EB Nutrition

Fiber, Fiber Everywhere!

2011-01-19T13:32:00.006-05:00

Many of my clients suffering from gastrointestinal and digestive problems have been told by their gastroenterologist to increase their fiber intake. They go out to Giant and buy Fiber One® bars and Benefiber® and come back to me complaining of an upset stomach. Let me break it down for you: all fiber is not created equally.

Research has shown that the fiber naturally found in beans, lentils, raw nuts and seeds, skins of fruits and vegetables, and whole grains (100% rye, brown rice, old fashioned oats, quinoa) do have numerous health benefits including lowering cholesterol, reducing constipation, decreasing risk of diabetes and heart disease. This research cannot necessarily be extrapolated to include the added fiber found in a lot of foods. Scan the rows of the grocery store and you will find yogurt, cottage cheese, cereal, cookies, sweeteners, and even water with extra fiber. These fibers can be termed “functional fibers” and include chicory, inulin, polydextrose, resistant maltodextrin, oligosaccharides, fructooligosaccharides, and methylcellulose. Fiber One® brand, for example, generally uses a combination of barley flakes and chicory root extract (not to mention high fructose corn syrup and partially hydrogenated oils).

Now some functional fibers do have their benefits, but if you rely on these manufactured, processed products for your fiber intake, you are kidding yourself. Psyllium husk (e.g., Metamucil®), can help with constipation and is cholesterol-lowering. Inulin (aka “chicory root extract”) is a prebiotic, meaning it provides food to healthy bacteria in the gut but its possible effect on disease risk reduction is still unknown. An isolated fiber ingredient called “maltodextrin,” conversely, is less likely to have an effect on digestive regularity or disease prevention, though more research is needed. Additionally, if your gut is not used to a bolus of fiber, you will experience gas or pain. Instead of adding a bar to your diet, slowly increase fiber with these tips:

Mix ground turkey with black beans
Switch from white rice to brown rice or quinoa
Aim for apples and pears instead of bananas and orange juice
Add nuts and berries to old fashioned oatmeal
Choose 100% whole grain bread
Leave the skins on your fruits and veggies and eat them raw once in a while
Make a dip from lentils or add them to your soup

You can surely meet your fiber needs without relying on manufactured products and gain the health benefits - it kills two birds with one stone.

Inside the Mind of a Successful Dieter

2011-01-13T15:43:00.004-05:00

An interesting new study shows that the right frame of mind is key to losing, and keeping, weight off. O Magazine summarized the research in their 2010 issue. Basically, by reprogramming your focal brain quadrant, you are more likely to be successful, and remain successful, at weight loss. Quadrant B participants lost, and were able to keep off, the most weight.

"A" quadrant (upper left): People who favor this area are analytical, mathematical, logical problem solvers. Drawn to statistics and the workings of machinery, they can overanalyze a situation so much, they have trouble taking action.
"B" quadrant (lower left): These people are controlled, methodical, disciplined, sticklers for structure and routine. Punctual and neat, they always have a plan, timetable, and calendar with appointments penciled in.
"C" quadrant (lower right): Lower-right thinkers are emotional, spiritual, and focused on people and human connection.
"D" quadrant (upper right): "D" types are strongly visual and easily bored, attracted to new ideas, fun, and risk taking.

Study participants who had "found a coach, mentor, or guide for the journey, had pulled back and separated somewhat from his or her old environment, and then was 'reborn' into a different way of life" were the most successful. "The newly thin person became a leader rather than a follower, a change that opened the door to further goals and achievements, often in fields completely unrelated to weight loss." This is where your dietitian comes in - we are your coaches, your motivators, and can help reprogram your mind frame. Successful subjects also had another common element - they all incorporated a meditative, or stress reliever, element into their lives that helped them reform from old behavior. This research backs up the mind-body work that EB Nutrition also does with our clients. Click through to the O article to read specific examples for reprogramming each quadrant.

FREE Biofeedback Testing!

2010-12-16T11:24:00.006-05:00

EB Nutrition is having wonderful results helping people balance their systems and restore health. Our gift to you for the holidays is a FREE 7 Point Evaluation. What is biofeedback? This is a perfect opportunity to find out. We will measure the frequency of the seven major organs by checking their correlated AcuPoints. The AcuPoints indicate an interpretation of a single meridian system pathway. With this information we will be able to give you preview of your health report card. This test is a great way to visually see your health status (see picture) and determine the primary location and need for change.

Ready for your FREE 7 Point Evaluation? Call Kristin at 301-231-0026 to schedule your test date and time.

Wellness Webinar

2010-12-07T10:44:00.007-05:00

12 Tips to Surviving Holiday Eating

with Melissa Majumdar, RD, LDN, CPT

Thursday, December 16, 2010

12:15 - 1:00pm ETD

Sign-up now - spaces are limited to the first 15 participants!

Give the gift of wellness to a friend or family member.

$10 for 45 minutes of nutrition and health tips = great holiday deal!

Survive the holidays without gaining weight
Attend potlucks and get-togethers without unbuttoning your pants
Keep stress to a minimum this holiday season
Learn the rules of holiday eating
Gain perspective on holiday indulgences
Step-by-step guide to being in the moment
Leave with recipe ideas in hand!

BioMeridian Biofeedback Testing is Here!

2010-12-02T12:22:00.004-05:00

EB Nutrition has started scheduling for the Biofeedback testing! The biofeedback test measures the level of function of the entire body system and is a very useful tool in determining the root cause of disease and supporting the metabolism. This test is actually less expensive than our food allergy test, and can check over 1,000 different systems in the body. The Biofeedback machine is an FDA approved device that was actually featured in the Mayo Clinic's 2011 Guide to Alternative Medicine. The test works similar to an EKG machine or the bio-electrical impedance body fat scale. While the EKG machine measures heart frequencies and the body fat scale measures water frequencies in the body, the Biofeedback machine measures the frequencies of all of the organs and glandular systems in the body and is able to determine if there is healthy function, inflammation or degeneration. Let us know when you are ready to schedule!

Remember to Give Thanks

2010-11-23T11:19:00.004-05:00

Thanksgiving is a time for giving thanks, celebrating with friends and family, and EATING! And there is usually a lot of eating at that. In the American culture, and many other cultures, food is part of every celebration. I urge you to keep it part of the celebration, but to readjust your focus away from food being the center of the celebration. When gathered on Thursday, think about what the holiday really means to you. Engage in conversations instead of engaging in the appetizers. Put your fork down, breathe, give thanks, and pick it back up. Catch up with your cousin before going back for seconds, and maybe, just maybe, the break will allow your stomach to catch up and realize you don't need the second helping. Help with the dishes instead of helping "clean-up" the sweets table. Finish your meal with a reflection on all that you have to give thanks about and you will feel satisfied - just give yourself the chance.

Low Fat Diets Could Increase Heart Disease Risk

2010-11-18T08:00:00.005-05:00

Nutrition experts are suggesting what EB already knows...and practices! EB Nutrition food plans focus on the balance of complex carbohydrates, lean proteins, and healthy fats. Mono- and polyunsaturated fats are integral for key functions within the body including hormone production, vitamin absorption, organ protection, satiety, and energy production.

The difference in benefits lies in the type of fat. Saturated fats, which are solid at room temperature, are given their name because they are "saturated" with hydrogen molecules. Unsaturated fats contain one (mono) or many (poly) double bonds, giving them more fluid properties. Because saturated fats are solid, they tend to congregate and collect on artery walls, therefore increasing risk for heart disease. One more fat to consider, trans fats, are even more detrimental to health than saturated fats. These man-made fats are chemically a shape that the body does not recognize and therefore has a hard time processing, leading to inflammation and heart disease.

On the other hand, by skimping on fat, as this article suggests, we end up over consuming carbohydrates and sugar. This can lead to weight gain, a huge risk factor for heart disease, as well as insulin resistance and possibly type II diabetes, an even greater risk for heart disease. Furthermore, excessive carbohydrate consumption contributes to elevated triglyceride levels, which is one blood marker used to assess heart disease risk.

In conclusion, don't low-anything in your diet. Moderation is key to health, and by balancing these vital macronutrients, you can achieve balance within your body - both physiologically and emotionally.

Holiday Eating

2010-11-11T17:16:00.006-05:00

The holidays get busy and we forget to eat. Skipping meals, especially breakfast, is one of the worst things you can do for your metabolism. Whenever your body does not have enough energy, it slips into conservation mode. Going a long time without eating, more than three or four hours, is actually counterproductive towards weight loss. Your metabolism down-regulates in order to make up for the lack of energy (calories) being consumed. When you are planning a day of holiday shopping or cooking, start the day of with a balanced breakfast. Then, make sure to pack a non-perishable snack for a couple hours later. Try this smoothie recipe to keep yourself in the holiday spirit and energized for all the holiday activities. It will also help keep you away from all those holiday goodies!

Pumpkin Smoothie
Yield: 2 servings

Ingredients:

1/2 cup pumpkin puree
1/2 very ripe medium-sized banana
3/4 cup 0 or 2% Greek yogurt (I recommend Fage brand)
1 tbsp agave nectar
1/2 tsp pumpkin pie spice
1/4 tsp vanilla extract
1 cup crushed ice

Preparation:

1. Place all ingredients in a blender and puree until smooth, making sure the ice is completely crushed.

Per 8-10 ounce serving: Calories 167, Calories from Fat 5, Total Fat 0.7g, Cholesterol 2mg, Sodium 74mg, Carbohydrate 34g, Fiber 3.1g, Protein 6.6g

For more balanced breakfast ideas, visit ebnutrition.com.

Follow us on Twitter!

2010-11-04T11:55:00.005-04:00

EB Nutrition wants to keep you up to date on nutrition and fitness information, so we've joined the social networking site, Twitter, to provide you with up to date health tidbits, keep you informed about EB Nutrition events, and to connect you with other health-conscious people. You can also check out our Facebook page and participate in discussions, become a fan, and tell us what you are interested in and how we can meet your health needs. Who knows, maybe someone else is also wondering if they ate a healthy snack or which vitamins they should take everyday!

Liquid Calories

2010-10-21T10:11:00.003-04:00

Wednesday's Kojo Nnamdi show on WAMU 88.5 FM discusses "the war on soda and high fructose syrup."

"'Soda taxes' and other measures are popping up across the country. But other beverages, including sports drinks and "healthy" bottled teas, can pack nearly as much sugar as a root beer, and often don't deliver the health benefits their labels promise. We explore the "liquid calories" Americans are consuming, and how they're affecting our health."

Guests
Scott Kahan
Co-Director, George Washington University Medical Center Weight Management Program.

Lisa Katic
Registered dietitian, Principal, K Consulting, food industry advisor

Ben Moscovitch
Associate Editor, Inside Health Policy

What is your opinion of the soda tax? Learn more about the soda tax in Washington, DC, and Baltimore area. Post your thoughts. They have my vote - tax away!

Liquid calories. The Kojo Nnamdi Show. Published October 20, 2010. Accessed October 21, 2010.

Considering seeing a dietitian but not sure if it's the right fit for you?

2010-10-14T12:41:00.006-04:00

Now is your chance to find out! Melissa Majumdar, Registered Dietitian with EB Nutrition and Fitness, will be hosting a conference call to introduce the services that the EB Dietitians provide. Marlene McCallum, Life Coach of Most Powerful Life, will be joining Melissa on the call. Melissa and Marlene will walk you through the initial steps to take before embarking on your health and personal growth journey.

This conference call is right for you if you have attempted other weight loss programs with little or no success, or are having trouble getting motivated to start off the process.

Are your bad habits costing you?

2010-10-07T08:00:00.001-04:00

"America isn't healthy: A whopping 2/3 of Americans are either overweight or obese, according to the National Center for Health Statistics. Over a lifetime, obesity costs $4,879 and $2,646 a year for women and men, respectively. Tack on the value of lost life (8-10 years) and it's even more dramatic : $8,365 and $6,518."

Unfortunately, insurance companies are not up to speed on this financial statistic. For the most part, dietetic services are not paid for by insurance companies except in the case of diabetes and kidney disease. This leaves the rest of overweight Americans shelling out the money for professional help on their own. If the cost of seeking the help of a dietitian seems steep to you, remind yourself of the costs you may face without our help!

Overeating - Costs Over Lifetime: $258,000

Never been to a dietitian before? Want to find out if our services are a good match with your goals? Join Melissa Majumdar, RD, LDN, CPT, for a Wellness Conference Call on Thursday, October 28, at 12:00 pm ETD. Melissa will be joined by Life Coach Marlene McCallum of Most Powerful Life Coaching, who will offer insight into getting motivated and facing plateaus along the weight loss journey. Sign up here for this jump-start call!

Gibbons V. Are your bad habits costing you a financial future? Wallet Pop. Published October 1, 2010. Accessed October 6, 2010.

You Bar

2010-09-30T16:02:00.009-04:00

With the busy lifestyles many of us lead, snacks, if not meals, are often on the go. Thus, bars are handy, portable nutrition and can give us the energy we need to get us to the next meal. All bars are not created equal though. Many bars require a chemistry degree to decipher the ingredients. A quick tip on how to interpret the ingredient list - simply count the ingredients! If you can simply use your fingers and don't have to resort to the toes for the counting, then you're on the right track. Next, make sure there is enough fiber, protein, and not too much sugar. Feeling overwhelmed? Instead of perusing the "bar" aisle, build your own!

You Bar allows you to design your own bar. This is great if you are:

A picky eater
Allergic or have an intolerance to ingredients found in most bars (soy, dairy, nuts, or gluten)
Health conscious and prefer quality ingredients and a balanced snack instead of overly-processed bars and chemically engineered foods
Adventurous and want to explore new flavors (blueberries, ginger, hemp seeds, wa?)
Interested in the opinion of a dietitian - these are good bars!

I built a few bars for examples - try these flavors!

Heart Healthy Bar - With omega-3's, antioxidants, and fiber to help lower cholesterol

Almond butter & dates, oat bran, goji berri, All-One vitamin blend, flaxseed, whey protein

Allergy-Free Bar - No soy, nuts, dairy or gluten, plus added ginger to aid with digestion

Organic dates, sunflower seed butter, organic sesame seeds, organic rice protein, crunchy rice cereal, All-One vitamin infusion

Trail Mix Bar - An easy way to practice portion control and still enjoy trail mix

Cashew Butter, organic dates, whey protein, sunflower seeds, organic raisins, chocolate chips, All-One vitamin infusion

You also can make your own shake, trail mix, cookie, or cereal. Besides the fun of hand-picking your own ingredients, you also get to name your bar. Each little label comes personalized. You can also pick from tried and true varieties that other customers have created. The other convenience You Bar offers is a nutrition calculator that is automatically updated as you add ingredients. Try it, you'll like it (even Mikey did)!

One Fish, Two Fish, Red Fish, Which Fish?

2010-09-22T16:38:00.011-04:00

In the last couple of weeks, I have received lots of questions about which fish to choose, in the last couple of weeks so I thought I'd post the low down on fish. There is a lot to keep track of - which fish has the most mercury, toxins, antibiotics, and which fish are the best for me. Since fish can be expensive, you want to make an educated purchase and get the most nutrition, not the most chemicals, for your money.

Sustainability

According to the Monterey Bay Aquarium, with better technology, humans have started to "fish farther, deeper and more efficiently than ever before." Scientists estimate that we have removed as much as 90 percent of the large predatory fish such as shark, swordfish and cod from the world's oceans. In 2003, the Pew Oceans Commission warned that "the world's oceans are in a state of 'silent collapse,' threatening our food supply, marine economies, recreation and the natural legacy we leave our children." Sustainable seafood is seafood that comes from "sources, whether fished or farmed, that can maintain or increase production into the long-term without jeopardizing the structure or function of affected ecosystems."

Farmed arctic char, Catfish, Farmed clams, Pacific cod, Dunganess/stone crab, Crawfish (US), Pacific halibut, Spiny lobster, Atlantic mahi mahi (US), Farmed mussels, farmed oysters, Black cod (Alaska, Canada), Salmon (Alaska), Canned sockeye salmon, Bay farmed scallops, Pink shrimp (Oregon), Spot prons (Canada), Longfin squid, Farmed striped bass, Tilapia (US), Rainbow farmed trout, Tuna (Canada, US), Albacore tuna (US), Bigeye/Yellowfin tuna, Skipjack tuna (Pole/troll)

Mercury

Older fish and larger fish will contain the most mercury. As the fish ages and eats smaller fish or spends more time in the mercury filled water, the mercury builds up in its system. The mercury doesn't really get excreted either, so it ends up being passed down to us. Mercury in large quantities can be quite toxic.

Anchovies, Butterfish, Catfish, Clams, Crab (Domestic), Crawfish/Crayfish, Croacker (Atlantic), Flounder, Haddock (Atlantic), Hake, Herring, Mackerel (N. Atlantic, Chub),
Mullet, Oyster, Perch (Ocean), Plaice, Pollock, Salmon (Canned), Salmon (Fresh), Sardine, Scallop, Shad (American), Shrimp, Sole (Pacific), Squid (Calamari), Tilapia, Trout (Freshwater), Whitefish, Whiting

Heart Healthy

Two to three servings of these varietals of fish give you tons of omega-3 fatty acids. These fats cannot be made by the body so they must be eaten and fish pack the most omega-3s of any food. Omega-3 fatty acids have been found to reduce inflammation and help prevent clogged arteries as well as promote brain health including improving symptoms of depression. Sub out the high saturated fat steak for one of the heart healthy fish listed below and you will be helping your heart in two ways.

Sardines (packed in water, olive oil, or their own oil), Herring, Mackerel (Atlantic, Boston, Pacific/Jack, and Spanish mackerel - avoid king mackerel), Salmon (wild sockeye salmon, keta (chum) salmon, and pink salmon--all Pacific species), Trout, Tuna (canned - in water - is better than fresh!), Anchovies, Mussels, Oysters, Sablefish, Smelts, Whitefish

Whole (Grain) Truth and Nothing But the Truth

2010-09-16T12:00:00.002-04:00

If you are confused by the term "whole grain," you definitely are not alone. Most food manufacturers love to throw these two words around to help market their products, but more often than not, these foods are not quite as healthy as they are made out to be.

Whole grains contain more fiber, vitamins, and minerals. Refined grains, or processed grains, end up being stripped of their nutrients when the bran and germ are removed. In the United States, the FDA requires that refined grains be enriched with niacin, thiamin, riboflavin, folic acid, and iron so these nutrients are added back in to the final product. Lately, you will also see products that re-add the fiber. Unfortunately, this form of fiber is not proven to be as beneficial as the fiber found in whole grains, fruits, vegetables, nuts and seeds, and beans and lentils.

How do I spot a whole grain? If you see other words like made with or enriched or even flour, keep searching. Look instead for words like 100%, or whole.

If you are looking for that perfect slice and aren't confident that you'll make the right choice, refer to this list. The Center for Science in the Public Interest Reviewed the post popular brands on your grocer's shelves and compared the taste of the whole grain varieties. Hold your own taste test!

Tuna Time!

2010-09-09T12:00:00.002-04:00

School is back in swing - getting dinner on the table at a reasonable hour can be tough. And what about making sure the kids (not to mention you!) are out the door with a balanced breakfast, if any breakfast at all. Tuna may be the nutritional time saver you need.

Top 5 (plus one) reasons tuna (or salmon) made the dietitian's cut:

You can buy in bulk and always have some on hand. Keep in your cabinets, your desk drawer, even in the middle consul of your car.
Tuna is packed with lean protein and healthy fats that support brain function and the heart.
Tuna is versatile and can be used in a ton of recipes - tuna salad, tuna cakes, tuna casserole, etc.
Tuna allows your creative juices to flow. Make with different seasonings (dill, cilantro, cayenne, wasabi), veggies (red pepper, onion, celery), sauces (hot sauce, lemon juice, mustard, relish), bases (plain yogurt, olive oil, canola mayonnaise), or extras (garbanzo beans, hard boiled egg, artichokes, green peas).
Although not quite as tasty, canned and bagged fish is a lot less expensive than its fresh counterpart.
Chicago Sun Times thought of twenty ways you can use the handy can.

Try this recipe and I promise you'll be smiling come lunch time. The same preparation works great for tuna or salmon cakes as well. Even give it a try with some melon for breakfast!

Salmon or Tuna Salad

1-2 servings

Ingredients:

1 (4 ounce) can salmon or tuna
1 hard-boiled egg, crushed
1/2 red or green bell pepper, diced
1 stalk celery, chopped
1/4 cup chopped onions
1 Tbsp light mayo
1 Tbsp low fat yogurt (Greek or plain)
1/8 teaspoon cayenne pepper, optional
Salt and pepper
1/4 lemon, juiced

Directions:

1. Combine salmon and hard-boiled eggs in bowl.
2. In another bowl, add chopped bell pepper, celery, onion, and mayo.
3. Add seasonings and stir to combine.
4. Pour over salmon, add lemon juice, and toss lightly.

Nutrition Information (per recipe):

Calories 266, Carbohydrates 19g, Fiber 19g, Sugars 7g, Protein 21g, Total Fat 4g

Trust Bob

2010-09-02T12:00:00.003-04:00

I have enjoyed every one of the Bob's Red Mill products I have tasted to date! Bob offers gluten free (and non-gluten free) whole grain mixes, flours, and plain 'ol grains like quinoa, steel cut oats and flax seed. Mix directions often offer dairy free and egg free alternatives, and end results still turn out well.

Since I personally avoid wheat, any time I come across tasty products, I am excited to eat the foods I often miss on an allergy-restricted diet. But the best news is, you won't miss out with these delicious mixes. These are the ones I have tried and recommend but let us know about your own personal Bob's experience.

Gluten Free Cornbread Mix - Pairs well with a hearty, bean chili. I recommend making half or a quarter at a time or you will have cornbread out the wazoo!

Gluten Free Bread Mix - Use the bread machine or oven and sub flax seeds for egg if you want a low-cholesterol or allergen friendly option. Do be careful if yeast is a problem! I'm anxious to try their Hearty Whole Grain blend as well, which offers an additional gram of fiber and 2 more grams of protein per slice.

Gluten Free Pizza - Makes a huge pizza! **Use organic pizza sauce to avoid the BPA in the can. This mix also contains yeast.

Oat Bran - I make my oatmeal with half old fashioned oats and half oat bran. The bran adds a delicious nutty flavor and packs in more protein and fiber.

Gluten Free Pancake Mix - Great for pancakes or waffles. Leftovers save well in the fridge or freezer. Just pop them in the toaster oven and use for a quick breakfast or in place of bread on a sandwich, which is a great substitute if yeast is bothersome to you.

You can find Bob's Bags at most grocery stores from Whole Foods to Shoppers. Order online by the case and save 10% - cases contain 4-8 bags depending on the product. Give the corn meal/grits or buckwheat groats a try for a new weeknight dinner side dish. Or toss a combo of grains in the crock pot overnight for a weekend brunch. Also, if you have had any trouble finding gluten free oats, look no further! Bob's Red Mill is here to save the day.

Nutritionally yours,

Melissa Majumdar, RD, LDN, CPT

Organic Foods Taste Test

2010-08-25T12:05:00.007-04:00

These days it is costing us more and more to treat our bodies like the temples that they are. According to the USDA, organic produce costs and extra $0.13 to $0.36 per pound! Organic milk can have the most overwhelming influence on our pocketbooks costing $6 per gallon. So why am I, along with other health professionals and food experts, still recommending sticking with organic foods as much as possible?

Although the nutrients in produce are arguably similar for both conventional and organic fruits and vegetables, it's the pesticides and added chemicals we are most concerned about. The conventional milk, for example, is made from cows treated with hormones and antibiotics. The hormones are given to the cows in order to produce more milk and antibiotics are used to keep the cows healthy since they are housed is such close quarters with other milking cows. As kids gobble down their bowls of cereal, think about the milk they are slurping with every bite. The antibiotics found in the milk can lead to resistance by our immune systems and the extra hormones disrupt hormonal balance, especially in sensitive individuals.

Besides avoiding the chemical burden, taste is also an upside of organic foods. Time Magazine gathered some of the leading chefs in the industry to sit down and do a taste test comparing organic versus conventional foods. Results were overwhelmingly in favor of organic, at least for such items as chicken, white nectarines, pork, tomatoes, and eggs.

Kluger J. What's so great about organic food? Time Magazine. 2010; 176 (9): 30-46.

Xenoestrogens

2010-08-19T12:00:00.002-04:00

Xenoestrogens have been getting exposure in the media for their connection to early onset puberty, endocrine disruption, and influence on cancer risk for men and women. A xenoestrogen is defined as a substance that has an estrogenic effect but chemically differs from the naturally occurring estrogen produced by living beings. Certain substances including food, environmental chemicals, beauty products, and household cleaning products have been identified as possible xenoestrogens.

Foods

Processed soy products (soy protein isolates & soy protein concentrates, Bisphenol A (found in the lining of cans and in certain plastics), artificial colors (ie Red No. 3), propyl gallate (used to emulsify and prevent oxidation with fats, certain hormones in non-organic meat, dairy, poultry and eggs, BHA (preservative)

Chemicals

PCBs (paint, adhesives, and lubricants), insecticides (DDT, methoxychlor, dieldrin), nonylphenol (industrial surfactant), DEHP (plasticizer for PVC)

Beauty Products

4 MBC in sunscreen, parabens in lotions, nail polish and nail polish remover, perfumes or fragrances

If you or a family member has thyroid problems, breast, uterine, or prostate cancer or premature signs of puberty, or if you are simply trying to reduce your exposure to these potentially damaging chemicals, it is in your best interest to take some of the following precautions.

Use glass, stainless steel, or other plastic alternatives
Make your own natural cleaning products with lemon juice, baking soda and vinegar or look for commercially available products that take special care to avoid xenoestrogens and other carcinogens (brand names like Seventh Generation, Green Works, Aubrey, Desert Essence)
Choose organic meat, poultry, dairy and eggs whenever possible. Buy organic produce at least for the "Dirtiest Dozen"
Choose paraben free beauty products for anything that remains in contact with the skin (Natural Health magazine always has great suggestions!)

Rice (and Quinoa, Buckwheat, or Oats) Cooker

2010-08-12T18:22:00.006-04:00

If anyone has ever heard me speak about quinoa, you know it is one of my favorite foods to discuss. Although its quick stove top cooking time (15 minutes) is one of the reasons I speak so highly of this little grain, I am now even more impressed with the ease of preparing quinoa. I threw it into my rice cooker last week and it produced a fluffy, hands-off side dish in no time at all. I didn't have to watch for overflowing pots as the water began to boil and I didn't have to turn the heat down when it was time to simmer!

In an age of multi-tasking and eating on the go, a rice cooker is the perfect household gadget. Searching online, I found cookers ranging from a small 6-cup cooker for under $15 dollars to a high-tech rice machine for over $300. I am spreading the benefits of a rice cooker in hopes that you will venture out of your white rice comfort zone and try a new whole grain. Search your local grocery store for millet, quinoa, buckwheat groats (aka kasha), steel cut or Irish oatmeal, teff, or amaranth. Most grains can be cooked using a simple 2:1 ratio of liquid (water or a low sodium vegetable broth are my suggestions) to grain. Add some flavorful spices such as cumin or smoked paprika or saute some garlic and onions for a ton of great flavor (and aroma!).

Check out these helpful cookbooks for more great rice/grain cooker ideas!

Everything Rice Cooker by Hui Leng Tay
The Ultimate Rice Cooker Cookbook by Beth Hensperger and Julie Kaufmann

Did I mention that quinoa has all the essential amino acids...?

Let's Do Lunch

2010-08-05T16:16:00.006-04:00

Tired of the same old turkey sandwich? Sick of the local restuarant's salad? Join Melissa Majumdar, Registered Dietitian, and Wendy Pecache, Whole Foods Rockville's Food Demo Specialist as they whip together some delicous, nutritious lunch box recipes. Melissa will teach you how to balance a lunch to prevent the afternoon slump and latenight cravings. Wendy will show you how spending just a few minutes a day can entertain the noontime tastebuds.

Who: You! Sign up at customer service or email Gina
Lanacaster at gina.lancaster@wholefoods.com
What: Cooking Demonstration
When: Wednesady, August 11 at 6:30 pm
Where: Whole Foods Rockville, 1649 Rockville Pike
Why: To eat a more balanced, natural lunch by brown bagging it
How: It is FREE to attend!

Can't wait until next week and need some ideas for tomorrow's lunch? Check out what other Whole Foods' customers are eating and enter the Pack-a-Lunch contest by visiting the Whole Foods blog.

Michael Pollan's Opinions on Food

2010-07-22T18:34:00.004-04:00

I was lucky enough to turn on National Public Radio during their weekly Science Friday and hear an interview with author and "food opinionist" Michael Pollan. Pollan was discussing a book published in 2001, The Botany of Desire: A Plant's-Eye View of the World, but hearing his interview reminded me of a book I would like to share with all my clints: Food Rules. Released earlier this year, Rules is more or less a ten commandments of eating. EB Nutrition's principles or more Organic and natural products and less food with a ton of ingredients can be summed up in a few of Pollan's "rules." For example,

1. It's not food if it's called by the same name in every language. In other words, Coke, Cheetos, Big Mac. You get the picture.

2. If it came from a plant, eat it; if it was made in a plant, don't. Interpreted, this means eat more vegetables and whole grains and less food coming out of a package or bag.

To read more about Pollan's principles on food and eating, check out:

And let us know what you think!

Nutritional Value of Fruits, Veggies is Dwindling

2010-07-13T14:23:00.005-04:00

The verdict is not clear wether organic produce is actually healthier, but MSNBC.com offers some great tips on how to opimize vegetable intake wether fruits and veggies are organic or conventionally grown. Read below, then plan to incorporate one more veg per day!

"While we've been dutifully eating our fruits and vegetables all these years, a strange thing has been happening to our produce. It's losing its nutrients. That's right: Today's conventionally grown produce isn't as healthful as it was 30 years ago — and it's only getting worse. The decline in fruits and vegetables was first reported more than 10 years ago by English researcher Anne-Marie Mayer, PhD, who looked at the dwindling mineral concentrations of 20 UK-based crops from the 1930s to the 1980s.

It's happening to crops in the United States, too. In 2004, Donald Davis, PhD, a former researcher with the Biochemical Institute at the University of Texas, Austin, led a team that analyzed 43 fruits and vegetables from 1950 to 1999 and reported reductions in vitamins, minerals, and protein. Using USDA data, he found that broccoli, for example, had 130 mg of calcium in 1950. Today, that number is only 48 mg. What's going on? Davis believes it's due to the farming industry's desire to grow bigger vegetables faster. The very things that speed growth — selective breeding and synthetic fertilizers — decrease produce's ability to synthesize nutrients or absorb them from the soil.

A different story is playing out with organic produce. 'By avoiding synthetic fertilizers, organic farmers put more stress on plants, and when plants experience stress, they protect themselves by producing phytochemicals,' explains Alyson Mitchell, PhD, a professor of nutrition science at the University of California, Davis. Her 10-year study in the Journal of Agricultural and Food Chemistry showed that organic tomatoes can have as much as 30 percent more phytochemicals than conventional ones.

But even if organic is not in your budget, you can buck the trend. We polled the experts and found nine simple ways to put the nutrient punch back in your produce.

Sleuth out strong colors

'Look for bold or brightly hued produce,' says Sherry Tanumihardjo, PhD, an associate professor of nutritional sciences at the University of Wisconsin-Madison. A richly colored skin (think red leaf versus iceberg lettuce) indicates a higher count of healthy phytochemicals. Tanumihardjo recently published a study showing that darker orange carrots contain more beta-carotene.

Pair your produce

'When eaten together, some produce contains compounds that can affect how we absorb their nutrients,' explains Steve Schwartz, PhD, a professor of food science at Ohio State University. His 2004 study of tomato-based salsa and avocado found this food pairing significantly upped the body's absorption of the tomato's cancer-fighting lycopene.

Buy smaller items

Bigger isn't better, so skip the huge tomatoes and giant peppers. "Plants have a finite amount of nutrients they can pass on to their fruit, so if the produce is smaller, then its level of nutrients will be more concentrated," says Davis.

Pay attention to cooking methods

Certain vegetables release more nutrients when cooked. Broccoli and carrots, for example, are more nutritious when steamed than when raw or boiled — the gentle heat softens cell walls, making nutrients more accessible. Tomatoes release more lycopene when lightly sauteed or roasted, says Johnny Bowden, PhD, nutritionist and author of "The Healthiest Meals on Earth."

Eat within a week

'The nutrients in most fruits and vegetables start to diminish as soon as they're picked, so for optimal nutrition, eat all produce within 1 week of buying,' says Preston Andrews, PhD, a plant researcher and associate professor of horticulture at Washington State University. 'If you can, plan your meals in advance and buy only fresh ingredients you can use that week.'

Precut produce and bagged salads are time-savers. But peeling and chopping carrots, for example, can sap nutrients. Plus, tossing peels deprives you of good-for-you compounds. If possible, prep produce just before eating, says Bowden: "When sliced and peeled or shredded, then shipped to stores, their nutrients are significantly reduced."

Look for new colors

If you're used to munching on red tomatoes, try orange or yellow, or serve purple cauliflower along with your usual white. "Many of us buy the same kinds of fruits and vegetables each week," says Andrews. "But there are hundreds of varieties besides your usual mainstays — and their nutrient levels can differ dramatically. In general, the more varied your diet is, the more vitamins and minerals you'll get."

Opt for old-timers

Seek out heirloom varieties like Brandywine tomatoes, Early Jersey Wakefield cabbage, Golden Bantam corn, or Jenny Lind melon. Plants that were bred prior to World War II are naturally hardier because they were established — and thrived — before the development of modern fertilizers and pesticides.

Find a farmers' market

Unlike prematurely picked supermarket produce, which typically travels hundreds of miles before landing on store shelves, a farmers' market or pick-your-own venue offers local, freshly harvested, in-season fare that's had a chance to ripen naturally—a process that amplifies its amount of phytonutrients, says Andrews: 'As a crop gets closer to full ripeness, it converts its phytonutrients to the most readily absorbable forms, so you'll get a higher concentration of healthful compounds.' "

Take from:
Burns, S. Nutritional value of fruits, veggies is dwindling. Diet and Nutrition. MSNBC.com. July 9, 2010. Last accessed July 13, 2010. Available at: http://www.msnbc.msn.com/id/37396355/ns/health-diet_and_nutrition/?gt1=43001.

Personal Training to Run a 5k

2010-06-30T10:04:00.004-04:00

This past weekend some of EB Nutrition and EB Fitness clients had stand out performances at the Baltimore Women's Classic 5k race. Despite a scorching hot day, our athletes performed personal bests. How did they overcome the heat? Dedicated training with the assistance of running coach and personal traininer Melissa Majumdar. Melissa works with the novice exerciser and runner as well as the accomplished athlete and designs workouts to meet their needs and goals. The training programs will...

Improve your confidence
Increase your endurance and strength
Make exercise fun
Challenge your body and mind

If you have been considering personal training or a running program, now is the perfect time to start! Melissa will match you with a race that fits your schedule and needs and help you step by step (or stride by stride) to the finish line. Already consider yourself a "runner?" Have Melissa organize your training helping you to reach your ultimate fitness level for your peak race. Call EB Fitness at 301.231.0026 to discuss your goals with Melissa!

Bacteria in the Gut Influences Risk of Colon Cancer

2010-06-24T18:53:00.004-04:00

A diet high in fat and low in complex carbohydrates causes a shift in gut bacteria, thus increasing the risk of colon cancer. People eating a healthy diet containing high levels of complex carbohydrate had significant populations of micro-organisms in their gut called Firmicutes. When high fiber foods or undigestable starches are ingested, these bacteria manufacture short-chain fatty acids and vitamins such as folate and biotin that maintain colonic health. Butyrate, one of these fatty acids, provides energy to maintain a healthy gut wall and regulates cell growth and differentiation. Experimentation with animals with a sterile gut (free of bacteria) shows an increase in illness. The digestive system accounts for 85% of the immune systems actions and has a larger impact on health than the systemic immune system. Colon cancer is the second leading cause of cancer-related death in the Western world, so it is advantageous to follow a diet that balances the bacteria in the gut.

If you suffer from cramping, gas, bloating, diarrhea and/or constipation or you are sick often, chances are your bacterial balance is off. As stated above, this will contribute to immune health as well as your chance of acquiring colon cancer. EB Nutrition specializes in digestive health and improving immunity, so working with our Registered Dietitians to balance your diet can balance your gut too!

Summer Cooking Demo

2010-06-15T08:00:00.001-04:00

Mark your calendars and work up an appetite for EB Nutrition's Summer Cooking Demo on Thursday, June 24 at 6:45 pm. Resident dietitian and meal planner extraordinaire Melissa Majumdar, RD, LDN, CPT, will prepare a lovely lunch or dinner option using local and seasonal products. Melissa will transform simple, fresh ingredients from Whole Foods in Rockville into a delicious and balanced meal in no time at all! Samples will be available, so get ready for flavor and fun during this night of cooking. Space is limited and this event will be popular, so make sure to reserve your spot today!

Life Without Plastic

2010-06-08T10:14:00.005-04:00

Although as a dietitian I am usually more concerned about what goes in the storage containers, I am so impressed with this company that I had to share. Life Without Plastic is an independently run company that believes in health, environment, integrity, and community...without plastic. As we learned from the recent President's Cancer Panel report, plastic can become a carcinogen if it degrades or is heated.

Life Without Plastic describes this process: "As these chemicals accumulate in our bodies, they disrupt our health, even though we may not feel their actual physical effects for years following the exposure. If we can reduce the amount of plastic-derived chemicals entering our bodies, we believe this is a worthy step in the direction of improved global health."

Let's talk more about what to put in the plastic-free containers. We are great at helping you come up with balanced lunch ideas and can help you coordinate how to pack them. I personally love the airtight containers from Life and pack mine in a reusable grocery back with 2-3 ice packs to keep food fresh. Check out the book Lunch Lessons for lots of great ideas (perfect for kids as well!), and look on our website for more wonderful recipes. Join us for our summer cooking demo Thursday, June 24 at 6:45 pm for a balanced lunch or dinner meal. Start your summer off on the right foot and sign up today!

Cancer Prevention

2010-06-03T17:15:00.006-04:00

The President's Cancer Panel released their 240-page report last week detailing the latest research on the links to cancer and how we can prevent it. Dr. Otis Brawley, chief medical officer of the American Cancer Society, criticized the report saying it may focus too much on speculation and not enough on what we already know - that nutrition has the biggest impact on cancer prevention. According to the American Cancer Society, at least one-third of all cancer deaths are preventable through nutrition and lifestyle modifications such as physical activity and smoking.

10 Cancer Panel Recommendations

1. Drink filtered tap water
2. Store food and water in glass, stainless steel or BPA- and phthalate-free containers
3. Minimize children's and pregnant women's exposure to carcinogens and endocrine-disrupting chemicals
4. Choose fruits and vegetables grown without pesticides or chemical fertilizers; wash all produce to remove residues
5. Choose free-range meat that has not been exposed to antibiotics or growth hormones
6. Minimize consumption of processed, charred or well-done meats
7. Turn off lights and electrical devices when they're not in use
8. Drive a fuel-efficient car; walk, bike or use public transportation
9. Check home radon levels
10. Reduce radiation exposure from cell phones and medical tests; avoid UV overexposure

Subscribe to the EB Nutrition monthly newsletter to receive June's newsletter, which will focus on the benefits of eating organically grown produce to help you achieve numbers four and five on the cancer prevention recommendation list!

Greenberg J. Cancer, cancer everywhere. Time Magazine. May 24, 2010. Available at: http://www.time.com/time/magazine/article/0,9171,1989138,00.html. Accessed June 3, 2010.

Holiday Mood and Energy Balance

2010-05-27T10:17:00.006-04:00

Take advantage of the long weekend to recharge and relax by picking the right foods to keep you balanced the whole weekend and ready to go to work Tuesday morning!

Start your day with a glass of green tea (decaf preferably), iced or hot. The high acid and caffeine content of coffee takes your blood sugars, mood, and energy on a roller coaster. Green tea, on the other hand, contains the amino acid l-theanine, which has a calming effect.
Choose a high protein food, such as low fat Greek yogurt, as part of a balanced breakfast. The protein helps with the production of mood balancing dopamine, providing you with long-lasting energy for trips to the beach, barbecues, and yard work during the holiday weekend. An extra perk - the protein also helps keep you full so you don't spend your evening standing by the appetizer table at the Memorial Day BBQ.
Take a break mid-afternoon for a pick-me-up snack. Our natural circadian rhythms cause a lull in energy during this time, but a little help from complex carbohydrates will boost the production of serotonin and get you ready for the evening activities. Try a small naval orange, which is in season and packed with immune building, stress fighting vitamin C. Pair the orange with a handful of raw walnuts or almonds for some omega-3 fatty acids, just what your brain needs to balance the highs and lows of your mood.
Grill some chicken and add it to a bunch of leafy greens. Sub out a high-calorie, fat-loaded BBQ meal for kale and spinach marinated in lemon juice and sesame oil. The magnesium in the greens will help balance electrolytes during a hot weekend, and the B vitamins help convert your food into energy. Use the same marinade for the chicken to prevent the cancer causing heterocyclic amines from developing as you grill.
Lounge after dinner with some sparkling water and fresh mint. Alcohol can interfere with your adenosine receptors, making it difficult for your body to truly relax. Adult beverages also disrupt sleep patterns, throwing your hormone cycle off and making Tuesday morning a real struggle.

If you find your mood is hard to balance through diet and lifestyle choices, consider using some amino acid supplements. Amino acids are precursors for serotonin, dopamine, and other mood-stabilizing neurotransmitters. Melissa and Elizabeth can help you find the right combination of supplements to keep you balanced and happy!

Glycemic Index and Label Reading

2010-05-18T09:53:00.014-04:00

By Melissa Majumdar, RD, LDN, CPT

A while back, I received this question from a blog follower:

"Is there a way to determine glycemic index by looking at the label?"

The answer is yes and no. The glycemic index (GI) of an item has been determined in a laboratory setting by comparing the rate of glucose, or in some cases white bread, entering the blood to sugar. Much of this research has been conducted and published through the University of Sydney in Australia. Their database is online and can be a good reference, although some of their foods will differ in ingredients and processing from American food. Assigned GIs are determined by feeding an amount of food equaling 50 grams of carbohydrates to fasting *healthy* participants and measuring the blood sugar changes over time. Unfortunately, not much research has been done showing the glycemic response within the diabetic clientel. In Australia, they even put the glycemic index rating right on the front of a product!

Many factors influence the glycemic index of a food including the fiber, protein, and fat content, manufacturing and processing practices, and other ingredients. For example, even though they are both oats, steel cut oats will have a much lower glycemic index than its highly processed cousin instant oats. Keep in mind that glycemic response differs from person to person due to genetics, hormones, activity, etc. Also, if the food is eaten in combination with other foods, the overall glycemic affect changes. Take a plain piece of bread which contains mostly carbohydrates and it will register high on the glycemic index scale (slightly lower if whole grain and less processed). Add some jelly to the toast and the glycemic affect increases; add peanut butter or turkey and the glycemic index is lower. Keep in mind that a low glycemic food does not necessarily translate to a healthy food. Despite its high sugar content, ice cream has an extremely low glycemic index because the high saturated fat content slows the absorption of sugar.

In short, the least amount of processing and more whole grains and fiber, the lower glycemic index. The more protein or fat contained within the food, the lower the glycemic index. Take home message: pay more attention to overall quality and quantity of the food than just the GI. Even a low GI food eaten in larger portions has a greater affect on blood sugars than a small portion of a high GI rated food. This principle is described as glycemic load and takes into account portion size (GL = GI x amount of carbohydrates)/100. Consider carrots - they have a relatively high glycemic index but the amount of carrots it takes to equal 50 grams of carbohydrates is about 87 baby carrots, not the traditional amount eaten!

Learn more about balancing your glycemic intake with your diet by getting a personalized Nutrition Plan from an EB Nutrition Registered Dietitian!

Food Allergies: Disease in Disguise

2010-05-06T18:05:00.005-04:00

In Office Seminar - Register NOW!

Do you suffer from unexplained fatigue, migraines, digestive problems, arthritis, depression or weight gain? Have you tried conventional approaches to treatment with limited success? Did you ever stop to think that your symptom may be the result of an allergy?! Well, it's true! In fact, an allergy can show up as almost any symptom, and if left untreated, it may lead to serious degenerative disease.

Join Melissa Majumdar, Registered Dietitian, as she helps to uncover the root cause of your health concerns by exploring what an allergy is and how it affects the body. She will explore why allergies are so common and how they relate to weight gain, depression, insomnia, digestion, addiction and body chemistry. You will walk away with valuable tools for effectively treating undiagnosed allergies to achieve optimal health! You don't want to miss this valuable seminar!

We look forward to seeing you all for the May 20th lecture on " Allergies: Disease in Disguise!"

Allergies: Disease in Disguise

Learn how to uncover the root cause of your unexplained health concerns. Determine if your well-being is being affected by an allergy in disguise! This seminar will cover:

1. The History of Allergy
2. New Definitions of Allergy
3. How to Recognize an Allergy and its Causes
4. The Secret Life of an Allergen
5. The Symptoms of Allergy
5. Addiction and Allergy
6. Digestion - The Vital Link
7. Fats, Oils and Allergy
8. Additives and Allergy
9. Testing for Hidden Allergies
10. Effective Treatment Approaches for Allergies

Where and When:
EB Nutrition, LLC
6319 Executive Blvd.
Rockville, MD 20850
May 20, 2010
6:45 p.m.

Could hormones be the cause of your struggle with weight?

2010-04-29T11:04:00.005-04:00

If you have tried an exhausted list of diets without weight loss success, it may be time to look at your hormone levels. Many hormones can interfere with the weight loss process and even cause weight gain. A natural or drug induced imbalance in any of the following hormones may be the answer to your weight conundrum.

Estrogen – Causes an increase in appetite and water retention, thus causing the number on the scale to increase. Many women naturally are estrogen dominant and can balance this hormone through diet therapy. If you are on birth control, make sure the pill contains the right balance of estrogen and progesterone for you or this might be the culprit of the weight plateau.

Testosterone – Helps build muscle and support bone structure. If testosterone levels are too low, metabolism slows down due to decreased muscle mass. Both males and females produce testosterone, although males should have higher levels. As males age, they may experience dipping testosterone levels and pack on some pounds as a result.

Progesterone – Low progesterone, or high estrogen, is a double edged sword. As stated earlier, estrogen can increase weight, and excess weight actually increases estrogen. Fat cells secrete estrogen, making one more estrogen dominant. Therefore, if you are already overweight, it becomes more difficult to keep estrogen and progesterone levels balanced.

Cortisol – Too little or too much cortisol production can lead to weight gain. Cortisol is a stress hormone, so after prolonged periods of stress, cortisol destroys muscles (which are the main calorie burning center of the body), increases appetite and sugar cravings, and cause weight gain in the belly which also leads to insulin resistance and further weight gain. Too little cortisol will not allow the metabolism to be stimulated and leave you feeling sluggish and rundown.

Thyroid – Too little thyroid hormone causes a slow metabolism which effects not only weight, but growth and repair of the body and regulation of key functions. Hair may become unhealthy and fall out, it may be difficult to control body temperature, and sleep may be irregular. A malfunctioning thyroid will put more pressure on the adrenals and other glands, thus leading to irregularities in other metabolic functions.

If you are looking for more answers, consider testing these hormones with your doctor or through our Adrenal Stress Index, which looks at cortisol, progesterone, and insulin, Female or Male Hormone Panel, testing progesterone, testosterone, and estrogen levels.

FREE Webinar

2010-04-22T11:41:00.005-04:00

Eat, Run, and Fight Stress!
Monday, April 26, 2010
3:30 - 4:30 pm EDT

Register Now!

On a scale of 1 to 10, how stressed are you? Have you ever had a bad race or workout because of stress? Do you commonly experience sugar or salt cravings? Do you feel like it takes a long time to recover after exercising or running? Or do you find yourself getting sick often, especially after long races?

Join Registered Dietitian Melissa Majumdar as she explores how stress affects running and overall health. Learn how proper fueling can actually decrease your level of stress and increase your performance level. Explore how nutrition and the "lost nutrients" water and sleep may be your missing link and the answer to your best season yet.

In Office Seminar - Nutrition, Stress & Metabolism

2010-04-15T12:56:00.009-04:00

How many calories does stress have? We agree that this is a ridiculous question, but ask almost anyone if stress makes you gain weight and you will receive a resounding "yes." But, if stress has no calories, then how does it affect your weight? The truth is that the calorie model is not the whole story on fat loss. Stress and other lifestyle factors work through hormonal and metabolic mechanisms that alter not only the amount of calories we eat, but where on the body we store them, and most importantly what we burn: sugar, fat, or muscle.

Join Melissa Majumdar, Registered Dietitian, as she delves into the biochemistry of stress, nutrition, and metabolism. She will set the foundation with a scientific explanation of the function of your adrenal glands, cortisol, and insulin. You will learn the unique ways in which the metabolism and immune system respond differently to the type of stress - acute or chronic. Be prepared to walk away with precise tools to use through diet and nutrition to reduce stress levels, stimulate metabolism, improve mood and optimize health! You do not want to miss this valuable seminar!

We look forward to seeing you all for the April 22nd lecture on "Nutrition, Stress & Metabolism" at 6:45 pm! Healthy snacks and beverages will be provided, courtesy of Whole Foods Market in Rockville. Advanced registration is required, so please visit our website to register for your seat at this and upcoming seminars.

Running & Nutrition Truths FREE Webinar

2010-04-06T13:46:00.007-04:00

Nutrition is often the missing link in an athlete's training plan. If you are looking to improve your performance or take things to the next level (or even lose a little weight), take the next step. Join Melissa Bosslet Majumdar, Registered Dietitian and member of the Sports, Cardiovascular and Wellness Nutrition Group of the American Dietetics Association as she discusses running and nutrition with resident running expert, Sarah Stanley of Sarah Stanley Inspired. "Running and Nutrition Truths" will be broadcasted for FREE on Thursday, April 8 at 12:00 pm EST. The information is valuable to for the novice and elite athlete - it is not exclusively for runners either, so tell your cyclist/swimmer/rugby friends to register!

Sign up for the FREE webinar here!

Inspire the Family

2010-03-30T11:32:00.004-04:00

Pencil in 9pm on this Friday night's calendar for some family time to watch Jamie Oliver's Food Revolution on ABC. It shouldn't be too hard to convince the kids to gather round the tube - if nothing else, schedule a rain check to view the DVR or online version.

Jamie, British celebrity chef aka "the naked chef," marches into Huntington, WV, to makeover Smalltown, USA, the unhealthiest city in America according to the Center for Disease Control. Jamie's zeal for health does little to motivate and more to anger the town of Huntington. He plans to start with the kids, bond with the families, and revolutionize the way this town, and America, thinks about food. He has his work cut out for him!

Although Jamie has some wonderful principals - eat fresh (not processed) foods, nourishing the body and soul through the cooking process, and educating the youth about the origins of food - Jamie's food revolution is missing an important piece, a dietitian with the biochemical knowledge of food and the body.

Jamie comments on the USDA's (United States Department of Agriculture) school lunch regulations - he does not agree that a child needs two servings of grains per meal. He is spot on! A child's lunch will include plenty of carbohydrates from other sources besides grains - fruit (fructose) and milk (lactose) will provide plenty of energy and a well-balanced meal. But Jamie's opinions fall short of his actions when he teaches a Huntington family to cook pasta (too heavy on the oil) and shares carb-heavy recipe secrets with a teenage boy. His recipes often include a little too much sugar and butter for my liking, but his overall approach is extremely motivating a eye-opening. One more word to the wise - if you were thinking of ordering a pizza or serving chicken nuggets this evening, make sure to watch episode 2 first!

Your homework for the evening is to pour over your child's school lunch menu and decide if sending him or her with lunch money is the best idea for their longterm health. Most likely, they will fare better if you pack a piece of fruit, a serving of veggies, one grain, a 2-3 ounce serving of protein, and 1 serving of a healthy fat. Need help with school lunch ideas? Contact Melissa or Elizabeth for a Nutrition Plan and Meal Ideas for the whole family.

Dietitians serve up sound food advice

2010-03-23T09:57:00.005-04:00

by Lori Rypka

As obesity rates continue to increase, it seems there are gurus at every corner doling out what they claim is the latest and greatest nutrition information and selling a product or supplements to offer a miracle cure.

March is National Nutrition Month, and the American Dietetic Association, along with its affiliates, including the Maryland Dietetic Association, urge people looking for nutrition advice to go to the qualified experts -- registered dietitians.

Registered dietitians hold at least a bachelor's degree, have completed a supervised practice program and passed a registration exam. They must maintain continuing education for certification. Some dietitians also use the generic term nutritionist, but Jennifer Schmiel, executive director of the Maryland Dietetic Association, warns that not all nutritionists are RDs.

Schmiel said one of the main focuses of the MDA is to promote the registered dietitian as the nutrition professional. "A lot of people say they are a nutritionist, but don't have the credentials," she said.

Often, those noncredentialed persons may want to teach an agenda, she said, adding that often they will attempt to sell the consumer a host of herbs and supplements promising results.

Having this certification protects the consumer by defining the scope of practice of the dietitian or nutritionist: only licensed dietitians or nutritionists may practice Medical Nutrition Therapy, the treatment of a disease or condition with diet. Consumers who seek nutritional advice should make sure the person they consult with is both a registered and licensed dietitian/nutritionist, Schmiel said.

Part of a medical team

Most of the dietitians work as part of a medical team to help people in the treatment and prevention of disease. But, dietitians may also work in the community for programs like WIC or Meals on Wheels, in hospitals, HMOs and other health care facilities, academia and research, as well as managers of food service operations within schools, correctional institutions and health care facilities.

Melissa Bosslet [Majumdar], an dietitian with the practice EB Nutrition in Rockville, said most of her clients come in with weight or health issues, such as gastrointestinal disorders. Her practice gets the majority of its clients from physician referrals as well as patient-to-patient referrals.

RDs often work with a physician to create an overall program for the client to achieve his or her goals, Bosslet said. These dietitians attempt to find the root cause of a problem and use the most natural methods to address it.

Dietitians do not subscribe to a specific diet as a one-plan-fits-all. Plans are based on a client's lifestyle, budget and preferences, within healthy guidelines. These nutrition professions are also not the "food police," Schmiel said. "We aren't going to say that you can never eat a certain food again," she said. They take into account what a person likes and what changes the client is willing to make.

When it comes to compliance, there is a greater likelihood that a client will follow the plan if there are scheduled follow-up appointments, Bosslet said. In addition to increased compliance, the client and dietitian can work together to address any minor issues that come up along the way, she added. "Then it's not a diet, they make it a lifestyle."

The majority of patients who come to Bosslet have tried many of the fad diets that promise great weight loss, but fail to teach lifelong lessons on how to maintain a healthy weight. There are some truths in diet books, Bosslet said, but no program takes a person's entire system into consideration. RDs understand biochemistry and how the body works, and combine that with how the body works with proper nutrition.

Healthy people benefit

Due to the way health care insurers view the services provided by dietitians, those appointments are not covered, unless in the event of diabetes or kidney disease. Bosslet cites this as one of the reasons dietitians are often underused. Also, people don't consider discussing nutrition while they are seemingly healthy. A healthy person could benefit from a plan that may actually help to keep potential future diseases at bay, she said.

Just as it is important to find a connection between a person and a therapist, the same type of connection is needed with a dietitian. "You need to be connected to your dietitian. Food is, as much as it is what you are eating, so tied to your emotional and cultural side," Bosslet said.

Dealing with food issues is much like therapy, and it's important to have someone to confide in, she added.

"Everyone comes to us at a different stage of change and readiness," Bosslet said.

Making a change, even in a person ready for change, is not always easy. "If it were easy, then everyone wouldn't have a problem losing weight," she said.

Often, people think that just by coming in they are doing the work, but the hard work is what they have to do on their own, she said. So even if someone is only ready to make a couple of changes, rather than a whole overhaul of their nutrition, it's worth it to see an dietitian and start there, she said.

March 23, 2010 - Frederick News-Post.com

Meat-Free Fridays

2010-03-18T13:24:00.007-04:00

Whether you regularly follow a vegetarian diet or you have vowed to avoid meat on Fridays during the Lenten season, or you just want a tasty dinner idea, try this Polenta and Vegetable Casserole! I borrowed the recipe right from our website and had a complete meal in less than 30 minutes. The polenta is creamy and satisfying and the variety of textures is pleasing to the palate. Try a variety of different beans to add a little variety - I used garbanzo and black beans and really enjoyed the bite the garbanzos offered. Also try topping the casserole off with a few slices of avocado in place of some of the cheese - this reduces the saturated fat content and boosts the creaminess factor.

As with any meal, vegetarian or not, it is important to focus around lean, high quality protein. The beans in this dish add a ton of B vitamins and fiber as well as some protein. By combining beans and polenta (a corn product) in this recipe, we include all the essential amino acids. Certain amino acids are termed essential because the body cannot make them, so we must consume them from food. Beans lack Methionine and corn lacks Lysine - in combination we have a complete protein. The whole grain quinoa is another great source of vegetarian protein and actually contains all the essential amino acids. Look for great side dishes made with quinoa on our website as well.

Having a hard time finding balanced vegetarian meal options? Do you find yourself eating the same 5 to 10 foods each day? You need the EB Dietitians as your menu planning resource!

Want your child to get good grades? Encourage physical activity!

2010-03-10T12:00:00.003-05:00

By Melissa Majumdar, RD, LN, CPT

A study published January 25, 2010 online in The Journal of Pediatrics found that adolescents who were more physically fit performed better in the classroom. The study compared California’s standardized test scores in a variety of subject areas for fifth, seventh, and ninth graders. Physical and aerobic fitness was measured with a one-mile time trial. For every one minute the mile time increased, test scores decreased by over a point. On average, overweight and obese performed significantly lower on the tests.

Dr. William J. McCarthy of the University of California in Los Angeles, the study’s researcher, states that "it's good to be both aerobically fit and to have a healthy body shape." These parameters are best achieved by regular physical activity and a healthy diet. Teaching kids at a young age how to eat whole, nutritious foods is one of the best gifts a parent gives. This sets children up for lower risk of chronic diseases such as diabetes, heart disease, and kidney problems not to mention a good immune system, healthy skin, and lots of energy. Children of all ages learn best by example. If Mom and Dad’s diet is high in processed, sugar- and fat-laden foods, junior’s diet will be too! If Mom and Dad are inactive, chances are the kids will pick up the same habits. Consider signing both you and your child up for Nutrition Counseling or Personal Training with EB Nutrition and start improving both of your health (and their test scores) now.

Hendry J. Physically fit students do better academically too: study. Reuters Health. February 25, 2010. Available at: http://www.reuters.com/article/idUSTRE61P08T20100226?loomia_ow=t0:s0:a49:g43:r1:c1.000000:b31105346:z0. Accessed on March 10, 2010.

Pop That Habbit

2010-03-04T14:52:00.002-05:00

The Oscars are schedule to appear this Sunday, March 7. Whether you are hurrying to the movie theater to catch the Best Picture nominee or renting the last big flick, think twice before ordering or popping the popcorn.

The popcorn aisle of the supermarket is one of the easiest places to find partially hydrogenated oils, otherwise known as trans fats. Food manufacturers are not required to post trans fat on nutrition labels if there is less than 0.5 grams per serving. You can bet they will adjust serving sizes to make sure there is no trans fat on the label!

To avoid this marketing trap, double check the ingredient list and look for any oils that have been “partially hydrogenated.” The hydrogenation process starts with a fat that normally is unsaturated, meaning it is not saturated with hydrogens because it contains some double bonds. These fats are liquid or semi-liquid at room temperature. By adding the hydrogens to the carbon chain, the fat has less risk of becoming oxidized, or damaged, but changes shape as well. The new shape, categorized as trans instead of cis, does not fit nicely into our arteries, causing inflammation leading to heart disease, arthritis, and immune problems.

Even worse is the popcorn you can purchase at the theater. Not only do you end up spending more money than you might on an entire meal, but your calorie intake exceeds a meal as well. A small popcorn packs in 600 calories and 34 grams of saturated fat where as a large popcorn equals some people's entire days worth of calories, 1200 calories plus 60 grams of saturated fat. Even if you are sharing the small popcorn, you will eat two to three times the recommended intake of saturated fat for the whole day!

Not enough reasons to avoid popcorn while watching movies? Popcorn can be a “trigger food” for many people and eating out of a bag sets us up for failure. The hand to mouth motion associated with eating popcorn is very soothing, and very difficult to stop. Basically, once you pop you can't stop. Practice mindful eating by picking healthful foods that will not set you up for overeating. Place an appropriate portion on a bowl or a plate; smaller bowls and plates help you stick with the right serving size. Having a hard time thinking of other snacks to munch on during the Academy Awards? Hurry now and get your personalized suggestions and meal plan from Melissa or Elizabeth at EB Nutrition!

Ballpark Food Hijacks Your Brain

2009-10-15T11:37:00.004-04:00

Former head of the FDA (Food and Drug Administration) David Kessler takes a walk through the National's Stadium in our own Washington, DC, describing what our food really is and how it traps us in a vicious cycle of eating. He is the author of the book The End of Overeating where he discusses the "conditioned hypereating" that has lead Americans towards the obesity epidemic. Reward driven eating has caused us to rely on salt on fat (French fries, for example), fat on fat (ie cheeseburgers), and sugar on fat (ie chocolate chip cookies) to power our stomachs and our brains. Read on (and the rest of the article) to understand that it is time to break the Pavlovian link between what we eat and why.

"Everyone learns them through individual life experience. A cue can be a sound (think Pavlov's famous bell, causing dogs to salivate), a sight (a fast food restaurant's conspicuous Golden Arches), a mood (always eating when elated/depressed), even an emotional memory (cookies just like grandma baked). Cues capture your attention, arouse desire and prime you for gustatory action. More importantly, they do all of the preceding whether you want them to or not: In one study, people given a snack high in fat and sugar for five straight mornings reported craving something sweet at the same time for days afterward."

Chia - Seeds, NOT Pet

2009-10-04T10:28:00.004-04:00

I was recently asked about the nutrition content and benefits of chia seeds. These edible seeds are actually the same seed used to have your "pet plant" grow its hair. The seed has its roots in Mexican history, with Aztecs using it as a staple food in their diets. Chia seeds are a nutritional supplement similar to flax. By sprinkling chia seeds on your cereal, yogurt, smoothies, and salads or sandwiches, you are adding a significant amount of protein, essential fatty acids, fiber, and vitamins and minerals.

Chia seeds absorb an absorbidant amount of water, creating a gelatinous structure as the seed swells and expands. This gel, like other soluble fibers, creates a barrier in the gut, thus slowing the absorption of carbohydrates into sugars. This gives chia seeds a low glycemic index, meaning they provide sustained energy. This is not only beneficial for diabetics trying to avoid blood sugar peaks and valleys, but beneficial for the general population. We will all experience an influx of blood sugars after eating simple, white, and processed carbohydrates. With the sharp rise in blood sugar, our body secretes an equal amount of insulin to help our cells quickly take in the sugar (glucose) and bring our blood sugars sharply back down. As blood sugars reach a low, you may feel weak, jittery, and hungry before you have actually metabolized the calories. Including foods rich in fiber, like chia seeds, fruits and vegetables with skins, beans, lentils, nuts, seeds, whole grains, and oats, helps stabalize your energy, maintain regularity, and keep cholesterol levels at bay.

The chias ability to absorb and hold on to water also makes them great hydrators. They help maintain electrolyte (potassium, sodium, chloride) balance which influences hydration as well. Although chia seeds have often been used by endurance runners for this reason, I would not necessarily recommend their use during endurance events. During long periods of exercise, athletes need quick forms of energy. Their are many products available such as GU, Power Gels, Hammer Gels, Clif Shots, and even Gatorade and other sports drinks that consist primarily of glucose. Glucose is your body's preferred source of fuel - all other forms of sugar must be first converted into glucose before your body can utilize the energy. These nutritional gels are made from glucose so that your body can use the fuel immediately, where as the energy from chia seeds will not be utilized until after the longer, more complex carbohydrate bonds are broken down.

The healthy protein and fat in the seeds will also delay digestion, possibly causing gastrointestinal upset. Carbohydrate breakdown starts in the mouth with the secretion of the salivary enzyme amylase, where as protein and fats are not digested until the stomach and small intestine where protease and lipase are produced. Blood flow to the gut is altered during physical activity because the heart, lungs, and muscles take priority. Additionally, for those of us who are not used to diets high in fiber, the chia seeds may create additional "burdens."

Overall, my advise is to use the chia seeds on a regular basis to add omega-3 fatty acids and amino acids as well as fiber into your diet, but to hold out on their usage during athletic events. If you are tempted to try them, make sure to do so before a competitive event or race.

Good Nutrition to Fight Mesothelioma Cancer

2009-09-09T11:40:00.001-04:00

Richard Moyle, National Awareness Coordinator of the Mesothelioma Center, contributed today's post.

Mesothelioma is a rare cancer that develops in the mesothelial cells that make up the lining of the lungs, heart and abdomen. Though a few other causes of mesothelioma have been discovered, the primary cause is exposure to asbestos. Asbestos is a naturally occurring mineral that was used in a number of military and industrial applications throughout the 20th century. Symptoms do not usually become noticeable until about 20 to 50 years after primary exposure and the cancer is typically diagnosed in later stages when treatment options are more limited.

Even though mesothelioma is not a cancer that can be prevented by better nutrition, a healthier and more balanced diet can be very beneficial to mesothelioma patients. Better eating can not only improve chances of survival, but also help alleviate painful disease symptoms and unwanted treatment side effects.

One of the most common side effects of mesothelioma treatment is nausea. There are a number of dietary changes you can make to help this problem. Dry grain products like crackers and toast can help calm an upset stomach. Bland foods will also help with nausea, as well as acid reflux problems.

Dark green leafy vegetables are filled with essential vitamins, minerals, and other nutrients that provide important cancer-fighting benefits. Along with antioxidants that fight cancer-causing free radicals, dark leafy greens contain phytochemicals, powerful anti-cancer enzymes that help cleanse the body of carcinogens and block the activity of enzymes that are known to activate carcinogens.

There are also many delicious types of berries you can incorporate into your diet to benefit from the cancer-fighting nutrients they contain, including blueberries, blackberries, raspberries, strawberries, loganberries, cranberries. Berries contain a number of cancer-fighting phytonutrients like anthocyanins, ellagic acid, pterostilbene and resveratrol. In one study, extracts of six types of berries were tested for their ability to prevent the growth and spread of different types of cancer cells. Amazingly, each different type of berry was found to have an entirely unique combination of phytonutrients, and all six varieties of berry extract were able to kill cancer cells in the laboratory.

Garlic can also be beneficial for mesothelioma patients as it produces a chemical called allicin. Garlic appears to have the greatest affect on stomach cancer and prostate cancer in men, but affects have been noted in all types of cancer and on different carcinogens. Animal trials have been performed with positive effects. In one such study, a number of mice with cancer were injected with allicin. The control group (those not injected with the compound) lived an average of two months, while those receiving the injection lived an average of six months or longer.

Cancer is a complex medical condition, with many factors playing various roles in development and treatment. However, most patients will undoubtedly benefit from a better diet in a number of ways.

Why Exercise Won't Make You Thin

2009-08-11T09:17:00.003-04:00

by Melissa Bosslet, RD, LN, CPT

Time Magazine summarizes what every dietitian already knew - eating right is 85% of winning the battle against the bulge. The article is well written, so you should read it and escape with insight into your post-exercise indulges. I dare you, add up those calories. In the meantime, here is a quick summary.

Just because you exercised does not mean...

You should be sedentary the rest of the day. Lesson learned - take the stairs!
You can't "exercise" again. If you spent some time at the gym, it is still beneficial to go for a walk, garden, golf, throw the ball around with the kids. It all adds up.
You should eat whatever you want. Greater calories in than out still equals weight gain (or lack of weight loss). Also keep in mind what you are eating may be changing your hormones or creating stress on the body which will also prevent optimal health.
You shouldn't exercise differently. Doing the same exercise every day for multiple years will not create weight loss. You must change to see results - the body responds to change, both in exercise and in food choices.
You should drink a sports drink like Gatorade or Vitamin Water. Save sports drinks for very warm days where you exercised over 1 hour. Most likely you will replace the sugars and electrolytes you lost while exercising within your next meal.

Exercise still ...

Has cardiovascular and disease fighting benefits.
Has anti-aging properties. It keeps are bones and muscles strong and our brains sharp.
Is calorie expending, which means you are burning calories. Just make sure it is a calorie deficit if you are trying to lose weight. Also keep in mind cutting calories too sharply will put your body into starvation mode and you will conserve body fat. Maintain a 300 to 500 calorie deficit.

I know eating right and exercising works. I see it every day with my clients and with myself.

My favorite post exercise meal instead of pizza or a doughnut? Salmon (anti-inflammatory and full of good quality protein for muscle building), quinoa (a low glycemic grain balanced with some protein to replace carbohydrates), a dark green leafy salad with kale and tomatoes (anti-oxidants to repair damaged cells), water with lemon (hydrating + vitamin C for immunity), and steamed broccoli (contains quercetin which has anti-inflammatory and anti-oxidant properties). See ya at the gym!

Curb the Cravings

2009-06-01T15:11:00.003-04:00

Tips to Avoid Indulging
by Melissa Bosslet, RD, LN, CPT

Next time you can't say no to the Kit-Kat or you just have to have some ice cream after dinner, sit back and think about what your body is trying to tell you. Cravings - sugar, carbohydrate, salt, etc.- are signs that the body is missing something. Sometimes it is a particular nutrient, other times it is energy, and often times the body is missing the feel good hormones serotonin and/or dopamine. Serotonin is responsible for the euphoric feeling after indulging in carbohydrate rich foods. Carbs are precursors for this particular neurotransmitter, so when levels are low due to lack of sleep, insufficient sunshine, or inactivity, the brain responds by signaling your body to consume carbohydrates. Instead of picking up the donut, focus on other ways to boost serotonin levels naturally. Eat foods high in tryptophan, an amino acid that helps make serotonin, such as brown rice, chicken or turkey, yogurt, or cashews. Otherwise, catch a cat nap - 20 minutes will boost those levels, or 30 minutes of exercise will do the same thing.

Dopamine is another vital brain chemical that effects mood, appetite, and energy levels. Dopamine is easily depleted by stress, excess sugar, alcohol, or caffeine. To boost dopamine levels, focus on consuming plenty of tryptophan containing foods. Bananas, pumpkin seeds, avocado, almonds, and soy products will all help synthesize dopamine, boosting mood and shrinking that craving.

Next time a craving rears its ugly head, focus on these things:

Try eating a food that will lead to production of serotonin and/or dopamine
Avoid situations that tend to provoke cravings
Indulge in a nap instead of the food
Stay well nourished by eating a variety of foods every 3-4 hours to balance blood sugars and prevent serotonin lulls
Wait 15 minutes - often times the craving will pass
Really think about what the body is missing - protein? healthy fats? nutrient rich carbs?

Attention Athletes

2009-05-29T08:00:00.000-04:00

If I haven't personally convinced you to look at your diet for the answer to most health and fitness concerns, read this article:

Unhealthy Lifestyle Nearly Ruined Famiglietti

Then, pick up the phone and call 301.231.0026 to receive your Nutrition Evaluation from Registered Dietitian/Certified Personal Trainer Melissa Bosslet or Elizabeth Blumberg. Watch your sports performance soar!

Living Without

2009-05-28T12:21:00.003-04:00

The magazine Living Without provides a magnitude of wonderful information for anyone with food allergies or food sensitivities. They always offer wonderful recipes and allergen-free product suggestions - you can even sign up for weekly emailed recipes. Monthly articles are a great resource as well. Living with food allergies can be difficult but the authors give great tips and share experiences. Check out past issues online!

Starbucks Tries Gluten Free

2009-05-19T08:08:00.004-04:00

By Melissa Bosslet, RD, LN, CPT

During my morning stop at Starbucks*, I noticed a new pastry in the case. Valencia Orange Cake, and it's Gluten Free! Each mini cake is individually wrapped to prevent cross-contamination. Ingredients include egg, almonds, orange pulp, sugar, orange peel, gluten free baking powder, and orange oil. So the tiny cake is not allergen free, but it doesn't have any wheat, rye, or oats. Although I did not personally try the cake, after researching the taste online, the verdict appears to be tasty! Reports mention that it had lots of orange flavor despite a hint of egg (egg is the first ingredient).

As for their drinks, most are naturally gluten free sans the frappuccino with "chips," such as the Java Chip or Chocolate Chip. The Cafe Vanilla Frapuccino and Vanilla Bean Cream Frappuccino both contain a Vanilla Bean Powder that is produced in a factory that also makes gluten-containing products but does not contain gluten itself. The eggnog seasonal drinks are gluten free depending on the local suppliers manufacturing practices.

*Don't worry - I do practice what I preach. My drink order is a grande decaf, black.

Nutrition Facts:

Calories - 290

Total Fat - 16g

Saturated Fat - 2g

Trans Fat - 0g

Sodium - 40 mg

Total Carbohydrate - 32g

Dietary Fiber - 4g

Allergy Resource

2009-05-12T09:18:00.004-04:00

If you have food allergies or sensitivities, you know the struggle of eating outside the home. Waiters and waitresses often do not understand the repercussions of serving you a contaminated meal. With an increase in allergies in children and recent developments in diagnoses of Celiac Disease, some restaurants are using "allergic people" as their niche market. 62% of eating establishments consider allergen-free and gluten-free to be a growing, profitable market. It makes sense. If a customer is looking for a safe restaurant to dine at and has a positive experience, they are more likely to be repeat customers. Restaurants are taking advantage of the niche market to wow diners. Look into the following restaurants for specialty menu items:

5 & Diner
99 Restaurant
Adobo Grill/da Vinci
Aurelio's Pizza
Austin Grill
Beau Jo's Pizza
Biaggi's Ristorante Italiano
Bonefish Grill
Boston Market
Bugaboo Creek Steakhouse
Burtons Grill
Carion's Italian Grill
Carraba's Italian Grill
Charlie Brown's Steakhouse
Cheeseburger in Paradise
Claim Jumper
First Watch
Fleming's
Garlic Jim's Famous Gourmet Pizza
Kona Grill
Lee Roy Semlon's
Legal Seafood
Maggiano's Little Italy
Mitchell's Fish Market
Outback Steakhouse
PF Chang's China Bistro
Picazzo's
Pizza Fusion
Red Robin
Romano's Macaroni Grill
Ted's Montana Grill
Thaifoon, Taste of Asia
The Elephant Walk
Timber Lodge Steakhouse
Uno Chicago Grill
Weber Grill
Wendy's
White Chocolate Grill
Wildfire
Z'Tejas Southwestern Grill

Italicized restaurants are within Maryland! Check out some of the other restaurants while travelling.

Menstrual Madness

2009-05-01T09:00:00.001-04:00

Now that we know we really shouldn't eat more during our periods, what the heck do we do with the cravings? And what about the annoying bloating? No fear, dietitian Melissa is here!

Eat a Hormonally Healthy Diet - see Melissa or Elizabeth for a nutrition plan specific towards your hormonal needs.
Avoid salt - salt will make you retain more water and further increase bloating. On the other hand, do not reduce the amount of water consumed. Dehydration will make matters worse!
Avoid a lot of animal fat in your diet - this slows down the movement of the digestive tract. Fat, especially saturated fats, takes longer than carbohydrates and proteins to digest.
Eat small frequent meals - this helps keep blood sugars balanced, thus balancing hormones. Also, it cuts back on the distention and bloating of the belly and reduces cravings.
Avoid a lot of fiber - although fruits and veggies are normally your healthiest bet, during your period they can increase bloating. Cooked veggies are a great way to get in your nutrients without a ton of extra fiber.
DO NOT SKIP BREAKFAST! No matter how fat you are feeling, skipping breakfast is actually the worst thing you can do for yourself, especially during your period. It will throw your hormones all out of whack and make those sugar and salt cravings come back with a vengeance.
Eliminate, or at least reduce, caffeine and alcohol during your period (if not in general). The diuretic and stimulating effect of these chemicals increase PMS hormones and cause you to crash even harder when the effects wear off.
Increased progesterone levels during your period can make you sleepy. Compensate for this with added exercise, which will increase your serotonin levels, thus reducing moodiness and irritability and giving you a surge of energy. The muscle activity also reduces water retention by forcing blood into the heart.
Use a heating pad to reduce bloating and menstrual pain - the heat increases blood flow.
Lose weight - carrying around extra weight contributes to fluid retention by putting more pressure on the abdomen and other body tissues.
Increase your intake of calcium, B vitamins (especially B6) to reduce period symptoms such as carbohydrate cravings, moodiness, and irritability. Evening Primrose Oil is also very helpful. Talk to Melissa or Elizabeth for more supplement recommendations that can help your PMS. Remember, you can get a FREE 20 minute vitamin/supplement consultation with EB!

Does your period increase your metabolism?

2009-04-30T10:16:00.003-04:00

By Melissa Bosslet, RD, LN, CPT

I've been asked this question on more than one occasion lately, so I thought I would take the time to address the subject. The simple answer is no, metabolic rate and calorie expenditure do not increase during that time of the month. What does happen is a change in hormones that cause an increase in appetite.

Here's what happens - on Day 1 of your cycle, the follicular phase begins. Estrogen increases and progesterone decreases. After 13 days, generally the beginning of your period, luteinizing hormone and follicular stimulating hormones both increase, stimulating ovulation. The Luteal Phase begins and if the eggs are not fertilized, the uterus sheds its lining. There is a decrease in both progesterone and estrogen at this time.

Immediately before menstruation, there is a surge in progesterone. A high progesterone to estrogen ratio is responsible for an increase in food cravings, fluid retention, mood swings, and other PMS symptoms. High progesterone also causes relaxation of smooth muscle tissue, such as in the uterus and bowels. Relaxation of the bowels leads to expansion, thus the bloated feeling in the gut. These actions are all necessary to prepare the woman's body for pregnancy and to increase weight. If the female does not get pregnant, then there is really no need for more food.

Check the blog tomorrow for tips on how to reduce bloating, PMS, and prevent the mid-month weight gain.

Source: Hormonal Balance: Understanding Hormones, Weight, and Your Metabolism by Scott Isaacs, MD, FACP, FACE

Bet Your Broccoli

2009-04-28T10:45:00.003-04:00

By Melissa Bosslet, RD, LN, CPT

Recent research published in the Journal of Agricultural and Food Chemistry suggests munching on raw broccoli is more nutritious then eating it cooked. Broccoli has been touted as a "superfood" because it is packed with vitamin C, A, K, as well as folate and B vitamins and even some calcium and iron. It also contains sulforaphane, which according to research done at our very own Johns Hopkins can prevent cancer by stimulating the body's detoxifying enzymes. The process of cooking the broccoli locks the activity of the sulforaphane. If you prefer it cooked, leave as much crunch as possible. Either way, enjoying broccoli can help prevent colon, gallbladder, prostate, and ovarian cancer, so it's worth eating cooked or raw!

Here are some quick ideas to include more broccoli into your diet:

Healthy sauté broccoli and onion, then add to your favorite breakfast omelet and serve with grilled tomatoes.
Enjoy a bowl of tomato soup along with a salad including broccoli florets for lunch.
Add lightly steamed broccoli florets to the tomato-paste toppings on your favorite pizza.
Healthy sauté broccoli florets along with other favorite vegetables, such as onions and mushrooms, add to pasta sauce and use to top whole wheat pasta or brown rice.
For a quick snack, serve raw broccoli florets along with the carrot and celery sticks, hummus or yogurt dip and crackers.

Spring has Sprung!

2009-04-23T10:22:00.003-04:00

Now that the weather is nice, get outside and start moving! If you want to look good in your swim trunks and bikini this year, it's time to work with a Dietitian and Personal Trainer to get that bikini bod.

Melissa and Elizabeth can get you in shape and improve your health. This past week, Melissa gave a talk at Fleet Feet Sports in Gaithersburg to the all woman's 5k group of new runners. As with all athletics and physical activity, nutrition plays an important role. Proper fuel and hydration are required to power the workout and reap the most benefits. Just as importantly, recovery nutrition can make or break the training program.

One of the most effective forms of exercise is running. If you are thinking about getting back into shape, put a race on the calendar. Check out upcoming races in the DC/Maryland area, consult Melissa and have her develop your training and nutrition plan, and be on your way to your new fit self!

Melissa has successfully helped many runners complete their goal race in record times. She has worked with first time runners as well as elite athletes on improving their training and nutrition. If you want to run your first 5k or a 100 mile race, seeing a Dietitian should be part of your race strategy. On the other hand, if you are a cyclist, weight lifter, soccer player, basketball player, lacrosse player, or a recreational athlete, do not discount the vital role nutrition plays. Are you intensely working out and not seeing benefits or weight loss? Stop guessing and consult EB Nutrition!

Casein Free Recipe

2009-04-17T14:57:00.001-04:00

Whole Foods Rockville and EB Nutrition demonstrated some wonderful casein free/dairy free recipes Tuesday night. This recipe was delicious! It is a gorgeous bright green color and makes you feel as good as eating a salad.

Gluten-Free, Dairy-Free Sweet Pea Soup with
Lemon-Pepper “Cream”
Serves 4 to 6

Even staunch pea-haters love this elegant soup, which bears no resemblance to traditional split pea soup. Delicious hot or cold, it can be made one or two days before serving. If you don't have fresh shelled peas, don't worry. You'll get great results with frozen peas.

3 tablespoons olive oil
1 large potato, peeled and cut into 1-inch pieces
1 large ripe (still firm) pear, peeled, cored and cut into 1-inch pieces
1 large onion, chopped
4 cups gluten/casein-free vegetable or chicken broth
1 teaspoon fresh or ½ teaspoon dried thyme leaves
2 cups fresh shelled peas or 1 (10-ounce) package frozen peas, preferably organic
1 cup chopped fresh watercress, arugula, Swiss chard or sorrel
1 teaspoon salt
Fresh ground pepper
1 teaspoon fresh lemon zest

In a 4-quart pot, heat oil. Add potato pieces, pear pieces and chopped onion. Cook covered over low heat, stirring often until potatoes are tender, about 15 minutes.

Add broth and thyme. Bring to a boil. Reduce heat to low; cover and simmer for 10 minutes.

Add peas and watercress. Bring to a boil. Reduce heat and simmer for 3 minutes. Add salt, pepper and lemon zest.

Puree soup in food processor or blender. Serve soup hot or cold, topped with Lemon-Pepper Cream.

Lemon-Pepper "Cream"

½ cup gluten/casein-free sour cream substitute or plain soy yogurt
2 tablespoons fresh lemon juice
¼ teaspoon fresh ground pepper

Whisk together all ingredients. Drop a dollop for garnish onto each serving of Sweet Pea Soup.

Autism Awareness

2009-04-16T14:48:00.002-04:00

April is National Autism Awareness Month. According to the National Health Institute of Child Health and Human Development, autism is defined as, “A complex developmental disability that causes problems with social interaction and communication. Symptoms usually start before age three and can cause delays or problems in many different skills that develop from infancy to adulthood.”

Autism effects individuals in unique ways; different children may not experience all the symptoms of autism and may be given diagnoses such as Asperger syndrome or Pervasive Developmental Disorder Not Otherwise Specified including Rett syndrome and Childhood Disintegrative Disorder. Because of the varying degrees of severity and symptoms, autism is thought of as a “spectrum” disorder.

Children with these diagnoses or other behavior and developmental disorders (i.e. ADD/ADHD) are more likely to suffer from food sensitivities and allergies. Autism is linked to an inflamed gut. Undigested proteins, such as gluten found in wheat and other grains, and casein, a milk protein, wear away at the mucosa layer of the gut, causing irritation and destruction throughout the digestive tract. These proteins escape when the gut layer becomes permeable over time and the proteins will interact with brain chemicals. In other words, the leaking of these proteins cause a sensitivity to certain foods.

Also, specific nutrients such as B vitamins, zinc, and selenium have been shown to improve behavior. Herbal supplements that support the gut integrity can also be extremely helpful to prevent food sensitivities from aggravating the body.

If you would like help navigating these special diets, turn towards the Registered Dietitians at EB Nutrition. We are experts at helping clients remove these "toxins" from their body by starting with gut health. We are extremely familiar with food options available when trying to avoid casein and gluten, as it can be tricky to start. Read more anecdotal success stories and be convinced this is the right choice for your child.

Stevia

2009-04-07T16:38:00.006-04:00

Stevia is the latest (and greatest) in the line of sugar substitutes. It is an all natural herbal sweetener in the sunflower family. The leaves of the Stevia plant are naturally sweet, actually two times as sweet as sugar. Rebaudiana is the component extracted from the Stevia plant.

In December 2008, The Food and Drug Administration approved what natural food users have long been eating. Look for Stevia in powdered or liquid forms, with flavors such as French Vanilla and Chocolate Raspberry. Stevia works well for baking or to flavor plain yogurt, cereal, or drinks.

Why should you use Stevia instead of sugar or other alternatives? Stevia does not cause any changes to blood sugars, so it is safe for diabetics to use and keeps energy levels consistent, unlike sugar. It is also extremely helpful for anyone trying to control blood sugars and their weight, for it is calorie free. If Candida overgrowth is a problem, Stevia is a good option for you as well. Because Stevia is non-nutritive, yeast will not feed off of it. Stevia may actual improve teeth health by delaying plaque and bacterial growth. And unlike artificial sweeteners, it is natural! Aspartame and sucralose (Splenda) have been linked to weight gain, so Stevia is a better option.

On a side not, Coke plans to make a soft drink with the newly approved sweetener, calling it Sprite Green. Vitamin Water (yes, I am saying something almost good about this sweetened water) recently introduced Vitamin 10, made with erythritol, a sugar alcohol, and Stevia. Look for more products to come...

To Organic or Not to Organic?

2009-04-06T12:33:00.006-04:00

By Melissa Bosslet, RD, LN, CPT

What a great question!

With the economy the way it is, every dollar counts. Food prices have gone down in the past year as fuel prices level out, but you will still pay more for organic food than conventionally grown food. When it comes to organic, certain crops are more heavily treated with pesticides than others. To get the most for your money, choose organic produce for the chemically laden or thin skinned products and opt for conventional for the others. Here is the breakdown...

Purchase ORGANIC for these foods:

Peaches
Apples
Pears
Peppers
Celery
Nectarines
Strawberries
Cherries
Kale
Grapes
Carrots

Don't worry about buying CONVENTIONAL, but still wash this produce well:

Onion
Avocado
Corn
Pineapple
Mango
Asparagus
Sweet peas
Kiwi
Cabbage
Papaya
Eggplant
Watermelon
Broccoli
Tomatoes
Yams

To wash your fruits and veggies well, combine 3 parts vinegar with 1 part water. Add a bit of salt to draw out the dirt and grit. You can keep this mixture in a spray bottle for easy application. This solution works just as well as the "veggie sprays" you will find in the produce aisle. Keep in mind water will not remove the waxy finishes or the pesticide buildup on your fresh produce.

Red Meat

2009-03-31T12:38:00.004-04:00

I have always recommended limiting consumption of red meat. Red meat, ie beef and lamb, tends to be higher in saturated fat than its poultry counterpart. When foods high in saturated fat are cooked, the chemical bonds breakdown. Research with a large database (500, 000 participants) confirms my point. The study suggests that those who consumed about four ounces of red meat a day (the equivalent of about a small hamburger) were more than 30 percent more likely to die during the 10 years they were followed, mostly from heart disease and cancer.

As we consume these foods, are blood cholesterol levels are affected. LDL, or lousy cholesterol as I call it, rises, causing total cholesterol to rise as well. To keep our heart healthy, we want LDL levels low (at least below 100), HDL high (above 60 is best), and triglycerides low (under 150). HDL helps pull out the LDL from the bloodstream. Exercising is the best way to increase HDL but eating healthy, unsaturated fats such as olive oil, avocado, nuts, seeds, and fatty fish, can actually help overall cholesterol levels as well. Mainly you want the ratio of LDL to HDL to be lower than 4. Triglycerides are mainly affected by sugar and carbohydrate consumption, as well as alcohol intake.

Although cholesterol medication may help lower cholesterol, these medications tend to have side effects that are also detrimental to health. For example, Lipitor causes rhabdomyolysis, which is severe muscle damage, including damage to the heart muscle. Co-Q10, or coenzyme Q10, helps prevent this damage. Co-Q10 is an important factor in the production of energy (ATP) in the mitochondria. If one is deficient in Co-Q10, energy levels may suffer. As we age we tend to produce less Co-Q10 and people with heart disease have been found to have less in their heart muscle cells.

Nutrition in the News

2009-03-26T10:24:00.004-04:00

The media is doing my job this week - spreading the message about health and nutrition.

NPR did a spread this morning on trans fat labeling. Since 2006, manufacturers have been required to label their products that contain trans fat. Trans fats, or hydrogenated or partially hydrogenated oils, are a made-up fat. Scientists added hydrogens to liquid fats to preserve the oil and make their shelf life longer. It worked, but in the meantime we have a fat that causes inflammation in the body, leading to high cholesterol, heart disease, arthritis, and poor immunity.

The FDA regulates the labeling and addition of trans fats. Labeling laws only require that food producers indicate trans fats in their products containing over 0.5 grams per serving. So labels read "0 grams trans fat" even if the food contains 0.49 grams per serving. The tricky part is, the manufacturer can easily change their serving size to make sure it does not reach the 0.5 barrier. Take Cheetos for example. The front of the package boast 0 grams trans fat, but the snack food in fact has hydrogenated oils, meaning it definitely has trans fat. So make sure to check the ingredients for key words like hydrogenated oil or partially hydrogenated oils and avoid foods like margarine, certain baked goods, commercial peanut butter, and some snack foods like chips or crackers.

Read the whole story here.

Benefits of Butter

2009-03-11T14:16:00.005-04:00

Now that I have cleared up the misconception that margarine is healthier than butter, let's discuss the benefits of butter. Butter is best in the raw, unprocessed form is the best because it hasn't been pasteurized and treated at high temperatures. The pasteurization kills the beneficial microflora generally present in butter. This is the good bacteria that helps protect the gut lining from the toxins getting out. Raw butter also provides...

Vitamin A, an antioxidant good for the skin and eyes
Lauric acid which boosts immunity, resists infection, and prevents Candida, an overgrowth of yeast in the gut and body
Vitamins E and K. Vitamin E helps keep skin smooth and moisturized while vitamin K is necessary for proper blood clotting.
Selenium, which is a powerful antioxidant, meaning it helps protect cells and organs from damage.
Saturated fat, necessary for immune function, cell membrane integrity, and strong bones, also has anti-tumor and anti-aging properties.
Vitamin D, necessary for the absorption of calcium.

To find out more about the benefits of raw butter, visit "The 20 Health Benefits of Real Butter."

Butter vs. Margarine

2009-03-11T13:21:00.002-04:00

Margarine became popular in the United States during World War II when dairy products were extremely scarce. Today margarine is made from a variety of animal or vegetable oils and sometimes mixed with skim milk, emulsifiers, and salt. The vegetable oils have been chemical treated to last longer on the grocery shelf. The oils they are made from start off as unsaturated fats, which means they contain double bonds. During production, hydrogen atoms are added to these double bonds, making a hydrogenated or partially hydrogenated oil. Food producers have succeeded in making a shelf stable product, but in doing so, have created a "martian fat."

Hydrogenated fats, or trans fats as they are also known, are not broken down by the body well. The trans refers to the shape the carbon chain that makes up the fat is in. Normally fats are in a cis shape, so the awkward trans shape prevents a problem. The digestion is extremely stressful on the body and results in increased inflammation, which leads to problems such as arthritis, heart disease, poor immunity, and symptoms associated with asthma and allergies.

So is margarine healthier than butter? Absolutely not! Butter is indeed a saturated fat, but it contains no trans fats. Butter can be safely used as a condiment, ie spread on bread, in small amounts. Butter does contain dietary cholesterol, but this should not effect blood cholesterol levels unless the butter is used at a high temperature. It is at high temps that the bonds in butter breakdown creating free radicals and plaque buildup in the arteries.

Keep in mind that butter is still a fat, which means it has over twice as many calories per gram as carbohydrates and protein. So make sure it is used strictly in moderation as a condiment and you will be in good shape!

Eat Right for Your Type

2009-03-09T15:24:00.003-04:00

Eating for function is the best way to "diet." Since food effects every cell in the body, it is essential to consider which foods to put into our mouths and when. Each food has a purpose, whether it be for energy or immunity or anti-inflammation, and if each person keeps their individual biochemistry in mind, they can reach optimal health. One component of an individual's biochemistry is their blood type. Blood type is one component of our genetic code, dictating how our body functions and therefore how our body digests and reacts to food.

The four blood types, O, A, AB, and B have evolved in response to physiologic development to strengthen our immune and digestive systems. Distinct blood types have helped us ward off bacteria and viruses but has also made us more vulnerable to specific foods. Dr. Peter J. D'Adamo discusses the unique reactions of each blood type in Eat Right 4 Your Type and Cook Right 4 Your Type. Designing a nutrition plan around blood type, among other things, can help individuals lose weight or just feel great!

The basics..

O- Does well on animal proteins but cannot digest wheat well.
A- Functions best on vegetarian-based proteins (beans, legumes, soy) and unprocessed grains.
B- Handles a varied diet, including dairy. Has a hard to digesting chicken and gluten.
AB- Can tolerate a variety of most foods but gluten and dairy may prevent weight loss.

Join Melissa Bosslet, RD, LN, CPT, at Whole Foods, Rockville (located on Rockville Pike), at 6:30 on Tuesday, March 10, where she will be presenting the basic concepts behind eating for function and specifically for each blood type. Whole Foods will join Melissa and cook a well-rounded meal to demonstrate each specific blood type diet.

The Buzz on Allergies

2009-03-03T08:16:00.003-05:00

By Melissa Bosslet, RD, LN, CPT

Time Magazine published an article last week on allergies, specifically food allergies. Many of you have probably noticed the increase in allergies over the last generation. We never worried about sending our kids to school with a good old PB & J before and we definitely expected a pack of peanuts during air travel. These days there are peanut free zones in planes and some school classrooms have outright banned peanuts.

The article discusses an increase in IgE antibody allergies. These are the allergies that create a histamine response, or pose a threat of anaphylactic shock. There has also been a rise in the harder to diagnose IgG antibodies, creating a delayed response. Symptoms such as headache, frequent infection, stomach pain, sinuses, and joint pain often do not surface for 24 to 48 hours later, making it hard to realize that a food was the culprit. These antibodies are a reaction of the digestive system compared to an immune reaction of the IgE antibodies. EB Nutrition tests for these antibodies through ImmunoLabs. The test panel checks for antibodies for 115 foods. Bercause 95% of the population is sensitive or intolerant to atleast one food or food family, Immunolabs will refund the test cost if the results are completetly negative. The most common allergens I've noticed with this panel are yeast, wheat, cow's milk, soy, nuts, and garlic.

Why the increase in allergies recently? There are a few speculative hypotheses. The most probable explanation is termed the hygiene hypothesis. We have become too clean. We treat conditions with antibiotics, prevent disease with immunization, kill germs with antmicrobial soap, etc. Our bodies end up producing antibodies for food instead because it has no foreign invaders to attack.

Another hypothesis points the finger at early exposure to certain foods, even in utero or through breast milk. On the other hand, one study showed that children who ate wheat, one of the most common allergens, before 6 months of age were less likely to develop an allergy. There is also argument for both sides of the birth process - C sections cause more allergies vs. vaginal births see an increase in allergies. Other researchers believe that an increase consumption of vegetable oils has led to more allergies.

Personally, I side with the hygeine hypothesis but think our food supply also has a lot to do with it. Our food is a lot more processed and chemically treated these days, so allergic reactions are the body's way of defending against those foreign substances. I also think that a lof of these allergies existed in previous generations and just went undiagnosed. We now have the technology to determine why our stomach might hurt after eating pasta or why we have chronic sinus infections. This hypothesis corresponds to the increase diagnosis of Celiac's disease in the last few years.

Vitamin Water Commercial

2009-03-02T14:27:00.003-05:00

I have posted my dislike of Vitamin Water in the past, but this commercial was the real kicker. LeBron James is a lawyer, defending his client who apparently had nothing to do with a man falling down the elevator shaft. James is portrayed as an outstanding lawyer due to the benefits of Vitamin Water. The closing statement of the commercial boasts that Vitamin Water has vitamins, electrolytes, and no sodium.

Very interesting since sodium is an electrolyte...a very important electrolyte actually. Electrolytes are ions that will conduct electricity when present in a solution. Within the human body, they are necessary to maintain fluid balance. Sodium is present surrounding the cells and is needed to maintain the cell pressure. Sodium affects heart beat and the function of muscles. The sodium also transports electrical signals and helps with communication among organs.

Many athletes who have suffered from dehydration understand the importance of sodium. During high heats or extensive exercise, the body obviously produces more sweat. Sweat contains sodium, so the result is depleted sodium levels. Once sodium levels get too low, the body doesn't hold on to water, making levels of dehydration worse.

Vitamin Water should not be used to replace water because of its high amount of sugar. Vitamin Water should not be used as a sports drink because of its lack of sodium.

Recipeasy

2009-02-26T08:00:00.001-05:00

GRILLED PEACHES WITH BALSAMIC AND GRANOLA
Easy, impressive, addictive. Make this with any stone fruit, or even with firm pears. Serves 6.

From Perfect Pantry

"1/2 cup balsamic vinegar
1/4 cup light agave nectar
6 peaches, halved, pits removed
1 Tbsp olive or canola oil
1/2 cup granola (homemade or store bought)

In a small, deep saucepan, heat the vinegar and agave nectar over medium-high heat until it begins to boil. Continue heating, watching carefully, for 10 minutes or until reduced by 3/4 to a thick (but still pourable) syrup.

Meanwhile, scoop out a bit of the insides of the peach to remove any bits of the pit.

Heat a stove-top grill pan over medium heat. When the pan is hot, brush the cut side of each peach half with olive oil, and place cut side down on the grill pan. Do not move the peaches! Cook for 2 minutes or until nice grill marks appear. Remove peaches from the pan and place cut side up on individual serving plates.

When the syrup is reduced to desired consistency, drizzle it over the peaches. Top with a bit of granola, and serve immediately."

*My recommendation is to decrease the granola and serve with a little plain Greek yogurt. The yogurt has very little sugar, tons of creamy taste, and lots of protein. The peaches and yogurt can make a great snack or a healthier dessert.

Agave Nectar - The New Black

2009-02-25T08:00:00.000-05:00

Melissa Bosslet, RD, LN, CPT

After our quick review of glycemic index and glycemic load, it is time to talk about the nutritional devil: sugar. Sugar, or glucose, is digested very quickly, causing blood sugars to spike. Sugar draws out the body's nutrients, leaving it in a state of stress. The blood sugar roller coaster leads to mood swings, low energy, brain fog, poor concentration, headaches, and hunger. The best way to control blood sugar swings is reducing the glycemic load or sugar in your diet.

SO what do you eat instead of sugar? Agave nectar! Agave has an extremely low glycemic index of 30, meaning it is converted into sugar slower than potatoes, popcorn, oatmeal, and honey to name a few. If you must sweeten, do so with agave.

Agave nectar, or syrup as it is sometimes called, is made form the sap of the agave plant. Most of our agave comes from Mexico. Agave works very well as an alternative to sugar and artificial sweeteners - it is a natural product. It can be substituted for sugar when baking as well. Use about 1/3 to 1/4 less because agave is naturally sweeter. In other words, 1 cup sugar = 3/4 cup agave nectar. Since it is a syrup, or liquid, it is also a good idea to reduce other liquids in the recipe by 1/4. Agave is a good vegan substitute in place of honey, made from bees, and some sugars, which are often processed using tiny animal bones.

Remember, agave is a good substitute for sugar, but it still is adding calories (20 calories in each teaspoon) and does not have a nutritional benefit. So although agave is healthier, I am not promoting it as healthy.

Glycemic Index

2009-02-24T12:51:00.004-05:00

Glycemic index is a quantitative way to measure how sugar affects the body. Foods are rated on how fast they enter the blood stream. They are given a "score" or glycemic index, somewhere between 1 and 100, 100 being the carbohydrates are converted to sugar almost immediately. Glucose is given a score of 100 because it is the body's ideal energy source; all sugars are converted to glucose before they are used for energy. The glycemic index is then converted to a glycemic load based on how many grams of carbohydrates the food contains. The larger the portion or the more concentrated source of carbohydrates their is, the higher the glycemic load.

food	carbohydrates	x	glycemic index	÷	100	=	glycemic load
12 oz. regular cola:	40.5	x	90	÷	100	=	36.4
fresh apple (medium)	21	x	54	÷	100	=	11.3
2 Tbsp. agave nectar	32	x	30	÷	100	=	9.6

When searching for a healthy food, consider the glycemic index or glycemic load. White or processed carbohydrates have higher indexes, and whole grains rank lower so they have less effect on blood sugar levels. Also, when carbohydrates are combined with proteins or fats, their efffect on blood sugar levels is decreased.

Glycemic Index of some commonly eaten foods.

Whole Foods Cooking Demos

2009-02-19T14:15:00.002-05:00

Melissa partnered with Whole Foods on Tuesday to offer shoppers a cooking demonstration on Gluten Free Cooking. Wendy and Susan, Whole Food's employees, and Melissa helped customers sample brown rice noodles, amaranth blended noodles, and quinoa. The emphasis was on healthy, whole grain gluten-free alternatives. Often times, gluten free products are made from white rice or a processed corn, leaving the food very processed and devoid in nutrients. They also cooked up a Black Bean Salad and served it over flavored polenta. If you've never cooked with polenta, you are missing out on a tasty, versatile dish. Polenta can be served sliced, baked, or like a porridge and makes a great substitue for noodles. Whole Foods has a ton of gluten free recipes on their website as well as shelves and shelves of gluten free products. Join Melissa Thursday night at 6:30 PM as she tours the Whole Foods on Rockville Pike to learn all about these great products!

Coconut Oil

2009-02-16T14:58:00.004-05:00

Are the winter blues really getting to you? Zap the blah with a tropical flavor - one that's packed with health benefits. Coconut has been given a bad rap, but in reality, it has many medicinal qualities.

1. Coconut is a saturated fat making it very solid at room temperature, this property actually makes it a very stable fat. When coconut is heated to very high temperatures, the chemical bonds stay intact, unlike oils with more double bonds, like olive oil. So you can safely cook with coconut oil, add some island flavor, and avoid the oxidized free radicals.

2. The lauric acid in coconut oil is the same component found in breast milk that helps protect the immune system. Lauric acid also helps improve the ratio of total cholesterol to HDL cholesterol, lowering the risk for heart disease.

3. The fats in coconut oil are readily absorbed, promoting metabolic efficiency. The fatty acids in the oil, called medium chain triacylglycerols or MCTs, are shorter and more water soluble than other fats like canola or olive oil. The fats are absorbed right away, processed by the liver, and burned as fuel quickly. Therefore, the MCTs are not stored as fat in the body.

4. Coconut has anti-microbial and anti-fungal properties, helping protect the layers of the gut. The digestive tract is closely related to the immune system, so this is especially helpful during the germy winter months.

Get out of your normal winter routine- add some light coconut milk to a smoothie or to your oatmeal, or some coconut oil to your shrimp or spread on a whole grain cracker. Bon appetite!

Sucra-grose

2009-02-10T10:05:00.002-05:00

By Melissa Bosslet, RD, LN

Splenda shares more than a similar chemical backbone with sugar than we thought. They both are not so good for our health. Although sucralose, the chemical name for Splenda, does not effect blood sugar levels when ingested, it does alter gut health, according to a recent study.

According to the January 2008 issue of Journal of Toxicology and Environmental Health, Splenda 1) increases the pH level of the gut, making it more acidic, 2) causes a decrease in beneficial microflora in the gut, and 3) changes expression of glycoproteins, which affect absorption of some prescription drugs. Additionally, the rats that experienced a decrease in healthy gut bacteria also had increased body mass. Interestingly enough, those rats were fed the same amount of food.

The "good" bacteria is necessary for nutrient metabolism and absorption, normal immune function, inhibition of pathogens, B and K vitamin synthesis (necessary for energy production, protein and carbohydrate metabolism, and blood clotting), and drug metabolism. In other words, a heatlhy gut microflora is crucial for a healthy functioning body.

Moral of the story is reduce your intake of artificial sweeteners and increase your intake of probiotics. Pure Encapsulations makes a wonderful product, blending 5 different bacterias to keep your gut healthy. EB Nutrition carries Probiotic 5, Lactobacillus acidophilus and Lactobacillus sporogenes, so call today or pick some up.

Give me some calcium!

2009-02-09T15:11:00.006-05:00

The National Meeting of the American Chemical Society speculates that we have a sixth sense - calcium. Our tongue has specific receptors for salty, sweet, bitter, sour, and savory, also called unami. Researchers believe that calcium is sensed by the taste buds that pick up unami and sweet.

In the laboratory, animals with an increased need for calcium actually crave the mineral more. Who might need more calcium? Growing children, pregnant or lactating women, anyone at risk for osteoporosis or osteopenia, and anyone with limited intake of dairy all may have a keen sense of taste towards foods with calcium.

Naturally, humans do not like the taste of calcium-rich food because they taste bitter. Protein and fats bind to calcium in milk, making it taste better. But dark leafy greens, broccoli, and spinach lack protein and fat, giving these foods a bitter taste. Application of this knew knowledge will be used to block the calcium receptors to try to make these foods more palatable.

Glaceau's Vitamin-less Water

2009-02-03T16:47:00.004-05:00

Ever had the brightly colored liquid Coca-Cola calls Vitamin Water thinking you were doing your body a favor? Hardly. You might as well have picked up that Coca-Cola with the amount of sugar Glaceau's drink carries. Each 20 ounce serving packs in nearly 8 teaspoons of sugar (33 grams), about 75% of what the USDA suggests should be our sugar limitations, and pretty similar to the amount of sugar in a soda (39 grams for a 12 ounce can).

Vitamin Water may harvest a few extra vitamins, but the catch is the sugar. Sugar actually leaches the vitamins out of the body as it is digested, leaving the body in a state of stress. The words that the company's marketing department uses to describe the drink- "defense," "rescue," "energy" - have earned the company large profits, leaving consumers with a false sense of health. Now Coca-Cola is being sued by the Center for Science in the Public Interest for their "multi-v" health claims.

Next time you exercise and reach for your hydration, make it water. Save yourself 100 calories (equivalent to over 10 minutes on the rowing machine!) and give your body what it really needs.

Moving Up to Premium

2009-01-28T08:00:00.000-05:00

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.

City of Rockville Update

2009-01-27T11:07:00.000-05:00

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!

Breast Cancer Risk

2009-01-26T10:45:00.004-05:00

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.

Caf Content of Your Fav Bev

2009-01-22T10:06:00.006-05:00

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

Health Professionals Directory

2009-01-20T11:41:00.004-05:00

Read our profile online (Melissa Bosslet & Elizabeth Blumberg) and search for other health professionals at the same time.

To Drink or Not to Drink- Caffeine

2009-01-19T10:22:00.003-05:00

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!

Biggest Loser

2009-01-14T08:00:00.005-05:00

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.

Join Melissa at Whole Foods in Rockville!!

2009-01-13T13:57:00.003-05:00

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.

Sleepless Nights

2009-01-12T10:07:00.007-05:00

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.

Oprah's Twin

2009-01-08T10:15:00.008-05:00

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?

Dress It Up!

2009-01-06T14:58:00.001-05:00

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.

WHOLE FOODS Cooking Demo

2008-12-29T08:00:00.002-05:00

Whole Foods and EB Nutrition are partnering together to bring you "Holiday Hangover, " Wednesday, January 13, 2008, at the Whole Foods on Rockville Pike in Rockville from 6:30 until about 8:00. Melissa Bosslet, RD, LN, and the Whole Foods staff will present ways to compensate for the holiday indulgence and start the new year off on the right track.

EB On the Radio

2008-12-20T08:00:00.000-05:00

Listen to Registered Dietitian, Melissa Bosslet, on Rockville Central's online radio. She discusses tips for surviving holiday eating. Melissa broadcasted Friday, December 19, 2008 around 12:30.

What Makes Milk Organic?

2008-12-19T10:00:00.002-05:00

On my way to work this morning, I heard a very interesting story on National Public Radio. Standards for labeling milk organic could be changing to incorporate mandated grazing times for the cows. Some large scale organic farms host large numbers of cows in a small field, leaving very little room for grazing and grass feeding.

As of now, regulations for "USDA organic milk" include cows that are free of BGH (bovine growth hormone) and antibiotics, the cows feed is grown without pesticides and chemicals, and that the cows have "access to pasture." Specific pasture time may be required due to the growing desire to know what the term "organic" is describing and because of the disparity in the health content of the milk. Depending on the grazing facilities, cows eat different grasses, including clover, or a combination of a grass and corn-based diet. The milk from the clover fed cows was 60% higher in omega-3 fatty acids. Omega-3 content differed per season as well because of the decreased amount of time cows grazed in the colder, winter months. Gillian Butler, an animal nutritionist with the Nafferton Ecological Farming Group at Newcastle University in Great Britain, published this research in the Journal of Food Science and Agriculture.

Keep your ears percked for more information on organic milk. In the meantime, notice that Whole Foods has the lowest prices around on organic dairy!

Going Gluten Free?

2008-12-18T08:00:00.000-05:00

If yesterday's post sounded close to home, it may be a good idea to consult with the Registered Dietitian's at EB Nutrition to discuss a gluten sensitivity. Trying a gluten free diet can be difficult if you are not sure which foods to avoid and where to look for gluten. There are traces of gluten in most foods, even if the food does not contain any wheat, rye, or barley. Oats, for example, are often processed in the same plants as the above grains, thus causing inflammation after ingestion. Gluten can be found in trace amounts in anything from postage stamp paste to chocolate chips.

Although the incidence of gluten intolerance and Celiac's has not increased, the number of people being diagnosed has risen. Thus, the number of gluten-free products and wonderful gluen substitutes and recipes have multiplied. Try these bars for some home-made goodness and a gluten free snack: http://www.elanaspantry.com/snacks/power-bars/. Yum!

Undiagnosed Gluten Sensitivity

2008-12-17T12:28:00.004-05:00

by Melissa Bosslet, RD, LN

Gluten intolerance and Celiac's Disease is becoming more widespread and mainstream. Although the disease has been documented all the way back to the first century AD, diagnosis and recognition have progressed rapidly, especially in the last few years. The relationship between the protein found in most starches, gluten, and the inflammatory response associated with Celiac's was discovered mid 1960's. Around the same time, the diagnostic process was revolutionized with the invention of the jejunal biopsy apparatus. With this mechanism, observation of damage to the intestinal mucosal layer could be observed.

In more recent days, even as recent as the last few years, the medical world has stepped up the screening process for Celiac's. Because Celiac's is an autoimmune disease, anyone with another autoimmune disease (i.e. Hashimoto's, lupus, diabetes)should be screened, along with anyone else in the family. The DQ8 and DQ2 gene have been recognized as carrying the Celiac gene. Therefore, if a family member has Celiac's, relatives should be screened. Clinics often screen anyone with diagnostic symptoms as well - diarrhea, vitamin deficiency, gas, bloating, depression, and fatigue.

Although only 1% of the population carries the gene for Celiac's, many people are gluten intolerant or gluten sensitive. They do not have an autoimmune reaction to the protein, but a reaction none the less, potentially leading to a damaged immune system, chronic infections and viruses, gastrointestinal discomfort, and extreme fatigue. In both cases, a gluten free diet and restriction of wheat, barley, rye, and some oats is beneficial and the only cure. Intestinal damage and an increase in mortality are often the other option.

Party Proof Your Diet

2008-12-15T10:54:00.006-05:00

by Melissa Bosslet, RD, LN

MSNBC offers advise on which foods to pick at the holiday dinner table. For example, they suggest opting for the mashed potatoes over the stuffing and picking ham over a turkey drumstick. The article is very helpful if these specific foods are at your holiday party, but if they aren't, how do we keep on track with our nutrition plan?

Refer to our December newsletter for more details, but these 3 tips are the essential to stay at the top of your game.

1. Get plenty of sleep- The number 1 problem we see when clients are not losing weight is lack of sleep. The body responds to inadequate sleep by producing cortisol, a stress hormone that leads to weight gain around the middle region.

2. Avoid backloading- Eat a consistent amount of calories throughout the day. If you wait until dinner and especially holiday meals to fill up, energy levels will suffer throughout the day. Your metabolism responds better to small meals spread out throughout the day. Keep healthy snacks convenient so while you are out and about, your blood sugars remain stable. Also, do not go to the party starving. It is more difficult to control choices when your body is deprived.

3. Get moving!- At EB, we say that, "Eating right is just the beginning." Part of what we mean by that is you can only stay so healthy by picking the right foods. You need to stay active during the holidays to burn calories, keep your metabolism functioning, keep muscle tone, and to stay energized. Next time you are feeling sluggish, head to the gym. I guarantee you will feel more energized afterwards.

Keep in mind that these concepts work all year round - not just with the holidays. Enjoy the holidays, but also keep in mind they do come once a year. You probably will survive without having two helpings of your Grandma's famous pie!

Here is a good recipe to bring to a party. Pile your plate with veggies, take about 2 tablespoons of dip, and step away from the appetizer table!

Sesame, Spinach, & Artichoke Dip
Makes 1 3/4 cups

1 bunch of fresh spinach
1 14.75-oz. (396 g) jar or can water-packed artichoke hearts, drained
2 sprigs fresh mint, leaves only
1/4 C. (60 ml) tahini, (sesame seed paste)
Juice of 1/2 lime 1/2 t. ground cumin
3/4 t. salt
1 T. nutritional yeast (optional)
1 t. toasted sesame seeds
Dash or two of paprika

Remove stems from spinach, wash thoroughly, and spin dry in a salad spinner. Put spinach leaves into the food processor with the steel blade, and pulse chop until finely chopped.
Add artichoke hearts, mint leaves, tahini, lime juice, cumin, salt, and nutritional yeast, and process to an almost smooth puree.
Transfer to a serving bowl and sprinkle with toasted sesame seeds and a dash of paprika.

Food Journals Really Do Work!

2008-12-11T14:48:00.007-05:00

By Melissa Bosslet

In a study conducted by the Kaiser Permanente Center for Health Research enrolled 1700 overweight adults. The regimen consisted of eating 500 fewer calories per day, eat plenty of fruits and veggies, engage in 180 miniutes of exercise per week, and write their food choices down. The participants also attended weekly group sessions with behavior coaches and nutritionists.

Results showed that after 6 months, those who had consistently kept food records lost TWICE as much weight. Attending regular group sessions also led to greater weight loss. The rest of the results appear in the August 2008 volume of the American Journal of Preventive Medicine.

Although it may seem like a nuisance to write down what you eat, it works! We are not just telling you to journal for our benefit, either. It can help you see trends in your diet habits and start paying closer attention to portions. You know what else works, keeping appointments with your Dietitian! It keeps you honest and accountable, so if weight loss is your goal, stick with EB and your journals.

OPEN SESAME!

2008-12-10T10:07:00.002-05:00

Some quick facts about these healthy, versatile seeds.
Oldest condiment, from India, 3000 BCE

NUTRIENTS:
Copper- reduces inflammation (74% of daily needs in ¼ cup)
Mg- respiratory benefits, CVD, menopause, sleep (31% of daily needs in ¼ cup)
Zinc- immunity booster
Calcium- reduces colon cancer, osteoporosis, migraines, and PMS symptoms (35% of daily needs in ¼ cup)
and...the phytosterols in sesame seeds help lower cholesterol.

Sesame oil is resistant to rancidity
Not a commonly allergic food
Fine for low purine or goitrogenic-free diet, although sesame seeds do have some oxalates
Good for skin and digestive system, apply topically or orally!

Delish uses:

Add to cookies, breads, muffins
With steamed broccoli with lemon juice
Combine toasted seeds for salad dressing
Spread tahini- a sesame seed paste- on crackers or bread. Tahini is known as, “The butter of the middle east.”
Or, saute with chicken, tamari, garlic, ginger, and veggies.

Obese Children Risk Thyroid Damage

2008-12-09T10:43:00.004-05:00

Last Wednesday, Italian researchers reported that excess weight in children may be causing thyroid damage. Before this research, obesity was often blamed on a slow metabolism and insufficient thyroid hormones, not the other way around. These results further prove that falling into the overweight category will make for a vicous cycle of weight gain and health problems.

The study evaluated 186 overweight children for a period of three years. Results showed 73 of these children had inflamed thyroids. Generally, thyroid inflammation is significant of Hashimoto's disease, an autoimmune disease where the body attacks the thyroid. But the antibodies necessary for this diagnosis were not present.

Obesity causes an increase in leptin, a hormone produced from fat cells that regulates appetite and metabolism. Leptin levels are proportional to adipose stores. Leptin plays a role in the inflammatory response of the immune system, so it makes sense that increased levels of leptin would cause an inflammed thyroid.

The thyroid controls the equilibrium of the body, from the metabolism to body heat control. Multiple hormones, including sex hormones, are also controlled by the thyroid. The thyroid gland also produces calcitonin, which helps regualte blood calcium levels. The good news with this breaking research is that thyroid health can be restored with weight loss. EB Nutrition already employs this principle. We work with patients to maximize metabolism, which inlcudes improving thyroid function, in order to lose weight. We focus on foods and exercise appropriate for thyroid health.

On a side not, this research is very close to home- the Endocrine Society (http://www.endo-society.org/), which publishes the Jounal of Clinical Endocrinology and Metabolism, is located in Chevy Chase, Maryland.

Pumpkin Pie Oatmeal

2008-12-08T11:32:00.004-05:00

Reader Recipe of the Month- Oxygen Magazine

This recipe will help you enjoy the flavor of pumpkin without having to eat it in pie form!

1 cup water
½ cup canned pure pumpkin- Good source of potassium, vitamin A, vitamin C, and powerful antioxidants. Pumpkin also has anti-inflammatory properties.
½ cup old-fashioned oatmeal- A heart healthy, high fiber grain. Note: Gluten free varieties are available!
1 tbsp cinnamon- Great for blood sugar control!
1 tsp pumpkin pie seasoning- Adds lots of flavor with no sugar or calories.
2 tbsp Stevia, an herbal sweetener that will not raise your blood sugars. It actually can help control them!

1. In a small pot, bring water to boil.
2. Stir in pumpkin and remove from heat; turn to low.
3. Stir in oats and put pot back on burner, gradually increasing heat to medium low – reduce heat if it begins to bubble or splatter.
4. Cook for 7 minutes until oats are cooked and fluffy.
5. Stir in cinnamon, pumpkin pie seasoning and Stevia.

If you are in a hurry, you can also microwave the oats for 90 seconds – 2 minutes.

For more great recipes, check out Oxygen Magazine's website at http://www.oxygenmag.com/main.php?page=7&id=658.

Food and Mood on Turkey Day

2008-11-24T15:02:00.004-05:00

After Thanksgiving dinner, our bellies are full of turkey and stuffing and we're ready for a nap. The tryptophan containing turkey is usually to blame. Well, this year it's time to stop blaming the turkey for our sleepiness and start learning the truth about how our food affects our mood.

Serotonin is one of the key chemicals in regulating our mood. Serotonin controls sleep cycles, depression, cravings, sensitivity to pain, aggressive behavior, and temperature regulation. Our desire to eat certain food is a direct result of the concentration of hormones and neurochemicals in our bloodstream and brain. Fluctuating amounts of serotonin may trigger the desire to eat carbohydrates. For example, when serotonin levels are low, we crave sugars and carbohydrates.
It makes sense that our diet can directly affect how much serotonin is produced. The amino acid tryptophan is converted to serotonin with the help of vitamins B6, B12, and folic acid. Amino acids are subcomponents of the foods we eat – they are the building blocks of protein. Different amino acids are present in varying amounts depending on the type of food. For example, protein-rich foods like chicken and turkey contain large amounts of the amino acids tryptophan and tyrosine. Grains, or carbohydrates are generally low in tyrosine but have plenty of tryptophan.

When carbohydrates are consumed, they are broken down into glucose to be used as fuel by our body. When blood sugars rise, the hormone insulin is released in order to bring blood levels down. Insulin also has another job – it lowers blood levels of all amino acids except for tryptophan. The tryptophan is converted to the feel-good neurotransmitter serotonin.

So how does all of this relate to our post-meal sleepy feeling? Well, people with low levels of serotonin, either naturally or because of the diet they keep, often have a hard time falling asleep and maintaining a restorative sleep. The opposite is also true – influxes of serotonin get us ready for bed. Let's take a step back now and think about what else we usually consume during the holiday meals: smashed potatoes (carbohydrates), cranberry sauce (sugar!), stuffing (starchy, starchy carbs), candied yams probably topped with marshmallows (sugar and carbs), and maybe some pie for dessert (SUGAR). Oh, yeah, and the turkey (protein). The sleepy feeling is actually a result of the high carbohydrate, high sugar meal.

This knowledge of serotonin, sleep, and mood can be carried over to everyday eating. If you are sleepy or tired during the work day, think about what you had for breakfast. Maybe it's time to include some protein to offset your cereal and banana or pastry. Try adding some nuts, low-sugar yogurt, cottage cheese, hard-boiled eggs, or natural peanut butter to your morning routine. If you always need a pick-me-up mid-afternoon, add some more protein to your lunch. Include some chicken breast, fish, or turkey and go easy on the carbohydrates.
This Thanksgiving, tell your friends and family that your dietitian told you to take an extra helping of turkey – just make sure to go easy on the rest and you'll be able to stay awake for the whole football game!

HAPPY THANKSGIVING from your friends at EB!

Downtown Days

2008-11-12T17:40:00.003-05:00

Downtown Bethesda is the dining out mecca for the health-conscious. From grab-n-go breads to a quick bite at a cafe to fine dining, Elm St. offers options for all your special nutrition concerns.

Le Pain Quotidien

Menu provides precise caloric information for portion control and health-conscious decisions.

Menu highlights:

Gluten Free buckwheat quiche filled with fresh veggies
Wheat-free spelt bread
Fresh salads with heart-healthy fish
Steel cut oatmeal with or without omega 3 boost
Soft boiled eggs
Organic omelettes stuffed with vegetables

Spring Mill Bakery

Fresh bread made with simple, whole ingredients. The bakery support independently owned farms and uses raw wind energy.

Menu highlights:

Spelt bread baked fresh on Tuesday and Thursday is wheat free!
Vegan loafs with molasses
Boxed lunches and catering menu
Build your own sandwiches on specialty bread

Rock Creek

Features seasonal foods and light entree options. The restaurant uses local, sustainable, fresh and organic products. Meals which are nutritionally conscious without skimping on taste and flavor.

Menu highlights:

Nutritional information posted
Fresh fish – pan seared scallops, sockeye salmon
Seasonal vegetable sides - bok choy, spinach, and squash
Creative appetixers – nori crusted tuna, roasted butternut squash soup with pumpkin seed oil

Healthy Eating Grocery Store Tour

2008-11-06T10:54:00.003-05:00

Join Melissa Bosslet, RD, LN, as she enlightens us on healthy, nutritious meals and snacks available throughout Whole Foods Grocery Store. As a Registered Dietitian, she offers a wealth of knowledge about diet, lifestyle and how shopping at Whole Foods Market can make you a healthier person.

Join us for tastings, seasonal eating tips, and more!

When: Wed, November 12th
Time: 6:30 p.m.
Where: WholeFoods Rockville
The tour is FREE to attend!!!

Just email or call us with your contact information and we will sign you up!!
Phone: 301-231-0026
Email: eatright@ebnutrition.com

Squash

2008-10-24T13:03:00.001-04:00

Before baking a potato or steaming some rice for dinner tonight, think twice about opting for a unique, tasty side dish. Squash are in season and they are delicious and nutritious. Don't be intimidated by this “foreign” plant- they actually are quite simple to work with and you can eat almost the whole thing. Leave the peal on to get the most nutrients from the vegetable and eat the seeds for a small dose of heart healthy fats. Just simply bake, boil, steam, microwave, saute, stir fry, or grill the variety of squash that looks the most appealing at the grocery store, roadside stand, or local farm. Boil or mash winter squash just as you would potatoes and add peeled squash cubes to your favorite soups, stews, beans, gratins, and vegetable ragouts.Here are a few varieties to check out:
• Amber cup
• Autumn cup
• Acorn
• Banana
• Butternut
• Buttercup
• Carnival squash
• Delicata
• Fairytail
• Gold Nugget
• Hubbard
• Kabocah
• Sweet Dupling
• Turban
• Spaghetti

Brush up on your history while you are cooking too. Squash really are not foreign at all. They were one of the first foods planted by settlers. Squash are one of the "Three Sisters" planted by Native Americans. The Three Sisters were the three main indigenous plants used for agriculture: maize (corn), beans, and squash. These crops were usually planted together so that the cornstalk could provide support for the beans to grow and also shade for the squash. The squash vines provided ground cover to limit weeds. The beans, in turn, provided nitrogen for all three crops.

These websites provide a ton of cooking tips and recipes-
http://whatscookingamerica.net/squash.htmhttp://whatscookingamerica.net/SquashRecipes.htm

Let the Kids Pick (literally)!

2008-10-20T11:24:00.002-04:00

I went to an apple orchard last weekend- great way to enjoy a fall day. It is also a fun way to stock up on super fresh fruits and vegetables, and get your kids to try some new foods. Did you know that It takes people approximately seventeen tries to like a new food? If that isn't daunting enough, how do you get your kids to try it one time, let alone seventeen times? The answer is get our kids involved with the food. Take them to the grocery store and talk to them about the produce. Focus on the colors and shapes, make it a-peal-ing to them. Have your child help you make dinner- let them mash the sweet potatoes or mix the guacamole. If you go to the zoo, point out how the animals eat certain foods to help them grow strong and healthy. We don't see seals munching on French fries very often. If healthy food is a part of our children's lives and it is fun and exciting, we can help them grow into healthy adults. So, next weekend take the family to the farm- the kids will be so proud of themselves for picking their own apples, spinach, and beets, they might just eat them too!

Larriland Farms- http://www.pickyourown.com

http://www.allaboutapples.com/orchard/md.htm

Pick away!
Melissa Bosslet, RD, LN

Embrace Fall with Cinnamon!

2008-10-13T15:11:00.005-04:00

By Melissa Bosslet, RD

Cinnamon always reminds me of fall. As the weather gets chillier, the scent of cinnamon actually smells warm. I start adding cinnamon to oatmeal and sweet potatoes, and even tried it in with some onions in baked beans the other night. This is great because cinnamon has wonderful health benefits.

EB Nutrition always recommends it for blood sugar control. According to the reknown American Journal of Clinical Nutrition, seasoning a food high in carbohydrates with cinnamon can help lessen its impact on your blood sugar levels. Cinnamon slows the rate at which the stomach empties after meals, reducing the rise in blood sugar after eating. Researchers measured how quickly the stomach emptied after 14 healthy subjects ate 300 grams (1.2 cups) of rice pudding alone or seasoned with 6 grams (1.2 teaspoons) of cinnamon. Adding cinnamon to the rice pudding lowered the gastric emptying rate from 37% to 34.5% and significantly lessened the rise in blood sugar levels after eating.

Cinnamon also has the following benefits:

Anti-clotting

Anti-microbial

Brain function

Colon health

Fights heart disease

Warming remedy

Add a dash of cinnamon to your next meal and enjoy these great health benefits!

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