How many times have you eaten and not even realized what you ate or better yet, how much?   As a student of eating behavior, I encourage people to “eat with their lights on” (and that means someone is home).  In the dark crevices of your day there may be a mini-candy bar or two, a handful of jelly beans, a half-bag of Sunchips and a dollop of heavy whipped cream in your coffee.  It all creates an excess…and that can mean one thing: weight gain – if you are not actively burning up the extra energy.  So turn the lights even in the smallest of eating moments…

Let’s face it food takes us to a different place, at least temporarily.  That’s not always a bad thing — as rekindling that feeling of grandma’s brownies or mom’s apple pie or family meals is perfectly life enhancing.  It’s when, we eat often without intention or purpose that weight and health can spiral out of control. 

Here are some simple switches you can flip to create a more mindful, well-lit eating path for life.

• Allow eating to hold special, sacred moments in your day — carve out time when you eat only (and don’t do other things like watch TV or work on your computer or talk on the phone).
• Sit down and savor.  Use your eating time as a break from standing, walking and running to/from places.  Create a kitchen nook, a work place table or window side seat for a nutritious respite in your day.
• Choose what you eat like you choose other important things in your life.  Think about your most prizes possessions, i.e., your car, home, clothes, shoes, or spouse.  What you eat reflects your personality,style and health intentions -  so choose your food with respect and love for yourself.
• Break bread together.  Share your favorite food with family, friends and your community.  Research has shown that when people cook, eat and enjoy food together they live happier, healthier and longer lives.   

So whenever you want to eat in the dark, at least light a candle — it will spark some good eating intention.

It may sound funny to say that we have to “connect with our metabolisms”, but in a world where food is available everywhere and anytime, it can be a challenge for people to actually know when they feel hunger and/or fullness.  Since these are two vital cues to dictate a healthy, humming metabolism, this is a good place to begin honing your internal awareness skills.   Here’s are three ways  to better get to know your metabolism:

1) Listen to your stomach: growls and rumbles typically signify hunger and denotes an efficient metabolic process.  If you never feel physical hungry (between meals and snacks), then there’s a good chance that your metabolism is moving slowly. 

2) Eat when you are hungry – even if it’s a 150 calorie snack like a handful of nuts or a low-fat yogurt with 1/2 c. berries or a string cheese with one or two whole grain crackers.  This will enlighten your body to your new eating pattern and get you humming along on predictable eating road, which is essential for keeping your metabolic rate up.

3) Food fuels movement,  so keep your body moving whether it is a formal exercise regimen or taking the stairs, walking from the parking lot, house cleaning or running around the park with your kids.  The more you move, the more energy you can put into your body.  Let’s face it, we all slow down in the winter months when it’s hard to escape the house, but now that the warmer weather is near - it getting to be close to all of the outdoor festivities.     

How are you making friends with your metbolism today?  I’d love to know.

-VSR

My 4-year old son actually asked for cinnamon to put in his yogurt today.   It’s the small things in life that make me happy.  The fact that I know cinnamon is one of the highest ranking spices when it comes to antioxidants – you know, those compounds in food that keep your cells from damage, gives me a boost of extra confidence.  My motherly work is not for naught as I systematically dash herbs and spices wherever I can into my family’s food.  A little dash goes a long way (with vitually zero extra calories, too) – a half to one teaspoon is all you need to get the antioxidant benefits. Unbenownst to my kids and husband, I wave my spice spoon over oatmeal, soup, meatloaf, salad dressing, applesauce, pancakes, chocolate chip cookies, roasted veggies, hummus, and macaroni and cheese. 

Per a question from one of my cooking class attendees, “What are the best spices to use in your cooking?”  Here are my top three:

1 – Cinnamon – it’s versatile for savory and sweet foods, like roasted squash, sweet potatoes and string beans or oatmeal, yogurt, coffee and even pb & j sandwiches – great on toast!

2 -  Curry powder – this is a cannot-live-without spice in my house.  It’s delish in brown rice, couscous, egg and chicken salad, corn, mashed potatoes, and roasted eggplant.

3 -  Oregano - yes, it’s green, but my toddlers don’t mind it sprinkled into tomato sauce, homemade pizza, chili, soups and cheesy scrambled eggs. 

So, especially this month, revolutionize your cooking and your family’s taste buds with spices.  And pretty soon your kids will be asking for them, too.

Drop me a line with your spice faves.  I’d love to know….

-VSR

The brain is powerful thing, especially when it comes to eating.  Faced with food choices all day long, the power to forego needless calorie foods takes practice.  In fact, research published last year in the American Journal of Clinical Nutrition found from brain scans of successful weight loss maintainers (kept 30 + pounds off for at least three years) that their brains are more “in control” when it comes to inhibiting implusive eating behaviors, whereas obese participants were more likely to act (eat) when food is put in front of them. 

What an exciting revelation to think that healthy, low-calorie eating doesn’t happen overnight.  It takes practice to master overeating.  Like Malcolm Blackwell talks about in his book, Outliers, mastery of anything takes at least 10,000 hours of practice.  With 365  24-hour days in a year, that’s  8,760 hours in a year (however, the time is cut in half when you consider that we are only awake half of those hours).  So that’s more than a year of steady practice.  So it’s no wonder that these brief  on-again, off-again diets don’t work.  The consistent practice of balancing calories in with calories out and eating whole, unprocessed foods for snacks and meals is never truly mastered, if you don’t put in the practice (and train your brain) to eat well. 

Practice eating well today – it’s a brain-altering step in the right direction…

My dearest friend in the world is having a special birthday next week — yes, she’ll be 4-0.  What that means for me  is that I am not far behind with a mere 3 months of 30-somethingness left!  Not that 40 is a big deal (my kids can’t even fathom what year I am), but it is a magical age in that it ushers in midlife.  It makes me think about eating, of course.  Midlife brings metabolic changes  as hormones begin to communicate in a new way, metabolism slows down and fat can begin to accumulate in places that it never had before.   In other words, we have to eat less to maintain weight and fit into our favorite jeans.  

In order to avoid what I call the “Midlife Metabolic Crisis”, in which you turn around and your waist is up 2 inches, clothes are too tight and elastic waistbands become the norm,  there are some key things to do before it hits:  

1) Eat what you love, but LESS of it.  By not denying yourself, but just taking less you won’t notice the difference (that much!) and you won’t be eating as many calories.  Split portions in half and save the rest for later or the next day.   

2) Grow UP your eating.  In Hal Edward Runkel’s book, ScreamFree Parenting, he talks about ‘growing yourself up’ to parent more effectively and essentially more calmly.   I equate his concept with what we need to do once we hit 40, grow up when it comes to what you choose to eat.  Try to refine your tastes to include less processed food, less animal-based protein and fat and MORE (what I call Grown Up fare) plants including fruits, vegetables, beans, legumes, whole grains and vegetable oils.  It’s time to grow up…

3) Savor what you eat.  Take the time to eat mindfully by eating more slowly and really tasting your food.  After 40 years most of us have mastered the act of eating, but the art of eating requires a lot of work and practice.  By paying attention to how you feel when you are eating without judgement, you can become objective to your eating. Pretty soon, you’ll learn to choose food for quality and understand what your body really needs. 

4) Keep the metabolism up with movement.  Activity helps in so many ways; there is research to show that cells benefit, especially in midlife.  The mitochondria or powerhouse of our cells are better powered when we use our muscles regularly.  It makes me want to bike, hike, swim and plain old walk more - maybe that’s one of my ”40 Club” resolutions.

The bottom line is we all get older and that’s not the big deal to me.  What’s on my mind is the growing up that I need to do at this point in my life….:-

In what ways, can you grow up your eating?

A bowl of pasta shared with friends always makes me feel better!  It’s rainy and dreary in Chicago today, but when I popped over to my friend’s house and she whipped up a chunky tomato sauce with basil and onions and poured it over whole wheat penne  and served it up to our hungry kids and me  - we were in a warm, sunny place!  Food has a comforting, social quality that I love.  We chatted about how if you serve pasta in a bowl, preferably a small one, it’s even better — as you don’t eat as much, but you feel just as satisfied on LESS.  Thanks for controlling my portion, my friend.   You know I wanted seconds, but I was MORE than content…        

Hopefully, your world is blooming with May flowers – and more importantly, that you are taking notice.  With so many stressors in life today, this is the time to take some time for yourself….and find out what truly relaxes you.  Whether you find it relaxing to read, write, garden or do yoga, the key to a healthy mind and body is alleviating the stress that can so easily cause both physical and mental breakdown.   The Mayo Clinic reports that practicing regular relaxation techniques can improve how you physically respond to stress by slowing your heart rate, lowering blood pressure, slowing your breathing rate, increasing blood flow to major muscles and reducing muscle tension.  Plus, adequate relaxation will alleviate emotional responses from anger and frustration.  In my work, I have seen how relaxation can thwart overeating.  Stress is a major factor in overeating and it’s certainly a big cause in today’s society.  So find your own quiet corner, where you can recharge your batteries and smell the flowers along the way!

MAY LIVINGWELL LESSONS:

1. Start a daily relaxation ritual.   Have a “YOU-dulgence” once a day to relieve stress.  For example, your daily ritual could be visualizing you in your favorite vacation spot or enjoying a walk with your pet or listening to your favorite music with your eyes closed.  The best part is no one else has to know — there’s no planning, organizing or texting involved…..it’s about me-time, and that’s it.
2. Do not use food as a relaxation tool.  In his new book, The end of overeating, David Kessler, MD, highlights the fact that high-sugar, high-fat foods have been found to “relieve pain or stress and calm us down” – however the danger lies in the desire to want MORE.  When we eat foods that are “hyperpalatable” – aka yummy – it strikes a part of the brain that desires that taste over and over again.  Basically, that is why it is so difficult to stop at one scoop of Rocky Road ice cream or take only one homemade chocolate chip cookie – and the calories and fat grams can add up fast! 

Featured Food of the Month: Basil

May is the perfect time to plant basil on your windowsill or backyard planter box and watch it take off.  What better aroma to add to your meals than fresh basil leaves – not only does it smell fabulous, but basil contains flavonoids and antioxidants that can stave off cell damage, and it has been found to improve circulation and prevent heart disease.  Since basil only lasts for a few days in the fridge, here’s a storage tip from Chef Ryan Hutmacher of Centered Chef Food Studios in Chicago, “The more humidity the faster fresh herbs will wilt.  Take a paper towel and sprinkle a couple of droplets of water on it.  It should not be dripping wet.  Gently bundle the herbs inside a damp paper towel.  Place the wrapped bundle into a transparent container and replace the damp paper towels every 3 – 4 days.”    There are a bevy of culinary possibilities for basil – my faves are pesto, brushetta, and caprese salad, but you can also add it to salad dressings, pizza, fish, shrimp, and chicken dishes, too. 

Bon appétit!   

How are you relaxing today?  I’d love to blog about YOU. 

Finally, spring is in the air and it’s the time for new beginnings and renewal!   Not only do we get to shed our sweaters, coats and boots, but hopefully, we can lose some of the unwanted pounds and/or inches that may have crept up over the winter.  The average weight gain is 1 – 2 pounds per year and before you know it, that’s another notch on your belt.  A recent survey by the Mintel Group found that 80 percent of dieters are trying to shed pounds their own way – by combining different weight loss approaches to fit their own lifestyles.  The laws of weight loss are always the same – calories in versus calories out, but becoming smart to how you live, what foods you enjoy and how to expend more calories (i.e., move your body) throughout the day – will keep your expanding waistline at bay for life!

APRIL LIVINGWELL LESSONS:

1. Make one or two small changes in your diet or lifestyle and you will see the difference immediately.   For example, set the table with smaller plates and do not go back for seconds; portion out all snacks by measuring out beforehand in small baggies; forgo the candy jar on your co-workers desk – you be saving hundreds of unnecessary calories.
2. Drink more non-caloric fluids.  Steer clear of soda, juices and watch the alcohol!   Studies show that we do not compensate for liquid calories by eating less solid foods.  Soup, is a liquid exception in that we tend to eat less after we’ve eating soup – choose the broth-based versions as the creamy ones are typically higher in calories and fat.      

Featured Food of the Month: Cucumber

With the spring upon us, freshness is the number one priority.  Whenever, I want a cool and refreshing flavor, my go-to is a cucumber.  Ok, so they are not very high in any particular nutrient, except water – however, they are so low calorie (20 calories per 1/3 of a medium cucumber) that you won’t even notice them.  Cucumbers are so crisp and clean that I enjoy dicing and tossing some cucumber into a salad with tomatoes, red onion and tofu and drizzling it with a dressing of balsamic vinegar, olive oil and a hint of Dijon mustard or adding a couple of paper thin slices to cold water for a spa-like refreshment.  Lastly, I mince a small cucumber into Greek yogurt with garlic and dill for a tzakiki dip that tastes out of this world!  I use it as a dip with whole grain crackers or as an accompaniment to grilled salmon or veggie quesadillas. 

How were you gearing up for the warm weather shape-up?  I’d love to blog about YOU. 

The holidays are here already!  For all intensive purposes, this should be the busiest season for dietitians, however, the sad truth is the most people will forego our sage advice until the post-holiday season.   The reality is that recent clinical studies have shown that the average weight gain is only about 1 to 2 pounds over the holiday season (from Thanksgiving thru New Years Day).  The problem comes in when those couple of extra pounds never come off and continue to accumulate over the years.   Holiday weight gain has been implicated as a culprit in midlife weight gain (for both men and women) over time. 

What can you do about it?  Of course, you don’t want to be a scrooge and bann holiday parties all together.  In a recent presentation to a group at Agency.com in Chicago, I targeted mindful eating approaches to combat overeating during the holidays. 

First of all, become a “Mindful Party Goer” by:

- Keeping a safe distance from the food table

- Use smaller plates and put food on it and walk away

- Try a little of your favorites and don’t deny yourself or you will overeat later.

- Savor the food – taste and enjoy flavors, scents and textures

- Make food less of a priority – have a snack before you leave the house so that your can spend time socializing and not eating the whole time.

Secondly, become a “Mindful Party Thrower” by:

- make healthier/lower calorie foods available, such as vegetable crudite, vegetarian appetizers, bean dips, hummus stuffed cherry tomatoes, cumin guacamole with whole grain pita chips, avocado salsa, etc….

- concoct non-alcoholic mocktails (alcohol contains 7 calories per gram – which can add up fast), such as sparking fruit punch, apple cider martinis and fruit smoothie shots.  The are tasty and a fraction of the calories of their spiked cousins. 

- Circulate and enjoy your guests’ company instead of hanging back in the kitchen and sneaking bites here and there (the calories can add up fast!)

Lastly, whether going or throwing holiday fetes, get your regular workouts.  You may even need to compensate for excessive calories with more exercise than usual.  Be willing to put the time in during the season and you will feel better when the New Year emerges.

If you’d like, fill me in on your favorite holiday recipe(s), I’d be happy to offer a healthy makeover option — so that you can enjoy your faves without all of the fat and calories…..  

All the best this season -

Vicki 

“How many calories should I eat a day?”  I get this question on a regular basis.  The answer is – it depends.  Recently, the almighty calorie has been elevated to primo status as people begin to realize that it’s not about carbs, fat, or protein, but about the combination of all three (+ alcohol) — that balances the ledger book of energy intake and expenditure.  For those with the due diligence to count every morsel of food and drink consumed - if you are in the “green” with less calories in versus out, than weight loss will ensue over the course of time (~ 1 lb week, if it’s 500 calories less taken eaten everyday versus expended) or the opposite end of the spectrum, you are in the “red” with more calories in versus out, than a gain will creep up…about 1 lb/week with an additional 500 calories per day. 

Let’s face it, calories are essential for life — of every living thing.  However, it is the QUALITY of the calories that fend off cancer, diabetes, heart disease, etc.; help us live longer lives and keep us looking and feeling younger!  I could put someone on a 1,500 calorie a day meal plan, but it would be remiss (and unethical) if I didn’t mention the importance of fiber, omega-3 fats, and plant-based foods  – instead of allowing that person to flounder on a diet of Twinkies, burgers and fries (as long as it equalled 1,500 calories!)  The quality counts, respecting how many calories you take in (there is a vast body of research supporting calorie restriction for disease prevention and longevity) and understanding that you do not have to be ‘orthorexic’ – or self-righteous about eating only “healthy” foods, to maintain a calorie balance that allows you to be your best today! 

So revel in the fact that choice still reigns supreme.  I dare you to elevate the meaning of calories in your head.  You have a choice:  a 500-calorie muffin or 500-calorie jog?  You might choose both – then today is a wash, which is better than most….

How many calories did you eat today?  Send your food log to me and I’ll let you know what I think – expert advice only, of course. :-