Why does it have to be all or nothing? Finding a balance and making it work for you.

What does it really take to eat well? People think they have to live this extreme life--no sweets, no alcohol, no eating out, exercise every single day and be "good" all the time. That does not sound fun at all! So many of my clients walk into my office feeling awful about themselves simply because they had an extra slice of bread with dinner or a cookie at a party. It is true--calories do add up and if you eat too much you likely will not achieve the weight loss goals you are striving for. However, "all or nothing" may not be the ideal approach to eating a healthy and balanced diet.

Notice how many times people say "Oh I was so bad yesterday--I ate dessert" or "I have been so good all week--I made it to the gym every day after work." You will be surprised at how often we break life up into "good" and "bad" which really puts a lot of pressure on us. There is no way we can be "good" all the time. Why does the other option mean we are "bad?"

There has to be a balance. Life happens. Enjoy it! If you beat yourself up every time you are "bad" you are never going to get the hang of finding a happy place in the middle. The goal is to find a way to eat well and live well and be at peace doing things in moderation. There are strategies you can use to set yourself up for success.

Here are some ways to get you started:
Eat before going out! You never want to walk into a party or sit down at a restaurant ravenous. It is a recipe for disaster and you will likely overeat. Eat a small balanced snack at home or at the office before you head out. Grab some protein like low fat yogurt or cottage cheese, low fat string cheese, 2 TB almonds or turkey slices paired with a carbohydrate such as a piece of fruit, cut up veggies or a serving of whole grain bread or crackers.

Don't forget your workouts. Workouts always seem like the first thing to go when people fall off the wagon and it mystifies me! Exercise keeps your mood in order, revs up your metabolism, boosts your energy, handles stress and burns calories. Consider exercise part of your mental health regimen--it is a must to keep you focused. Walk around the block with a friend, go to a group exercise class or stretch while watching television--do something! Anything! You always feel better after a workout.

Do the best you can do. When you are out to dinner or in a situation where you do not have much control, simply do your best. Try to pack some snacks with you if able, eat before you go out and order the leanest protein and as many vegetables as you can.

No need to ruin the day. Often times when people are "bad" mid day they decide the whole day is a wash. Take a breath, relax and remind yourself that you are pretty darn great. No need to feel bad or be so hard on yourself. Keep moving forward.

Enjoy it! If you want to indulge in a treat or sleep in instead of working out, please enjoy every single moment of it! That is what it is all about. Finding balance and enjoying the ups, downs and everything in between.

Keep truckin!

Yummy quinoa

I just found this recipe online and it looks so good...enjoy!

Greek Quinoa Salad
Yield: 10 servings (serving size: 1 cup)

Ingredients
2 cups uncooked quinoa
3 cups fat-free, less-sodium chicken broth
2 tablespoons extra virgin olive oil
1 teaspoon minced fresh mint
1 teaspoon grated lemon rind
2 teaspoons fresh lemon juice
1 teaspoon sherry vinegar
1/2 teaspoon sea salt
1 cup cherry tomatoes, quartered
1 cup thinly sliced radicchio
1/2 cup chopped yellow bell pepper
1/2 cup chopped English cucumber
1/3 cup (about 1 1/2 ounces) crumbled reduced-fat feta cheese
3 tablespoons chopped pitted kalamata olives
1 tablespoon minced shallots

Preparation
Place quinoa in a large bowl; cover with water. Let stand 5 minutes; rinse well, and drain.
Bring broth to a boil in a large saucepan; stir in quinoa. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Uncover; fluff with a fork. Cool to room temperature.
Combine olive oil and next 5 ingredients (through sea salt) in a large bowl. Add cooled quinoa, tomatoes, and the remaining ingredients; toss well.

Vivo GS--check it out!

I have been asked to be a nutrition expert for a wonderful new website Vivo GS---you must check it out! The site is completely devoted to girl athletes. Girls have a lot of pressure out there. Between feeling the need to be skinny, be cool, be smart, have the hottest jeans, date the cutest boy AND be a great athlete...well that is a lot on one girl's plate! The site offers all sorts of information from experts in nutrition, sports psychology and fitness to apparel to community support.

Girl power! Check it out!

I love airport food? Did I just write that?

I recently flew to NYC to visit my wonderful friends and of course buy a materialistic good that I definitely do not need (but the bag is so cute!). I flew on Jet Blue and got stuck in the JFK airport with a 3 hour delay. Gotta love the San Francisco fog!

Once I accepted the fact that I was going to be in the aiport for hours I decided to wander. I walked through all the duty free shops and spent well over an hour in the book store entertaining myself reading diet books. Weird but true... I then had to figure out what I was going to eat. I took a look at the food court and was disappointed when I saw fast food versions of Mexican, Chinese and Italian food. As I walked around I immediately got frustrated on how difficult it is to eat well when food is out of your control.

As I continued to wander around I literally bumped into the most fantastic salad bar! I am not kidding when I thought it was a mirage! Inside the food court of the Jet Blue JFK terminal is the most wonderful food court full of fresh, delicious food. The salad bar has well over 25 items including non starchy vegetables, lean proteins and healthy fats. I was thrilled! In addition they have whole grain snacks to munch on, fresh fruit, plain high protein yogurt and small portions of sweets. It just made my day!

I made a salad just how I like it and actually sat in the airport with glee and enjoyed my well...airport food.

Go visit the big apple and get a healthy meal at the airport! Safe travels!

Check me out in the Allure blog! Top 5 Beauty Foods.

Allure just used me for a recent article on Beauty Foods. Check it out! Let your skin glow for the holidays!!

http://www.allure.com/beauty/blogs/reporter/

There just isn't a quick fix

I was recently quoted in a article by Mark Davis, a fellow trainer at The San Francisco Bay Club. Mark has lost weight and kept it off--he learned there is no quick fix. It takes changing your behavior and creating change that is sustainable and realistic. Mark succeeded and uses triathlons to stay motivated and reaching towards a goal.

In the article, he asked me talk about the new book coming out "The 400 Calorie Fix." While I think small frequent meals is the way to create long term behavior change, it is not just about calorie counting. Each meal should have protein and carbohydrate in order to properly provide the body with the nutrients it needs. In addition, the book says you should eat 400 calorie meals, 4 times a day. For a triathlete, who is often up 18 hours a day and works out 2-3 hours a day, one would need more than 1600 calories.

Remember, one plan doesn't work for everyone. Find a plan that WORKS FOR YOU. That is the only way you are going to reach your goals.

Enjoy the article and check out Mark's blog:
http://www.examiner.com/examiner/x-7447-SF-Extreme-Training-Examiner~y2009m11d21-400-calorie-fix-may-break-triathletes

Spice Up Your Holidays!

I was just quoted in a recent article about adding spices to foods. No calories and tons of flavor. There a bunch of yummy recipes in the article too. Enjoy!

http://www.neamb.com/home/1215_4508.htm

Julie and Julia

Last night I saw the movie Julie and Julia--I know I know it has been out for months. Bear with me! I am little slow with pop culture sometimes. Anyways, it was such a wonderful film because it emphasized the beautiful relationship one can have with food. Now, don't get me wrong. Julie and Julia were in love with butter and fat and all the foods that are not part of a heart healthy or weight loss food plan. But, who is to say that you can not love to cook, love food and be a foodie while eating foods that fall in line with your nutrition goals? People seem to think everything is all or nothing--I do not agree at all.

A few weeks ago I met up with a friend of mine for lunch at Mixt Greens. It is a salad shop here in the city with local, organic and fresh ingredients and you can make whatever salad you want. My friend is a foodie--will eat anything, loves fatty foods and will try whatever you put in front of him. When it was our turn to order he said he wanted whatever I ordered and I laughed, because I knew he was going to be disappointed. I ordered a salad with butter lettuce, cucumbers, carrots, bell peppers, candied walnuts, grilled chicken with a little olive oil and a lot of balsamic vinegar. Not very excited eh? My "splurge" was the candied walnuts. i am so crazy! he he he

The salad tasted great and he agreed. But what he was surprised about was that this salad tastes even better because it will help me reach my nutrition goals. I strive to eat whole foods, non starchy vegetables, lean proteins and healthy fats. This salad did just that. I did not feel guilty after I ate--I felt proud! I love food, I love eating out, I love sitting with a friend over dinner and chatting away, I love sitting in a park with a delicious cup of coffee and people watching. I love appreciating how food fuels me for the life I want to live.

This film inspired me because even thought Julie and Julia gained 20 pounds after their projects, they enjoyed each and every bite. That is what it is all about.

Bon appetit!

GMO

On Tuesday I went to a fantastic lecture about Genetically Modified Organisms or GMOs. The Center for Food Safety was present to discuss what a GMO is, the harm they are doing to our food supply and recent legislation. It is important to learn what you are eating--gaining awareness about the food you eat and how it can affect your health will change your life.

Check them out--http://truefoodnow.org/

snacks snacks snacks

Remember--eat every 3-4 hours to keep your hunger under control. Your metabolism will increase and you will feel so much better. Keep it simple--get some protein and carb and you are good to go. Enjoy!

Some snack ideas:
· Stuff a whole-grain pita pocket with skim ricotta cheese and Granny Smith apple slices. Add a dash of cinnamon.

· Dried fruit (5-8 pieces), nuts or seeds (1/4 cup or 5-8 nuts), whole grain crackers or pretzels with a lite cheese (babybell or string cheese)

· Protein Bar (suggest less than 300 calories and more than 13 g protein per bar)

· Non-fat Greek yogurt, plain yogurt or low fat cottage cheese and one fruit

· Basic sandwich: whole wheat bread with 3-4 slices of deli meat (VLM)

· Protein smoothie--non fat milk or soy milk, protein powder and some fruit

· Toss ¼ cup of dried cranberries and chopped walnuts into unsweetened organic instant oatmeal. Add some milk for protein.

· Microwave a cup of tomato or vegetable soup and enjoy with whole grain crackers and low fat cheese.

· Ants on a Log: Spread celery sticks with peanut butter and top with raisins

· Microwave a small baked potato. Top with reduced-fat cheddar cheese and salsa.

Pizza: The Healthy Choice?

I have asked my dear friend and fellow RD Jessica Maillet to be a guest blogger. Jess and I did our internship together at UCSF Medical Center and I watched her fall in love with the food of San Francisco. Her eyes light up when you talk about the farmer's market. She is doing wonderful things in Massachusetts and I love reading her blog www.afeteforfood.com--check it out. Thanks Jess!!!

I’d like to thank Jae for letting me share my healthy pizza passion with her blog readers. I also practice as a Registered Dietitian and an ACSM-certified personal trainer. I believe that wellness originates from nourishing the body with whole foods that are grown close to home and are good, clean, and fair. I also believe in every day exercise that is enjoyable, stress-relieving, and utilizes that high-quality food energy for high performance! Please enjoy my musings on the topic of pizza, and check out my blog at www.afeteforfood.com. I can be reached at afeteforfood@gmail.com if you have questions. Happy eating!

Pizza is not usually touted as a “health food,” especially when its descriptors are “double cheesy-stuffed crust,” “Xtra cheese, Xtra large,” “bacon cheeseburger feast,” “meatzza,” “MEGA XL3,” and the best: “bread bowl pasta pizza.”

After all, what’s better than a wheel of cheese, topped with greasy commodity meats, atop layer(s) of chewy white bread?

(This screams spare tire.)

Unfortunately, you can see that pizza has gotten a bad rap. I have been determined to unravel the bad roll that pizza has received and take healthy pizza to a new level of acceptance.

Follow my 4-step process to create your own healthy, tasty, glammed-up pizza!

Step one: Create a crust canvas. This serves two purposes: one, you will be cooking yourself and NOT be ordering out at your greasy neighborhood pizza palace. Two, you can manipulate the type and thickness of the crust, which will influence the calories and flavor of the masterpiece you are about to create. Roll the crust very thin. I use a heavy (corked) bottle of red wine to iron the dough out into a somewhat circle. Don’t worry about recreating the perfect pizza circle. Homemade healthy pizza is supposed to look “rustic!”
• Good: Trader Joe’s white pizza dough crust
• Better: Trader Joe’s garlic herb pizza dough crust
• Best: Trader Joe’s whole wheat pizza dough crust


Step two: Get saucy! Sauces can contain extra sugars and high fructose corn syrup. Choose a sauce with few ingredients.
• Good: Newman’s Own Marinara Sauce (still contains a small amount of sugar)
• Better: Newman’s Own Fire-Roasted Tomato and Garlic Sauce (no sugar)
• Best: A homemade creation with organic diced tomatoes, garlic, onions, and sundried tomatoes

Step three: Choose your cheese wisely. No need to break the bank in the cheese department. A little can go a long way.
• Choose rich, flavorful cheese like reduced-fat Cabot sharp cheddar or an imported parmesan. Or, choose a combination of the two!
• Finely grate cheese and spread into a thin layer.
• If you can’t part from the traditional mozzarella, slice fresh mozzarella thin, and add a few slices to the pizza pie.

Step four: Select top quality toppings. Decorate your canvas with color. Add red peppers, thinly sliced sweet potato or eggplant, broccoli florets, zucchini, fennel and/or chopped greens (beet greens, kale, spinach).
• Looking for a different flavor? Opt for a hint of sweetness by adding thin slices of figs.
• Need a greasy meat substitute? Use mushrooms, or try lean meats like bits of spicy turkey sausages or meat substitutes like soy bacon crumbles.
• Still not enough flavor? Add herbs like fresh chopped basil or bits of parsley.



There are so many options with homemade pizza-making. Here are my favorites:
• Make mini-canvases and prepare toppings; have family members create their own pizza masterpieces.
• Create a dessert pizza using sliced fruit and a sprinkling of shredded coconut for the “cheese.”
• Get that professional look by brushing crust with egg wash and a sprinkle of corn meal.
• Experiment with different combinations. (Local goat cheese with thick slices of tomatoes and basil ribbons goes well!)
• Eat a slice of pizza alongside a salad of warm spicy greens, goat cheese, sautéed onions, and garlic vinaigrette.

So simple yet so good...

A client just told me his favorite salad dressing recipe so I thought I would share...

1 Tablespoon Rice Vinegar
1 Tablespoon Olive Oil
1 Tablespoon Dijon Mustard
1 dash salt
Squeeze half a lemon
ground pepper to taste

This is the dressing for one person. Simple, elegant and full of flavor without the calories.

Enjoy!

But avocados are good for you! I cant get fat off a healthy food!

Just because a food is healthy for you does not mean you can it unlimited amounts of it. Hate to be so blunt with you but that is the way it is. Yes, olive oil, nuts and avocados are all sources of "good" fats but if you eat too much of them you will gain weight. So very sad--but so very true. I remember when I was living in New York City and experienced my first apple season. God it was fantastic! Absolutely delicious! My favorite snack was Granny Smith apples with chunky peanut butter. Just thinking about it makes me happy!

Well every day for a week I took a beautiful apple and jar of all natural, local, organic butter and went to town. By the end of the week the jar was empty and my pants were tight!!! Ooops!

Remember, the key to weight loss and weight maintence is portion size and moderation.

Appropriate portion sizes of some of your favorite "healthy foods":
2 TB of Peanut Butter
6 almonds
1/8 Avocado
1 TB salad dressing
1 tsp oil
8 olives

You can still enjoy your favorite goods but watch just how much you are eating at one sitting.

Eat healthy and be healthy!

Kidfriendlysf.com - Check it out!!!!

Kidfriendlysf.com is fantastic resource for parents and kids. My fabulous sister in law started the site with the intention of highlighting places in beautiful San Francisco and the bay area that are not only fun for kids but was also kid friendly.

There are some adorable photos of my niece Coco too---Check it out!

That's Fit--Fit over 40

I was recently quoted in a blog about nutrition for skin. It is a great blog by writier Holly St Lifer--check it out by clicking here

Lunchbox makeover

I was shopping at Whole Foods recently and noticed a fantastic handout you should all check out. It is called "Build a Better Lunch Box" with Chef Ann Cooper. Ann Cooper is nicknamed "the Renegade Lunch Lady" due to her noble and tireless efforts to revamp our children's school lunch program. She believes all children deserve wholesome, nutrition food...Crazy idea right?

I was recent on TV discussing the same topic. Click here to see the segment on "The View from the Bay"

Remember, it takes a child 20 times of tasting a food before they decide if they like it or not. Do not give up! Continue to serve your child healthy, balanced meals and over time they will likely eat what you provide. A parent has to stay consistent with their message. If nutrition is important to them then the lunchbox must reflect this.

In order for the meal to be balanced there must be a protein, whole grain, fruit, vegetable and healthy fats present. Continue to serve balanced meals and let the child decide how much or whether they are going to eat.

Here are some ideas of all the different food components that can be a part of the lunchbox. Enjoy!

Entrees: (protein/whole grain and healthy fats)
Kidney Bean and Garbanzo bean salad
Lentil salad
Beans and Rice with tortilla and guacamole on the side
Leftover protein mixed with goat cheese and bell pepper and lettuce in a whole wheat pita
Tuna salad with apply slices and whole wheat crackers
Turkey and cheese rolls
Whole wheat pasta with olives, feta, cheery tomatoes, pine nuts and leftover protein
Peanut/almond/soy butter and 100% fruit spread on whole grain bread
Quinoa and edamame salad

Healthy Fats mixed with fruit or veggie:
Homemade trail mix of mixed nuts and dried fruit
Hummus with whole grain crackers
Fruit and yogurt
Fruit and cottage cheese
Ants on a log-celery, peanut butter and raisins

Vegetables:
Tomatoes, Snap peas, broccoli bites with balsamic dressing dip
Carrots and celery stick
Cucumber and bell peppers with ranch dressing
Green beans with soy sauce
Homemade slaw—green and red cabbage cut and mixed with a vinaigrette dressing

Fruits:
Grapes
Berries
Apple or pear wedges
Peeled orange or grapefruit
Plum, Peach or nectarine

Calcium:
Milk
Sweetened soy milk
Yogurt

How to Work with a Picky Eater

Have a picky eater at home? Frustrated when dinner time doesnt quite go as planned?

I was recently on the TV show Home with Lisa Quinn--click here to see the segment!

Add spice to your chicken! Jae’s low cal spicy chicken with a mint yogurt sauce

Using spices while cooking can save you so many calories. Often times we choose lean proteins and vegetables, but when we add excessive amount of oil, full fat cheese and sauces it makes a healthy meal well…not so health. I wanted to create a recipe where all the flavor came from spice to keep the calories down.

Chicken gets a bad rap! People get easily bored and feel they have to force themselves to eat it because it is such a lean meat. Here is a way to get around that....

In a bowl mix 1 tablespoon paprika, 1 tablespoon onion powder, 2 teaspoons ground cumin, 2 teaspoons ground mustard seeds, 2 teaspoons ground fennel seeds, 1 tablespoon garlic powder, 1 teaspoon ground black pepper and 1 teaspoons kosher salt. Brush eight, 4oz boneless chicken cutlets with olive oil and sprinkle the spice mixture all over. Saute chicken until fully cooked.

Mix 6 oz of non fat greek yogurt with ¼ cup of freshly chopped mint for the yogurt sauce. Add a dollop of sauce on top of the chicken and enjoy this full-of-flavor dish!

Mediterranean Quinoa

There is an orzo dish that my mother and aunt both make that I adore. It is fantastic. Recently, I found out I am gluten sensitive so a lot of my favorite dishes have had to be modified. I switched out the orzo and replaced with quinoa and I have my dish back. The added bonus is quinoa is a whole grain and has more protein than orzo so the dish is good for me too. Here are the details for all to enjoy!

Make 1 ½ cups of quinoa with 3 cups of water. Quinoa is made similar to rice—the way you know it is ready is when you see the germ circles around the grains. Slice fresh spinach, dice bell peppers, chop red onions and add ½ cup of each to the grain. Add ½ cup of sun dried tomatoes and add 1 tablespoon of the oil from the jar.

**Tip—sometimes I add the oil from the sun dried tomato jar as I am cooking the grain. It just adds more flavor. Add ½ cup of feta cheese and toast ¼
cup of pine nuts and add to the mix. If desired add ½ cup of balsamic vinegar. Mix the ingredients and enjoy a family favorite!

Quick and Tasty Lentils

I found these lentils at Trader Joe's and I am obsessed! So easy to make--you can microwave or simply boil for a few minutes and they are good to go! They are steamed and vacuum packed so there are no added fats or sugars.

I added feta cheese, balsamic vinegar and sun dried tomatoes and they are delicious. So easy to take to work, bring as a dish to for a party or add as a simple side when making dinner.

Lentils are full of fiber--great to fill you up and leave you satisfied. Keep the extra toppings not too heavy to prevent you from adding to many calories in all the dishes. Feta cheese is lower in saturated fat that other cheeses and balsamic vinegar is calorie free.

Tasty, easy to make and good for you...I mean really? How much better can it get?