Get Ready for Spring with a Winter Detox!

It’s not until March 20^th that spring “officially” begins, but I can’t help thinking of spring as soon as the icy weather begins to thaw and I can toss my winter coat aside!

Sometimes there’s no better way to usher in a new season than with a detox of everything past. Here are 4 tips to help get rid of the winter blues:

Start Drinking More Water
With rising temperatures and more outdoor activity, I know I’ll be needing more water to hydrate (and rehydrate) myself. I try to carry an extra bottle or two with me at all times. Also, drink a glass of water with a bit of lemon juice first thing in the morning (before the coffee!) and wait a bit before eating your first foods of the day.

Look for your Summer Recipes
They might not replace my warm cup of morning coffee, but I definitely enjoy adding some of my favorite in-season fruits with my breakfast for a fresh start to my day. Kiwis, lemons and strawberries are just some fruits that will be fresh for the picking come springtime.

Stow Away Winter Reminders
Put away, hide away, or give away…no matter what you choose, make room for spring’s fresh energy by putting all the trappings of winter out of sight.

Detox Your Body
From steam baths to spa treatments, there are many ways to cleanse your body of harmful toxins that naturally come in from the surrounding environment. A season detox, not just before spring, is essential for continual rejuvenation. My best detox is eating foods close to nature.

What will you do to say goodbye to winter and hello to spring?

By Mitzi Dulan with research assistance from Pam Majumdar

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Clean, fresh water is essential in our lives – something that we often take for granted. In fact, up to 70% of our body is water! There are many different types of water. When you walk into any grocery store, there are different brands of bottled waters lined up in the refrigerators. Yikes! How to tell them apart? Speaking of bottled water, a popular debate amongst everyone is whether bottled water or tap water has more benefits.

Okay, ready for the different types of water?

1. Spring Water refers to water collected from a spring, or in other words “an underground formation from which water flows naturally to the surface of the earth”. A popular brand of spring water is the Poland Spring Water.

2. Sparkling Water is the fizzy kind – the kind that fizzles in your mouth!! The reason it fizzles is because sparkling water contains the same amount of carbon dioxide in the water as when it first emerged from its source. How fun! Perrier is a brand of sparkling water.

3. Artesian Water refers to water that came from a well in which its water level is above the aquifer. It’s underground and bears layer of rock or sand. Confused? Well, an example of artesian water is the Fiji Natural Artesian Water, where it’s taken from an aquifer beneath volcanic highlands on the main island of Viti Levu.

4. Mineral Water refers to water that contains no less than 250ppm of dissolved minerals. In addition, the proportions of mineral and trace elements are constant and relatively proportional at the point of emergence of the source. In other words, no additional minerals were added to the water. A brand of mineral water is Highland Spring Natural Mineral Water.

5. Purified Water is water that had its bacteria and “dissolved solids” removed by some process such as distillation, deionization, or reverse osmosis – thus, purifying it. Aquafina® by PepsiCo is a brand of purified water.

6. Municipal Water is not bottled water. It’s basically water piped into your home. Municipal water must meet the strict standards of the Environmental Protection Agency (EPA). It can then be filtered at home.

Now, which one is better? Bottled water or filtered water? Some people argued bottled water is better because they see it as “safer”. Also, bottled water is a preferred choice if filtered tap water carries with it some off-flavors or odors. However, tap water that’s tested by the Environmental Protection Agency is safe in terms of chemical or bacteriological safety. According to the Earth Policy Institute, it costs about 1.5 million barrels of oil to make plastic water bottles. Did you know that’s enough to run 100,000 cars for a whole year? Yikes! Also, nearly 80% of the water bottles are not recycled, leading to the clogging up of landfills. If you think about it another way, if the average cost of a water bottle is around $1, and an average American drinks an average of around 160 bottles a year, you can save $160 if you filter your water!!! Then you can use that $160 to relax at the spa, go on a big shopping spree, etc.

What are your thoughts on bottled water vs. filtered water?

By Mitzi Dulan with research assistance from Rachel Yam

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Top 5 Foods to Lower “Bad Cholesterol”

1. Oatmeal: contains soluble fiber, which help decrease absorption of the “bad cholesterol” (LDL) in the intestines; need at least 10 grams of soluble fiber for maximum cholesterol-lowering benefits; TRY steel-cut oatmeal or cold cereal made with oatmeal and/or oat bran and add fruits

2. Nuts: rich in polyunsaturated fatty acids (aka: PUFA) that help keep blood vessels healthy and elastic ; TRY to eat a handful a day (1.5 oz) to help lower risk for heart disease (I.e. replace meat/cheese/croutons in salad with a handful of almonds)

3. Fatty Fish: contain omega-3 fatty acids, which help lower blood pressure and blood clotting risk; TRY eating fatty fish like mackerel, lake trout, herring, sardines, albacore tuna, salmon (bake or grill instead of frying) at least twice a week and/or using flaxseed or canola oil

4. Olive Oil: contains antioxidants that lower LDL cholesterol without affecting HDL levels; Extra Virgin Olive Oil is less processed and contains more heart-healthy antioxidants (avoid “light” olive oils); TRY to use 2 tablespoons a day for heart-healthy benefits (sauté with vegetables, add in marinades, mix with vinegar and use as salad dressing, etc.)

5. Stop eating trans fats. Avoid saturated fats. Read food labels and avoid anything that says “partially hydrogenated oils.”

What foods do you try to eat to maintain healthy blood cholesterol levels, or to lower your own?

Written by Mitzi Dulan with research assistance provided by Monica Lobo.

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Grocery stores are great places to load up on nutrition superstars like fresh fruits and veggies, whole grains, and high-quality protein sources.  Unfortunately, it’s also very easy to pick up other, not-so-healthy items while you’re there too.  While shopping the perimeter is always a good rule to follow, there are lots of other little ways to make healthier choices in the grocery store!

1.  Look at what you have already and make a list.  Taking a quick inventory of what you’ve already got in the kitchen and pantry so you know exactly what kind of nutritious ingredients you need to come up with healthy meals!

2.  Eat a small snack before you leave.  We’ve all heard this one; shopping on an empty stomach makes you more likely to reach for anything and everything at the store.  Check out 5 Healthy & Tasty Movie Snacks for some quick ideas!

3.  Spend most of your shopping time in the produce section.  Try to fill up your cart or basket with mostly fruits and veggies, and then continue moving through the store after.  Stocking your cart with a variety of fruits and vegetables gives you lots of options for meal planning, and ensures you’re getting enough vitamins and minerals.

4.  Try one new fruit or vegetable each time you shop.  Instead of just breezing through and picking up the regular bananas, carrots, and celery stalks, look for something new that you can try.  Even better, make this a game for your kids – allowing them to choose a new vegetable means they may be more likely to actually try it come dinner time!

5.  In the dairy aisle, choose lower-fat organic dairy products.  Milk, cheeses, and Greek yogurt are all offered in lower fat options, and are still packed full of the calcium and vitamins that you desire.

6.  For yogurt in particular, try to choose Greek yogurt (a protein-packed yogurt!) or plain varieties without excess added sugars.  If you’re still looking for that little bit of sweetness, try topping it with fresh or frozen fruit or a drizzle of honey or maple syrup.

7.  In the meat aisle, look for leaner cuts of meat to cut down on saturated fat intake.  These options include chicken breast, pork tenderloin, salmon, or tilapia.  Add bursts of flavor with marinades – try making your own version to save on the salt and sugar found in most brands.

8.  In the breads section, be sure to read the ingredient list!  Don’t be fooled by claims of “multigrain” breads when they may be mostly refined flours.  Always choose whole grain for a fiber-packed powerhouse!

9.  Don’t be afraid of the aisles – although they are mostly full of processed, packaged items that you don’t need, there are still some great options hidden in there.  Inside the aisles is where you can find canned/dried beans for another protein source, as well as items like pasta sauce, salsas, and other whole grain options like quinoa and bulgur.

10.  Make an educated breakfast choice – the cereal aisle is full of sugary options, but there are also some great cereals, granolas, and oatmeal choices there too!  Focus on a breakfast that is low in sugar, high in fiber, and a good source of protein.

What is your best piece of grocery-store advice?  Is there one item that you have on your list every week that you just can’t live without?

Assistance provided by Megan Skinner

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We’ve all heard that there are lots of advantages to eating dietary fiber. There are two categories of dietary fiber: soluble fiber and insoluble fiber. Soluble fiber absorbs water to become a gelatinous, viscous substance and is fermented by bacteria in the digestive tract. It can increase stool bulk which can help with constipation or irregular stools. Some good sources of soluble fiber are legumes, oats, broccoli, carrots, potatoes, sweet potatoes, etc. Insoluble fiber has bulking action and is not fermented. It can help lower cholesterol and glucose levels. Some good sources of soluble fiber are flax seed, wheat, apples, green beans, and carrots. According to the Micronutrient Center of the Linus Pauling Institute, the five foods with the most fiber are bran, prunes, legumes, quinoa, and Asian pear.

What are some benefits to consuming dietary fiber? Dietary fiber may reduce appetite by adding “bulk” to your diet, which allows you to feel full faster and get fewer calories per volume. Dietary fiber may also reduce heart disease risk by lowering total and LDL cholesterol. Some other benefits are helping in regulating blood sugar, slowing absorption of glucose, adding bulk to stool, balancing intestinal pH, etc.

The American Dietetic Association recommends at least 20 to 35 grams of fiber per day for a healthy adult. However, the average American’s intake is usually around 12 to 18 grams per day.

Soo…how can we add more fiber into our diet? Read on to find out!

1. Leave the skins on fruits and vegetables. When you’re eating fruits and vegetables such as pears, apples, and potatoes, don’t peel them. Most of the fiber is in the skin!

2. Eat a fresh orange instead of drinking juice

3. Replace your dessert with a bowl of fruits. Mix raspberries, strawberries, and blueberries in a bowl, or any other fruits you want.

4. Cook brown rice instead of white rice. Not only is brown rice high in dietary fiber, it’s also a good source of iron and many B vitamins

5. Do you love muffins as breakfast? Choose bran muffins instead of chocolate chip muffins!

6. Add more vegetables to your soups! Or have vegetables as snacks (such as stalks of celery with peanut butter, yum!). Salsa can also be a source of vegetables!

7. Add fruits to your meal! Not only will adding fruits to yogurt or cereal increase dietary fiber, it’ll also make your mouth smile!

Keep in mind that eating too much fiber can lead to bloating, gas, and other digestive discomfort! Yikes!

How about you? How do you add dietary fiber into your everyday diet?

By Mitzi Dulan with research assistance from Rachel Yam

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Do you prefer your salty foods over your sweet tooth on any given day? What would you do…if, hypothetically, our grocer world as we know it started stocking up on salt-free products? If all foods tasted like low sodium alternatives? Sounds pretty drastic, doesn’t it?

A recent article from The New York Times (NYT) hypothetically, yet boldly explores the possible outcomes of decreasing the recommended salt levels in the dietary guidelines and/or public health officials forcing food companies to use less salt.

It all started with the anti-fat campaign in the ’80s and ’90s, when Americans would opt for “fat-free” products over regular for a healthier alternative and to prevent weight gain. The results? Dietary Guidelines revisions and the idea that the “anti-fat advice may have contributed to diabetes and obesity by unintentionally encouraging Americans to eat more calories” (NYT). And then there was smoking cessation which was successful but ended with a 15-pound weight gain per person.

“The harder the experts try to save Americans, the fatter we get” (NYT). The more we try to take away certain things that Americans have already adapted to, the more Americans count on food to take out their frustrations on. It’s our little way to rebel against something we can’t control…but that’s just it. Public health officials don’t need to get involved with how much salt we put in our bodies, we do.

3 Simple Ways to Reduce Sodium Intake (Without Feeling Deprived)

1. Eat out less. According to R&I, 87.2% of Americans are already eating out less. When you eat out, it’s hard to tell just how much salt is in your food. Not only does your sodium intake decrease, but so does the money you spend on dining out!
2. Know your numbers. Current Dietary Guidelines for sodium for individuals is less than 2300 mg of sodium per day (approximately 1 teaspoon). Be aware of just how much sodium is in the snacks and foods you eat. For example, for snacks, a good guideline would be to aim for snacks with less 300 mg sodium. Also, know your blood pressure levels since salt can raise blood pressure in some individuals.
3. Put…the salt shaker…down. If you’re willing, keep it away from the table. Considering the recommended sodium level, it’s so easy to add more salt than you need.

The more you know about your sodium intake and the more you apply it into your every day lives, the less of a need there will be for “salt-free” products…the healthier Americans will be!

Written by Mitzi Dulan with research assistance provided by Monica Lobo.

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What comes to your mind when you think of oatmeal?  Is it an image of the plain porridge you used to have to scarf down as a child?  Or is it an image of a package of instant, just-add-water oatmeal?  Well, not to worry – oatmeal has come leaps and bounds from being the “boring breakfast” it used to be!  In addition to all the different flavor combinations you can add to it, there are also many health benefits associated with eating oatmeal.

1.  Fiber is Your [Weight Loss] Friend

Oats are full of filling fiber, and this fiber does wonders for keeping your appetite satisfied for long periods of time.  This high fiber content will keep you feeling full, so you’ll be less likely to reach for any junk food lying around.  Have a bowl of oatmeal for breakfast, and you’ll find you won’t be hungry for at least 2-3 hours!

2.  Cholesterol Control

The type of fiber found in oats is the soluble kind, and this travels around your body picking up extra cholesterol and getting rid of it so it never makes it to your bloodstream.  Adding oats to your meals can help to cut down on the “bad” cholesterol in your body, leaving your arteries clog-free!

3.  Energy Maintenance

The fiber from oats can also help to maintain energy levels by managing your blood sugar levels.  This means you won’t experience those highs and lows that you do after eating a meal or snack high in sugar.  To watch your sugar intake even further, try making oatmeal from scratch using old-fashioned oats instead of buying instant oatmeal packages (although they’re still good in a hurry!).

4.  Variety is the Spice of Life

This one’s a no-brainer – oatmeal is perhaps the most versatile breakfast out there, since there are endless amounts of combinations!  Try adding a tablespoon of your favorite nut butter and berry preserves for a fun PB & J version, toss in some canned pumpkin for an autumn-inspired bowl, or just load up on your favorites – granola, mini chocolate chips, dried cranberries, chopped almonds, whatever you like!

Recipe:  Almond-Banana Oats

Adding the banana to your oats is completely optional, but it does help to produce a creamier bowl.  That also goes for the milk – feel free to use water instead!  This will serve 2 healthy portions, or 3 mid-sized ones.

1 cup old-fashioned oats
1 cup water
1 cup milk (can be organic cow’s milk, almond, or hemp – they all work!)
1 banana, sliced (fresh or frozen)
1 tsp cinnamon
1 tsp ground flaxseeds
1 tbsp almond butter
1 tbsp chopped almonds

Bring oats, water, milk, banana and cinnamon to a boil in a saucepan over medium heat.  Stir rapidly for a minute or so to ensure the banana is fully mixed in.  Continue to cook for a few minutes until the oats reach your desired consistency.  Spoon into a bowl and top with the flaxseeds, almond butter and almonds.  Enjoy!

What’s your favorite oatmeal-topper?  What else do you use oats for as part of your breakfast – smoothies, pancakes, muffins?

By Mitzi with assistance from Megan Skinner

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I know that I have a playlist on my iPod for every activity I do during the day: working in my home office, cooking dinner, reading, lifting, running, etc. Music is a huge part of society today, and with a vast variety to choose from, there is the perfect song for every part of the day. In that same way, an energizing playlist can be just the thing you need to get you through that tough workout. Music has been shown in studies to be very beneficial as part of your workout routine because people workout at a higher intensity when listening to music.

1. Distraction: Music keeps your attention away from the stress you are putting on your muscles. As you listen to your favorite song, concentrating on the words or beat can reduce your perceived exertion (making you feel like you aren’t working out as hard).

2. Soothes: One hypothesis claims that calming music relaxes the brain and puts an individual into a restful and content state of mind even during exercise. To feel this effect, calm music should be inserted into your workout playlist.

3. Paces: Playing an upbeat song is a great way to pick up your speed during a run. Try keeping your stride on with the beat to keep yourself going at a steady rate throughout your workout.

One thing to keep in mind is that loud music from headphones can damage your hearing. Here are some great workout enhancing workout songs for you to check out!

• Butterfly by Jason Mraz
• Unskinny Bop by Poison
• Can’t Stop by Maroon 5
• How Do You Do by Cascada
• Dirty Pop by N*Sync
• Eye of the Tiger by Survivor
• Shake Your Body by Michael Jackson
• Unstoppable by Kat Deluna
• Everybody Loves Me by OneRepublic
• Dirty Dancing by Black Eyed Peas
• Hot Blooded by Foreigner
• We’re Dancing by Mandy Moore

What are some of your favorite workout songs?

By Mitzi Dulan with research assistance from Kaylee O’Connell

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There are always long lines in Starbucks, Dunkin’ Donuts and other coffee shops – especially in the mornings. People line up to get a cup of coffee or tea to become energized and fully wake themselves up. After all, the caffeine in coffee can increase your energy and alleviate fatigue by stimulating your brain. So, whether it’s staying up late studying for a final, working on last minute details on an important presentation for work, or even just the daily cup of coffee in the morning – caffeine plays a central role in a coffee lover’s life.

So, how much is too much caffeine? Most people drink about two to four cups of brewed coffee a day, which is about 200 to 300 milligrams of caffeine. Heavy daily caffeine intake is about four to seven cups of brewed coffee – that’s 500 to 600 milligrams of caffeine a day! For comparison purpose, a 16oz brewed coffee from Dunkin Donuts yields about 140 to 200 mg of caffeine while an 8 oz generic brewed coffee yields between 95 to 200 mg of caffeine. How many cups of coffee from Dunkin Donuts or Starbucks do you drink a day?

Here are some symptoms of excessive caffeine usage:

• You feel nervous, restless, irritated and/or anxious easily

• You have muscle tremors, fast/irregular heartbeat, headaches, and/or insomnia/sleep deprivation

Using caffeine to energize yourself because of sleep deprivation may become an undesirable cycle. You drink coffee to stay awake at night to finish work. What resulted was that you couldn’t fall asleep because the caffeine is still in your system. When you wake up the next morning, you don’t feel rested and so you buy coffee before going to school or work because you need that “energy boost”. Then the cycle repeats. Oy vey! Read on to get tips on changing caffeine habits:

Start by keeping count of how many cups of coffee you drink per day. Pay more attention to the amount you consumed as you wait in line to buy coffee. Reduce the caffeine gradually as this can help reduce the withdrawal symptoms. You can try decaffeinated coffee or even decaffeinated tea! In addition, add more hours of sleep to your schedule. Most adults need seven to eight hours of sleep per night to feel fully rested the next morning! If possible, try to avoid coffee at least eight hours before you go to bed. Otherwise, you’d just lie in bed wishing you can fall asleep! Do you know that even though caffeine is not stored in your body, it may take around 12 hours for it to leave your system?

What do you think about the effects caffeine have?

By Mitzi Dulan with research assistance from Rachel Yam

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Have you heard all the talk about P90X? It’s one of the hottest workouts today, formulated by Tony Horton through his BeachBody brand.  The multi-workout, 90-day system is devised to get its participants “ripped” through its use of muscle confusion to make sure your body avoids plateaus and doesn’t get bored. The program is an at-home system with 12 DVDs, fitness and nutrition guides, supplement options and online support.

I have not personally used the P90X system, but there are some telling details about the program that I think have contributed to its success and popularity, and lessons to be learned.

Price

At about $120, the price is a little steep, but comparable to three months’ membership at a local gym.

Commitment

The program says results will be visible in 90 days. Ninety days is a steep commitment, even with once-weekly rest days. One of the most challenging aspects of developing healthy exercise habits is achieving consistency. When you’re committed to a certain program, formal or informal, for 90 days, it’s easy to see how your body could get used to the initial discomfort of exercise, and that’s definitely a good thing.

Convenience

P90X is basically an all-in-one system, and except for resistance bands and other accoutrements that are needed for workouts, everything you need is packaged together for use at home and hotel alike. It’s this convenience that is so very tempting for today’s hectic, global and mobile lifestyles.

Nutrition/Fitness Emphases

P90X focuses on fitness as well as nutrition, and the program advises participants to take proactive measures with their dietary intake as well as their level of workout. Many programs emphasize one over the other, but these lifestyle habits go hand in hand. As I said, I have not tried P90X, nor have I examined their nutrition suggestions, but I love a dual focus on fitness and nutrition.

Have you tried P90X? What are your thoughts?

What did it take for you to keep your commitment to fitness? What tricks help you to fit your workouts in your busy schedule?

By Mitzi with research assistance provided by Pam Majumdar

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