The summer season is in full swing which means it’s officially time to heat up the grill! A BBQ is associated with thoughts of burgers, hot dogs, potato salads, and cupcakes; however this summer season I encourage everyone to put a healthy twist on their traditional BBQ. That’s right; it is possible to host a delicious BBQ for your friends and family while still being good to your waistline. Try these guilt free, yet delicious tips at your next BBQ to keep your health in check and your guests taste buds satisfied.

Offer leaner meats at your event. Serve your guests properly portioned, 3-4 ounce, boneless, skinless chicken breast with grilled pineapple and a side salad for a Hawaiian themed party. Introduce the flavors of a guiltless turkey burger on a whole wheat bun; you’ll save on fat and calories while still providing a “burger” option to your guests. Try topping burgers or sandwiches with avocado instead of mayonnaise to cut down on empty fat calories!

Another lean yet flavorful option to serve at your healthy BBQ is fish. Fish is a good source of protein and unlike other fatty meat products; fish is not high in saturated fat, in fact it is a good source of omega 3 fatty acids which have been shown to help support heart health and decrease inflammation. Try preparing grilled fish topped with mango salsa and served with a mixed green salad to provide a tropical feel to your backyard BBQ.

Go lighter on the sides. Instead of offering mayonnaise rich potato or chicken salad offer bowls of fruit salad, five bean salad, grilled vegetables such as sweet potatoes, corn on the cob and peppers, or a whole wheat pasta salad made with balsamic vinaigrette. These options replace the calories from high fat sides of a typical BBQ but they sure don’t skimp out on the flavor!

Don’t forget about dessert! Serve your guests fruits that are in season to add a more fruity and sweet taste to your desserts. Raspberries, blueberries, strawberries, watermelon and pineapple all make great toppings for frozen yogurt, sorbet or angel food cake. You can also use these delicious fruits to make a colorful fruit and yogurt parfait topped with crunchy granola.

Whether you are celebrating summer with your friends and family or having a quiet evening at home, these tips will leave you feeling healthy and satisfied while kicking the guilt and the grease of traditional BBQ’s to the curb.

The summer is finally here and with summer time comes vacationing. Maintaining healthy eating habits while on vacation can be a challenge; it’s tempting to overindulge. However there are ways to still go on vacation and not derail your healthy eating habits. Entering your getaway with some ideas about how to eat healthy while still enjoying yourself will keep you on track. Here are some tips to encourage healthier eating while on vacation without making you feel deprived.

If you are driving to your destination try to pack a cooler filled with healthy snacks such as high fiber granola bars, apples, bananas, peanut butter and jelly on whole-wheat bread, baby carrots and celery sticks in a plastic baggie, and trail mix. By packing these snacks you may be able to avoid the temptations of purchasing fast food and other high calorie convenience items.

Watch your beverages. Beverages can be a hidden source of calories that really add up. Water is a better choice than tea, lemonade or soft drinks that contain added sugar. Keeping a bottle of water with you at all times will help you stay hydrated and help curb hunger by adding volume to your stomach.

Make time to work out or be active. When researching hotels for your stay or locations of your getaway, check to see if the place you are staying has a gym or is located near areas for walking, biking, swimming or hiking. Exercising may be the last thing you want to do while you are on vacation but it’s a great way to burn some calories while experiencing the destination in which you are vacationing.

One meal that can really sabotage your healthy eating routine is breakfast. Because you are on vacation, you might be tempted to order from the buffet or indulge in gourmet options such as eggs benedict or pancakes with sausage. Instead of choosing either option, a healthier food to order off of the breakfast menu is yogurt. Yogurt contains protein and is generally low in calories. Yogurt is also available on almost any breakfast menu and sometimes it is listed as a side dish. If possible, ask for low-fat yogurt and a side of fruit and granola. This way you will be eating healthy without feeling like you’re depriving yourself. If you are only offered breakfast through a buffet, choose whole grain oatmeal or whole grain toast with a smear of peanut butter for a nutritious and hunger sustaining meal.

Eat consciously when out to lunch or dinner. Try to eat relatively lean and avoid refined carbohydrates and sweets. If you order a hamburger, eat it without the bun. Substitute french fries for a sweet potato, side salad, or a side of mixed vegetable. Ask the server if you can have your main dish either boiled or baked instead of fried to slash fat and calories in half. Another way to prepare for eating healthy before dining out is to research restaurants menus beforehand.  Choose dishes without creamy sauces; ask for dressings to be placed on the side of your salad, and share both an appetizer and a main entree with someone dining with you.

Now that the season has changed into summer, I am sure a lot of you are looking for ways to “healthify” your diets. The warm weather has finally arrived and with its arrival, I encourage all of our patients to take a close look at their eating habits and simplify their diet. Try concentrating on consuming foods that make your body feel best and cutting back on saturated fats, refined carbohydrates, sugar, salt and processed foods.

For a fresh start to your summer, slice your fat intake in half. Foods high in saturated fat such as whole milk dairy products, meats and butter increase your “bad” LDL cholesterol levels which can pack on the pounds and damage your arteries, ultimately leading to an increased risk for heart disease. Try to avoid animal fats and swap them for healthier unsaturated fats from plant foods like nuts, avocados and olive oil.

When trying to eat clean, avoid eating refined carbohydrates such as white bread and pasta, white rice, fruit juices, and all sweeteners, such as white sugar, corn syrup, fructose, and cane juice. I recommend that patients aim to only consume whole grains when eating carbohydrates. Examples of whole grains include breads made with 100% whole wheat flour, brown rice, whole wheat pasta, popcorn (unsalted and non-buttered), oatmeal, quinoa, millet, barely, couscous, whole wheat pitas and tortillas. Choose whole grain wraps, crackers or bread, aim to find options with 0 grams of sugar and at least 3 grams of fiber.

Most of us eat too much sugar. The average American consumes 30 teaspoons of added sugar a day, which is more than 400 extra calories! The American Heart Association recommends that women consume no more than 6 teaspoons (24 grams) of added sugar a day. To limit your added sugar intake, check labels on processed foods. Most processed foods have hidden sugars in them; opt for choosing items with < 5 grams of sugar per serving. When buying yogurt try to avoid brands with fruit on the bottom. The fruit in yogurts are fruit concentrates, which is just a hidden name for simple sugar. Sweeten your yogurt with fresh or frozen fruit to cut out added sugars and reap more nutrition. Another way to cut back on added sugars is to substitute sparking water with a squeeze of lemon for your daily sodas. All of these changes can go a long way when trying to detox your body!

A little bit of spice goes a long way! Ditch the salt and rely on healthy flavor packed ingredients, such as herbs and spices to enhance the taste of your food. Most restaurants are accustomed to adding salt during the cooking process so try to prepare food within your home so that you can control your intake of sodium at meals. Lastly, it is important to read labels! The magic number to aim for is less than 500 mg of sodium for a meal and less than 150 mg for a snack.

The last tip to clean up your eating is to cut down on processed foods with loads of ingredients. By cutting out processed foods, you can easily minimize your intake of saturated fat, refined carbohydrates, added sugars, and salt! Go through you cabinets and apply the following guidelines to determine if you’re consuming too many unhealthy convenience foods:

Rules of thumb for selecting healthy food items:

Sugar < 5-8 grams per serving

Fiber > 3 grams per serving

Sodium < 240 mg per serving

Total Fat < 3g/100 calories

No Trans Fat

Ingredient list: avoid partially hydrogenated oils, high fructose corn syrup, food coloring/dyes; limit artificial sweeteners

Now, who would have thought a 5 step detox could be this easy. Happy summer!

Simple Cold Blueberry Oatmeal Breakfast

Makes 3 servings

• 2 1/2 cups rolled oats
• 1 cup fat free plain Greek yogurt
• 2 tbsp chia seeds
• 2 cups blueberries (fresh or frozen)
• 2 cups unsweetened almond milk
• 4 scoops vanilla Whey To Go protein powder (optional, available at whole foods)

Directions

1. Combine all the ingredients in a large mixing bowl.
2. Mix thoroughly until protein powder has dissolved.
3. Portion, equally, into 3 mason jars.
4. Cover mason jars and place in the refrigerator. It is best to let them sit for 60 minutes before eating so that the oats can soak up the liquid, overnight is better.

Strawberry Avocado Smoothie

• ¼ Cup fat free milk
• ¾ Cup Greek yogurt
• 1 Whole banana
• 1 ½ Cup frozen strawberries
• ¼ avocado
• ¼ tsp Vanilla extract

Directions

Pour the milk onto the blades of the blender, followed by the yogurt. If you want a thinner consistency, add more milk. Add the peeled banana and avocado, and then blend the mixture. When the mix is completely blended, add the frozen strawberries and blend until smooth.

Peanut Butter and Banana Smoothie

Ingredients

• 3/4 Cup Greek yogurt
• 2 Tbsp All Natural Peanut Butter
• 1 Banana
• 1/8 Cup milk
• 3/4 Cup ice

Directions

Add the milk, yogurt, and banana; blend. Add the peanut butter (smooth or crunchy) and blend again. Lastly, blend in desired amount of ice; the more ice, the thicker the consistency.

Broccoli Blueberry Smoothie

Ingredients:

• 1 cup of frozen blueberries
• 1/2 cup of steamed broccoli
• 1/2 cup of unsweetened cranberry juice
• 1/2 cup of plain non fat Greek yogurt

Directions

Blend and combine to make 1 smoothie. Add strawberries or blackberries for an additional burst of nutrition.

Sweet Veggie Smoothie

Ingredients:

• ½ cup apple juice
• 1 cup of sliced apple
• 1/4 cup unsweetened applesauce
• 1/2 cup sliced carrots
• 1/2 cup of cucumber (peeled and sliced)
• 2 cups of ice
• 1 dash of nutmeg or cinnamon (optional)

Directions

Blend this vegetable smoothie until smooth. Adding the nutmeg and cinnamon will give it great fragrance.

Berry Berry Good Smoothie

Ingredients:

• 1/2 raspberries
• 1/2 cup strawberries
• 1/2 cup blueberries
• 1 cup fat free milk
• 2 cups ice
• 1 small shredded carrot

Directions

Blend until smooth

An Apple A Day Green Smoothie

Ingredients

• 3/4 cup yogurt
• 1/4 fat free milk
• 1 apple, cored
• 3″ cucumber (about 1/2 cucumber)
• 1 cup spinach
• 1/4 cup cashews
• 1 tsp vanilla
• 1/2 tsp cinnamon
• 1/8 tsp nutmeg, cardamom, allspice (optional)

Directions

1. Add all the ingredients to a blender
2. Start on a low speed, slowly increasing to high
3. Blend until smooth

In this age of search engines one can easily find hundreds of thousands of articles, forums and blogs about nutrition. However, making use of a limitless source of information isn’t as easy as it sounds. With so much misinformation out there, how do you know what you can trust? Where can you start?

A great way to find your starting point is by watching credible documentaries. Over the last decade there has been a barrage of documentaries that place the spotlight on various aspects of our food industry.

Have you ever thought about where the meat in your cheeseburger comes from? How about the tomato in your salad? Do you question the long term affects of consuming too much added sugar? If you find yourself wondering the answers to these questions then I highly encourage you to view these influential documentaries. Each documentary unveils eye opening footage, provides one-one interviews with multiple health professionals and undoubtedly motivates viewers to make healthier choices in their lives.

1. Forks Over Knives: The feature film’ Forks Over Knives’ examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting animal-based and processed foods.”

2.  Food Inc.: This documentary takes a look inside corporate America’s food industry.

3.  Hungry for Change: ‘Hungry For Change’ exposes shocking secrets the diet, weight loss and food industry don’t want you to know about. Deceptive strategies designed to keep you craving more and more.

4. Fat, Sick and Nearly Dead:.100 pounds overweight, loaded up on steroids and suffering from a debilitating autoimmune disease, Joe Cross is at the end of his rope and the end of his hope. ‘ Fat, Sick and Nearly Dead’ is a documentary that follows the 60-day journey of Joe Cross across the United States as he follows a juice fast to regain his health under the care of Dr. Joel Fuhrman, Nutrition Research Foundation’s Director of Research.

5. Food Matters: ‘Food Matters’ features is a hard, fast paced look at our Nation’s current state of health. ‘Food Matters’ seeks to uncover the business of disease and at the same time explores the safe, cheap and effective use of nutrition and supplementation for preventing and often reversing the underlying causative aspects of the illness.

Spring is officially here and it is a good time to reflect on your health goals and progress made for the year so far. It is time to look forward to warmed weather and longer days. It is also a good time to clean up your life, both physically and mentally. Spring cleaning is not just for your home anymore – it’s just as important for us to clean up other parts of our lives, especially our diets!

Greens are associated with spring – a time to renew and refresh vital energy. They aid in purifying the blood, strengthening the immune system, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free. They also are important for improvements in liver, gall bladder, and kidney function.

Some foods in season for the spring are listed below. Eating seasonal food does not have to be boring or bland. It also does not have to be complicated with long hours of prep-work. Start small and try to cook 1 new recipe per week. Experiment and crowd the diet with spring foods, and notice how your body feels. Soon you will begin to wonder how you ever lived without them! Right now is a perfect time for cleansing and detoxing from the long and cold winter months.

Vegetables in season include:

• artichokes
• asparagus
• peas (garden, snap, and snow)
• rhubarb
• sprouts
• turnips

Greens in season include:

• collards
• kale
• mustard greens
• swiss chard

Fruits in season include:

• apricots
• berries
• blood oranges
• grapefruit
• kiwi
• lemon
• pomegranates
• strawberries

Recipe of the month:

Kale Salad with Spicy Peanut Dressing

Ingredients:

• 1/2 head of kale, chopped into bite-size pieces
• 2 Tbsps mint, finely chopped
• 2 Tbsps peanuts, roughly chopped
• 1-2 scallions (green parts only), thinly sliced
• 1 Tbsp all-natural, organic peanut butter
• 2 Tbps tamari
• 2 Tbsps mirin
• juice of 1 lime
• dash of cayenne

Directions:

Add the kale, mint, peanuts and scallions to a salad bowl. Massage the mixture a bit with your hands just to soften the kale. In a blender or food processor, combine the peanut butter, tamari, mirin, lime juice and cayenne.  Pour the dressing over the salad and combine so all of the greens are saturated. Refrigerate and allow it to marinate in the dressing for up to 30 minutes before serving.

© Integrative Nutrition

Do you find yourself at times overeating until your plate is cleared and your stomach is stuffed? Many of the habits that drive overeating are unconscious behaviors that people have repeated for years. The process of mindful eating allows a person to wake up and be aware of what they’re doing. By following the principles of mindful eating, you can help yourself improve your current eating behaviors, induce weight control, prevent chronic disease and foster a healthful relationship with food.

Our dietitian, Theresa Shank, likes to use the Mindful Eating Cycle as a guidance tool to help her patients become conscious of their eating patterns that are causing them to overeat. Next time you sit down to eat a meal, ask yourself the following questions…..

• “Why do I eat?” may include an exploration of triggers such as physical hunger, challenging situations, or visual cues, which often spring from stress, fatigue, or boredom.
• “When do I want to eat?” The answer may depend on the clock, physical hunger cues, or emotions.
• “What do I eat?” examines the factors people consider when choosing food, such as convenience, taste, comfort, and nutrition.
• “How do I eat?” Is eating rushed, mindful, distracted, or secretive? In our technological, on-the-go society, exploring the process of eating can be eye-opening.
• “How much do I eat?” Quantity may be decided by physical fullness cues, package size, or habit.
• “Where does the energy go?” Eating may be invigorating, cause sluggishness, or lead to guilt and shame. How is the energy used during work or play?

Pregnant women or women thinking of becoming pregnant should eat a variety of foods, such as whole grains, fruits and vegetables, lean protein and low-fat dairy. Also, eat healthy fats such as olive, canola or soybean oil, nuts and nut butters and avocados. Below are the key nutrients to pay attention to:

Folic acid reduces the risk of birth defects affecting the spinal cord. Women of childbearing age who may become pregnant should consume 400 micrograms per day, and women who are pregnant should increase their intake to 600 micrograms per day. Many breads, cereals and grain products are fortified with folic acid; fruits and vegetables are also good sources of folate.

Iron is needed to make sure pregnant women are not at risk for anemia. Before pregnancy woman need 18mg of iron a day. During pregnancy women need at least 27 milligrams of iron each day.  High-iron foods include spinach, kale, leafy greens, beans, fortified cereals, red meat, chicken and fish. For vegetarians and women who do not eat a lot of meat, increase iron absorption by combining plant-based sources of iron with vitamin C-rich foods.

Calcium During pregnancy, calcium is needed for the healthy development of a baby’s teeth, bones, heart, nerves and muscles. When a pregnant woman does not consume enough calcium, it is taken from her bones for the baby. It is important to consume 1,000 milligrams of calcium a day before, during and after pregnancy. That means at least three daily servings of calcium-rich foods such as low-fat or fat-free milk, yogurt or cheese or calcium-fortified cereals and juices.

Omega-3s are important for your baby’s brain and eye development and function. These monounsaturated fats also improve blood cholesterol levels and may help with keeping blood sugar levels in check. Eat 8 to 12 ounces of a variety of seafood per week while you’re pregnant, including those high in omega-3s and low in mercury like salmon and shrimp. Omega 3 fats are also found in nuts, olive and canola oils and avocados. 

Seafood to Eat and to Avoid (During Pregnancy)

Other Recommendations include limiting your intake of caffeine so that once you are pregnant it is easier to wean yourself down. Because caffeine is a stimulant, it increases your blood pressure and heart rate, both of which are not recommended during pregnancy. I recommend a moderate intake of caffeine to 150-300 mg per day. This recommendation can be followed loosely until pregnancy.

Portrait of a Healthful Diet
The beauty of the Mediterranean diet is that it’s based on an entire dietary pattern, not particular foods and nutrients. The most important things in the diet seem to be the relatively high amount of minimally processed foods, such as fruits, vegetables, nuts, and whole grains; the use of dairy and fish; and the high amount of healthful fats from vegetable oils. And there are benefits from what the dietary pattern does not include such as highly processed and refined carbohydrates, processed meats, trans fats in processed foods, and sugar-sweetened beverages.

Here are several features of the Mediterranean diet that have been identified:

• Grains, vegetables, and fruits are eaten at most meals. Including these plant foods that are high in vitamins, minerals, energy, antioxidants, and fiber promotes optimal health and weight control. The majority of grains is consumed in their whole, minimally processed form and include wheat, oats, rice, rye, barley, and corn. Vegetables provide satiety and key nutrients, which are amplified with the addition of olive oil. Whole, unsweetened fresh fruits are included regularly.

• Olives/olive oil is the principal fat. Olives are eaten whole, used in cooking, and used for flavoring dishes. Olive oil is the main source of dietary fat used in cooking, baking, and preparing salads and vegetables.

• Nuts, beans, legumes, and seeds are essential foods. These whole foods not only provide healthful fats, protein, and fiber to the diet, they infuse flavor and texture into dishes.

• Herbs and spices are used liberally. Adding flavors and aroma to foods, these plant seasonings reduce the need for added salt as well as boost health-promoting antioxidants in the diet.

• Cheese and yogurt are eaten often. In low to moderate amounts, cheese and yogurt may be important for bone and heart health.

• Fish and shellfish are important protein sources. Omega-3–rich fish such as tuna, herring, sardines, salmon, and bream, and mussels, clams, and shrimp are consumed frequently.

• Eggs are included regularly. Good sources of high-quality protein, eggs are used in place of meat in traditional dishes.

• Meats are eaten in small portions. Small amounts of lean meats are consumed, along with moderate portions of poultry, which is lower in saturated fats.

• Sweets are consumed in small amounts. Fruits are a regular treat, while small servings of sweetened desserts are consumed less frequently.

• Wine is consumed often but in moderation. Up to one 5-oz glass of wine per day for women and up to two 5-oz glasses for men is considered moderate.

• Water is the primary beverage. Essential for life and proper hydration, adequate water intake makes a positive contribution to health, well-being, and energy levels.

• Portion size is under control. Meats, sweets, wine, poultry, and eggs are consumed in small to moderate portions.

• Moderation is key. The dietary pattern includes a balanced approach to enjoying foods, such as wine, treats, and meats in moderation.

• Daily physical activity is important. From strenuous exercise such as running to leisurely activities such as walking and housework, activity is included daily.

• Meals are enjoyed in the company of others. Food, drinks, and meals are enjoyed and savored among family and friends.

A Mediterranean Shopping List
Suggest clients take this shopping list with them the next time they go to the supermarket. The list includes minimally processed foods that can easily promote a Mediterranean diet pattern.

• Fish and shellfish: Clams, crab, halibut, lobster, mussels, salmon, scallops, shrimp, sole, tilapia, trout, tuna

• Fruits (fresh, dried, frozen, or canned without sugar): apples, bananas, berries, cherries, citrus, dates, figs, grapes, melons, nectarines, peaches, pears, pomegranates

• Vegetables (fresh, frozen, or canned without salt): artichokes, asparagus, avocados, beets, bell peppers, broccoli, Brussels sprouts, cabbage, carrots, celery, corn (sweet yellow), cucumbers, eggplant, fennel, green beans, green leafy vegetables, lettuce, mushrooms, olives, onions, peas, potatoes, radishes, squash, tomatoes, turnips

• Grains: barley, brown rice, buckwheat, bulgur, couscous, faro, kamut, oatmeal, polenta, quinoa, wheat berries, whole grain, stone-ground breads, rolls, tortillas, and pasta

• Legumes, nuts, and seeds: almonds, black-eyed peas, cashews, chickpeas (garbanzo beans), hazelnuts, kidney beans, lentils, lima beans, pecans, pine nuts, pistachios, sesame seeds, sunflower seeds, split peas, walnuts

• Herbs and spices (fresh or dried): basil, chili powder, chilies, cinnamon, cloves, cumin, dill, garlic, ginger, fennel seed, marjoram, mint, nutmeg, oregano, parsley, pepper (black or red), rosemary, saffron, sage, tarragon, thyme

• Dairy products: low-fat milk, low-fat yogurt, reduced-fat cheese

• Oils: canola, extra-virgin olive, grape seed, and sesame

This month marks the time of the year when nutrition is celebrated nationally for one month. Yes, the month of March is national nutrition month! This year’s theme is “Eat right, Your Way, Every Day”. This theme encourages Americans to develop healthful eating plans for themselves that incorporate food choices and preferences based on their lifestyles, cultures and health needs.

It is a common misperception that eating healthfully means giving up your favorite foods. However, the opposite is true. There is no one size fits all way to eat that is right for everyone. In reality, if a certain way of eating does not fit into your lifestyle and personal needs, it won’t work in the long-term and can even leave you missing out on the nutrition you need to get you through your day.

Whether you are a busy parent, executive, athlete or vegetarian, eat right for your lifestyle. Make choices that create a healthy eating pattern that meets your daily calorie limits and nutrient needs by applying these simple tips:

If you are a career oriented woman your days may be spent at a desk. For desktop eating, try keeping single size servings of snacks in your desk such as 1/3 cup mixed nuts, whole grain crackers, peanut butter, fruit, pita chips, or sliced vegetables.

Are you a parent always on the go? Prep fresh fruits and veggies in to-go baggies. You can also portion out hummus or peanut butter into tupperware to conveniently dip whole grain pretzel sticks or celery into. These spreads are also convenient for topping off a whole grain sandwich.

If you enjoy working out, what you eat does affect your performance. Your body needs fuel before it exercises so make sure to eat breakfast or have a light snack before working out. Try 6 oz of Greek yogurt, a boiled egg with a piece of fruit, 1 slice of whole wheat bread with 1tbsp of peanut butter, or low fat cheese string with 10 almonds. These foods will provide adequate energy to fuel your entire daily workout.

The key to a healthy vegetarian diet, like any diet, is to enjoy a variety of foods. Enjoy vegetarian chili with black beans for added protein and fiber. A hummus filled pita sandwich with avocado and tomatoes is a convenient lunch option. Add extra firm tofu and peppers to make a delicious fajita. Pasta primavera, veggie pizza and tofu- vegetable stir fry’s are also nutrient filled dishes to be included in a vegetarian lifestyle.

Whatever your lifestyle is, Rittenhouse Women’s Wellness Center will set you up for success by developing a personalized eating plan that fits your unique lifestyle, nutritional needs, and tastes. As a group, we strive to communicate that the total diet or overall pattern of food eaten is the most important focus of healthy eating. Most desirable foods can fit within this pattern, if consumed in moderation, appropriate portion size and combined with daily physical activity.