To Supplement or not to Supplement – That is the Question!

As I took my multivitamin pill this morning, I remembered that February is National Heart Month, and March is National Nutrition Month! You may have read about a recent study that showed that multivitamin use in older women did nothing to prevent common cancers, and that many popular supplements did not reduce the risk of heart disease or stroke. While for some that might be translated to, “ no need to take vitamins”, in my opinion it means, “vitamins can’t guarantee good health”. All the more reason to take care that your diet includes plenty of nutritionally dense foods.

But consider this argument for taking a daily multivitamin: even the most diligent and careful eater can find it a challenge to construct a perfect diet on a consistent basis. For that reason, a simple, inexpensive and well-rounded vitamin pill is an easy way to have peace of mind. The fact remains, though, that our body loves truly good-for-you food, and rewards us with robust health when we feed ourselves with care.

NutriFit in the News!

Interested in some of the tips Jackie gives readers in magazines? Check out the following already published pieces:

Cosmopolitan: February 2009 issue, page 196: Q & A: “I’m 30, and I seem to gain weight more easily than I did in my 20s. Why?” Blame your metabolism, which naturally slows a bit once you hit your 30s. Also, lifestyle changes that make you more sedentary as you age can lead to pound creepage, explains nutritionist Jackie Keller, founder of the meal delivery service NutriFit.”

CNN health.com (December 9, 2008) and Health magazine December 2008: Celebrity diet tricks that work (and two that you should avoid) by Hallie Levine Sklar:.”L.A. nutritionist Jackie Keller tells clients like Charlize Theron to pile their plates high with asparagus and green beans. “They’re high in filling fiber, but less likely to expand in your stomach”.

Harper’s Bazaar Best of What’s New (August 2008) Get a Better Body in 2 Weeks: “an intelligent approach to steamlining your diet is just as effective, says L.A. nutrition expert Jackie Keller…plus, if you’re eating real food, you can think, exercise and be around people while dieting.” “Never cut out carbohydrates completely, explains Keller. If you don’t have a sustained energy source, your body will burn muscle for energy”.

Jackie Weighs In…on sleep.

… Getting enough sleep! Jackie Keller, nutrition expert and certified & licensed wellness coach, responds to a study released last week in the Journal of the American Medical Association which reveals that adults who got just an hour more sleep daily than those sleeping an hour less were 33% less likely to be susceptible to ailments that can lead to heart disease. Now, Jackie reveals the best foods to help you sleep, the best nutrients to consume throughout the day to ensure quality shut-eye, as well as the homeopathic sleep aids that will send you straight off into dream land.

What to eat to help you sleep:

- Jackie says consume two servings of dairy-rich foods daily, like nonfat yogurt and milk, that contain tryptophan, an amino acid that has been shown to affect the part of the brain that governs sleep (Tryptophan is then converted into serotonin, which then is converted into melatonin – both of which make you feel relaxed and ready to sleep)
- According to Jackie, there are some minerals, like copper and iron, that can affect sleep if consumption is inadequate
- Eating shellfish (like 20 small steamed clams, as an example) works to fulfill one’s need for both copper and iron, as do lentils, nuts and whole grains.
- Magnesium is another mineral that’s essential for good sleep. Good sources of magnesium include dried beans, green leafy vegetables, soybeans, pumpkin seeds, and almonds.
- B vitamins, says Jackie and also help regulate many amino acids and Vitamin B is also found in lean meat and canned tuna.

Best Idea for a Bedtime Snack:

Jackie’s top picks for bedtime snacks are whole grain graham crackers and a small glass of nonfat milk. According to Jackie, putting a small amount of food into your stomach, like this high in fiber snack at night, draws blood into the gastrointestinal tract and away from the brain. Drawing blood away from the brain makes you sleepy.

Sweet dreams and please let me know if you have any questions or would like to chat with Jackie for any upcoming stories.

Helpful Holiday Reminders

Finding the time to exercise can become an additional stress during the holiday season. Use every opportunity to incorporate exercise in your everyday tasks.

* Forget about trying to find a parking space close to the mall or shops. Park a distance from the entrance and walk. When you are overloaded with packages, walk back to your car and put them in the trunk; then go back for more shopping.

* Make it a habit to use the stairs instead of the escalators or elevator.

* Take a walk (bring the family along, too). Enjoy the holiday decorations and festivities during this time of the year.

Holiday Survival Guide – Top 10 Health Tips

You can enjoy this holiday season with these healthful tips, and continue winning at the weight loss game! Here are some helpful hints to guide you as you enter this challenging time of year.

1. Don’t skip meals – especially breakfast. Studies after study shows that those who eat a complete balanced meal in the morning eat fewer, and better quality calories throughout the day. Not only does it provide a psychological boost to anyone trying to lose weight, but also by starting the day off with the right foods, you’ll be less inclined to ruin your efforts later.

2. Never arrive hungry – tempting foods are a lot harder to resist when you’re hungry and your blood sugar is low. Eat something on the way to your event, be it string cheese or a dozen almonds and a piece of fruit, half of a peanut butter sandwich, or whole grain crackers and cottage cheese or yogurt. Your willpower will soar while your resolve to resist stays in place.

3. Portion control is paramount – eliminating certain foods entirely may be extremely difficult. If you can’t resist your favorite food, do the next best thing: eat a small portion and limit yourself to that. But, eat it AFTER you eat the food you .

4. Stay focused on fitness – finding the time to exercise can cause additional stress during the holiday season. Make it a habit to use the stairs, take walks during your lunch breaks, park far away from the mall entrance when shopping, and do stretches and simple calisthenics in your bedroom any time you have just a few minutes to add in something active. Twenty minutes of daily exercise is all you need to help keep your metabolism on track, 30 minutes is better, but anything you do is better than nothing.

5. If you must order a drink, make it red wine or a wine spritzer (wine with club soda). Always have a glass of water in the other hand, and while you’re at it – hold your alcoholic drink in your non-dominant hand and your water chaser in your dominant hand. You’ll drink more water, and eat less food (as both hands are occupied) Make a bargain with yourself to drink 2 waters for every alcoholic beverage. There’s only so much liquid you can hold!

6. If you receive holiday gifts of unhealthy food, donate them to a needy person or homeless shelter. Don’t keep them around the house.

7. Drink plenty of water – stay well hydrated. You will look and feel better. Drink before you eat, as the thirst mechanism isn’t very sensitive, and thirst can often be mistaken for hunger.

8. Almonds, peanuts, walnuts and pistachios are all rich in vitamins and antioxidants. They contain healthy fats that will satisfy you and improve your health. Have ½ ounce as an afternoon snack and it’ll help you manage your dinner appetite. Weigh out 5 portions and have them bagged up and ready to eat in your desk drawer, purse or briefcase.

9. Don’t isolate yourself – instead, eat your meals and go out for the social gatherings that make the season festive! If you feel awkward about attending without eating, order a small salad or fruit appetizer, or if at a buffet, eat raw vegetables or fruit.

10. Dark chocolate contains less sugar, and more healthful flavonoids, than other chocolates. If you can’t resist the box of chocolates, pick one plain dark square and enjoy!

Nutrition Expert Jackie Keller Reveals Healthy Halloween Choices for the Whole Family

HARRIS SHEPARD PUBLIC RELATIONS
PRESS RELEASE

CONTACT:
Harris Shepard
Harris Shepard Public Relations
310.277.0437/eleaf@harrisshepard.com

Nutrition Expert Jackie Keller Reveals Healthy Halloween Choices For the Whole Family

Say “boo” to too much sugar, fat, and calories! Nutrition expert Jackie Keller provides Halloween revelers with a nutritious option for the season: her Pumpkin Hummus loved by Katherine Heigl, Tia Carrere and Ginnifer Goodwin. Whether at home waiting for trick-or-treaters, sending the kids off to school with a festive snack, or attending a costume party this season, Jackie helps every ghost or ghoul make a smart snack decision.

“This Halloween, avoid the extra calories and fat found in traditional seasonal dishes, like pumpkin pie and cookies, and look to a more nutritious option that everyone can enjoy,” says Jackie, who has worked with numerous A-listers including Jessica Alba, Charlize Theron, and Reese Witherspoon. “My pumpkin hummus is a healthy, high protein recipe to serve at Halloween parties or take with you wherever the season takes you!”

Jackie’s Pumpkin Hummus Recipe
2 tbsp. sesame tahini
2 tbsp. lemon juice
1 tsp. NutriFit Rockin’ Moroccan Salt Free Spice Blend
1 tbsp. vegetable broth
1 ea. garlic, minced and pressed
2 tbsp. Italian parsley, finely chopped
2 cups canned pumpkin puree
½ tsp. sea salt

1. Place tahini, lemon juice, spice blend, broth, garlic, pumpkin and salt in a food processor, and process until smooth.
2. Add parsley, pulse until blended. Taste for seasoning.
3. Garnish with pumpkin seed kernels, if desired.

For more information on Jackie Keller or NutriFit, please visit www.nutrifitonline.com.

###

Some quick tip solutions to some common weight loss obstacles

How would you answer the question, “My biggest obstacle to losing weight is…?
If you answered any of the following, you’re not alone:

1) Stress, or the stress of handling difficult situations
2) Getting enough sleep
3) Finding the time to exercise and/or sticking with it
4) Battling cravings or a “sweet tooth”

Here are some quick tips to help you through these life circumstances. Not surprisingly, the solutions sound simplified, but are quite effective! Give these suggestions a try:

Eating small meals throughout the day helps keep blood sugar levels constant. This helps even out your moods, and leaves you better equipped to handle most any situation. So does regular exercise. It increases blood flow to the brain and throughout the body, improving your brain’s ability to process information and sensory system. Dehydration leads to fatigue, so stay well hydrated to avoid a response that is triggered by fatigue and irritation. Eating consistently also helps to minimize cravings. If you deny yourself all sweets, you may set yourself up for failure. A small piece of dark chocolate (1 oz) can go a long way towards staving off a binge.

Optimal sleep comes when the body is fatigued and the mind is at rest. Try to fall asleep in bed, rather than on the sofa. If you’re thinking about your day or watching TV when you fall asleep, your sleep may be disturbed and uneven. Avoid eating foods that make you uncomfortable just before going to bed, and allow ample time for your meal or bedtime snack to digest. Try drinking herbal tea an hour or so before you go to sleep to help you relax.

Plan your exercise or activity each morning as you brush your teeth. Prepare yourself by setting out appropriate clothing for the activity, such as walking or running shoes. Make it as important as any other appointment that you set for yourself.

More Good Foods Gone Bad

Even good foods can cause havoc in your life. Here are a few to watch out for.

Check out Jackie’s comments on DietDetective.com from this past Tuesday- October 14th, 2008.

Food: Dried fruits.

Problem:Exaggerate symptoms of candida and other yeast-feeding infections.

What Happens: According to Jackie Keller, founder of NutriFit and author of Body After Baby: A Simple, Healthy Plan to Lose Your Baby Weight Fast (Avery/Penguin, 2006), “Dried fruits are a concentrated source of naturally occurring fruit sugars that can exaggerate symptoms of candida and other yeast-feeding infections.” Candida albicans is a type of yeast-like fungus that inhabits the intestines, genital tract, mouth, esophagus and throat. Under normal conditions, this fungus lives in healthy balance with the other bacteria and yeasts in the body; however, certain conditions can cause the bacteria to multiply out of control. This can, in turn, lead to a weakened immune system and an infection known as candidiasis. “There are a host of candidiasis symptoms that vary from person to person and can include, but are not limited to, constipation, diarrhea, colitis, abdominal pain, headaches, memory loss, mood swings, prostatitis, persistent heartburn, severe itching, bad breath, and kidney and bladder infections. The disorder is often misdiagnosed, since there are so many symptoms,” says Keller. Symptoms often worsen after consumption of foods containing sugar and/or yeast, including all forms of fruits and grains.

How Much Do You Have to Eat? “Everyone is different, so it’s impossible to generalize, but I would think that since a ‘normal’ serving size is [about 1 ounce], having any more than twice what a serving size is supposed to be is having too much,” adds Keller.

1-2-3 Quick n’ Useful Tips

1) Leave the dishes!
Trying not to overeat? After you finish your meal, leave the empty container & dirty dishes in sight. They provide visual cues so you won’t forget how much you’ve eaten.

2) Starting your day with Starbucks?
Skip the “whip” and save about 150 calories and half the daily allowance of bad fat.

3) Check the label!
When choosing artificially sweetened drinks, desserts, & goodies, steer clear of any that contain the poorly tested artificial sweetener acesulfame potassium.

Playing “Celebrity Chef” for Flavors of L.A.

Last weekend I got to put on my purple chef’s coat and play “celebrity chef” for a charitable event at the beautiful Ritz Carlton Hotel in Marina del Rey. The occasion was my second annual Flavors of L.A. benefit for the American Liver Foundation. It was great fun, cooking “live” for my table of guests – and everyone was thrilled with the deliciously healthy menu! We served a Seafood Cobb (lobster, crab and scallops surrounded by thin avocado slices, dressed with lemon vinaigrette); Fresh Spiced Pineapple with Turkey Sausage; an Heirloom Tomato & Goat Cheese salad; Wild Fresh Halibut with our new French Riviera Salt Free Spice Blend, served with Summer Succotash and Wild Rice; and the dessert was Apricot Rum Balls drizzled with bittersweet chocolate ganache served in a dark chocolate shell. YUM!