Nutrition with a Mission

Jamie Oliver a passionate chef and leader in Food...

Wed, 12 Oct 2011 00:00:00 -0400

Jamie Oliver a passionate chef and leader in Food Revolution attacking the problems of obesity, heart disease, and diabetes in America.

His food philosophy:

“My philosophy to food and healthy eating has always been about enjoying everything in a balanced, and sane way. Food is one of life’s greatest joys yet we’ve reached this really sad point where we’re turning food into the enemy, and something to be afraid of. I believe that when you use good ingredients to make pasta dishes, salads, stews, burgers, grilled vegetables, fruit salads, and even outrageous cakes, they all have a place in our diets. We just need to rediscover our common sense: if you want to curl up and eat macaroni and cheese every once in a while – that’s alright! Just have a sensible portion next to a fresh salad, and don’t eat a big old helping of chocolate cake afterwards.

Knowing how to cook means you’ll be able to turn all sorts of fresh ingredients into meals when they’re in season, at their best, and cheapest! Cooking this way will always be cheaper than buying processed food, not to mention better for you. And because you’ll be cooking a variety of lovely things, you’ll naturally start to find a sensible balance. Some days you’ll feel like making something light, and fresh, other days you’ll want something warming and hearty. If you’ve got to snack between meals, try to go for something healthy rather than loading up on chocolate or potato crisps. Basically, as long as we all recognize that treats should be treats, not a daily occurrence, we’ll be in a good place. So when I talk about having a ‘healthy’ approach to food, and eating better I’m talking about achieving that sense of balance: lots of the good stuff, loads of variety, and the odd indulgence every now and then.”

"Homicide is 0.8% of deaths. Diet-related disease is over 60%. But no one effing talks about it."

Tue, 11 Oct 2011 00:00:00 -0400

““Homicide is 0.8% of deaths. Diet-related disease is over 60%. But no one effing talks about it.””

- Jamie Oliver

I love this cute video that Chipotle created as a very smart way...

Mon, 10 Oct 2011 00:00:00 -0400

I love this cute video that Chipotle created as a very smart way of promoting how they are taking a stand against food industrialization by offering consumers more local, organic, and fresh ingredients. Changes need to be made by the government, food agencies, and consumers to change how we view food. Focus on “what we eat” and “where it comes from” should be more of a priority because it is directly affecting our health! Hope this inspires yo to get healthy, get educated, and get active! Only through education can we make informed decisions! “For the benefit of everyone the time has come to stop raising animals industrially and stop eating them thoughtlessly.” -Mark Bittman

Healthy Home Run

Mon, 01 Aug 2011 18:22:00 -0400

Major League baseball stadiums across the nation are making big changes to accomodate the new health concious consumer! Now healthier food choices like sushi, all-natural fruit smoothies, deli sandwiches, and turkey burgers have joined the iconic baseball game menu of hotdogs, crackerjacks, and peanuts. Some ballparks like Yankee Stadium have gone as far as posting calorie counts next to menu items. Now a trip to the stadium to see your favorite team play, doesn’t mean a strikout for your diet! AmericanProfile.com provides us with a list of the Top 10 Best Ballparks for Healthy Eating:

1. Tropicana Field, St. Petersburg

2. Wrigley Field, Chicago

3. Citizens Bank Park, Philadelphia

4. Coors Field, Denver

5. Safeco Field, Seattle

6. Yankee Stadium, New york (Go Yankees!)

7. AT&T Park, San Francisco

8. Great American Ballpark, Cincinnati

9. Miller Park, Milwaukee

10. Target Field, Minneapolis

If your city’s stadium didn’t make the list, try going to its website and looking at menu options beforehand. Make a list of possible choices and then get their calorie count at NutritionData.com. For some, a trip to a baseball game is a great excuse to break those healthy eating habits….and that is perfectly fine! Indulging once in a while is part of a balanced diet, BUT I can help you avoid those extra calories and an extra hour at the gym the next day by making better choices. Let me provide you with healthier options to those iconic baseball foods!

Debating between a box of Cracker Jacks or roasted peanuts? Go for the Cracker Jacks, the box provides portion control, and even though the popcorn is caramel coated you still get whole grains. According to SELF.com a cracker jacks box contains 2 grams of fat and 120 calories compared to the 863 calories that a cup of roasted peanuts contains. You also get a prize in the box! Roasted peanuts don’t come with anything but the extra calories!

Craving one of those delicious hot dogs, try opting for the kosher frank which has less calories than the normal frank. (320 calories)

All of the major league stadiums also provide consumers with vegetarian options and some even offer vegan options. AT&T Park at San Francisco even has a farmers market at its Ferry Plaza, which offers fresh fruit and veggies.

A baseball game is also associated with enjoying and ice-cold beer! Having a beer (or two) shouldn’t throw all that healthy eating a curveball! Even though beer is known for its calories, there are great options to keep the calorie count low and your tatebuds satisfied! WomansDay.com provides a list of calorie-friendly beers that still pack a punch and can be enjoyed without the guilt.

1. Amstel Light (95 cal/5 g carbs): An Amsterdam native, one of the top imported beers in the U.S.

2. Beck’s Premier Light (64 cal/3.9 g carbs): German ale, has the fewest calories of the bunch

3. Budweiser Select (99 cal/3.9 g carbs): Has 1/2 of the carbs of Bud Light

4. Coors Light (102 cal/5 g carbs): The Coors Brewing Co. sits at the base of the Rocky Mountains in Colorado, the freshest waters are used in its brews

5. Corona Light (99 cal/ 5 g carbs): Mexican “cerveza”

6. Heineken Premium Light (99 cal/ 6.8 g carbs)

7. Miller Chill (110 cal/ 6.5 g carbs): Inspired by the Mexican “chelada”

8. Miller Lite (96 cal/ 3.2 g carbs): 1st mainstream light beer

9. O’douls (65 cal/13.3 g carbs): Alcohol free

10. Sam Adams Light (119 cal/9.6 g carbs)

Remember to drink in moderation! Moderate alcohol consumption is one 12 oz. beer a day for women and two for men. If in moderation, beer is actually associated with some health benefits. This might be hard to believe since it usually has a bad rap, but beer contains fiber! Who knew?! A 12 oz. brew contains about 1 gram of fiber. Some beers also contain B-vitamins, calcium, magnesium, and selenium. Hope all these tips help you have a helathier trip to the stadium, so that everyone can go home a winner!

Get healthy, get educated, get active!

Gooooooo YANKEES!!!!!

-Mariana Covarrubias

"I think of exercise as my energy. It helps me wake up early, power through a day, and juggle a job..."

Mon, 01 Aug 2011 14:48:49 -0400

“I think of exercise as my energy. It helps me wake up early, power through a day, and juggle a job and a life. It’s a cause-and-effect scenario—to do the things I love, ihave to work out.”

- Mary Ann Browning, CEO of Brownings Fitness in NYC

"I work out because it keeps me sane through such a crazy life, running from football field to..."

Mon, 01 Aug 2011 14:44:28 -0400

“I work out because it keeps me sane through such a crazy life, running from football field to basketball court.”

- Erin Andrews, ESPN reporter and Good Morning America correspondent

The Organic Dilemma

Mon, 18 Jul 2011 16:52:00 -0400

(pic from fitsugar)

To go or not to go? I’m talking about the popular yet pricier trend in healthier eating, going organic. Even though buying organic produce has its benefits there is no hard evidence condemning “non-organic” food as dangerous. The health benefits of a diet rich in fruits and veggies far outweighs the risks of pesticide exposure. Going organic is an investment, an American Dietetic Association spokeswoman, Karen Ansel RD, recommends buying certain foods organic if you can afford it. “In a perfect world, everything would be organic, but its not essential,” says Ansel. The Environmental Working Group (EWG) provides Shoppers with a produce list of the “Dirty Dozen,” the produce with the most pesticide residue and the most important to buy organic. The EWG also provides shoppers with a produce list of the “Clean 15,” which have the lowest pesticide residue. According to EWG calculations, if you choose 5 servings of fruits and veggies a day from the Clean 15 rather than the Dirty Dozen, you can lower the volume of pesticides you consume daily by 92% and also eat fewer types of pesticides. (www.ewg.org)

DIRTY DOZEN: (shop smart buy organic)

1. Apples

2. Celery

3. Strawberries

4. Peaches

5. Spinach

6. Nectarines-imported

7. Grapes-imported

8. Sweet bell peppers

9. Potatoes

10. Blueberries-domestic

11. Lettuce

12. Kale/Collard greens

If you can’t always afford to buy organic, the “Clean 15” is produce that was selected because of its ability to fend off pesticides. The higher the ranking on the list the less contamination. This is a list of fruits and veggies that you can afford to buy conventional and save on to buy organic produce on the “Dirty Dozen” list.

CLEAN 15: (lowest in pesticides)

1. Onions

2. Sweet corn

3. Pineapples

4. Avocado

5. Asparagus

6. Sweet peas

7. Mangoes

8. Eggplant

9. Cantaloupe-domestic

10. Kiwi

11. Cabbage

12. Watermelon

13. Sweet potatoes

14. Grapefruit

15. Mushrooms

The best way to avoid pesticide exposure would be to opt for organic, but as previously mentioned it can be pricey and for some people not even an option. So, another way to make sure you get only the nutrients from your fruits and veggies is to give your produce a good cleaning before eating!

Here are a few tips I found in SELF magazine:

BE SUPERFICIAL. It is important to choose the best looking fruits and veggies because it is easier for bugs and chemicals to enter produce that has been bruised or beaten up.

GIVE PRODUCE A BATH. Soak preferred produce in a cool water bath for at least 5 minutes before scrubbing them down. You can add veggie wash or baking soda to the water for extra dirty produce like celery or potatoes.

CLEAN PROMPTLY. Try to clean your produce as soon as you get home. Cleaning, cutting, and storing produce in the proper air-tight containers will ensure they stay fresh for up to 33% longer.

Get active, get healthy, get educated!!

-Mariana Covarrubias

Get healthy!! -Mariana

Sun, 10 Jul 2011 17:44:47 -0400

Get healthy!!

-Mariana

Photo

Wed, 29 Jun 2011 17:22:18 -0400

Photo

Mon, 20 Jun 2011 12:34:37 -0400

"Power is the faculty or capacity to act, the strength and potency to accomplish something. It is the..."

Wed, 15 Jun 2011 17:53:46 -0400

“Power is the faculty or capacity to act, the strength and potency to accomplish something. It is the vital energy to make choices and decisions. It also includes the capacity to overcome deeply embedded habits and to cultivate higher, more effective ones.”

- Steven R. Covey

"Fitness—if it came in a bottle, everybody would have a great body"

Wed, 15 Jun 2011 17:49:41 -0400

“Fitness—if it came in a bottle,
everybody would have a great body”

- Cher

Gone Bananas for Yonanas

Tue, 31 May 2011 21:28:00 -0400

Yonanas is a cross between a blender and food processor that creates an alternative to frozen yogurt. It takes frozen bananas and turns them into a soft-serve frozen dessert.

Freeze some bananas + toss them in the Yonanas = frozen treat that tastes great and is healthier than ice cream

The great thing about the Yonanas is that you can create an unlimited amount of flavors. Keeping the banana as the base you can add other frozen fruit to create flavors like banana-strawberry, banana-mango, even choco-banana.

The Banana’s claim to fame is that it is rich in potassium! The major role of potassium in the body is to maintain fluid and electrolyte balance, cell integrity, and a steady heart beat. According to Jonny Bowden, Ph.D, C.N.S., author of The 150 Healthiest Foods on Earth a drop in potassium levels can make you weak and tired, and low potassium is often associated with muscle cramps. Many health professionals believe that potassium might help prevent and correct hypertension. Besides the well-known fact that bananas contain potassium, it has many other attributes that contribute to a healthy body. A banana provides about 3-4 grams of fiber and is relatively low in calories, about 100 calories per banana (in comparison to ice cream: 1/2 cup of vanilla ice cream is about 150 calories). Bananas have a certain fiber that helps promote healthy bowel movements, fighting against constipation. Banana’s also contain frutoogliosaccharides, which is food for the “good bacteria” in your intestines. Probiotics are “good bacteria” in your gut, and they need to feed on something to stay alive. Bananas provide frutoogliosaccharides, so that the “good bacteria” can stay alive and protect the gut from the “bad bacteria”. Bananas also contain a chemical called tryptophan, which is a mood regulating substance that helps the mind relax so you can feel happier! With this in mind a banana is a great idea for a mid-day snack! It can help boost your mood to finish your day on a good note. Why not toss some bananas into a Yonanas and staisfy your mood and taste buds with a healthy frozen treat! I’m all for healthier versions of high calorie desserts!

Random banana tip:

Banana peels help reduce the itching and swelling on mosquito bites, rub the peel against the bite for best results.

Get educated, get healthy, get active!!

-Mariana

"Beauty, to me, is about being comfortable in your own skin. That, or kick ass red lipstick."

Mon, 30 May 2011 11:58:00 -0400

“Beauty, to me, is about being comfortable in your own skin.
That, or kick ass red lipstick.”

- Gwyneth Paltrow

Healthy Heart

Mon, 30 May 2011 00:57:42 -0400

Healthy Heart

The Fight Against Bloating

Thu, 26 May 2011 14:30:00 -0400

There is no bigger bikini bummer than a swollen belly! Besides the belly bulge, the acidy feeling that accompanies it is NOfriend! The best way to avoid bloat is to stay away from soda, alcohol, and greasy, salty, fatty foods. According to Christine Gerbstadt, MD, RD, these foods tend to slow down the emptying process of the stomach and the intestines, then these substances pass into the colon where bacteria feed on them, producing the gas bubbles that make your stomach swell up!

Avoiding these foods completely is a hard task, but if you know you will be indulging in these foods in the near future it is a good idea to be pro-active by eating belly foods in the days leading up to the main event. The medical dierector of Tulane University’s School of Medicine, Timothy S. Harlan, MD, has his top picks for belly foods that help avoid that unwanted bloat: An enzyme in papaya and the oat bran in oatmeal are very beneficial to the digestion process. An ideal breakfast to avoid that swollen belly would be a bowl of oatmeal with cubed papaya slices. Also beneficial to the fight against bloat is yogurt. It is important to consume a yogurt with “active cultures,” because they increase the number of “good bacteria” in your gut, aiding the digestion process. Another good belly food is asparagus. Asparagus has diuretic properties which help eliminate excess water and wastes from the body. Studies also suggest that it has probiotic benefits, probiotics help restore the ratio of “good” to “bad” bacteria in your intestines. These benefits help alleviate GI symptoms, like bloating.

If your past the point of prevention and just need help getting rid of that swollen bulge, here are some helpful tips to get you back into that bikini:

Go for a walk. Physical activity, like walking, after a meal can help the air bubbles pass through your digestive tract quicker! Exercise definitely has an impact on GI symptoms like bloating, so don’t skip your workout!!

Calm down. Stress is a big cause of internal symptoms leading to bloat. According to Yuri Saito, MD, stress causes your body to release cortisol and adrenaline, which stimulate the digestive system. As a result, you can experience more gas and bloating! Physical activity can definitely help alleviate stress!

Put down the carb’s. That obnoxious bloated feeling is usually caused by an overabundance of “bad” bacteria in you digestive tract. These “bad” bacteria love feeding on simple carb’s like pasta, white bread, and pastries. The good news is that these “bad” bacteria can be killed through starvation, so avoiding these simple carb’s will help with your swollen belly.

Hope these tips get you bikini-ready in no time and help you enjoy the summer sans the swollen belly!!

Get healthy, get educated, and get active!!

-Mariana

"Beauty is how you feel inside, and it reflects in your eyes. It is not something physical."

Wed, 25 May 2011 12:56:51 -0400

“Beauty is how you feel inside, and it reflects in your eyes.
It is not something physical.”

- Sophia Loren

The Beauty Diet

Tue, 24 May 2011 15:07:00 -0400

I’ve been obsessed with the book The Beauty Diet by Lisa Drayer, M.A., R.D. for a while now! Lisa Drayer is a beauty nutritionist that helps people look and feel their best. She works with women for whom looking great is a high priority, for example a bride-to-be who wants glowing skin on her big day or a T.V. anchor (Meredith Vieira) who is in front of the camaras daily.

“Any woman would like to have a trim figure, glowing skin, glossy hair, shapely fingernails, bright eyes, and a captivating smile. Happily The Beauty Diet makes all these possible — plus it gives you the high energy and mental clarity that come from nourishing your body and brain wth nutrient-rich foods.” -Lisa Drayer

I really like this book not only because it motivates you to eat healthy, but because it provides the education for us to make the helathier choices with the background to support our decisions. Education provides the platform to make stronger and more willful decisions, making them more permanent. Lisa Drayer provides us with her top ten beauty foods, that I will share with you including a couple of the reasons to why these foods have on impact on your health and radiance. I truly believe in making the most of your natural beauty, enhancing your beauty from the inside out. This is just another reason to make helathier choices! They might not only benefit your body, but also your skin, hair, nails, eyes, weight, mental clarity, and energy.

“You are at your most radiantly beautiful when you feel good. Looking good can help you feel good. But feeling good always makes you look good!” -Lisa Drayer

Top 10 Beauty Foods:

1. WILD SALMON

Wild salmon has multiple beauty and health benefits. It is one of the best food sources for omega-3 fatty acids. These fatty acids help keep skin flexible, reduce moisture loss, and improve acne symptoms. Other benefits include fighting inflammation, keeping our cells suple, improving circulation, and helping our brain function. Salmon is a good source of high-quality proteins, which play an important role in the production of collagen and elastin. Collagen gives skin its structure and elastin gives it its flexibility. Astaxanthin is the antioxidant that gives salmon and cooked red lobster its color. Antioxidants have very powerful antiaging effects, helping us avoid the wrinkles for as long as possible!

2. LOW-FAT YOGURT

Low-fat yogurt is a terrific source of calcium, which helps if you want strong bones, beautiful nails, good posture, and a beautiful smile! One cup of plain, low-fat yogurt supplies about 450 milligrams of calcium, that supplies you with almost half of your daily calcium needs. Yogurt also contains beneficial bacteria like L. acidophilus, that promotes the growth of healthy bacteria in your intestinal tract, inhibiting the growth of harmful bacteria. Another important characteristic of yogurt is that it contains phosphorous in addition to calcium, which helps fight cavities and also favors the remineralization of the enamel on our teeth, making them shiny and beautiful. Yogurt also reduces your chances of having a yeast infection and may ease the symptoms of PMS.

3. OYSTERS

Hidden underneath their shells oysters are a great source of zinc. Zinc is a great beauty benefit, it plays a major role in skin renewal and repair. Zinc also helps create collagen, which as mentioned before helps provide the skin with structural support. The zinc in oysters helps maintain stronger nails, keeps the scalp and hair healthy, and protects the eyes from vision problems. Zinc is heavily concentrated at the retina, there it serves as a critical antioxidant protecting the eyes from eye-related diseases.

4. BLUEBERRIES

Blueberries currently rank at the top of the antioxidant-rich list. Labeled as #1 in comparison to other 40 fruits and veggies, blueberries contain many plant compounds that combine to make it an antioxidant superstar. Bluberries protect you from premature aging due to their antioxidant, anti-aging, and anti-inflammatory effects. Blueberries are also high in dietary fiber, which helps you feel full without adding calories to your diet. They also contain anthocyanins, these are the blue-red pigments that give blueberries their color and red wine its red hue. Anthocyanins boost the effects of vitamin C, neutralize free-radical damage, and protect the neurons of the brain.

5. KIWI FRUIT

This tropical fuzzy fruit has an abundant amount of Vitamin C that also contains antiaging antioxidants. The vitamin C is essential for the formation of healthy bones, teeth, and capillaries. Also, one kiwi contains about 40 micrograms of the powerful anti-aging antioxidant beta carotene. Kiwi is also a slimming fruit, easy on the calories! Two medium kiwis contain only about 92 calories.

6. SWEET POTATOES

Sweet potatoes are an amazing source of beta-carotene. Beta-carotene is a fat-soluble pigment that is found in many orange fruits and veggies. It is important because it’s a powerful antioxidant that protects our cells by destroying the free radicals that can damage cells and cause age-related disorders. The body converts beta-carotene to vitamin A, which helps keep the skin smooth. Beta-carotene also helps protect the skin from the damage caused by sun exposure.

7. SPINACH

This leafy green veggie is loaded with beauty enhancing nutrients. It has a big leutin content, which keeps eyes healthy and bright. Spinach also contains beta-carotene, vitamin C, several vitamin B’s, magnesium, iron, calcium, potassium, zinc, dietary fiber, and omega-3 fatty acids. Among its many companions, spinach also contains alpha-lipoic acid. Alpha-lipoic acid is an antioxidant compound that has anti-aging and anti-inflammatory effects. It also helps prevent the effects of aging on the brain.

8. TOMATOES

These juicy red veggies contain a great amount of lycopene, a bright-red cartenoid pigment. Lycopene is a powerful antiaging antioxidant, it may help protect against cardiovascular disease, cancer, macular degeneration, and possibly other diseases like diabetes and osteoporosis. This is one of the only veggies that is also encouraged to be enjoyed processed. The lycopene in tomatoes is actually more easily absorbed by the body after it is processed into juice, sauce, or canned. The greatest processed source of lycopene would be tomato paste.

9. WALNUTS

Walnuts are the only type of nut that contains beauty-enhancing omega-3 fatty acids. Omega-3’s in walnuts help protect against high blood pressure, heart diease, promote better cognitive function, and contribute to bone strength. They also have anti-inflammatory benefits that help relieve symptoms of inflammatory skin diseases like eczema and psoriasis. Walnuts also provide vitamin E, a fat-soluble antioxidant that helps protect cells from free radical damage. Walnuts can be responsible for smooth skin tone, healthy hair, vibrant eyes, and strong bones. These nuts also contain copper, which contributes to hair color. A deficiency in copper can cause changes in the pigment of hair.

10. DARK CHOCOLATE

Dark chocolate is great for your skin as well as your taste buds! Even though chocolate is known to be a “sin” in many diets, it actually contains as many polyphenols as red wine and has potent antioxidant and antiaging properties. Dark chocolate contains plant compounds like epicatechin and gallic acid, which possess antioxidant properties. These antioxiants rid the body of free radicals, prevent cell damage caused by free radicals, and help protect the appearance from signs of aging. Women in studies that have involved drinking cocoa showed an increase in blood flow to skin tissue, with improved skin hydration and reduced roughness. For the best health benefits choose dark chocolate, even though milk or white may be equally delicious, they don’t carry the same health and beauty benefits. Try buying dark chocolate that is at least 60% cacao, and keep portions small to avoid the calories.

Adding these superfoods to your diet will give you the health and beauty benefits to enhance your natrual beauty from the inside out!!

"I am a firm believer that beauty starts with a healthy lifestyle"

Tue, 24 May 2011 12:07:30 -0400

“I am a firm believer that beauty starts with a healthy lifestyle”

- Bobbi Brown

National Bike-to-Work Day

Fri, 20 May 2011 18:20:59 -0400

Sorry SUV’s but today is National Bike-to-Work Day! Even though this might be an impossible task for some, please don’t let it stop you from celebrating! This movement is not only about biking to work, but about creating awareness on the benefits that riding your bike can have on your health and the environment! I want to inspire you to get active and leave the car keys at home!

Looking to shed those extra lb’s?

Riding a bike actually burns about 500 calories per hour. Even if it’s at a moderate pace you are still expending more energy than sitting in your car or on the couch. Biking is a great stress reducer and also targets your lower body for leaner legs and a firmer butt!!

Gas prices burning a hole in your pocket?

I believe the only thing burning should be calories!! While gas prices keep rising and our wallets keep getting smaller, I suggest biking to save money on gas. While riding your bike might not be a option for everyday, it could be if you have a short errand. Pedal your way to a bigger balance!

Worried about global warming?

A good way to reduce your carbon footprint and the amount of carbon monoxide emissions in the environment is to leave your car at home and bust out a bike for your commute. Short errands are the best excuse to pedal around town. Forget the hassle of parking and just enjoy a nice de-stressful ride to and from a local place.

Here are just some of the reasons to enjoy the benefits of biking today and everyday! Who knows you might just be the next Lance Armstrong!