Wednesday, January 28, 2009
Moving Up to Premium
EB Nutrition in the words of Ben Ingram, 6th place finisher at last weekend's Miami Half Marathon and 5th place finisher at last fall's Baltimore Half Marathon, not to mention top finishing at Annapolis Ten Miler and many other local (and not so local) races. Ben is a cross country and track and field alumni from Loyola University in Chicago. Follow Ben's progress through his blog as he trains for the 2009 Boston Marathon in April.
Tuesday, January 27, 2009
City of Rockville Update
Melissa joined the City of Rockville employees on Friday during their Trivia Trail competition. A series of nutrition and health related questions were asked and the quickest team to respond was rewarded with the opportunity to do a short burst of exercises. The winning team, the Dream Team, each took home a free one hour massage. Great job to all the Biggest Loser participants - keep up the hard work!
Monday, January 26, 2009
Breast Cancer Risk
By Melissa Bosslet, RD, LN
According to the National Cancer Institute, there are roughly seven factors that put certain females at a greater risk for breast cancer. Their website also has a calculator to help determine your individual risk factor.
1. Personal history of breast abnormalities
2. Over 50 years of age
3. Age of first menstrual period
4. Age at first live birth
5. Family history
6. Breast biopsies - Women who have had to have biopsies in the past for some breast abnormality
7. Race - Caucasian women have a greater risk of breast cancer
The Women's Health Initiative tested estrogen and progesterone pills that were supposed to prevent heart and bone disease and other menopausal conditions. This study was halted back in 1992 when a trend towards incidence of breast cancer was discovered. Retrospectively, researchers noticed that longer term hormone users had twice the risk of developing breast cancer. Research is also being conducted about the effect of dietary soy, phytoestrogen levels, and breast cancer. For the purpose of prevention, we recommend that our female clients minimize the use of soy, especially in the more processed forms, i.e. soy protein isolates.
According to the National Cancer Institute, there are roughly seven factors that put certain females at a greater risk for breast cancer. Their website also has a calculator to help determine your individual risk factor.
1. Personal history of breast abnormalities
2. Over 50 years of age
3. Age of first menstrual period
4. Age at first live birth
5. Family history
6. Breast biopsies - Women who have had to have biopsies in the past for some breast abnormality
7. Race - Caucasian women have a greater risk of breast cancer
The Women's Health Initiative tested estrogen and progesterone pills that were supposed to prevent heart and bone disease and other menopausal conditions. This study was halted back in 1992 when a trend towards incidence of breast cancer was discovered. Retrospectively, researchers noticed that longer term hormone users had twice the risk of developing breast cancer. Research is also being conducted about the effect of dietary soy, phytoestrogen levels, and breast cancer. For the purpose of prevention, we recommend that our female clients minimize the use of soy, especially in the more processed forms, i.e. soy protein isolates.
Thursday, January 22, 2009
Caf Content of Your Fav Bev
Hopefully after reading the post from a few days ago, many of you are looking for ways to cut back on caffeine. A pretty extensive list of caffeine content of coffee, tea (iced and hot), soda, energy drinks, desserts, and over the counter pills and medications can be found at the Center for Science in the Public Interest's website but here are the basics:
Coffee (depends on the brew and brand) 8 oz. 102-200 mg
Espresso 1 oz. 75 mg
Tea (hot) 8 oz. 40-120 mg
Tea (iced) 8 0z. 5-20 mg
Soft drinks
Coke 8 oz. 23 mg
Diet Coke 8 oz. 31 mg
Vault 8 oz. 47 mg
Mountain Dew 8 oz. 28 mg
Root Beer- Barq's 8 oz. 38 mg
Mug 8 oz. 0 mg
Sprite 8 oz. 0 mg
Energy Drinks 8 oz. 48-300 mg
Coffee (depends on the brew and brand) 8 oz. 102-200 mg
Espresso 1 oz. 75 mg
Tea (hot) 8 oz. 40-120 mg
Tea (iced) 8 0z. 5-20 mg
Soft drinks
Coke 8 oz. 23 mg
Diet Coke 8 oz. 31 mg
Vault 8 oz. 47 mg
Mountain Dew 8 oz. 28 mg
Root Beer- Barq's 8 oz. 38 mg
Mug 8 oz. 0 mg
Sprite 8 oz. 0 mg
Energy Drinks 8 oz. 48-300 mg
Tuesday, January 20, 2009
Health Professionals Directory
Read our profile online (Melissa Bosslet & Elizabeth Blumberg) and search for other health professionals at the same time.
Monday, January 19, 2009
To Drink or Not to Drink- Caffeine
Caffeine is the drug of choice for most people. In 2008, an average of 50% of Americans drink coffee a day, according to the National Coffee Association of America's research. Caffeine is in everything from chocolate, to tea, to coffee, soda, and energy drinks. So if caffeine is so widespread, why is it a good idea to avoid?
Many weight loss drugs will add caffeine to help speed the metabolism and therefore weight loss. Although caffeine may act as a appetite suppressent, over time it will actually increase appetite. When caffeine is first ingested, it acts as a stimulant, similar to adrenaline. The adrenaline effect causes the body to reach into its stored carbohydrates for energy, releasing the carbohydrates into the bloodstream, increasing blood sugars. What goes up, must come down, causing a crash in blood sugars and a ravenous appetite. In order for the body to lower the blood sugars, insulin is released, which will store the carbohydrates as fat.
Furthermore, every time you have that cup of coffee, it puts stress on the adrenal glands to release the stress horomone adrenaline. The adrenals are walnut sized glands and are not meant to be taxed daily. When people ask Elizabeth and I if it is okay for them to drink coffee, our answer usually depends on whether they need it. Once there is state of dependency, or somoeone needs multiple cups to keep them going, there are signs of adrenal fatigue. When your adrenals have more pressure on them from the caffeine, they respond less to external stress, resulting in illness, fatigue, and hormone imbalance, including sex hormones.
Many of us swear by caffeine to help wake us up in the morning. The catch 22 behind this theory- drinking coffee during the day may actually hinder your sleep during the night. Caffeine has a half life of 9 hours, meaning half of the caffeine you drink is still present in the bloodstream 9 hours later. So if you have coffee mid-afternoon, it may be interrupting your sleep patterns, causing waking up in the morning to be that much more difficult. In addition, poor sleep will cause an increase in stress hormones, putting further stress on the adrenals.
Although stopping caffeine altogether can be quite a challenge, definitely consider cutting back. Ease off of it by asking for half-caf. Or brew your own by putting half scoops of regular and half decaf. Some coffee brands actually make a half-caffeinated coffee. After about two weeks without caffeine, see how you feel. I would love to hear your feedback!
Many weight loss drugs will add caffeine to help speed the metabolism and therefore weight loss. Although caffeine may act as a appetite suppressent, over time it will actually increase appetite. When caffeine is first ingested, it acts as a stimulant, similar to adrenaline. The adrenaline effect causes the body to reach into its stored carbohydrates for energy, releasing the carbohydrates into the bloodstream, increasing blood sugars. What goes up, must come down, causing a crash in blood sugars and a ravenous appetite. In order for the body to lower the blood sugars, insulin is released, which will store the carbohydrates as fat.
Furthermore, every time you have that cup of coffee, it puts stress on the adrenal glands to release the stress horomone adrenaline. The adrenals are walnut sized glands and are not meant to be taxed daily. When people ask Elizabeth and I if it is okay for them to drink coffee, our answer usually depends on whether they need it. Once there is state of dependency, or somoeone needs multiple cups to keep them going, there are signs of adrenal fatigue. When your adrenals have more pressure on them from the caffeine, they respond less to external stress, resulting in illness, fatigue, and hormone imbalance, including sex hormones.
Many of us swear by caffeine to help wake us up in the morning. The catch 22 behind this theory- drinking coffee during the day may actually hinder your sleep during the night. Caffeine has a half life of 9 hours, meaning half of the caffeine you drink is still present in the bloodstream 9 hours later. So if you have coffee mid-afternoon, it may be interrupting your sleep patterns, causing waking up in the morning to be that much more difficult. In addition, poor sleep will cause an increase in stress hormones, putting further stress on the adrenals.
Although stopping caffeine altogether can be quite a challenge, definitely consider cutting back. Ease off of it by asking for half-caf. Or brew your own by putting half scoops of regular and half decaf. Some coffee brands actually make a half-caffeinated coffee. After about two weeks without caffeine, see how you feel. I would love to hear your feedback!
Wednesday, January 14, 2009
Biggest Loser
The employees of the City of Rockville have taken on the challenge to determine who is the biggest loser. EB has partnered with the city to provide nutrition counseling and lectures for all the participants to help the City reach its goal. Last year they lost over 800 pounds, with the winner losing 100 of those alone! Follow along as the teams compete in challenges and fight to lose the most body fat.
Tuesday, January 13, 2009
Join Melissa at Whole Foods in Rockville!!
Come watch Melissa cook at Whole Foods to learn how to detox after the holidays!!!
Where: Whole Foods in Rockville, MD
Address: 1649 Rockville Pike
Rockville, MD 20852
When: Tuesday, January 13th at 6:30 p.m.
Here is what we will be cooking tonight:
Roasted Arctic Char
2 lb. fresh arctic char
¼ c orange juice
2 t. thyme
2 T extra virgin olive oil
1 T brown sugar
1 T smoked paprika
1 t. grated orange peel
½ t. sea salt
Preparation:
Heat oven to 400 degrees. Mix orange juice, EVOO and 1 t. thyme in small bowl. Place char in large glass dish. Add marinade, turning fish to coat well. Cover and refrigerate 30 minutes or longer for extra flavor. Mix sugar, paprika, orange peel, the remaining thyme, and sea salt in small bowl. Remove char from marinade. Place on greased foil lined in baking pan. Discard any remaining marinade. Rub top of char evenly with dry mixture. Roast char 10-12 minutes or until fish flakes easily with a fork. Makes 8 servings.
Fragrant Quinoa
2 c quinoa
2 T olive oil
2 cloves garlic
4 c low-sodium chicken stock
Preparation:
Soak quinoa in warm water for at least 12 hours Rinse quinoa in a fine-mesh siene and drain. Heat olive oil in a large deep skillet over medium heat. Add garlic and cook, stirring constantly to avoid burning the garlic. Add the quinoa and cook, stirring until the grains are separate and golden. Stir in chicken stock, bring to a boil, reduce heat and simmer until liquid is absorbed, 12-15 minutes. Fluff with a fork.
Hearty Winter Salad
2 cups greens: spinach, romaine, mixed greens
1 can 365 black beans
½ clove garlic
½ small onion
1 bell pepper, color of choice
1 fresh or canned tomato
3 T extra virgin olive oil
3 T balsamic vinegar
1 T fresh dill
1 T fresh pepper
1 fresh or canned jalapeños
Preparation:
Rinse greens and allow to dry. Peel and chop fresh garlic and onion. In medium-size saucepan, heat 1 T of EVOO over medium heat. When oil is hot, add garlic and onions and sauté app. 2-3 minutes. Add drained black beans and sauté 6-8 minutes, stirring occasionally. In large salad bowl, add lettuce. Toss EVOO, balsamic and fresh dill. Remove beans from heat and pour over greens. Add chopped peppers and tomatoes. Garnish with jalapenos to taste.
Almond Cream with Strawberries
2 c strawberries, rinsed
¼ c slivered almonds
1 c Skyr Icelandic yogurt
1 T honey
¼ t almond extract
Mint leaves for garnish
Preparation:
Toast almonds in a small dry skillet over low-medium heat, stirring constantly, until golden and fragrant, 2-3 minutes. Transfer to a plate to cool. Hull strawberries, slice and divide among 4 serving dessert plates. Mix Skyr, honey and almond extract until smooth. Spoon over berries and sprinkle with toasted almonds. Serves four.
Where: Whole Foods in Rockville, MD
Address: 1649 Rockville Pike
Rockville, MD 20852
When: Tuesday, January 13th at 6:30 p.m.
Here is what we will be cooking tonight:
Roasted Arctic Char
2 lb. fresh arctic char
¼ c orange juice
2 t. thyme
2 T extra virgin olive oil
1 T brown sugar
1 T smoked paprika
1 t. grated orange peel
½ t. sea salt
Preparation:
Heat oven to 400 degrees. Mix orange juice, EVOO and 1 t. thyme in small bowl. Place char in large glass dish. Add marinade, turning fish to coat well. Cover and refrigerate 30 minutes or longer for extra flavor. Mix sugar, paprika, orange peel, the remaining thyme, and sea salt in small bowl. Remove char from marinade. Place on greased foil lined in baking pan. Discard any remaining marinade. Rub top of char evenly with dry mixture. Roast char 10-12 minutes or until fish flakes easily with a fork. Makes 8 servings.
Fragrant Quinoa
2 c quinoa
2 T olive oil
2 cloves garlic
4 c low-sodium chicken stock
Preparation:
Soak quinoa in warm water for at least 12 hours Rinse quinoa in a fine-mesh siene and drain. Heat olive oil in a large deep skillet over medium heat. Add garlic and cook, stirring constantly to avoid burning the garlic. Add the quinoa and cook, stirring until the grains are separate and golden. Stir in chicken stock, bring to a boil, reduce heat and simmer until liquid is absorbed, 12-15 minutes. Fluff with a fork.
Hearty Winter Salad
2 cups greens: spinach, romaine, mixed greens
1 can 365 black beans
½ clove garlic
½ small onion
1 bell pepper, color of choice
1 fresh or canned tomato
3 T extra virgin olive oil
3 T balsamic vinegar
1 T fresh dill
1 T fresh pepper
1 fresh or canned jalapeños
Preparation:
Rinse greens and allow to dry. Peel and chop fresh garlic and onion. In medium-size saucepan, heat 1 T of EVOO over medium heat. When oil is hot, add garlic and onions and sauté app. 2-3 minutes. Add drained black beans and sauté 6-8 minutes, stirring occasionally. In large salad bowl, add lettuce. Toss EVOO, balsamic and fresh dill. Remove beans from heat and pour over greens. Add chopped peppers and tomatoes. Garnish with jalapenos to taste.
Almond Cream with Strawberries
2 c strawberries, rinsed
¼ c slivered almonds
1 c Skyr Icelandic yogurt
1 T honey
¼ t almond extract
Mint leaves for garnish
Preparation:
Toast almonds in a small dry skillet over low-medium heat, stirring constantly, until golden and fragrant, 2-3 minutes. Transfer to a plate to cool. Hull strawberries, slice and divide among 4 serving dessert plates. Mix Skyr, honey and almond extract until smooth. Spoon over berries and sprinkle with toasted almonds. Serves four.
Monday, January 12, 2009
Sleepless Nights
Weight loss is a tricky subject. So many variables go into the equation, and if just one of these variables is not just right, the waistline is effected. Especially if that variable is sleep. Many of our clients work on adding more physical activity into their lives, or adjusting their diets, but often forget about the crucial role of sleep.
Sleep is more than just the time we spend in our beds when it's dark outside. Each stage of sleep is actually specific for processing information and healing our bodies. While sleeping, memories are stored and learning occurs. These pathways become the most active during specific sleep cycles. Lack of sleep leads to poor decision making, delayed response time, and mood imbalance. It is more difficult to make healthy choices and exercise with a lack of sleep. Also, emotions run high when sleep runs low, and emotional triggers tend to equate to poor food choices and overeating.
When sleep is not a restorative process, our bodies produce more cortisol. Cortisol is a stress hormone processed by the adrenal glands. Generally cortisol is released in specific circadian rhythms, but when sleep is disrupted, more pressure is put on the tiny, walnut sized adrenals to compensate. Over time, the adrenals wear out and the body suffers. The adrenal glands control everything from metabolism to blood sugars to fluid balance. Short term, cortisol reeks havoc on all the body's systems- digestive, muscular, and skeletal to name a few. Cortisol also causes more weight to be deposited in the midsection.
Val Willinghan, the Medical Producer with Dr. Sanjay Gupta and CNN, recounts her struggles, and the struggle of many women, with insomnia. EB Nutrition works with many clients to regulate their sleep patterns. If you are looking to turn over a new healthy leaf, start with getting enough good quality sleep and seek out the help you need to do so.
Sleep is more than just the time we spend in our beds when it's dark outside. Each stage of sleep is actually specific for processing information and healing our bodies. While sleeping, memories are stored and learning occurs. These pathways become the most active during specific sleep cycles. Lack of sleep leads to poor decision making, delayed response time, and mood imbalance. It is more difficult to make healthy choices and exercise with a lack of sleep. Also, emotions run high when sleep runs low, and emotional triggers tend to equate to poor food choices and overeating.
When sleep is not a restorative process, our bodies produce more cortisol. Cortisol is a stress hormone processed by the adrenal glands. Generally cortisol is released in specific circadian rhythms, but when sleep is disrupted, more pressure is put on the tiny, walnut sized adrenals to compensate. Over time, the adrenals wear out and the body suffers. The adrenal glands control everything from metabolism to blood sugars to fluid balance. Short term, cortisol reeks havoc on all the body's systems- digestive, muscular, and skeletal to name a few. Cortisol also causes more weight to be deposited in the midsection.
Val Willinghan, the Medical Producer with Dr. Sanjay Gupta and CNN, recounts her struggles, and the struggle of many women, with insomnia. EB Nutrition works with many clients to regulate their sleep patterns. If you are looking to turn over a new healthy leaf, start with getting enough good quality sleep and seek out the help you need to do so.
Thursday, January 8, 2009
Oprah's Twin
Despite all her success and resources, Oprah struggles with the same demons many of us do - emotional eating and medical conditions preventing weight loss. Oprah opens up in January's issue of Oprah magazine, "How Did I Let This Happen Again." She describes the rollercoaster of feelings she has encountered with her weight loss battle. She went from being the expert on staying trim when she was down to 160, and now that she is up to 200, she feels like a hypocrit.
She is not a hypocrit, but merely a human being. We all struggle day to day, trying to juggle the stresses of life while maintaining our sanity, not to mention our health. Health is a huge undertaking and goal, and has many definitions. Modern medicine describes health as the absence of disease, but as dietitians we believe it is more than that. Our bodies have the ability to provide energy to live a dynamic lifestyle, where we have enough hop in our step to feel great. But most of us walk around feeling sluggish and barely manage to just get through the day. Surviving in a fog is not healthy. Wouldn't it be great to start the day off with some inspiration and zeal for life?
Understand that you are not alone in your struggle for health and weight loss. Even Oprah needs help! Go to the experts (EB Nutrition) who understand the biochemistry of the body and can help you sort our imbalances before they reach the symptomatic level. Plus, wouldn't it feel good to beat Oprah to the punch?
She is not a hypocrit, but merely a human being. We all struggle day to day, trying to juggle the stresses of life while maintaining our sanity, not to mention our health. Health is a huge undertaking and goal, and has many definitions. Modern medicine describes health as the absence of disease, but as dietitians we believe it is more than that. Our bodies have the ability to provide energy to live a dynamic lifestyle, where we have enough hop in our step to feel great. But most of us walk around feeling sluggish and barely manage to just get through the day. Surviving in a fog is not healthy. Wouldn't it be great to start the day off with some inspiration and zeal for life?
Understand that you are not alone in your struggle for health and weight loss. Even Oprah needs help! Go to the experts (EB Nutrition) who understand the biochemistry of the body and can help you sort our imbalances before they reach the symptomatic level. Plus, wouldn't it feel good to beat Oprah to the punch?
Tuesday, January 6, 2009
Dress It Up!
Nutrition Action Health Letter, a well written health newsletter published by the center for science in the public interest, reviews a different food bi-monthly. The authors, who are very knowledgeable and schooled in nutrition, many of them holding PhD credentials, rate different brand names based on various health parameters. In the case of salad dressing, this editions food pick, compares calories, saturated fat, and sodium to find the sauce that is “Dressed for Success,” as the article is titled. Their best bites in each category are as follows:
Raspberry Vinaigrette- Cindy's Kitcken Raspberry Nectar Vinaigrette
Other Fruit Vinaigrette- Wild Thymes Pomegranate Salad Refresher
Asian Vinaigrette- Drew's All Natural Shiitake Ginger
Balsamic Vinaigrette- Cindy's Kitchen Balsamic Vinaigrette
Thousand Island- Naturally Fresh Thousand Island
French- Whole Foods 365 Organic French
Note: Whole Foods 365 Brand foods have no artificial ingredients or hydrogenated fats. They are named “365” for their organic everyday value. The prices remain the same 365 days per year. Shop around and you'll find these are the lowest organic prices.
http://www.wholefoodsmarket.com/products/private-label.php
Poppy Seed- Annie's Naturals Organic Papaya Poppy Seed
Ranch- Marie's Creamy Ranch
Caesar- Cindy's Kitchen Roasted Garlic Caesar
Blue Cheese- Cindy's Kitchen Real Bleu Cheese
In general, these brands faired well in all categories. No matter how healthy the dressing is, it is still adding some calories and fat, so opt for dipping the salad in the dressing. Ask for it on the side when you order out, or add 1 Tbsp. for about 2 cups of salad and mix it yourself. Dressing is a great way to enjoy more veggies, and the added fat does help your body absorb the fat-soluble vitamins from the veggies- A, D, E, and K- better.
Raspberry Vinaigrette- Cindy's Kitcken Raspberry Nectar Vinaigrette
Other Fruit Vinaigrette- Wild Thymes Pomegranate Salad Refresher
Asian Vinaigrette- Drew's All Natural Shiitake Ginger
Balsamic Vinaigrette- Cindy's Kitchen Balsamic Vinaigrette
Thousand Island- Naturally Fresh Thousand Island
French- Whole Foods 365 Organic French
Note: Whole Foods 365 Brand foods have no artificial ingredients or hydrogenated fats. They are named “365” for their organic everyday value. The prices remain the same 365 days per year. Shop around and you'll find these are the lowest organic prices.
http://www.wholefoodsmarket.com/products/private-label.php
Poppy Seed- Annie's Naturals Organic Papaya Poppy Seed
Ranch- Marie's Creamy Ranch
Caesar- Cindy's Kitchen Roasted Garlic Caesar
Blue Cheese- Cindy's Kitchen Real Bleu Cheese
In general, these brands faired well in all categories. No matter how healthy the dressing is, it is still adding some calories and fat, so opt for dipping the salad in the dressing. Ask for it on the side when you order out, or add 1 Tbsp. for about 2 cups of salad and mix it yourself. Dressing is a great way to enjoy more veggies, and the added fat does help your body absorb the fat-soluble vitamins from the veggies- A, D, E, and K- better.
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