

Drink That Water

Water....it's a precious commodity.  And our bodies could not live without it.  I am sure you have always read or heard that you should drink 8-8 ounce glasses of water per day.  So that's 64 ounces of water which is a little less than 2 liters.  At the same time, that can seem like a very daunting amount of fluid to consume throughout the day.  I get it...you don't always want to be running to the bathroom!  This recommendation also includes other drinks and foods that you consume and don't even realize you are adding to your "water bank".  Oranges, cucumbers, and watermelon have a very high water content so eating an orange can satisfy a small portion of those 2 liters.

The Institute of Medicine recommends that men consume about 3 liters of beverages per day and women need about 2.2 liters of beverages per day.  But since everyone's needs are different, a good rule of thumb is 1/2 ounce to 1 ounce of water per pound, per day.  So for 130 lb. woman, she would need to consume about 130 ounces of water which is around 3.8 liters.  Maybe that's a little high for you so drop it down to 1/2 ounce. 

You definitely need to make sure to increase this amount if you are exercising and expending a lot of energy.  When I go to the gym, I normally drink about 32 ounces of water during my workout.  I also notice that very few people take quick "water breaks" during my exercise classes.  Maybe people think it makes them look weak - like if they don't drink water they are much stronger than everyone else.  I think its so bizarre.  You NEED to replace the water and electrolytes you have lost to help your body to continue performing optimally.  So don't be embarrassed to drink water every moment that you get!!!

To spice up the sometimes very boring taste (or lack thereof) of water, add lemon.  Or any other type of fruit that you like.  I love making Spa Water.  Just add cut cucumbers, oranges, strawberries, limes, lemons, watermelon, and/or mint.  Let the water sit for an hour or so which allows the flavors of the fruit to saturate the water and TA DA.....you have some awesome tasting water!  It's also great to put out for a party.  Buy one of those cute water dispensers from Bed Bath and Beyond, design your very own Spa water, and I promise, your guests will love it.  Besides, it cuts back on tons of half-drank water bottles and of course, lots of trash, sitting around during your party.

Cheers!

Jill

Vitamin C

I have a big presentation next week on Vitamin C in my Advanced MicroNutrient class.  I figured since I was doing so much research regarding this essential nutrient, I thought I would share some of my information!

Vitamin C is abundant in many fruits and vegetables such as oranges, strawberries, kiwi, guava, red & yellow peppers, broccoli, kale, cantaloupe, brussels sprouts, and grapefruit.  There are plenty more fruits and vegetables that contain good amounts of Vitamin C but these are excellent sources.  The average adult needs about 75-90 mg/day.  And let me tell you...that is a VERY easy amount to consume in a day.  A 1/2 cup of red peppers provides you with 142 mg of Vitamin C - that's more than the Recommended Daily Allowance.  But not to worry.  If you are consuming whole food products with high levels of Vitamin C, you won't reach toxic levels in your body due to the water-soluble characteristics of the vitamin.  That means you are more or less going to pee out the Vitamin C that you don't absorb.  Your body is an incredible regulator of such nutrients and will get rid of what it doesn't need or what it has too much of.  So if you eat 5 oranges in a day, your body is going to use and absorb the necessary amount of Vitamin C and then excrete the rest.  

It's important to know that most of Vitamin C (Ascorbic Acid) in vegetables is destroyed in the cooking process.  I mentioned that Vitamin C is water-soluble therefore it is easily oxidized by heat (destroyed) and is normally extracted and then discarded after cooking.  And boiling is the worst cooking method for vegetables, especially broccoli, because we normally use a lot of water to boil and then leave the broccoli in the water for too long, ultimately eating a vegetable without the nutrients we were striving for in the first place. 

Here are some tips for preserving the Ascorbic Acid in your fruits and veggies!

• Eat raw fruits and vegetables whenever possible
• If you are going to cook your vegetables, microwave steaming in a small amount of water is your best option.  If you boil, add very little water and only keep your vegetables in there for a few minutes.
• Store fruits and veggies in an airtight container in your fridge.
• Frozen fruits and vegetables sometimes contain more nutrients than fresh produce.  They are often flash-frozen at the source of harvest, sealing in all the important nutrients which are sometime lost in the transportation process of fresh produce.

I also did a lot of research on using Vitamin C as a method to cure the common cold.  Everything that I found said it's a bunch of hogwash.  Sure, increase your fruit and vegetable consumption during the cold and flu season because Vitamin C will help boost your immunity.  But don't waste your money on Vitamin C supplements at the onset of a cold.  It has more of a placebo effect than anything.  Just consume 5-9 servings of fruits and veggies per day and drink lots of water!  :)

Now go eat some Vitamin C!!!

Jill

Snack Time!

Everyone has heard that you should eat 5 small meals a day.  And if you haven't heard it, then there you go.  Eating frequently throughout the day keeps your blood glucose levels stable, your metabolism burning, and decreases the urges to become ravenous the next time you sit down for a meal.  There have been plenty of times that I forgo my snack before dinner and end up consuming an EXCESSIVE amount of food (or become real good friends with the bread basket).  The times that I do make sure to have a snack in between lunch and dinner (closer to the time that I will be eating dinner), I make good choices and eat the right portions.  But hey...sometimes we blow it and that's OK!

The question I get a lot is "what type of snack can I have that is healthy, low in calories and of course, tasty"????  As I posted in my previous blog, you want to make sure that your snacks stay in the range of about 100-150 calories.  I would recommend that you have a snack in between breakfast and lunch, lunch and dinner, and if you eat dinner relatively early, have something an hour or so before bedtime (if you need it).

Here are some of my great snack options!

• Small piece of fresh fruit - apple, orange, pear, peach, nectarine, 1/2 grapefruit, 1/2 banana, 1/2 cup mixed berries, 1/2 papaya or mango
• Low-fat Laughing Cow Cheese Wedge (any flavor) with Savory Thin Rice Crackers (Trader Joe's)
• Hummus with veggies of your choice (baby carrots, cucumber, celery, cherry tomatoes)
• Low-fat String Cheese with Pita Crisps
• 1/2 nutrition bar - Lara bar, Kashi TLC bar, Kind bar, Luna bar, Think Thin bar
• Nuts (Unsalted, Dry Roasted) - Pistachios, Almonds, Walnuts
• Low-sugar yogurt (Greek yogurt is the best!) and 1 Tbsp Bare Naked Granola
• Dried fruit (apple, apricot)
• Whole Wheat or Honey Wheat pretzels (Paul Newman) w/ 1 Tbsp Sunflower Butter (Trader Joe's)
• Low-fat cottage cheese with baked chips 
• Light popcorn or Pirate's Booty
• Raw veggies with light ranch dressing
• Corn tortilla chips with salsa
• Small frozen yogurt (no topping!)
• 1 small box raisins
• Fruit leather (Trader Joe's)

Make sure to look at the serving sizes when putting together your snack.

If you have any great snack ideas, feel free to post them!  I always love new ideas.

Jill

Losing the lbs

Did you know that 1 pound of body fat is approximately equal to 3500 calories?  While that seems like an outrageously large number, the over-consumption of high caloric foods and large portion sizes makes it a fairly easy number to get to.  Often.  Of course take into consideration the calories you burn throughout the day, especially if you are frequently exercising.

If you are looking to lose about 1 lb per week, you would have to have a deficit (more calories burned that taken in) of about 500 calories per day.  For 2 lbs per week, it would be 1000 calories.  Losing 1-2 pounds a week is a healthy goal.

I don't believe in being so stringent about counting calories but I definitely think that being aware of the amount of calories you are consuming per day is important to losing and maintaining a healthy weight. 

Here are some tips..

• Always read the food label and understand the serving size related to the amount of calories in each serving.  A lot of bottled beverages contain 2 servings for the entire drink so make sure you are aware if the calories are accounting for the entire drink or just 1 serving.  
• Keep your snacks throughout the day to 100-150 calories each.  If you like the 100-calorie snack packs, remember to only eat 1!!!!  Recent studies have shown that people are consuming a couple of the packs, totally defeating the purpose!
• Most chain restaurants offer all of the nutrition information for their menus.  Read it and use it.  Meals you "thought" were healthy like a Cobb salad, are in fact, chock full of calories and fat.
• Don't always rely on the "burned calories" information displayed on exercise machines.  It's a very vague estimation that skews high.
• Try not to reward yourself with high caloric foods after a good workout.  Just because you did an hour of kickboxing does not mean you can get the fries at In and Out.  Have one cheat day a week and enjoy it!!!

I also want to address the dreaded SCALE.  Numbers are evil.  And they play mind-games on us.  When you start losing weight, it's always great to see the numbers go down on the scale.  But if one day the numbers are higher than they were the day before, it can be so discouraging.  I think the best measure of weight loss is how you look naked in the mirror and how your clothes are fitting.  When my favorite jeans start to get snug, I know I need to dial in my eating and exercising.  I just don't rely on the numbers.....

In health and happiness,

Jill

The Perfect Shake

I love smoothies and shakes.  I'd much rather drink my calories than eat them...and I don't necessarily mean at the bar. :)  But I really like to have a nutrient dense shake in the morning because I never have much of an appetite.  This helps me to make sure I always have breakfast - the MOST important meal of the day.
So while I do enjoy Jamba Juice, I do not enjoy the outrageous calories and excessive grams of sugar that saturate almost all of their smoothies.  Some of the smoothies have more sugar than TWO Snickers bars.  WILD!  Possibly one of the culprits of America's out of control obesity rate!  And let me also say that sugar makes you fat....fat doesn't make you fat. 
Now here is my tasty, healthy, nutrient dense shake recipe!  It's a great breakfast, after-workout recovery drink or anytime you want something delicious - without compromising the scale.

THE PERFECT SHAKE
4 oz. cold water
6 oz. unsweetened almond milk (you may use a milk of your choice, just make sure its low-fat and low-sugar)
1 scoop Designer Whey Protein - Vanilla
1/2 cup berries (any kind - frozen or fresh)
1/2 banana or peach
1 capful Flax Oil or Omega 3 Oil
4 ice cubes

Blend to desired consistency and drink!

Some suggestions:

• You may use 10 oz milk instead of combining h2o and milk.  I simply do that to make the almond milk last longer (cost effective).
• The Flax Oil (which can be found at Trader Joe's or Whole Foods) helps with absorption of the nutrients in the fruit (making the nutrients more bioavailable to your body) and studies are showing how important it is to supplement your diet with Omega 3's.
• Designer Whey Protein Powder can be found at Trader Joe's and the protein helps slow the absorption of the Carbohydrates, keeping you full and satisfied for a longer period of time.
• Frozen fruit is just a nutritious as fresh, actually even more so.  Once it's picked, its flash-frozen, therefore sealing in all the important nutrients that are sometimes lost in fresh produce.  Plus its cost effective.

Depending on the type of fruit you use, this shake will run you about 250-300 calories.

Be creative...just stick to the basic structure!

One more thing....I am not bashing Jamba Juice.  It's a great place and where I go to get my Wheatgrass shots.  If you do want to stop by to grab a smoothie, their website offers detailed nutrition information for their entire menu.  Go for the small.  And don't upgrade.

Cheers!

Jill

Sugar, Sugar, Everywhere

Since I am on the topic of sugar additives, I wanted to address a few questions I received about Splenda & Stevia. 

SPLENDA - Primarily made of Sucralose, this non-nutritive sweetener is derived from the natural Sucrose (table sugar), with a chemical structure composed of three alcohol groups, attached to three chlorine atoms.  Yes, chlorine.  Not to be alarmed though.  Chlorine is in our drinking water so it's something we consume on a daily basis.  But obviously in very small amounts.  According to the American Dietetic Association, they deem Splenda as a "safe" sugar additive.  And so does the FDA....

STEVIA - This natural herb (shrub) has been around for centuries and commonly used by people in Brazil & Japan as a natural sweetener.  While Stevia is still not FDA approved, the FDA did give GRAS (generally recognized as safe) approval for Truvia & PureVia, which are derived from the Stevia plant.  Apparently there is not enough data for the FDA to approve that Stevia is safe to consume in large quantities.  Cause that's how Americans do it.  The bigger, the better!  More, more, more!

Again, everything in moderation!!!!  Have a packet of Splenda in your coffee or add a little sugar-free syrup to your latte but don't over do it.  7 packets of Splenda in your tea is totally unnecessary.  Right?

Sweet Misery - A Poisoned World

Last night I watched a fascinating documentary on the history of Aspartame suggested to me by my great friend, Allie, who also happens to be my partner-in-crime at CSUN.  Sugar-additives are a very hot topic right now (well...always have been) and I find that most people often ask me about the sugar-additives they can and can't have.  Since most people shun the high-caloric drinks, many take refuge in the "no calorie, no sugar"versions of the same drink such as Diet Coke, Diet Snapple, Crystal Light, any soda with a ZERO in the name, etc, etc.  This lengthy food list that uses Aspartame as a "sweetener" also includes chewing gum, yogurt, nutritional bars, gelatin, Equal, Nutra-Sweet, cereals, juice drinks, maple syrup, candy and my personal favorite, vegetable juices.  When did we find the need to start sweetening vegetables???!!!!????!!

Aspartame is composed of three chemical constituents - Aspartic Acid, Phenylalanine, & Methyl Ester.  Please know that when methyl ester breaks down in the human body it becomes methanol - a wood alcohol that is highly poisonous - and then converted to formaldehyde, which the body can not get rid of and I do hope you know that formaldehyde is an embalming agent.  For dead people.  That said, research has found that Aspartame has a severe effect on the neurological system, more specifically, targeting the brain which would explain the 10% increase of brain tumors the year after Aspartame was introduced (1984).  

Now without going into more details about the documentary because I think everyone should watch it to become educated, I did find it worth mentioning that during clinical trials before the drug was approved by the FDA, G.D. Searle & Company botched, and falsely reported the effect that Aspartame had on their animal subjects.  For instance, the researchers would cut out tumors the rats developed (before the FDA had a chance to review the subjects) and report that the sweetener caused no side effects on the animals.  Hmmmmm....shady.  Also, Donald Rumsfeld was the President of G.D. Searle from 1977 to the time Aspartame was approved (1983).  More shadiness.

Here's my opinion - the purer the better and everything in moderation.  I really try to stay away from anything with Aspartame.  Nature didn't intend on us drinking chemicals in our beverages.  Sure....I love the occasional Fresca (I know...so random and so 1990's) but I don't consume diet drinks and I ALWAYS read the label.  Especially for yogurt.  Protect your body.  And watch the documentary. :)

Here's to no more "sugar free" crap!

Jill

The Spot for Everything Nutrition, Health, Exercise & Wellness!

Welcome to my brand new blog!  I'm Jill - your Nutrition Concierge!  We all know that when you stay at a hotel in a "never been to" type destination, the Concierge becomes your best friend.  They seem to have the answers to your questions, always get you the reservation you want and send you in the right direction.  That's the idea here!  

I am going to be discussing everything on Nutrition, Health, Exercise & Wellness.  Each post will be on a new hot topic!  Whether its something that I have recently been asked, talked about in the news, or even a Nutrition myth I can clear up, everything is fair game here!

Before I start, I think you should know a little about me!  I live in Southern California and attend California State University, Northridge as a Nutrition, Dietetics and Food Science graduate student.  I'm in the process of becoming a Registered Dietitian(more about that later!)and am almost done with my graduate studies. I hope to one day own a private practice and make a difference in people's lives. 

I have a cute little dog named Madison (she will certainly make an appearance) and when I am not in class, studying or at work, I love to exercise...especially running and yoga.

So stay tuned!  I think you will find very helpful, usable Nutrition tips and information here.  And feel free to leave questions!

In health & happiness,

Jill