Marci's Nutrition Principles for National Nutrition Month

"For both excessive and insufficient exercise destroy one's strength, and both eating and drinking too much or too little destroy health, whereas the right quantity produces, increases or preserves it."
-Aristotle

March is National Nutrition Month. And in my line of work, it's easy to see how darn confused everyone is about what it means to be a healthy eater. We hear new "get skinny quick" schemes on a daily basis and our nutrition research seems to refute itself with every new study.  We live in a society where figuring out how to eat well feels like a land mine.

So I thought I'd share with you my basic "nutrition principles" for National Nutrition Month. 

1.) The American Dietetic Association's guidelines are very useful: balance, variety, moderation
2.) Avoid going too long without eating, I typically recommend every 4 hours or so.
3.) Make sure your meals contain food sources of carbohydrates, proteins, and fats. That will help your body chemistry stay in balance.  Also, getting a variety of food sources helps to ensure nutritional adequacy.
4.) Practice listening to cues of hunger and fullness. Our biological need for fuel (rather than emotional and social needs) ought to drive most of our eating experiences.
5.) Eat foods that are truly satisfying.
6.) When making dietary changes, ask yourself if they feel manageable today and forever.

Here are my favorite nutrition resources:
1.) "Intuitive Eating" by Evelyn Tribole & Elyse Resch: for healing the dieting and disordered eating backlash
2.) "The Solution" by Laurel Mellin: for healthy weight management
3.) "Nutrition at Your Fingertips" by Elisa Zeid: for answers to just about any nutrition question under the sun

Here's to healthy and happy eating.

Food For Thought: Omega-3s and Brain Health

I am fascinated by the connection between the fuel we put into our bodies and how it affects the way we think, feel, and act.  I am a believer that how we nourish ourselves plays a huge role in not only our physical health but also our mental health.  Yes, our diet has an impact on our mental and emotional well-being!

Because nearly all of the clients I work with struggle with an eating disorder (or some form of disordered eating) many of them are fearful of high fat foods.  Additionally, the majority of my clients (and let's be honest, the majority of Americans!) struggle with depression and/or anxiety.  Turns out that a diet that is too low fat in fat can actually exacerbate symptoms of depression and anxiety.

Interested in learning more about how healthy fats can improve your brain health?  Check out this fantastic interview: Food for Thought: Omega-3s and the Brain.  It is very cool stuff.
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Nutritious Eating on a Budget

Today I'm appearing on the Money Matters Network Radio Program at 2:00.  You can tune in live here or listen at WBNW AM 1120 Boston.

I will be mentioning a handout: Nutritious Eating on a Budget. Click here to access the handout.  And to those of you who tuned in and listened- thank you!

Feel free to call in and ask me an easy question. :) 888-205-2263.
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Protein Drink Dangers

Watch CBS News Videos Online
I thought this news clip was really interesting.  Another testament to the value of eating whole, non-processed, real food!
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A Dietitian's Cheat Food

I'm not like a lot of dietitians. I work predominantly with people who struggle with disordered, compulsive, or emotional eating. So my job is to help my clients feel less obsessed and connected to food on an emotional level, so they can get to living a healthy full life that isn't centered around food 24/7.  And part of that work is helping my clients be at peace with any and all foods.  

So I was entertained by an article written by Jenna Bell-Wilson PhD, RD.  She asked thousands of dietitians which foods they indulge in.  A lot of people assume that because dietitians know a lot about nutrition and because our professional lives center around healthy living- we eat super healthy, all the time.  I can assure you, this is simply not so! (Just ask any of my friends and/or family members.)

Jenna took these responses and crafted a clever article about what kinds of "cheat foods" dietitians love to eat, even though they don't offer much in terms of nutritional value.  And she also discusses the importance of incorporating these foods into your diet (in moderation of course!) just for the sake of their yumminess!

This got me thinking about my own favorite indulgences and I had a hard time narrowing the list.  Here are a few of my favorites, in no particular order: cupcakes, Mint Oreos, Hot Tamales.  Here's to celebrating a diet that is full of whole grains, fruits, veggies, and a consistent sprinkling of the not-so-healthy indulgences as well.  Now that is a diet I can live with!
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Product No Case: Dannon Light & Fit Yogurt

The purpose of the "Product No Case" blog postings are to share with you foods disguised as "healthy" but might not be. And the highly marketed Dannon Light & Fit Yogurt is another great example.

I know what you're thinking, it's fat-free yogurt, it must be healthy!  Well, I'm not saying that it's devoid of any nutritional benefits.  It contains 15% of your daily calcium and vitamin D needs which isn't bad for bone health.

The problem is that this is a marketing ploy for weight loss.  But if you are snacking on Light & Fit Yogurt, with the hopes of looking like Heidi Klum, you may find yourself more frustrated than physically satisfied.  Let me explain.

The yogurt contains 80 calories, with the majority of those calories coming from carbohydrate.  That means you'll likely be satisfied for about 30 minutes since simple carbohydrates are metabolized very quickly. I've met with many people who are trying to lose weight but feel hungry constantly!  When I ask about their snacking habits, they list things like fat-free yogurt and fruit (both simple carbs that do not have the satiating power of protein and fat).

A nutritious snack that keeps you satisifed for longer needs to contain more than just carbohydrates.  So balancing out that yogurt with a handful of nuts is a great way to add healthy fats, protein, and fiber.

Also, low calorie yogurts often contain artificial sweeteners like aspartame and sucralose.  While the FDA has declared them as safe, they can actually cause a fair amount of stomach upset (think gas and gurgling).  Additionally, artificial sweeteners tend to exacerbate sweet cravings because they are so much sweeter than real sugar.  So my recommendation is to avoid them.

DISCLAIMER: I am not opposed to eating things that are non-nutritious but tasty. I would be the last to turn down a homemade chocolate chip cookie! My purpose is to help you see through the marketing ploy of food companies and understand how to feed your body based on sound nutrition. The goal is to fill our diets with nutritious foods and enjoy the yummy but not particularly healthy foods in moderation. My hope is to give you a little clarity with these "No Case" postings.
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Natural Remedies: Ginger & Nausea Relief

Sorry for my delay in blog posts!  Not only have I been busy at work, but I had the misfortune of acquiring some sort of terrible stomach virus.  Fortunately, I felt well enough to speak at the WECAN event at Harvard this afternoon on the topic of "Becoming Your Own Nutrition Expert."  

One of the attendees was curious to know about natural, nutrition based remedies.  And I had a great recommendation based on my recent stomach upset.   It is the perfect "natural" antidote to a queezy stomach.  It's called a Ginger Steamer from Crema Cafe' in Harvard Square. They use a ginger broth and add fresh lime juice and honey.  Not only is it delicious, but totally warm and soothing. If you are on the verge of getting sick, have a bit of an upset tummy, or just want a feel good kind of drink- I highly recommend it!

Here's some reliable information from WebMD on ginger as an anti-nausea remedy.
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Product No Case: Fiber One 90 Calorie Bars

The purpose of the "Product No Case" blog postings are to share with you foods disguised as "healthy" but are truly not.  And General Mills Fiber One 90 Calorie Bars are a shining example.  They are packed full of fiber (a rather popular marketing ploy these days) in an attempt to look healthy.  Here's what's wrong with this picture.

Product Showcase: Kind Bars

Nutritious Snacking Ideas

Last night I was teaching my "Nutrition Tools" class in Harvard Square.  And one question that all of the participants wanted to know about was healthy snacking options.  Here are some of the suggestions I provided.



1.) A snack should contribute to the nutritional profile of your day.  So, a snack should look like a balanced "mini-meal" that adds vitamins, minerals, fiber, protein, etc.
2.) Aim for whole, minimally procesed foods most of the time.
3.) Try to include 2-3 food groups.
4.) Balance your snacks with complex carbohydrates (think whole grains, veggies, beans, fruits) with protein and/or fat.

Here are some of the snack suggestions we came up with during class:
* A few Ak-Mak crackers with a bit of hummus and turkey
* A few Ak-Mak crackers with a bit of peanut or almond butter
* A pear with an ounce of cheese
* An ounce of nuts and greek yogurt
* Low-fat cottage cheese with fruit
* Veggies, hummus, and a few whole grain crackers

Combining food groups and carbs/fats/proteins helps to increase satiety, decrease cravings, improve nutrition content of your diet, and stabilize your blood sugars and hormone levels.  If you've been snacking on fruit and wonder why you're hungry 30 minutes later or if you grab a handful of crackers (then another, then another) it's because you are eating solely carbohydrates.  They are great for quick fuel, but not so great for sustained energy and satiety.

Give this way of snacking a try and let me know what you think!

Hope this helps.  I'd love to hear your favorite snacking solutions.
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