Category: Nosh

If I had a dollar for every fitness fad I’ve seen come and go over my short 10-year career in the fitness industry, I’d be writing this article from a gold-plated laptop, swinging in a hammock on the shores of my own private tropical island.

Maybe that is a slight exaggeration, but the point is that fitness fads come and go so quickly and frequently that it can be hard to keep up with them. One minute a new supplement hits the market promising that it is the weight loss solution we’ve all been looking for, and the next minute it is completely forgotten as another supplement comes along promising to be even better.

The running world, of course, is no exception to this phenomenon. I’ve seen everything from spring-loaded sneakers claiming to make you faster to herbal supplements that supposedly increase your lung capacity. Rarely do any of these claims hold true.

Back in 2009, author Christopher McDougall published his best-selling book Born to Run. In this book, McDougall highlighted the Tarahumara Indians of Mexico’s Copper Canyons and their almost inhuman ability to run for incredible distances. This book not only catapulted the barefoot running movement into the mainstream running world, but also introduced many of us to a supposed super food just perfect for runners:

Chia seeds. 

Yes, the same chia seeds used to grow hair on the infamous chia pets. It turns out that these seeds are not just for growing grassy hair on clay figurines. They are edible, and the possibilities for their consumption are endless. From smoothies to salads, tea to snack bars, suddenly it seemed every runner everywhere was raving about chia. After all, if this ancient seed could fuel the Tarahumara and help them sustain incredible distances, it just had to help the rest of us too. Right?

Well, sort of. 

Although there has been no concrete evidence proving that chia seeds alone will help improve running and endurance, there is no denying that chia is an amazing super food that can benefit any runner’s diet. Chia seeds are rich in omega-3 essential fatty acids, antioxidants, protein, calcium, iron, potassium, vitamins A, B, E, and D…just to name a few. In fact, a two-tablespoon serving of chia contains about 200 mg of calcium, seven grams of fiber, and four grams of protein.

And while chia alone won’t transform your running overnight, these tiny, yet powerful seeds might help you become a better runner. Here’s how:

Sustained energy. Chia seeds are extremely absorbent, expanding up to ten times their original size when soaked in water, forming a gel-like substance around the seeds. Turns out that goopy gel is useful: It coats the stomach and works as a barrier between carbohydrates and your stomach’s digestive enzymes, which break down carbohydrates and convert them to sugars. By slowing that breakdown process, chia seeds provide runners with a longer period of time before their blood sugar levels drop, causing them to feel tired or lethargic. 

Note: While chia can help sustain energy, chia seeds in and of themselves are very low in carbohydrates and sugar. So if used while running, chia seeds alone won’t give you the energy to sustain a long run. Your best bet? Make a gel or bite-sized chew (like this recipe!) that contains chia in addition to other nutritious energy-sustaining foods. 

Hydration. Because chia seeds are so absorbent (anywhere from 12-30 times their weight, depending on who you ask), they help regulate body fluid levels and retain electrolytes, both of which can help prevent dehydration.

Recovery. Amino acids are the building blocks of protein, while antioxidants fight against free radicals (molecules responsible for aging and tissue damage). Chia seeds are full of both amino acids and antioxidants. 

Add to this list the countless non-running related health benefits, such as possibly combating diabetes or improving blood pressure, and it seems chia is not simply another fitness or nutrition fad. 

So while these tiny seeds might not have you effortlessly running the canyons of Mexico, the nutritional punch that they do pack is certainly enough reason to give them a try.

Outside of my office, I display a selection of healthier products. I rotate them each month, but apple cider vinegar (ACV) has graced those shelve on more than one occasion. When it does, without fail, someone will survey the shelves, pick up the bottle, and ask me one of two things: 1) do I take a shot of it each morning? or 2) is this stuff really all it’s cracked up to be?

The Pros (or at least the claims)

Before we can establish if ACV deserves all the hype it has been getting, we should probably back up and establish what the hype is in the first place. For starters, when people refer to ACV, they are generally referring to the raw, unfiltered stuff, which is bit murky and contains more enzymes and beneficial bacteria; the label may also say that it includes the “Mother” (which is a good thing).
Type “apple cider vinegar benefits” into Google (you will get nearly 13 million results!) and here are the various health conditions that it is said to help:

• acne
• bad breath
• cancer prevention
• cholesterol & heart health
• dandruff
• diabetes
• digestion
• energy
• hiccups
• indigestion
• sinuses
• smelly feet
• sore throat
• sunburn
• teeth whitening
• weight loss

No wonder people are going nuts over it! Impressive health claims aside, ACV remains a pretty darn useful tool in a healthy kitchen. At only three calories per tablespoon, it’s an amazing, minimally processed way to add a punch of flavor to food without sugar, salt, or excessive fat. In your journey to better health, finding ingredients like ACV can be the difference between bland, boring food, and meals that you’re excited to eat. That’s not nothing!

The Cons

It’s one thing to claim that ACV benefits all of those conditions; it’s quite another for it to actually work. If you’re thinking that ACV sounds too good to be true, you’re right. You can find a handful of studies, particularly ones that link vinegar in general (important! Not ACV specifically) with improved insulin sensitivity. This has direct implications for diabetes prevention and management, but also other conditions associated with the hormonal consequences of out-of-whack insulin: acne and weight loss in particular.
However, these studies are way too small, as well as too few and far between, to draw any serious conclusions; and even if they were stronger, they still wouldn’t show that ACV is any healthier than other vinegars.
Long story short: there isn’t a lot of research to support the over-the-top claims people are making. However, science may not be the be-all-and-end-all of apple cider vinegar effectiveness. Research on alternative and natural forms of medicine is poorly funded, so waiting for “proof” that ACV works is not particularly realistic. Really, it isn’t lack of evidence that is all that noteworthy here. If the only downside to taking a shot of ACV in the morning were that it may not make much of a difference, that’s not a very compelling argument not to do it.
But it’s not the only downside.
Here are the compelling arguments against ACV:

• Over time, it can cause serious dental erosion.
• It can decrease potassium levels in the body; this risk is particularly high when combined with certain medications.
• Without proper dilution, it can cause topical chemical burns and irritate the tissue lining the mouth, throat, and stomach.

Vinegar is strong stuff! It’s crucial to dilute it properly, and everyone’s sensitivity to its strength can vary. Either prolonged use or improper dilutions can cause serious harm. No matter what the internet tells you about ACV’s ability to “alkalize” the body, the fact is, it is an acid. It is corrosive. It has consequences when overused or misused.

The Bottom Line: Fit or Flop?

I have to give a big ole FLOP to the standard shot of ACV, even ones that are diluted with water. The amount of vinegar you would likely need to ingest to see significant improvements in your health would be more than enough to put you at risk for the consequences of consuming so much acid.
There will always be people who want you to believe that there is a magic bullet to get you to where you want to be. I wish I could tell you it were true, that the only thing standing between you and your health goals is a tablespoon of vinegar every day. Unfortunately, true change is hard work, and nothing can replace a nutritious diet and active lifestyle. So go ahead, use that ACV, but try it in a salad dressing drizzled over a plateful of veggies, and leave the shot glasses for the college kids.

Good things don’t always come in small packages, especially when it comes to dieting. Think about it.

Are fun sized candy bars good for weight loss? How about brownie bites? Chocolate truffles? All of those are small in size but bad for weight loss. Here are eight foods small in size, easy to eat, good for your weight loss efforts, and decidedly nutritious.

1. Dark Chocolate Oatmeal Bites

I used to dislike dark chocolate because it seemed so bitter. After cutting out most sugar from my diet, dark chocolate suddenly seemed very sweet. Mix 1 cup of uncooked oats, 3 tablespoons of dark chocolate chips, and enough honey to hold the mixture together in a bowl. Roll into small balls, chill, and eat one or two as a snack.

2. Clementine Oranges

Clementine oranges are tiny, easy to peel, and great for weight loss. We always have some on the counter when they are in season. A clementine gives you a burst of sweetness, 35 calories, and an impressive 60 percent of your required vitamin C.

3. Bird Seed Balls

The birds on your backyard birdfeeder might eat these little bites, but they are definitely for human consumption. I like to mix equal amounts of sunflower seeds, peanuts, and chopped pecans in a bowl. Then I add a bit of all natural peanut butter and mix it thoroughly. Roll into golf sized balls, refrigerate, and eat one as a snack.

4. Figs

Fresh figs are sweet, easy to eat, and low in calories. This underappreciated fruit has several benefits to weight loss because it has fiber, not much sugar, and several nutrients. I recommend keeping fresh figs on hand all the time. When you are in the mood for something sweet, skip the candy bar and reach for a fig. A medium fig has 37 calories, 1.5 g of filling fiber, and just 8 g of sugar.

5. Boiled Eggs

A hard boiled egg is a food I often reach for when I want something small and filling. One egg has 6 g of protein and 77 calories. For a twist, dip the boiled egg in hummus. I promise you, it makes it taste a little bit like a deviled egg.

6. Zucchini Cup with Avocado

Avocados and zucchini make a terrific little bite sized snack or appetizer. I make these when we have company or as a way to use up extra zucchini from my garden. Cut a zucchini into 2 inch sections. Hollow out the inside. Fill with mashed avocado mixed with salt, pepper, and a bit of paprika. Put the avocado mixture into the zucchini cups and refrigerate until firm.

7. Frozen Banana and Dark Chocolate Nuggets

My family loves it when I slice bananas into nugget size pieces, dip one end in melted dark chocolate, and put them in the freezer. Once they are frozen, I pop them into a freezer safe container. The nuggets have about 40 calories each.

8. Lower Calorie Pecan Balls

While definitely a treat, pecan balls are small desserts with protein and healthy fats. Make pecan balls using 3 tablespoons of softened butter, 2 tablespoons sugar, 1/3 cup whole wheat flour, and 1/4 cup chopped pecans. Mix together and use your hands to make them into small balls. Bake at 375 degrees for 8 to 10 minutes. Each pecan ball has about 50 calories.

Did you know that over 70 percent of the population of the United States is considered overweight or obese? When I realized this I started thinking about all the things that encourage food addiction. If you’ve been told you’re overweight or obese by a medical professional, there are some elements in our environment can be changed for the better to raise awareness and help us stop making the poor food choices that contribute to food addiction.
Advertisements: Regardless of where they come from, they are plentiful. Most of the time you don’t even realize you are the victim of an advertisement.
The Solution: Avoid them at all costs. I know it’s impossible to steer clear of every one of them, but some are within your control. You can limit your exposure to television ads by not watching it. A DVR is great for fast-forwarding through commercials. Out of sight, out of mind. There are far fewer food advertisements on our computers, tablets, and smartphones, so we are safer there. How about a new healthy recipe book for the kitchen? This will help keep your mind in the right place.
Activities: People who are in motion tend to stay in motion and are constantly busy doing things. If you’re bored and sitting around thinking of things to do, you are more likely to contemplate your addiction and end up feeding it. It just happens.
The Solution: Get involved! Time to get off the couch and join the gym, enroll in a Pilates class, sign up for a BYOB painting night, or just take a hike. Anything that involves getting out of the house and being physical or meditative will help you keep your mind off of food.
Friends: You are what you surround yourself with. Unhealthy friends will not be there to support you. They may try, but it’s impossible. If your friends are unhealthy junk food junkies, or not supportive, then you risk a situation of “if you can’t beat them join them.”
The Solution: Surround yourself with healthy, like-minded people. We all need friends who encourage and support us. It’s time to find friends who are doing the same things you are; this is a great way to start building a network of healthy, fun friends. Who knows, you might even meet your next husband or wife getting there.
Food: Let’s face it, food is unavoidable. It is sold everywhere you go, strategically positioned so you have no choice but to see it.
The Solution: First things first, get rid of all of the food in your house that is processed and high in sugar. Next we tackle the grocery store. When I go grocery shopping, I try to stick to the outer aisles of the store. The produce and meat sections are the other two places I spend my time. My number one rule is to never go shopping without a grocery list. Once I check off everything on the list, I pay and head home.
One of my favorite expressions is “out of sight, out of mind.” In this case, it’s something to live by. Soon you will find that you have little or no cravings for those sugary, salty, fatty foods that used to live in your cabinets.
Remember, it takes a good solid 30 days to make or break a habit. Be kind to yourself. You may have a few setbacks along the way. What’s most important is getting back on track and recognizing how healthy you feel when you are making good food choices for you and your family.

There is a lot of confusion permeating the aisles of supermarkets across the country, but perhaps none quite so palpable as that felt when standing between the packages of butter and margarine in the cold, far reaches of the store. One decade, we are encouraged to replace butter with margarine. The next, it’s the very opposite. There are butters blended with oils, oils blended with other oils, infused butters, vegan spreads, local butter, whipped butter, and more marketing hype than the average shopper can even hope to digest.
To answer this butter-versus-margarine question, we have to consider why butter was vilified in the first place (and whether it’s still valid), and why margarine has recently fallen from grace (and whether those claims are warranted).
Butter’s downfall was its saturated fat content, which became the scapegoat for cardiovascular concerns after Ancel Keys’ research in the 1950s’ linking saturated fat to high cholesterol and heart disease. Since then, we have been taught that we need to replace the saturated fat in our diets with unsaturated fats.
Coincidentally, margarine starts as an unsaturated fat (generally a vegetable oil, which is code for corn or soybean oil) but must be tampered with a bit because unsaturated fats are liquid at room temperature. For margarine to compete with butter in the American kitchen, it had to be the same, spreadable consistency. The tampering that scientists did was hydrogenation, a process that alters the chemical structure of an unsaturated fat to make it look and act more like a saturated fat (butter).
What we did not anticipate, however, was that hydrogenation would actually create a third type of fat: the trans fat (dun dun dunnn). Trans fats are now known to be much worse for our health than saturated fats were ever thought to be. (Tip: read up on trans fats here). The short version of the story is this: margarines made with hydrogenated oils (a.k.a. trans fats) are far worse for your health than butter.
Problem solved, Q.E.D., butter is better than margarine…right?
Not so fast.
Margarines used to contain hydrogenated oils, but companies know that consumers don’t want them in their products, and the FDA has ruled that by 2018, they have to be out of the food supply, anyway. Some have replaced the hydrogenated oils with mono & diglycerides, which can be a sneaky way of hiding trans fats in a product, but manufacturers aren’t required to disclose that information, so it’s hard to tell.
Others, however, don’t, and actually contain pretty straight-forward ingredients. The brands on the shelf that market themselves as being “simple” or “pure” are actually not that bad, and this coming from the dietitian who, full disclosure, spent years on a crusade against margarine. Look for a margarine with a higher total fat and calorie content (this is important; fat is not to be feared), but a much higher emphasis on monounsaturated fats, as opposed to saturated fat (like in butter) or polyunsaturated (like in vegetable oils). The ingredient list should short and pronounceable without a chemistry degree.
So maybe these select few margarines are not particularly worrisome, but are they better than butter?
Ten years ago, I may have (begrudgingly) said yes. They are still more processed than butter, but butter’s saturated fat content would have driven me away. However, more and more these days, Keys’ research is being called into question. Saturated fat, in fact, may not be as strongly linked to heart disease as we once thought. Before you go reaching for that stick of butter, though, keep in mind that even if some of a food can fit into a nutritious diet, loading up on it is not the wisest choice, and large amounts of saturated fat are still not recommended. It is also important to note that not all butter is created equal, and to get the most ideal breakdown of types of fats, you want to look for those pricey sticks made from the milk of pasture-raised cows.
(I have to pause here to acknowledge all the readers falling out of their seats trying to get me to bring up coconut oil as a third alternative. Honestly, it deserves its own article, not a 250 character footnote in this one. Another day, my friends. Another day.)
Really, the answer is not so much “which is better,” but rather, which will you enjoy more in small quantities? This is key. Whichever you choose, select the highest quality possible to maximize benefits and minimize drawbacks, and no matter what, use it sparingly. Nuts, seeds, and avocados are more nutrient-dense and less processed than either spread. Try baking cookies with well-mashed avocado instead of butter, or spreading your morning toast with a little almond butter. These are the real answers in The Great Fat Debate.

Vending machines are located in the most convenient places. Offices, airports, bus terminals, school campuses, strip malls, and right on the street in some cities. Too bad they are mostly filled with junk foods that are not only bad for your health but terrible for your weight loss efforts.

Before I give you my list, understand that I was not always averse to vending machine foods. When I worked in a bank, the vending machines were located just a few short steps from my office. I visited them at least once a day and never picked any of the healthy options. I always went for the high fat, high sugar, high sodium snacks and I paid for it in terms of my weight.

Here are eight foods to never eat from a vending machine for your health and weight.

1. Orange Crackers

After candy, my favorite choice in the vending machine was those orange colored crackers with peanut butter. You may be lulled into thinking these are a good choice because of the peanut butter. Don’t be duped. These cracker packs have an average of 210 calories, 10 g of fat, and 260 mg of sodium.

2. Sodas

Skip the soda completely when walking by the vending machine. Most sodas have about 250 calories per 20 ounces. Say “No,” to the diet sodas as well. Diet soda may cause you to crave sugary foods, contains unhealthy artificial sweeteners, and has no nutrients.

3. Pastries of All Kinds

Many vending machines sell pastries covered in frosting, sprinkled with sugar, and full of calories. Those pastries often have 200 calories per serving and give you no lasting energy or nutrients. And no, heating them in a toaster does not reduce the calories.

4. Candy

Candy was my favorite item to purchase at my office vending machine. Avoid chocolate bars, M&M’s, and every other type of candy. If you find yourself weakening, look up the calories in a Snickers bar and remind yourself that 270 calories on junk is unnecessary and a bad weight loss choice.

5. Diet Cookies

With the increasing awareness on the part of consumers concerning calories and healthier food options, some companies put diet cookies in their vending machines. These cookies, which usually have four in a pack, contain artificial ingredients, an average of 120 calories, and 18 g of sugar.

6. Granola Bars

There are some exceptions to this rule, but most of the granola bars in vending machines are highly processed, full of sugar, and lacking in real nutrition. Familiarize yourself with the brand of granola bar offered and make a knowledgeable choice.

7. Chips

No one needs chips, especially if you are trying to diet. Chips have an average of 160 calories per ounce, and many vending machine chip bags contain 1.75 or 2 ounces. Chips give you unhealthy fat, high amounts of sodium, and do not fill you up.

8. Cookie Packs

Skip the non-diet cookie packs as well. A single chocolate chip cookie has an average of 80 calories and a package of mini cookies averages about 250 calories, according to the USDA Nutrient Data Laboratory.

As you lose weight and seriously think about how the foods you eat impact your health, I know you will be able to walk past the unhealthy food in the vending machines and remember the days when you thought those foods were tasty and good.

The weather is turning colder, and whether you celebrate fall or dread it because winter is soon to follow, the holiday season is fast approaching. From a dieting perspective, there is no harder time.

It’s difficult enough to stick to your diet during the regular months, but almost impossible during the holiday months. Don’t despair. I have several ways you can prepare yourself for the holiday dieting hazards ahead.

Holiday preparation takes two different directions when it comes to sticking to your diet and losing weight.

The first is mental. The second is taking concrete action.

The Mental Preparation

Having a recipe for mental preparation before the holiday season begins is critical in ensuring you get through the holidays successfully. Now is not the time to let your guard down. I recommend thinking about emotions, expectations, and food traditions before the holiday season begins to prepare you to navigate the complexities of the holidays without gaining weight.

Emotions

Speaking from personal experience, the holidays aren’t always completely full of gladness and joy. For many people, events from the past bring up unpleasant emotions. For example, if a family member has recently passed away, you will miss that person during the holidays.

Strong emotions often trigger a desire to overeat.

I find it best to acknowledge the emotions that the holiday brings and talk with family about how I’m feeling. It’s okay to have sad times during the holiday season. Be ready for those times and avoid turning to food for comfort.

Expectations And Traditions

Do you expect to have all your favorite foods at the next holiday? Probably. Are you going to sample all of them? Hopefully not if you are serious about losing weight.

For many people, eating the same foods every year during the holidays is part of tradition. You must mentally decide what foods you will include and exclude from your holiday diet before the holiday season begins. That way you won’t be standing in front of a dessert table laden with your favorites trying to say “no” to all of them.

Concrete Preparation

Concrete preparation for the holidays involves finding ways to incorporate healthier options into traditional celebrations and taking steps ahead of time to make sure you are able to stick to your diet without feeling too deprived or upsetting family members unnecessarily.

Talk With Family And Friends

Sit down with family and close friends and have an honest discussion about your goals. I told my husband I would not be baking as much as I usually did during the holidays because I didn’t want to be tempted. He was sad but understood.

Tell your family and friends how you will handle holiday food, baking, and social events. Ask for their support, especially if you have family members who normally pressure you to eat “just a little more.”

Research And Try Healthier Recipe Options

There are thousands of healthy recipe options available with the click of your computer mouse. Try a few before the holidays begin so you know what you like. I made a lower calorie stuffing, healthier pumpkin bread, and added new salad dishes to our holiday meals. Everyone liked them, and I created new family traditions that continue to this day.

Join A Fitness Group Now

If you are not already part of a fitness group, find one now. Sign up for a short-term gym membership, find a fitness boot camp in your area, or get a group of friends together three times a week and go for a brisk walk.

Exercise not only burns calories, but is also good for you mentally.

Ask any attractive celebrity or model what her secret beauty tip is, and I guarantee you, she will say water. With over half of the human body being water, it’s no wonder that we need it to stay healthy. The human body needs enough water to digest food, allow cells to grow and survive, flush the body of waste, lubricate joints, deliver oxygen throughout the body, aid cognitive function, regulate body temperature, and manufacture hormones. (Phew!) Without it, we wind up dehydrated: our skin dries and is more prone to wrinkles and breakouts, we become lethargic and foggy, we are more likely to snack and have trouble shedding excess weight, and the list goes on.

Ok, fine, so we need water. But wait! How much do we need?

Interview a random sample of people on the street, and chances are, they will not even hesitate when they robotically rattle off, “8 glasses a day.” It seems simple enough, but is it true? Where did that rule come from? Does everyone need that much?

Normally, I would do a fun little “pros/cons” set-up and then draw conclusions, but truth be told, I couldn’t find a single shred of evidence supporting the 8×8 rule. No one seems to know where this health tip originated!

Still, water remains a crucial piece of the health puzzle; it helps us look, feel, and function our best. Here are some generally helpful facts about staying hydrated:

– As a population, we are not drinking very much water, only averaging about four cups per day. Nearly one-quarter of us do not drink any plain water at all throughout the day. Not one sip.

– Most individuals stay adequately hydrated by listening to their thirst signals. The *: As we get older, our thirst signals weaken, and may not be as reliable.

– Daily water needs vary by body size, activity level, overall health, diet, metabolism, and even where you live. The Institute of Medicine recommends about 13 cups for men and nine cups for women, though these are still very general guidelines.

Still confused? Here are some signs that you might not be getting enough water:

– Dark yellow or strong-smelling urine

– Dry mouth

– Fatigue

– Muscle cramps

– Dizziness

– Abdominal pain

– Lethargy

– Confusion

On the flip side, a growing percentage of individuals are actually consuming too much water, which can also be dangerous. This is especially common among athletes who are trying to stay hydrated during intense workouts. Though water replenishment is essential, individuals in these circumstances are also losing electrolytes, and only replacing the water can lead to a host of chemical imbalances in the body. Here are some signs that you may, in fact, be over-hydrated:

– Completely clear urine

– Swollen hands

– Nausea

– Dizziness

– Confusion

THE BOTTOM LINE: FIT OR FLOP?

FLOP! An over-generalized water recommendation for the entire human population is about as useful as that dress that suspiciously claims to be “one size fits all.”

No one is arguing that water is not important. Not only do we need it to survive, as mentioned above, but it can be a powerful health tool in less clinical ways, too. It is common to mistake thirst for hunger, so staying hydrated can ward off mindless munching; and focusing on drinking plenty of water can shift intake away from sweetened or alcoholic beverages, each with its own host of benefits.

In the end, eight glasses of water a day may not be a terrible place to start; but be sure to also listen to your thirst cues and use the super-scientific hydration test of observing the color of your urine. If you’re not thirsty and your urine is a pale lemonade, you’re on the right track. If you’re feeling thirsty or your urine is pretty dark, keep drinking.

Cheers!