Binge Drinking facts January 24, 2012
Posted by Jackie Keller in Uncategorized.Tags: alcohol, binge drinking, center for disease control, diet, drinking, fitness, health benefits, jackie keller, nutrifit, nutrifitonline, weight
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Everybody knows too much alcohol is not good for you, and scientists continue to study behavior, the brain, genetics and psychology to learn more. Last week alone, the Centers for Disease Control and Prevention released a study on binge drinking and adults. That’s against the background that alcohol can be blamed for at least 80,000 deaths in this country every year. For reference purposes, there is a standard definition for a standard drink, and it is a 12-ounce beer, five ounces of wine or, one shot of hard liquor, an ounce and a half of hard liquor. And those would all include the same amount of alcohol, which would be about 0.6 ounces or 14 grams of alcohol. A “safe” amount for a woman is one drink per day, and for men, 2 drinks per day.
Consider this statement from Dr. Robert Brewer, who leads the Alcohol Program at the CDC:
“Now, as far as the scientific evidence on the – I’m going to call them alleged health benefits of moderate drinking. I would say the jury is still out. And the reason I say that is that the studies that have found beneficial effects from moderate drinking, particularly related to heart disease, are all observational studies and therefore are really subject to a lot of what we would call confounding, that is where they might be other factors in addition to the alcohol or instead of the alcohol that are really resulting in the health benefits that people are attributing to alcohol. And the reality is that people who drink moderately, again, up to say one drink a day for a woman, up to two drinks a day for a man, tend to be very different in a lot of ways than people who don’t drink at all. They tend to have better health habits, more likely to exercise, tend to have healthier body weight, tend, if they have high blood pressure, for the blood pressure to be controlled. So there are a lot of known and suspected risk factors for heart disease that tend to be less common in people who are drinking moderately. So I think one has to be very cautious about ascribing the health benefits, and particularly lower risk of heart disease, among moderate drinkers to the alcohol consumption itself.”
And this, from Dr. Bankole Johnson is a professor and chair of the Department of Psychiatry and Neurobehavioral Sciences at the University of Virginia:
“I think, actually, the data is fairly complex. I think that one of it is to do with the attribution of groups. But I think it is reasonable to say that individuals who don’t drink at all tend to actually seem – or seem to have higher risk factors for cardiovascular disease. Now, the exact mechanisms by which these metabolic changes due to alcohol produce an effect that could lower blood pressure or reduce cholesterol are not well-known or established, and they really need further study!”
Additionally, I just finished listening to a very informative podcast from the Science Friday show on NPR. It aired on 1/16/12012, and is entitled, appropriately enough, Deciphering Mixed Messages on Drinking and Health. The link is www.npr.org/2012/01/16/145305298/deciphering-mixed-messages-on-drinking-and-health.
To diet pill or not to diet pill? January 16, 2012
Posted by Jackie Keller in Uncategorized.Tags: diet, exercising, food, foods, goal setting, goals, health benefits, jackie keller, nutrifit, nutrifitonline, stay healthy, weight, weight loss
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Thinking about diet pills as a way to lose weight this year? Most diet pills fall into the category of appetite suppressants, although there is also the category of fat inhibitors, such as Alli (or Xenical). But the majority of what I see is over-the-counter or prescription appetite suppressants. These primarily work by tricking the body into believing that you are not hungry, by affecting the brain chemicals that affect appetite.
A couple of BIG problems with this approach. First, you cannot live on minimal food with any degree of success for very long. So trying to diet by avoiding food is a real prescription for disaster. You do have to eat to live, and eat well to think well, so finding a way to make a friend with food and have it in your life is critical. Second, these can be somewhat addictive, and you can develop an intolerance to them. So, it takes more and more to have an effect. Third, there are physical side effects that are far from pleasant. The most common include increased heart rate, blood pressure, perspiration, anxiety, insomnia, and thirst. Couple those with constipation, lightheadedness, and inability to concentrate. Terrible for students, really bad for everyone else.
Fat inhibitors also have negative side effects, and the degree to which they affect people varies. Mostly, they can cause gastrointestinal and digestive disorders! Plus, you’re still not learning to live with food. So my advice once again is to find a way to make a friend with food and have it in your life.
Resolutions can be very helpful if… January 3, 2012
Posted by Jackie Keller in Uncategorized.Tags: exercising, fitness, goal setting, goals, health benefits, jackie keller, nutrifit, stay healthy, Tips!, weight, weight loss
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Happy New Year! Are you making any New Years Resolutions? Resolutions can be very helpful if they’re realistic. As a coach, I encourage clients to set SMART goals – goals that are Specific, Measurable, Attainable, Realistic and Timed. As the client sets the goals, he or she also determines the baby steps needed to achieve those goals. Thus, no sweeping, vague resolutions are made, rather concrete, achievable goals.
Are resolutions important? Why or why not? They can be if the maker has strong resolve about keeping them. If it’s merely an exercise designed to satisfy an external pressure, the importance diminishes and the issue can become moot. Studies show that we are most motivated by what is intrinsically important to us – our own self-interest.
What are your tips for making (and keeping) New Year’s resolutions? Setting SMART goals – those that are specific, measurable, action-oriented, realistic and timed is key. By their very nature, these goals or resolutions are achievable. Keeping them involves uncovering the motivation for setting the goals in the first place, and finding ways to keep motivation front and center.
Five tips for how to perk yourself up after a night of drinking December 28, 2011
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We all know New Year’s Eve is right around the corner and that usually drinking champagne or liquor comes with that. But don’t dread the imminent hangover too soon – here are five tips for how to perk yourself up after a night of drinking:
1. Steam clean. Use clean, moist and steamy towels to bathe your face -
alcohol is a diuretic, so replenishing your skin’s moisture is essential
2. Cucumber slices on your eyes. Bags respond beautifully to this little
trick – put slices on your eyes and let nature do the work
3. Parsley is a girl’s best friend. This inexpensive herb is not only loaded with vitamin C, it cleanses your mouth and breath like nothing else. Munch a bunch!
4. Got milk? Try a nice cool glass of fat free milk the morning after. It
will help your body by providing protein, moisture and calcium, which gets depleted with alcohol.
5. Green tea – the real deal. A cup of coffee may help sober you up, but a
cup of green tea will help your body fight the lowered resistance that
comes with drinking!
Some of the less intelligent choices for curing your hangover include, eating a heavy meal (sometimes touted as a way to absorb the alcohol) and taking a pain reliever that contains acetaminophen (like Tylenol), because it can harm your liver. From a beauty standpoint, it’s really best to do the first 5, then sleep. And of course, no “hair of the dog that bit you“, please…it’s the worst thing for a hangover.
Seven tips to Maintain- Don’t Gain, this holiday season! December 18, 2011
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1) Start each day with a good breakfast. Study after study confirms that we eat less over the course of the day if we start with a good breakfast. A balanced approach is generally best – meaning some lean protein (low or fat free dairy or eggs), with a reasonable portion of high fiber, complex carbohydrate (whole grain toast or cereal), and a serving of fruit or vegetable. And DRINK A GLASS of WATER with breakfast, even if you have coffee or tea. Your body is in a state of dehydration from the night of sleep.
2) Anticipate upcoming events. If you know about an event ahead of time, you have a much better chance of planning for making proper choices around the event. If it’s a meal out, try to look up the menu before you get to the restaurant. Avoid the dessert section of the buffet entirely – load up your plate with the least processed vegetables on the buffet. Look for simple proteins – the more plain, the less likely to be bathed in fat of some kind. Choose fish if available, and don’t go HUNGRY. If you fill your first plate with salad, skip the dressings if they’re creamy and opt for vinegar or lemon wedges instead.
3) Plan out your meals for the week (in general) – it’s the key to staying in control. We tend to make the poorest choices when we’re too hungry, too tired or too stressed out to think about what we’re eating. If you plan your week, allowing for some flexibility but having a written meal plan in hand, you’ll have a far better chance of eating healthfully.
4) Remember to incorporate plenty of vegetables and fruit daily. Aim for 3-5 servings of fruit, 5 servings of vegetables.
5) Our sense of thirst is pretty insensitive – most of us are in a state of dehydration & don’t realize it! Make sure that you’re drinking at least 8 glasses of water daily, or 2 liters. One glass of water every 2 hours! Our sense of thirst is fairly dull, and easily mistaken for hunger. That’s why I recommend that you drink before, during and after meals. And if you think you’re starving, drink a glass of water before you eat. You’ll be more likely to eat less, and only what you need, if you’re not trying to get all of your moisture out of food.
6) Make sure you get plenty of sleep. Not only do you eat less if you’re well-rested, but you make better decisions overall. Your judgment can easily become impaired if you’re sleep deprived, so you may default to sugary foods to get an immediate rush of insulin. The problem is that you crash quickly from this kind of eating.
7) Be accountable to someone other than yourself. Involve a trusted friend in your Maintain – Don’t Gain plan. Daily check ins are usually very helpful for staying on track, whether it’s via phone, Facebook or email. Scheduling a face-to-face activity that’s not focused on eating is good – so hiking, walking, bowling, gardening or whatever active recreation is interesting is healthy. Making a game or challenge is helpful for some, discouraging for others. But tracking progress is good for everyone – helps you gain perspective on where you started and how far you’ve come.
Top Ten Healthy Holiday Foods December 10, 2011
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No reason to dread the holiday festivities – holidays are a time for celebration, whether you’re eating alone or with a group! Here’s a guide to some of the best choices that are abundant at this time of year. Turkey is always a good choice, but it’s what you eat with it that determines the overall nutritional value of the meal – after all, one cannot live by turkey alone!
Raisins: Cholesterol and fat free, rich in fiber, anti-oxidants, potassium, calcium and B Vitamins, raisins are a satisfying alternative to holiday candy. Try them on their own or with a little dark chocolate – you can easily put together your own simple trail mix using natural almonds, dark chocolate chips and raisins!
Pumpkins: Okay, we know that your holiday dose of pumpkin will probably come served in a pie and along with plenty of butter, eggs and cream. However, there is enough nutrition in pumpkin to make it worth mentioning here. Pumpkins are an excellent source of Vitamins A, C, B6, potassium, selenium and iron and even your standard pumpkin pie is better for you than just about any other pie or sugary dessert you’re likely to encounter this season. Try making your pie with fat-free half and half and some trans-fat free light margarine or try it mashed like potatoes for a yummy side. Stored in your garage or other cool place, pumpkins will keep for several weeks without refrigeration.
Cranberries: This tart cousin of the blueberry is so nutritious you might want to consider eating it all year round. Cranberries are full of antioxidants, Vitamins C and K, improve blood vessel function and improve the cholesterol profile (HDL versus LDL). There is also some promising research that shows cranberries act as a probiotic and prevent the formation of tumors. Buy some extra bags now while they’re seasonal, and freeze them for inexpensive and easy access all year around!
Sweet Potatoes: This homely little root is also one of nature’s most nutritious vegetables. The sweet potato is an excellent source of Vitamins A, C, B6, potassium, copper and iron. We mash ours with a little almond milk, NutriFit Certainly Cinnamon Salt & Sugar Free Spice Blend, some trans-fat free light margarine and little brown sugar for a delicious and healthy holiday dish!
Nuts: Rich in Omega fatty acids and high in fiber, nuts like walnuts, almonds and pecans make a great snack for the holidays and are a healthy alternative to sweets. I encourage you to serve a bowl of nuts in the shell, along with a nutcracker, at your holiday party. In the shell means it’s unprocessed, and it’s a fun way to snack. Plus, the time spent getting the nuts out of the shell means less time spent filling up on snacks. Studies show that eating nuts regularly reduces the risks of many diseases like diabetes, coronary disease and dementia. Nuts in the shell require no refrigeration and store easily all year around.
Red Wine: Who said healthy couldn’t be fun? Nothing says festive like a glass of good cheer and if you choose to imbibe over the holidays why not make it a glass of red wine? Red wine is a heart healthy alternative to other cocktails, rich in flavonoids and antioxidants, red wine improves the cholesterol profile (HDL versus LDL) and prevents plaque formation in arteries. You’ll want to limit your consumption however, drinking more than two servings a day seems to reverse any health benefits you might have received otherwise.
Wild Rice: On its own, or served as part of a rice medley, wild rice is actually a marsh grass that is native to North America. Wild rice is higher in protein than most other grains, is a good source of fiber and is high in Vitamins B3, folic acid, potassium, magnesium and calcium. There are several blends of wild and other whole grain rice available in most markets.
Dark Chocolate: Not just tasty, dark chocolate seems to have some heart healthy benefits. Dark chocolate is rich in antioxidants (containing eight times as many as found in strawberries) and polyphenols that seem to lower blood pressure and improve the cholesterol profile (HDL versus LDL). It also contains Oleic Acid a healthy monounsaturated fat that is also found in olive oil. And let’s face it, for most of us; eating dark chocolate makes us feel good which is probably due to the serotonin that it contains. It’s even better for you when paired with other heart healthy treats like walnuts, almonds and raisins. If you’re looking for a sweet treat at the holidays, choose dark chocolate.
Leafy Greens: For many cultures greens like mustard, kale, spinach or collards are a traditional New Year’s dish as well as a nutritional powerhouse, often eaten along with black-eyed peas to bring luck and prosperity in the coming year. Try your leafy greens steamed, tossed in a salad, pan wilted or as an ingredient for dips. No matter how you prepare them, it’s tough to beat the nutritional punch that leafy greens deliver. Pound for pound they are quite possibly the most nutrient rich of any food and all are rich in Calcium, Iron and potassium as well as Vitamins K, C and E and oxalates.
Broccoli: Almost ubiquitous at holiday gatherings, whether it’s on a veggie tray or served as a side dish, load up on broccoli which is chock full of potent, cancer-fighting compounds as well as being rich in Vitamins A, C, K and folic acid. Here’s one side, or snack, you can feel good about when you’re going back for seconds!
NutriFit Salt & Sugar Spice Blends are available through our online store at nutrifitonline.com. This holiday season, we’re donating five percent of net sales to charity – so help us help others by purchasing these wonderful seasonings today. They make great, inexpensive holiday gifts, and your friends and family will thank you all year long as they enjoy the six great blends that I’ve designed!
Post Thanksgiving check-list November 26, 2011
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After the party’s over, it’s time to get down to getting through the rest of the holidays without doing yourself in. I like to call this the “Maintain, Don’t Gain” time of year.
1. If you’ve made the traditional version of mashed potatoes, sweet potatoes, stuffing, gravy and pumpkin pie – think about who in your family needs that food more than you. Drawing a blank? You can put the food in food-safe containers (like the sandwich containers that are designed to be semi-disposable) and drive them to your local food pantry or street corner where homeless people beg for food. While healthy versions of these dishes can be created, it’s too late to do so now (if you already have unhealthy leftovers), so rather than eat them yourself, either give them to a grateful neighbor or family member, or toss them out. Full fat cheese or dips and fiber-free crackers and chips belong in the same category,
2. Leftovers that you can repurpose into healthy versions include turkey and vegetables (unless they were cooked in butter). There are endless salads and stir fry dishes that can be created with bits of both, or even a turkey pot pie (using brown rice and egg white as a crust). Make a meal plan for whatever you can use up healthfully. If you have a menu thought out that actually incorporates these items, they’re much more likely to get used up in a rational manner.
3. Drinking your calories is just as bad as overeating. Start this period off right by committing to drinking at least 2 glasses of water for every glass of wine or alcoholic beverage that you drink at dinner or a party. That’s in addition to the 8 glasses that you should be drinking daily. Let’s face it, there’s only so much liquid you can hold, so if you make that bargain with yourself before the start of an evening or event, you’ll be far less likely to consume excess beverage calories.
4. Eat a healthy, well-balanced breakfast daily. This is especially important at the holiday time of year, as it’s much more unlikely that you’ll overeat during the day if you’ve started it right with a good, satisfying breakfast.
5. Make a point to incorporate vigorous activity daily – structured or functional exercise – don’t let the day end without some form of activity. Even if it’s 15 or 20 minute intervals (walking, taking the stairs). Add that up and you’ve got over an hour a week of exercise, which wakes up your body, your brain and helps keep your stress at bay. This can greatly help “curb the insanity” that starts just after Thanksgiving!
Turkey for all this Thanksgiving! November 21, 2011
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Looking for a creative way to get turkey onto all plates this holiday season? Here are some good ideas for incorporating turkey for the most finicky of all eaters!
1. Incorporate turkey into a filled pasta dish, like manicotti or shells or mince and mix with ricotta cheese, which “disguises” it well!
2. Mince and bind turkey in a mixture with egg whites, whole wheat bread crumbs, diced onions and seasonings – it makes a great croquette.
3. Cut turkey into small cubes and mix with chopped apples, grapes, celery, and jicama, and dress with a reduced fat or fat free mayonnaise – it makes a delicious pita pocket sandwich.
Home for the Holidays? Are you hosting Thanksgiving this year? November 14, 2011
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If your family is spread out like mine, Thanksgiving and the December holidays represent a time when most of us gather at someone’s house to share stories about our lives and our year. Food abounds, libations flow, and resolve can go right out the door! Here are some great recipes that can expand to accommodate any size group…and some tips to minimize the “damage” that can result from holiday excess!
Sweet Potato Cinnamon Scone
Servings: 10 Serving Size: 1 scone
Ingredients:
1 cup white whole wheat flour
2 tsp. baking powder
½ tsp. salt
1 tsp. NutriFit™ Certainly Cinnamon Salt Free Spice Blend*
1 tsp. sugar
1 cup sweet potatoes, cooked and mashed
3 tbsp. trans-fat free, lite margarine, melted
Directions:
1. Grease a baking sheet; set aside. Preheat oven to 375F.
2. Sift flour, baking powder and salt into a medium-size bowl; stir in sugar.
3. In a large bowl, thoroughly mix potatoes and 1 ½ tbsp. margarine with fork. Add dry ingredients and mix to form a soft dough.
4. Turn out onto floured surface. Roll out with a floured rolling pin and make a round about ½ ” thick.
5. Cut into rounds. Place 1 to 1 ½ ” apart. Brush tops with remaining margarine.
6. Bake 20 minutes or until light brown.
Harvest Turkey Stew
Servings: 4 Serving Size: 1 ½ cups
Ingredients:
1 spray Canola oil cooking spray
1 lb. turkey breast, cut into 1″ pieces
2 tsp. NutriFit™ French Riviera Salt & Sugar Free Spice Blend*
1 medium onion, chopped
3 large firm-ripe tomatoes, chopped
3 large carrots, thinly sliced
1 large potato, peeled and diced
1 cup reduced sodium turkey broth
1 cup tomato juice
1 tbsp. dry red wine
1 tbsp. Worcestershire sauce
2 medium zucchini, coarsely diced
Directions:
1. Spray a wide 4 to 5-quart pan with cooking spray. Cook the turkey breast, seasoned with the Riviera blend, with the onion over medium heat, stirring often, until the turkey is no longer pink and the onion is soft but not browned.
2. Stir in the tomatoes, carrots, potato, broth, tomato juice, wine, and Worcestershire sauce. Increase the heat to medium-high and bring to a boil; reduce the heat, cover and boil gently for 20 minutes.
3. Add the zucchini and cook, uncovered for 5 minutes more.
Pumpkin and Squash Risotto
Servings: 6 Serving Size: 1 cup
Ingredients:
3 cups pumpkin, peeled and cubed
1 cup squash, peeled, and cut into 1″ cubes
1 tsp. NutriFit™ Mediterranean Salt & Sugar Free Spice Blend*
3 cups fat free, reduced sodium vegetable broth
1 tbsp. extra virgin olive oil
2 cups onion, finely chopped
1 clove garlic, minced
1 cup short grain brown rice
¼ cup dry white wine
2 tbsp. parmesan cheese, grated
2 tbsp. fresh parsley, minced
¼ tsp. salt
¼ tsp. white pepper
Directions:
1. Sprinkle pumpkin and squash with the Mediterranean Spice Blend. Steam, covered, for 15 minutes or until tender; set aside.
2. Bring broth to a simmer in a saucepan (do not boil). Keep warm over low heat.
3. Heat a large saucepan with cooking spray; place over medium heat until hot. Add onion and garlic; sauté 5 minutes. Add rice; sauté 1 minute. Add wine; cook 1 minute or until liquid is nearly absorbed, stirring constantly.
4. Add warm broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 18 minutes total).
5. Stir in squashes; cook 2 minutes or until thoroughly heated. Remove from heat; stir in cheese and remaining ingredients. Serve immediately.
Green Bean, Corn & Roasted Chile Salad
Servings: 6 Serving Size: 1 cup
Ingredients:
1 large Anaheim Chile pepper, seeded and diced
2 cups green beans, trimmed, cut crosswise into thirds
2 cups corn kernels
2 cups fresh spinach, well washed and ribs removed
1 cup cherry tomatoes, halved
3 tbsp. green onions, thinly sliced
2 tbsp. cilantro, finely chopped
Directions:
1. Place chile on a foil-lined baking sheet, broil 10 minutes or until blackened, turning occasionally. Place in a zip-top plastic bag, seal. Let stand 15 minutes. Peel and cut in half lengthwise. Discard seeds and membranes, chop.
2. Steam green beans, covered, 5 minutes or until crisp-tender, grain. Rinse with cold water, drain well.
3. Combine chopped chile, beans, corn, chopped spinach and tomatoes. Toss with Lime vinaigrette-style dressing, green onions and fresh cilantro.
Chunky Cranberry Spread
Servings: 250 Serving Size: 2 tbsp.
Ingredients:
5 lb. fresh whole cranberries
1 (6 oz.) apricot spreadable fruit
3 lb. Neufchatel (reduced fat) cream cheese
2 (12 oz.) can frozen white grape juice concentrate
3 lb. fat free cottage cheese
Directions:
1. Wash cranberries well. Put in a microwave safe bowl and add the apricot preserves. Cover with plastic wrap and heat on high for 2 minutes. Let cool
2. Process cottage cheese until completely smooth.
3. Sweeten with grape juice concentrate.
4. Add fruit to creamed cottage cheese.
5. Process using pulsing technique until coarsely chopped.
*NutriFit’s Salt & Sugar Free Spice Blends can be purchased online at www.nutrifitonline.com
or by calling 310.473.1989. For more information on Jackie Keller, visit www.jackiekeller.com.
November is National Diabetes Awareness Month November 4, 2011
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Worried about diabetes? November is National Diabetes Awareness Month. You can prevent or delay the onset of type 2 diabetes through a healthy lifestyle.
Before people develop type 2 diabetes, they almost always have “prediabetes” —blood glucose levels that are higher than normal but not yet high enough to be diagnosed as diabetes. There are 57 million people in the United States who have prediabetes. Recent research has shown that some long-term damage to the body, especially the heart and circulatory system, may already be occurring during prediabetes.
Who is at Greater Risk for Type 2 Diabetes?
• People with impaired glucose tolerance (IGT) and/or impaired fasting glucose (IFG)
• People over age 45
• People with a family history of diabetes
• People who are overweight
• People who do not exercise regularly
• People with low HDL cholesterol or high triglycerides, high blood pressure
• Certain racial and ethnic groups (e.g., Non-Hispanic Blacks, Hispanic/Latino Americans, Asian Americans and Pacific Islanders, and American Indians and Alaska Natives)
• Women who had gestational diabetes, or who have had a baby weighing 9 pounds or more at birth
Change your diet, increase your level of physical activity, maintain a healthy weight…with these positive steps, you can stay healthier longer and reduce your risk of diabetes.
If you have questions or would like more information about this topic, or any other nutrition or wellness topic, please don’t hesitate to contact me – as your wellness coach, I’m here to help you achieve your optimally healthy lifestyle!
Here are some great, easy-to-make recipes that along with exercise can help you ward-off diabetes and manage your blood sugar, without compromising flavor or convenience. (more…)
