The Dangers of BPA

Baby, it’s getting cold outside. As the temperature starts to drop, nothing sounds better than food that will warm you from the inside, out. One popular choice is canned soup, as it’s fast, easy, and. of course, delicious. However, new research suggests that this could lead to some serious health consequences.

You may have heard of bisphenol A (BPA), a chemical that has been studied and found linked to adverse health effects. The compound prevents rust and keeps food fresh, and therefore has been be used in canned food, water bottles, and even baby bottles. Lately, a concern has been raised about the amount contained in canned foods and the possible risk associated with consuming these frequently.

Harvard researchers compared volunteers who ate either freshly made soups or canned soup for five days. While those who ate fresh soups retained only small amounts of BPA, those who ate a serving of soup from a can increased the BPA in their body 20-fold. This magnitude of this research has raised numerous health questions, but more research is being done to look at the health impacts.

In order to keep yourself and families safe, try to limit your intake of canned foods and drinks.  While consuming food from a can every now and then is fine, eating from cans once a day for an extended period of time could possibly lead to health issues. Some companies already exclude using BPA in their canning, and can be found on the label.

Aim to eat fresh foods and try to make your own soups from scratch.

Assistance Provided by Tori Thompson

The joy of the holiday season can be met with stress for many people who feel the pressure of buying the perfect holiday gifts for loved ones. It can be especially difficult buying for the person who seems like they already have everything. This year give the gift of health with one or more of the following ideas:

1. The North Face Stow-n-Go Sports Bra. This sports bra makes it easy to hold on to keys or cards without carrying a purse or exercise bag. Not only will it give great support, but it also has a double layer pocket in the front panel for essentials. Available at TheNorthFace.com for $35.00.

2. Vitamix Blender. If you want to give the Porsche of blenders, this is the one to buy! The Vitamix is a high-quality blender that mixes up nutritious smoothies, soups, or sauces. My daughter even puts a Granny Smith apple in her smoothies and it blends with ease. I tell my clients this blender is an investment to your health. Check it out at Vitamix.com for $449.00.

3. Natural Body Gift Certificate. We can all use a little stress buster and who doesn’t love to have some “me” time at the spa. Whether it is a microdermabrasion facial, massage, mani or pedi nothing shows how much you care like giving someone you love the pampering she deserves. For an amazing spa experience try Natural Body Spa and Shop at One Nineteen.

4. Pedometer. Ever wonder how many steps you actually take in a day? With a pedometer, you won’t anymore! Aid your loved ones in reaching a goal of 10,000 steps a day by giving them a way to keep track of their daily steps. Buy a good pedometer like the Omron HJ-112 on Amazon.com for $20.99.

5. Lucy Perfect Core Exercise Pant. The name says it all…these are the perfect pant and my absolute favorite! The extremely comfortable pant compresses in just the right spots easily transitions from working out to running errands and taking the kids to activities. I suggest going up 1 size from normal. They are a bit pricey at $98 but worth it because the lucky person who receives this pant will never want to take them off.

6. Athletic Shoes. For a step in the right direction, a new pair of shoes may be just what your loved one needs to move more in 2012.  Go to Elite Feet in Hawthorne Plaza for a knowledgeable staff to help you pick out the right shoe for your loved one.

7. Lululemon Gift Certificate. It’s important to feel good about yourself while working out, and looking the part certainly helps! Lululemon makes fun, stylish workout clothes for yoga, running, and working out. They have a variety of pieces from pants to jackets that will get your loved one excited to work out. Visit lululemon in One Nineteen.

8. Trader Joe’s Gift Certificate. Encourage the people you love to eat healthy by giving them a gift certificate to this grocery store. They have a large selection or organic foods and other great finds that will make it easier to make smart shopping choices. Located at One Nineteen. If you want to give a tasty bottle of wine for a good price, go to the Ward Parkway Trader Joe’s location.

9. Nike Tempo Running Shorts. These are my favorite workout shorts. Not only are they extremely comfortable but they also come in a variety of fun colors and patterns. Visit Dick’s Sporting Goods or Nike Outlet at the Legends.

10. Mitzi Dulan’s Boot Camp for Women Gift Certificate. Give 4 weeks of fun, inspiring workouts to your wife, girlfriend, mom, sister, daughter or friend. This gift can transform their life! The healthy jumpstart to 2012 with yours truly is good for all fitness levels. Not only will they get 12 workouts, but they will also receive a nutrition seminar, motivational training and support. The 4-Week Boot Camp costs $219.00; for more information visit MitziDulansBootCamp.com.

11. P90X2. Millions of people have worked out to P90X and now the follow-up to Tony Horton’s hugely popular DVD series, P90X2, is available for pre-order to ship in time for the holidays. Check it out at BeachBody.com for $119.85.

12. Biggest Loser Kitchen Scale. Portion control is a huge factor of eating healthy. This scale not only weighs food, but it also has a built in memory for over 1,400 foods. In addition, you can enter up to 50 new foods and recipes. It is $59.99 at Macys.com.

Happy Shopping!

Mitzi’s Favorite Websites for Healthy Gift Ideas

Amazon.com

Lucy.com

Lululemon.com

TheNorthFace.com

BeachBody.com

MitziDulansBootCamp.com

CrateandBarrel.com

Macys.com

Nike.com

Reprinted courtesy of 435 South magazine

This time of year, eating healthy can be hard. Holiday parties and family get-togethers fill up the calendar, and resisting temptation can be very difficult. There’s also this holiday called Thanksgiving, where the purpose is to eat as much delicious food as you can in one sitting.  Then, you eat the leftovers for a week. The average American will consume over 4,500 calories on Thanksgiving; that’s way over the recommended intake. This Thanksgiving, take back your waistline by taking control of your eating.

Turkey

The bird is famous for this holiday, and rightfully so; turkey itself is relatively low in calories and fat. Depending on how you cook it, what you eat with it and whether you eat the skin. Turkey can be a relatively healthy and filling option. Avoid deep-fried and stick with baked turkey.

Vegetables

Eat your sweet potatoes and enjoy the natural sweetness of the vegetable. If you add butter, cut the amount in half.

It’s okay to enjoy some green bean casserole, too. Aim to eat one scoop and skip the seconds. It’s the only day every year that I have it but always reminds me of great Thanksgiving family memories with my mother.

Desserts

If you’re like me, then the desserts portion is your favorite part of the meal. Pumpkin pie, pecan pie, sweet potato pie… yummy! It is fine to enjoy your favorite but eat a smaller portion such as cutting yourself a smaller piece of pie. You really enjoy the first bites the most anyway. This year, I will be making a sweet potato pie that is so amazing. I will try to remember to share a photo on Facebook!

Drinks

Be aware of what you’re sipping on all day. Don’t waste your calories on sugary soft drinks. If your in-laws are driving you to drink, try to limit to 1-2 glasses of wine.

I hope you take the time to enjoy and be present with your family. Turn off the cell phone!

Wishing you all a very Happy Thanksgiving!

Thanksgiving is a uniquely American holiday, a very special time when families gather to share a meal and count their blessings. It’s one of the busiest travel times of the year and anyone with children knows that whether you go by plane, train or automobile, the trip goes much easier with planning. Five tips to make Thanksgiving travel with children a breeze:

1. Let each child fill a small carry-on or backpack with favorite toys, crayons and paper, puzzles, games. Pack a small surprise toy for each child in your own carry-on to pull out if a diversion is needed. Don’t forget important items like a special blanket or teddy bear.
2. Bring along a bag of trail mix for the children to nibble on. If traveling by air, you can’t carry bottled water through check-in, but you can bring an empty water bottle along and fill it inside the gate.
3. Plan to give everyone a good breakfast, either before you start out, or while on the road. If you’re time-crunched, some fresh fruit and whole-grained cereal is an option, or Carnation^® Breakfast Essentials^TM in ready-to-drink bottles are handy for the car or on the train. They’re delicious and nutritious, with 21 vitamins and minerals, twice the calcium of a 6oz cup of yogurt and a hefty 14 grams of protein! When you arrive at your destination, pick up a few bottles to have available in the hotel for those busy days.
4. Pack a change of clothing for each child, just in case of spills or other surprises on the road. That way, the kids can arrive at Grandma’s looking fresh!
5. Make it all a great adventure, even if your flight is delayed or you take a wrong turn. Make it fun – kids take their cues from their parents, so relax, don’t stress and laugh!

What are you planning to do to make turkey day special for your family?  Have a wonderful Thanksgiving, wherever you celebrate it!

Disclosure: Nestle is a client of mine.

When it comes to losing and maintaining weight over the long term we all know exercise is important but diet is also equally important if not more for some people.  In today’s culture, with portions out of control, many of us have lost the ability to tune into our bodies in order to eat only when we are hungry and stop eating when we are full.  Research has proven time and time again that when larger portions are set in front of people, they naturally consume more food regardless of hunger or satiety.  A recent iphone app 80 Bites, created by Registered Dietitian Meredith Luce, hopes to break this cycle by helping users focus not only on portion control but mindfulness when eating.

80 Bites is a handy app in that you actually record your bites in real time.   The idea is that you become mindful of the bites you eat, eventually limiting each meal to approximately 25 bites.  Luce suggests that you first spend a few days tracking the bites you would normally eat and then decreased bites by 10 per day until you reach 80.  There is actually a bite history to track your progress.  The thinking is that as you gradually reduce your intake, your stomach shrinks and thus takes less food to help you feel full.  For greater success in weight loss with the app, Luce also suggests examining your fluid consumption, moving from low to no calorie drinks such as water and unsweetened tea as well as choosing higher quality foods such as lean meats, whole grains, fruits, vegetables, and low fat dairy products that will help sustain you and keep you satisfied during the course of the day.

The app includes the following features:

• Tap screen to record bites in real time
• Sound indicates each time you take a bite (can be turned off).
• Sounds changes as you reach bite limit for each meal and snack.
• Fun & intuitive design
• Tracks when and how much you eat each day
• Displays graph of daily and weekly bite consumption
• View percentages for over or under daily bite limits
• Calming & meditative
• Paces your eating to aid in digestion

For more information on this app checkout Luce’s program http://dietdirectives.com/80-bites-app/

Research Assistance Provided by:  Sarah Volling

Popcorn is not only delicious but good for you as well!   Plain popcorn has only 40 calories in one cup (popped) and it full of fiber which not only promotes good digestion but fills you up and keeps you satiated making you less likely to continue snacking.   Because popcorn is a whole grain and consumption of whole grains reduces the risk of heart disease, diabetes, and some cancers it is touted as a smart snack by the American Heart Associate and the National Institute of Cancer.   A recent report in the Journal of the American Dietetic Association which surveyed more than 15,000 people found those who snacked on popcorn regularly consumed an average of 2.5 servings of whole grains per day compared to non popcorn consumers who only got an average of .7 servings of whole grains per day.  The recommended amount of whole grain servings per day is 3.  So regular popcorn consumers were 22% more like to consume adequate amounts of whole grains thus reducing their risk for cardiovascular disease.

So, grab a bag and get popping?  Not so fast.  You might not be aware that the inside of microwave popcorn bags is coated with chemicals that break down into PFCAs (perfluorinated carboxylic acids.)  Unfortunately, PFCAs are linked to cancer and because manufacturers do not have to put them on the package as an ingredient we do not know which microwave popcorn brands contain them.  So how can you have the convenience of microwave popcorn while maintaining its safety and health?  Fill a paper lunch bag with a quarter cup of popcorn kernels and a teaspoon of olive oil.  Roll the top of the bag down tightly and microwave the bag on high for two to three minutes.  Salt to taste and enjoy your microwave popcorn without chemicals!  Other great options for toppings include parmesan cheese which can add a little protein to your snack as well as cinnamon for a sweeter taste!

Research Assistance Provided by:  Sarah Volling

If you can’t stop after one piece, keep these tips in mind: don’t buy candy until the day of Halloween, therefore you’re less tempted to snack on them. Buying your least favorite candy is a surefire way not to overindulge. Also, be aware of these less than ideal options:

1. Reeses’s Peanut Butter Cups: one package is 210 calories, 21 grams of sugar, and 13 grams of fat
2. Brach’s Candy Corn: This Halloween classic has 140 calories and 28 grams of sugar for just 26 pieces.
3. Butterfinger: one fun sized bar has 100 calories, 10 grams of sugar, and 2 grams of saturated fat
4. Kit Kat: one 4 piece bar is 210 calories, 22 grams of sugar, and 11 grams of fat

While candy and Halloween have a strong association, you don’t have to pass out candy! Some fun alternatives to candy that kids will love are:

• Plastic vampire teeth
• Halloween Pencils and Erasers
• Stickers
• Temporary Tattoos

Have a safe and fun Halloween!

Assistance provided by Tori Thompson

October means Halloween and autumn harvest parties at home, school and community organizations. With all those pumpkin muffins, candied apples and mini-chocolate bars in our lives, it can be a challenge to help the kids to eat healthy without asking them to miss out on the fun of the season. Here are five tips for a happier and healthier October:

1. For school parties, let kids make their own harvest trail mix. Provide bowls of assorted ingredients such as coconut, raisins, small crackers, pretzel squares or sticks, chocolate chips, cereals, dried apple or cherries, yogurt-covered raisins, dried pumpkin or sunflower seeds. Give each child a small goodie bag – you can buy them decorated or provide stickers so they can design their own – and let everyone take one spoonful of whatever ingredients they’d like.
2. On the morning of Halloween, give your little goblins a good breakfast, such as oatmeal, whole-wheat pancakes with eggs, or, for a great smoothie, mix vanilla Carnation^® Breakfast Essentials^TM powder drink mix in a blender with 1 cup 1% milk and half a frozen banana. You’ll know they’re getting the important nutrients they need early in the day, so that they can enjoy some Halloween treats later on.
3. When they go out for trick-or-treat, make sure the children have flashlights and reflective strips on their costumes so they’re visible to drivers. Walk on the sidewalk and cross streets at crosswalks and go in groups, accompanied by an adult.
4. If you or your community group are having a party, plan games and activities that give kids some exercise. Corn mazes, hayrides and guided moonlight hikes may be offered at local parks. Check them out!
5. When your neighborhood Spidermen and Tinkerbells arrive at the door, offer them an assortment of treats that includes alternatives to candy.  Small boxes of raisins, little bags of crackers or non-food items like small toys or stickers can help balance out the treat bags.

Other than candy, what’s your favorite Halloween treat? I’d love to hear your ideas! Have a safe and happy Halloween! Boo!

Disclosure: Nestle is a client of mine.

The weather is changing to a cooler temperature, the leaves are turning colors to yellow, red and orange, and football season is upon us. This mean only one thing…..it is fall time! Autumn is great for doing activities outside, because it is not too hot or too cold. Since the weather is so comfortable, there are many fun activities to do in the outside. Give these awesome autumn activities a try and fall time might become your favorite time of the year!

1. Frisbee Football:

• Get a group of 10 friends together to play this exciting game. All you will need is a field and a Frisbee. The rules are similar to regular football, but no tackling. Get the Frisbee to the goal line without dropping it to score. Playing this game gets your heart pumping, and creates some great bonding time with friends.

2. Bobbing for Apples:

• At your next party this fall, be sure to have this game on the list. It is fun to compete against your friends, and at the end you get a healthy treat to eat.

3. Corn Mazes:

• During this time of year there are several fall time festivals that you can attend. Attend your local fall festival that has corn mazes. Some corn mazes can be up to 22 acres! These are fun, and are a great way to get in some exercise.

4. Pick your Own:

• Fall festivals often have, pick your own pumpkins at their pumpkin patches. This is fun for both the young and old. After picking your favorite pumpkin, take it home and carve it outside. Then save the seeds and bake them with spices for a satisfying fall treat!

5. Enjoy the Leaves:

• This is the perfect excuse for acting like a kid again. Rake the leaves in your yard into piles, and have fun jumping in them. Or if jumping in them is a bit too childish, keep raking them for plenty of exercise.

6. Apple Picking:

• Visit your local apple orchard for some apple picking. This is a fun activity to do with the whole family. Orchards usually have a large variety to choose from at a very cheap cost. Choose apples that are firm and bruise free.

7. Plant Tulips:

• This is the perfect time to plant spring flowers. Planting tulip bulbs in the fall time will allow them to come into full bloom in the spring. You will get a great workout while planting the bulbs, and your hard work will pay off when you see them blooming in the spring.

8. Visit the Zoo:

• Many zoos now have haunted/fall time themes. This is a great way to get the whole family out of the house and to get everybody moving.

9. Haunted Houses:

• If you are brave enough, try walking through a haunted house. You can surly find a haunted house within 30 miles from your home. Walking through a haunted house is a fun way to get your heart pumping! If you would rather do the scaring than being scared, try creating your own haunted house for the neighborhood!

10.  Start a Fall Exercise Regime:

• Fall has perfect weather for exercise. It is usually not too hot, or too cold. Go to your local track and walk some laps, do some jump roping in your own driveway or go for a hike in your local metro parks. Bring a friend along and make your regime social.

The fall season is here and that means a busy schedule of school, homework and after-school activities. As carefully as we plan our morning schedules at the start of the school year, in time we may find it hard to stay on track. But don’t give up! Here are five ways moms can maintain a smooth-running morning routine for their kids:

1. Organize kids’ clothing. Take time the night before to plan school outfits for the following day with your kids. Match pants or skirts with tops and sweaters, add socks or leggings and underwear.

2. Don’t skip breakfast. It may seem hard to fit in on a busy morning, but if you keep tasty and nutritious foods on hand, you can make sure your kids are starting the day out right. I’ve been working with the folks at Nestle Nutrition and now keep Carnation® Breakfast Essentials™ Drinks on hand. Each serving is  packed with 2x the protein of an egg and 2x the calcium of a 6 fl. oz. yogurt serving, plus 21 vitamins and minerals, it is nutritious and handy. I keep the ready-to-drink bottles in the refrigerator, and the powdered packages on the shelf. A delicious option is to mix the powder with a cup of 1% organic milk and some frozen fruit in the blender. No need to add ice for a delicious smoothie. Another tasty idea: oatmeal with dried tart cherries.

3. Plan for the unexpected. Set your alarm 15 minutes early to build in a little cushion of time to make sure breakfasts are eaten, shoes tied, teeth and hair are brushed.

4. Keep track of paperwork. Before bed, make sure you’ve checked homework and read any communications from the teacher. Put papers in a folder in the backpack or book bag, and sit it by the door.

5. Set up a neighborhood “walk pool”. If there are several children in your community who take the same bus to school, work with your neighbors to take turns walking the kids to the bus stop each morning.

An organized morning routine can help give kids a sense of calm and focus before the school day begins. Do you have other ideas to keep your morning humming?