8 Amazing Benefits of Breastfeeding for Babies [Infographic]

In honor of World Breastfeeding Week, I thought I'd share a special infographic with you highlighting only a few of the amazing benefits of breastfeeding for babies.  I'm definitely an advocate for breastfeeding and want to do my part in bringing awareness to this natural, healthy feeding practice for infants.  If interested, please check out my previous posts on this topic:  Breastfeeding: A Moral Decision?, Breastfeeding: What are the Benefits for Baby?,  Breastfeeding: How Does it Benefit Mom?, and Breastfeeding: Sticking with it.   Without further adieu, here's the infographic. Please feel free to share with proper credit.

How do you bring awareness to and support breastfeeding?  

Amazing Benefits of Breastfeeding for Babies - Copyright 2014 - Michelle Loy, MPH, MS, RDN, CSSD

Amazing Benefits of Breastfeeding for Babies by Michelle Loy, MPH, MS, RDN, CSSD is licensed under a Creative Commons Attribution-NonCommercial 4.0 International License.
Based on a work at nutritionandwellnessbytes.blogspot.com.

10 Interesting Facts About Registered Dietitian Nutritionists [Infographic]

Happy Registered Dietitian Nutritionist Day 2014!  In honor of all of the hard-working RDN's out there, please enjoy this infographic of 10 Interesting Facts About Registered Dietitian Nutritionists.

Feel free to copy, distribute, and reprint unaltered versions for non-commercial/educational purposes with proper credit.

Thank you and Enjoy!

10 Interesting Facts About Registered Dietitian Nutritionists [Infographic]

10 Interesting Facts about Registered Dietitian Nutritrionists [Infographic] by Michelle Loy, Go Wellness is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.
Based on a work at www.gowellnessco.com.
Permissions beyond the scope of this license may be available at nutritionandwellnessbytes.blogspot.com.

Health Food Imposter #13: Frozen Yogurt

Does frozen yogurt deserve its health halo?  - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Health Food Imposter #13:  Frozen Yogurt
Over the last few years, the rise of the FroYo has been occurring with the growing popularity of frozen yogurt shops and frozen yogurt products on grocery store shelves.  People seem to be flocking to frozen yogurt as a healthier alternative to ice cream, but unfortunately, in some cases, it may not be all that we believe it to be.

• While frozen yogurts are generally lower in fat and calories than their ice cream cousins, it doesn't mean they are "low calorie".  For example, I decided to compare Ben and Jerry's Cherry Garcia FroYo with their Cherry Garcia Ice Cream.  The ice cream has 240 calories and 13 grams of fat per 1/2 cup serving while the FroYo has 200 calories and 3 grams of fat per serving.  So yes, the frozen yogurt is lower in calories and fat.  However, it is not technically a "low-calorie" food since it does not contain less than 40 calories per serving required by federal labeling guidelines.  Add some less nutritious toppings, like cookies or candy, and you're tacking on a lot of extra low-quality calories and ingredients, too!  

• Frozen yogurt may generally be lower in fat than ice cream, but it is not necessarily lower in sugar.  In fact, using the Cherry Garcia example again, the frozen yogurt actually contains 1 more teaspoon of sugar than the ice cream, 27 grams vs 23 grams per half cup respectively.  While some of the sugar in frozen yogurt is naturally occurring from the yogurt itself, much of it is added in the form of sweeteners, like sugar, corn syrup, high fructose corn syrup, and dextrose.

• Another reason people turn to frozen yogurt is for the proposed probiotic health benefits.  Because frozen yogurt falls under a different product classification than regular yogurt, it does not have to meet the same standards in terms of the production and final product as regular yogurt.  Unfortunately, not all frozen yogurts contain live and active cultures, which means they do not confer the health benefits associated with probiotics.  In some cases, the yogurt is heat-treated during the production process thereby diminishing the benefits from the probiotics.  Frozen yogurts also may not contain the amount or variety of probiotic strains as some regular yogurts do, and this may affect the potential health benefits as well.  

• Frozen yogurts may still contain other questionable ingredients, such as artificial colors, flavors, or sweeteners, that many people are now trying to limit or avoid. For instance, some fruit-flavored frozen yogurts do not actually contain any real fruit in them.  So the health benefits of the real fruit are lacking in many of these frozen yogurt products.  

A better alternative?
Consider frozen yogurts a treat like ice cream.  Enjoy it occasionally, but it's best not to consider it a nourishing everyday meal or snack.  There are higher quality frozen yogurts available.  To make the best choices, read the Ingredient Lists and Nutrition Facts for products on grocery shelves and check out the nutrition information online for versions from yogurt shops.  Look for frozen yogurts with simpler ingredient lists that also include live active cultures.  When opting for FroYo from yogurt shops, stick with healthier toppings, like fresh fruit and nuts, rather than cookies or candy, and consider portion size, especially with self-serve spots.

If you enjoyed this article, please "like" it, "pin" it, and share it!  

4 keys to staying well during cold and flu season

Image Credit:  William Brawley (Flickr)

We're smack dab in the middle of cold and flu season, and I'm sure that you'd like to avoid catching the bug, right?  Aside from practicing good hygiene, there are four key lifestyle behaviors that have been determined to be true guardians of health during this time of year.  Practice these behaviors and you'll better protect yourself from the misery of cold and flu season.

Eat enough nutrient-dense, immune-supportive foods.
One of the first lines of defense against cold and flu season starts in the grocery cart.  Make sure that you're including plenty of nutrient-dense, immune-supportive foods that will bolster your immune system.  What foods are these?  Eat fish for vitamin D, which helps regulate the immune system.  Include a variety of produce, especially citrus fruits, cruciferous vegetables, winter squash, and dark leafy greens, for immunoprotective vitamins A and C.  Also be sure to incorporate high quality meat and dried beans for protein, iron, and zinc, which help the immune system function at its best.  For more information on foods that support a strong immune system, check out this blog post that I wrote last year.

Get 7-9 hours of sleep every night.
When we sleep, the body's immune system recharges.  The release of infection-fighting cytokines from the immune system surges during sleep.  When we are sleep-deprived, the levels of cytokines and other immune-supportive cells in the body declines.  In fact, one study found that individuals who slept less than seven hours each night were nearly three times more likely to develop colds than those who slept at least eight hours or more.  So make sleep a priority!

Manage stress effectively.
Short-term, long-term, real or perceived, the body does not discriminate against the type of stress we experience.  When we experience stress, a cascade of biochemical reactions that lower the body's immune function begins.  When stress becomes chronic, the immune system becomes weaker.  While we cannot completely eliminate all sources of stress, we certainly can find ways to better manage it.  In fact, relaxation actually boosts certain activities of the immune system, including sending more infection-fighting cells into action in the bloodstream.  Remember that relaxation is not necessarily 'doing nothing', but rather, it is a learned behavior.  For more tips on managing stress effectively, check out this  advice from the American Psychological Association.

Perform at least 30 minutes of moderate-intensity exercise on 5+ days of the week.
Studies have found that exercise may boost the number and function of certain cells of the immune system.  Investigators also believe that exercise enhances the transport of these cells throughout the body making them more effective at eradicating the bacteria and viruses responsible for the cold and flu.  One study detected a 46% lower frequency of colds for participants that exercised at least 5 days a week compared to those who were sedentary.   Another investigation observed that women who performed 45 minutes of moderate-intensity activity 5 days a week experienced 50% fewer colds than women in the control group who stretched daily.  While getting enough exercise is essential, keep in mind that performing prolonged or intense exercise can actually depress the body's immune system.  If you participate in these types of activities, such as marathons or ultra-endurance events, adequate recovery time is vital and make sure to practice the other lifestyle behaviors listed above.

What are your best strategies for practicing these behaviors?  What behaviors would you add to this list?  

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3 reasons to make physical activity a priority during the holidays

Commit to be fit this holiday season.  Photo credit: o5com via Flickr

Congratulations on surviving yet another post-Thanksgiving food coma.  If you are one of those people who finds it hard to get back on track with eating and physical activity after said food coma, then I challenge you to consider moving one thing to the top of your to-do list this holiday season.  That thing is physical activity.  I see physical activity as a gateway health habit.  When people let it slide to the bottom of their list of priorities, other habits tend to slide as well.  However, when people make physical activity a priority, not only do they stay on top of other health behaviors, but they also tend to score some fantastic deals in terms of their health and well-being, too!  Consider these three excellent reasons to commit to regular physical activity during the holidays.

Prevent holiday weight gain.  While holiday weight gain is common for many Americans, it is not necessarily inevitable.  Researchers have found that people who have successfully managed their weight long-term rarely deviate from their regular exercise routine throughout the year, including during the holidays.  Not only does exercise help stoke your body's metabolic furnace to burn more calories, but it also appears to help physically active people curb their food intake.

Manage stress.  Exercise is one of the best prescriptions for stress.  The holidays definitely present the opportunity for more stress from increasingly busy social calendars to additional responsibilities at work and more travel.  While you can't necessarily eliminate every source of stress in your life during the holidays, you certainly can include more ways to better manage it.  When you exercise, the body gets an amazing dose of natural feel-good chemicals, including serotonin and endorphins.  Exercise also allows you the opportunity to take a break from the stress in your life and just let it go. What once mattered before may not be as significant after a good workout.  

Boost energy levels.  With a fuller schedule and more stress, you may find that your energy levels may take a serious beating during the holidays.  While sipping more coffee or Red Bulls may seem like an easy way to to charge up your battery, it's not the ideal way to go to reduce the sluggishness.  I know that exercise may be one of the last things on your mind when it comes to feeling fatigued, but studies have suggested individuals that engage in regular physical activity tend to report higher energy levels and less fatigue than sedentary individuals.  So during those times when you just don't feel like it, do it any way.  Remind yourself of how great you'll feel afterwards.  Most of the time, the only workout you'll ever regret is the one that you don't do.

We're all gifted with 1440 minutes every single day.  Honor your body and honor your health by devoting at least 30 of those minutes to movement.  Believe me, your body WILL thank you for it.  What will you do to ramp up your physical activity during the holidays?     

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Guest Blog: Crossfit Q & A with Brian McFadden

CrossFit Fever Games 2011 (via Flickr)

Do you CrossFit?  Have you heard of it?  If you haven't heard of it yet, then you will because this form of activity is taking off.  I first learned of it a few years ago because a CrossFit "box" (aka, workout location) had opened up in a garage down the street from my home.  As I looked into it a little more, I learned that this whole CrossFit thing was a whole new workout world to me.  They had their own community with what seemed to be their own language and workouts called names, like "Fran" and "Isabel".  And all I can say is that these workouts look hard core!

I'm fortunate enough to have a friend and colleague, Brian McFadden, owner and fitness trainer at CrossFit iDog in Huntington Beach, CA.  He kindly agreed to a guest Q & A with me so that I could shed a little more light for you on CrossFit.  


In one sentence, how would you describe CrossFit?
CrossFit is a fitness regimen designed using constantly varied, high intensity, functional movements that facilitate better daily living, to optimizing elite level sport performance, and everything in between.

How is CrossFit different from other forms of exercise?
CrossFit is different from other exercise in the way that it combines three modalities, those being olympic lifting, gymnastics, and metabolic conditioning (running, biking, swimming, rowing, etc.) together in high intensity workouts that are never routine. Nothing is beyond the scope of what a CrossFitter is prepared to do.

What separates CrossFit from the typical gym, exercise class, or bootcamp? 

CrossFit is more than about just fitness. CrossFit is about community and encouragement. CrossFit is about high fives and fist bumps. An accomplishment for one person is an accomplishment for everyone. For many it rekindles a camaraderie from the days of high school or college sports and gives everyone a chance to reach goals of fitness or wellness that are otherwise difficult in gyms or classes filled with judgmental stares.

Who’s the best candidate for CrossFit? Do you have to be fit to CrossFit? 

Everyone! CrossFit is universally scaleable and designed to fit the needs of anyone willing to put in the effort. At CrossFit we firmly believe that the needs of a grandma and an olympic athlete do not differ in kind but simply degree.

What are the benefits that a participant might expect to see with CrossFit training? 

The CrossFit regimen is designed for people to excel in 10 fitness domains including but not limited to: Cardiovascular/respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. Our protocol for high intensity, constantly varied functional movements (which also happens to be part of what defines us) is unlike any other programming in it's ability to illicit such benefits as body composition, weight loss, increase in bone density, decreased risk of heart attack, and a general well being are among the many.

What’s the biggest challenge that CrossFit participants face? 

The biggest challenge CrossFitters face is understanding how important nutrition is and putting it into practice. Proper nutrition can amplify or diminish the effect of your training efforts in a tremendous way.

  

What does it take to become a CrossFit trainer? 

In order to train at an affiliate an individual must be level 1 certified through a CrossFit Level 1 ANSI accredited certification course. From there he/she may continue to become trained in specialized areas such as olympic lifting, kettlebells, CrossFit kids, combat (all of which which are certified for at CrossFit iDog) among many others.

What do you enjoy most about CrossFit?

CrossFit affords me an opportunity to help people do something in life that they may have never thought possible. It changed the way I live and the ability to share CrossFit that has become such a blessing in my life.

Thank you, Brian, for doing this Q & A with me!  I haven't tried CrossFit yet since I've been in triathlon training mode this year, but I do plan on checking it out.  I'll keep you posted to give you a dietitian's eye view of it all.  If you'd like to learn more about CrossFit iDog, check out the website and Facebook page.

What about you?  Have you heard about CrossFit?  Have you tried it?  What do you think of it?

Naturally Detoxifying Foods

Photo credit:  A Askew (Flickr)

If you haven't been on one yourself, then you've probably had a family member or friend on one.  Otherwise, maybe you've at least seen ads for products, programs, or books for them.  They're detox diets.  They're hot. They're happening.  They're one of those things that I think will never die.  While I understand that the body is regularly exposed to a laundry list of toxins from the environment, food, and typical metabolic processes and it's important to protect the body against them, I'm not one to promote detox diets or cleanses.  They're not for everyone anyway.  However,  I find nothing wrong with including detoxifying foods in your regular diet to take advantage of their health-promoting benefits.  If you want a daily detox, include at least some of these detoxifying foods in your diet everyday.

Citrus fruits:  Grapefruits, oranges, tangerines, lemons, and other citrus fruits are nutritious powerhouses!  Most of us know that they're chock full of vitamin C, which is known to fend off free radicals that can damage healthy body tissues and contribute to chronic diseases.  However, they are also packed with other vital nutrients and over 170 phytochemicals!  One of those phytochemicals includes limonin, which has been shown to participate in detoxification systems in the body.  Researchers are also investigating the role of such compounds in protecting the body against certain types of cancer.  Apparently, our bodies can access limonin as soon as we sip OJ or take a bite of a citrus fruit.  Amazingly, limonin also appears to stay in the bloodstream of some people for up to 24 hours during which time it can continue its possible cancer-fighting efforts.


Cruciferous vegetables: Cruciferous vegetables include broccoli, cauliflower, cabbage, Brussels sprouts, kale, bok choy, and more.  I'd almost consider these the jackpot of detoxifying foods since most are loaded with several detoxifying substances.  Not only are these high in vitamin C, but they are also rich in homocysteine-lowering folate.  Homocysteine is a naturally-occurring amino acid produced in the body and elevated levels have been linked to increased risk for cardiovascular disease.  Cruciferous veggies are also loaded with glucosinolates.  When broken down, glucosinolates produce other biologically active compounds that may play various roles in detoxification in the body.  In fact, because this is such a promising cancer-fighting compound, researchers are investigating glucosinolates more closely.

Dark leafy green vegetables:  Dark leafy green vegetables, like spinach, kale, turnip greens, and Romaine lettuce, offer another mother lode of detoxifying compounds.  Dark leafy green vegetables are another super source of folate and glucosinolates.  They also offer an excellent source of carotenoids, including lutein and zeaxanthin.  These two carotenoid pigments accumulate in the retina of the eye and absorb blue light. This protects our eyes from damage over time, preventing eye diseases like age-related macular degeneration.

Green tea:  Green tea is brimming with polyphenols.  One of its polyphenols, EGCG, has shown excellent promise as a potent antioxidant that may also reduce the risk for certain types of cancer.  Recommendations usually suggest consuming 3 cups daily.  No worries if you're trying to limit your caffeine intake as decaffeination of this tea only reduces the polyphenol content slightly.

Berries:  Several berries, including blueberries, cranberries, raspberries, and blackberries, are commonly referred to as super foods due to their high-ranking antioxidant capacity.  These super fruits serve up a good helping of vitamin C and colon-cleansing fiber.  They also contain generous amounts of flavanoids, especially anthocyanidins and quercetin, that act as powerful antioxidants scavenging the body for those abusive free radicals.  As if this isn't enough, berries are also high in ellagic acid, another known antioxidant.

Which of these your favorites?  Which would you like to add to your diet?

Spreading some yoga love

 Photo credit: Canon in 2D (Flickr)

It's National Yoga Month, so Happy Yoga Month!  I thought I'd share some yoga love by telling you about my personal yoga experience.  Ever since I can remember, I've always been more of a "cardio" girl.  I've always preferred to "feel the burn" and sweat and raise my heart rate.  While I'd tried out yoga here and there in the past, I usually preferred to focus on doing my cardio thing or training for some event, like a marathon. However, over the last year or so I started to flirt with the idea of yoga more.  Something about it was just calling me.  I finally took the plunge last January when I was presented with an opportunity that this frugalista just couldn't refuse -- 5 weeks of unlimited yoga for half the usual price!  When I attended my first class, I must admit that I was somewhat nervous.  What yoga poses will we do?  Am I going to be able to do all of those funky yoga moves?  What I quickly realized, though, was that I didn't need to worry about any of these things.  What I learned is that yoga is about more than conquering amazing physical feats.  While my yoga practice has pushed me to incredible new places in terms of my flexibility, balance, strength and stamina, it has also motivated my growth in other ways.

Yoga has helped me stretch my mind to create a more flexible way of thinking.  With yoga, I am encouraged to create a space free of expectations, worries, stresses, criticisms, judgments, comparisons, competitions, and tough love.   When we'd get to crow pose, maybe I'd try it and not get it. Maybe I'd try it and sustain it only a few seconds or maybe I did so for longer.  During yoga, I'm invited to practice with intention so that I am more observant and open to the possibilities.  Each possibility is okay.  There is no "right or wrong" or "do or die" or "no pain, no gain".  Yeah!  In the beginning, the more I practiced yoga, the more I also realized that many of the principles of yoga coincide with the philosophies that I've developed around food and eating. Hello -- mindful and intuitive eating!  So yoga has inspired me to expand these principles into more areas of my life.

Yoga has also nourished me spiritually.  While some may shy away from the spiritual aspects of yoga, I embrace the opportunity to welcome God into my yoga practice...and beyond!  When I'm encouraged to open my heart center in various poses, I see it as my way of opening myself up to God...being grateful for all of his blessings and inviting him in to all that I do.  Talk about peace! 

My experience with yoga has been incredibly surprising.  I had no idea what would be in store for me when I got started, but I think that continuing the practice beyond a few drop ins here and there has allowed me to experience more of what yoga has to offer.  I have never once dreaded going to yoga. Never!  And I don't monitor the clock wondering, "When is this going to be over?"  Unfortunately, I can't say the same about running or going to the gym.  I leave feeling refreshed, renewed, invigorated, relaxed...at peace!

Given my experiences, I am not surprised to know that there has been a surge in the number of people practicing yoga over the last decade.  In fact, yoga is now often suggested as a complementary form of therapy for many conditions, including high blood pressure, arthritis, diabetes, chronic low back pain, heart disease, anxiety, depression, and more!  It also doesn't surprise me that eating disorder treatment programs now incorporate yoga as an adjunct therapy for anorexia nervosa, bulimia nervosa, and binge eating.  Even the Army is now incorporating yoga into their fitness training and rehab programs! 

I know that some people are unsure about yoga because they're concerned that they're not fit or flexible enough, but in my experience, yoga is accessible to most anyone regardless of your level of fitness or age. That is the beauty of yoga.  It is what you allow it to be.  In writing this post, I must admit that I did it in the hopes that maybe, just maybe, it might inspire another to give yoga a try.  So I do hope that one of you lovely readers takes the yoga plunge, too...and please let me know about it!

Interested in trying it out?

• Many yoga centers offer free classes for newbies and while it's National Yoga Month, I know many places that are doing this. So take advantage!  
• If you're looking for deals, like me, then you may want to check out Groupon for deals in your area. I've supported my yoga practice through a string of offerings through their daily deals.
• If you're not sure about attending an actual class, you may want to test drive yoga in the comfort of your own home.  There are plenty of DVDs available for purchase, or you can rent them through Netflix, Blockbuster Online, or even your local library!  I've also explored a variety of yoga programs through the Free On Demand options through my local cable network (eg, Exercise TV On Demand).  And there are plenty of yoga clips and podcasts online that will help you practice some of the poses.  Check out this one from CorePower Yoga.

Are you a fellow yogi?  What do you love about yoga?

Namaste!

9 higher sodium foods that might surprise you

Sometimes I talk to clients or students who really don't think sodium intake matters because they don't have high blood pressure, but from the perspective of someone who highly values disease prevention, I think it does matter.  We do actually need a small amount of sodium daily since it performs many vital functions in the body, such as aiding muscle contraction, assisting with nerve transmission, and maintaining proper blood pressure.  However, evidence continues to suggest that high sodium intakes are linked to high blood pressure, which increases the risk for several chronic diseases including cardiovascular disease and stroke.  You may not be concerned about your blood pressure, but consider these staggering figures:

• 1 in 3 American adults has hypertension 
• 1 in 4 American adults has prehypertension 
• Middle-to-older aged adults may have a 90% likelihood of developing hypertension  over their lifetime

Studies have also detected a relationship between lower sodium intakes and reduced risk of high blood pressure in people who do not have high blood pressure.  I'm 110% for prevention. I believe that it's far more effective and beneficial to prevent chronic disease through dietary and other lifestyle measures rather than manage the disease once it's been diagnosed. Believe me, the enhanced quantity and quality of life are worth the investment! 

What are the current recommendations for sodium intake?  Current guidelines on sodium intake recommend no more than 2300 mg a day for healthy young adults.  This is the equivalent to about 1 teaspoon of salt.  However, recommendations for middle-aged to older adults, African-Americans, or those with chronic diseases, such as high blood pressure, kidney disease, or diabetes, suggest no more than 1500 mg/d. 

How much sodium does the average American consume?  3,436 mg/d, which is about 50% more than recommended!  But believe me, I've seen higher!  Many people think that the biggest source of sodium in the diet comes from adding salt to food during cooking or at the table, but the real truth is that most of the sodium in the typical American diet, or a whopping 77%, comes from processed foods.  While some of those foods might seem obvious (eg, canned soup or salted pretzels), others may surprise you.  Here's my list of 10 higher sodium foods that you might not expect.

Chicken or Turkey:  Some brands, especially store brands, infuse their chicken breasts and thighs with a sodium-containing solution.  One store brand contained 290 mg per serving of chicken breast.  In an effort to save time, some people opt for the pre-seasoned ground turkey; however, this stuff is loaded to the tune of 680 mg per serving, which is more than a McDonald's 6-piece chicken McNuggets!  

Veggie or soy burgers: Veggie and soy burgers are popular choices among vegetarians, vegans, or those who enjoy a meatless meal on occasion.  However, the commercially-prepared versions can pack quite a salty punch.  One brand of veggie burgers contains 400 mg per patty!  Another popular brand of soy burgers could run up your sodium intake by 520 mg per burger!  Both of these contain more sodium than a Taco Bell Taco Supreme.

Low-fat cottage cheese:  A 1/2 cup of low-fat cottage cheese will run around 459 mg of sodium. Ouch!  Get the "no sodium added" version, and you'll cut the sodium content by 94%! 

Bagels:  One medium-sized 100% whole wheat bagel that I recently checked out contained 400 mg of sodium.  That's more sodium than a large order of McDonald's French Fries!

Salad dressing:  Many commercially prepared salad dressings are high in sodium given the typical serving size of 1-2 Tbsp.  A vinaigrette from one popular brand of salad dressings contains 390 mg per 2 Tbsp! Whip up your own, and you could save significantly on the sodium.

Pita bread: A typical serving of whole wheat pita bread contains about 340 mg of sodium.  That's more sodium than a small dill pickle!

Protein shakes: Often promoted as meal replacements or between-meal snacks, these can be higher in sodium as well.  One brand of protein shakes reviewed contained between 220-270 mg of sodium per 8.25 ounce serving.  Drink a glass of low-fat milk or a smoothie, and you'll cut the sodium by at least half.

Granola bars: This granola bar contains 250 mg per bar, which is more sodium than a serving of potato chips!

Oatmeal:  For those of you looking for a quick, nutritious breakfast, beware of that instant stuff because it can really take a toll on your sodium consumption.  One brand of high-fiber instant oatmeal includes 210 mg of sodium per packet.

Let me leave you with these suggestions:

• Consider balancing your intake of higher sodium foods with naturally lower sodium foods, like vegetables and fruits.
• Consider moderating your intake of higher sodium foods. Maybe you don't consume those foods at every meal or snack or maybe just not everyday. Maybe you eat a smaller portion of that food.
• Read your food labels carefully.  In order to be labeled "sodium free", a food must contain 5 mg or less per serving.  In order to be labeled "very low sodium", a food must contain 35 mg or less per serving. In order to be labeled, "low sodium" a food must contain 140 mg or less per serving.  Select foods that state "unsalted", "no salt added" or "without added salt" on the label.
• One of my faves...prepare more food yourself.  This way you get to be in the driver's seat of the sodium content of your own food.

What foods have had a sodium content that surprised you?

How to lose the pregnancy weight after having a baby

Having had my second child 7 months ago, I definitely understand the challenges of getting that body back after having a baby.  If you're getting ready to have a little one or if you're a new mom yourself, you may want to check out an article in Parenting Orange County Magazine that I recently contributed to that discusses guidelines on post-baby weight loss and tips that will help any new mom blast through the diet traps that keep her from losing that "baby weight".  If you're interested in learning more, you can read the article: "Body After Baby: 8 Diet Traps New Moms Face".

Mindful Eating: Let go

"When I let go of what I am, I become what I might be."  Lao Tzu

Let go.  It's as simple as that. Okay, maybe not that simple because so many of us have been in a cold war with food for so long.  The internal conflict and tension around food is so high that some of us are afraid to make a move.  We're so worried that if we make a move, the wrong one, everything will collapse -- our self-esteem, our health, our relationships, our lives.  Well, I say it's time to denounce these potentially paralyzing thoughts and see them for what they really are...exaggerations, untruths, and saboteurs!  When working with clients who have such thoughts, I remind them that there is no need to keep account of their so-called "food crimes".  Food is not the enemy, it is the answer!  That is, if we let it be the answer.  Let go of the past, problems, pressures, expectations, exaggerations, judgments and all-or-nothing attitudes that we so often undermine ourselves with when it comes to eating. These adverse thoughts only serve to perpetuate a vicious cycle of potentially self-destructive behaviors and thoughts that continuously feed off of one another.  Allow some quiet space around your eating experience and surrender yourself to the pleasure and nourishment that eating offers.  The more you do this, the greater the sense of relief that you will feel.  And the greater you will trust your ability to eat intuitively.

Achieving harmony with food is not something that happens overnight. These negative thoughts have been programmed into some of our heads for a very long time, so it takes time, practice, and patience to learn to dial down the activity.  When the negativity enters your head, simply acknowledge the thought as that...just a thought and bring your focus back to the eating experience.  Instead of defend and conquer, let's reconcile and release ourselves from the power of food.  Only then will we truly be able to experience the satisfaction that savoring food offers and attain our best health and well-being.  Go after a life of health and wellness, you deserve it!

Although this ends my series on mindful eating, your growth and discovery need not stop here. For more guidance, I suggest these resources.

Books:

• Intuitive Eating: A Revolutionary Program That Works
• Eating the Moment: 141 Mindful Practices to Overcome Overeating One Meal at a Time
• Eating Mindfully: How to End Mindless Eating and Enjoy a Balanced Relationship with Food
• Eat, Drink and Be Mindful: How to End Your Struggle with Mindless Eating and Start Savoring Food with Intention and Joy
• 50 Ways to Soothe Yourself Without Food
• Meal by Meal: 365 Daily Meditations for Finding Balance Through Mindful Eating
• Art of the Inner Meal: The Power of Mindful Practices to Heal Our Food Cravings
  
• Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle
•  Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food--includes CD

Websites:

• The Center for Mindful Eating 
• http://www.intuitiveeating.com/ 
  
• http://eatingmindfully.com/
• http://www.mindfulpractices.com/
• Online Mindful Eating classes

Mindful Eating: Exploring food

Several years ago, one of my clients, a teacher, reported having an A-ha! moment about her eating experiences. She'd observed one of her young students gnawing on a candy necklace that was draped around her neck. She wondered how the girl could be enjoying it. It looked so "disgusting" as she put it.  At that moment, she turned her probing inward and realized how often she'd mindlessly eaten food that she didn't even enjoy.  I think many of us can relate. Haven't you ever eaten something that you later realized you didn't really taste or didn't notice you ate?  A few years ago, Brian Wansink and his team gave movie attendees free medium or large-sized buckets of fresh or 14-day old stale popcorn.  Even those offered large buckets of stale popcorn ate 33.6% more than those given medium buckets of stale popcorn. Stale popcorn! I imagine these subjects were not eating mindfully since they were watching a movie while consuming the popcorn, but had they paid more attention to their food, I wonder if the results would be different.  

One survey suggests that fewer Americans report having pleasurable experiences with eating. I'm not surprised as I believe that many of us have lost touch with the enjoyment of the eating experience for various reasons.

Some of our eating experiences have been lost to a life of busyness. Americans spend almost 70 minutes a day eating and drinking as a primary activity. However, the French spend about 2 hours a day eating and drinking.  It's not unusual for the French to spend an average of 40 minutes eating dinner. I think some of us would consider that outrageous.  Interestingly, the French also have lower rates of obesity than the U.S. While the link is not causal, it is intriguing.

More of us are also eating food that's been prepared outside of the home.  The typical American consumes an average of 4 commercially-prepared meals/week and spends 42% of the food budget on dining out.  That is up from about 3% in the early 1900's! I'm not saying that if we eat food that's prepared outside of the home that we cannot enjoy it or the eating experience, but I do believe this allows for the opportunity to become disengaged with food when we're not purchasing or preparing it ourselves.

We're distracted while we're eating. Yes, I've discussed this before with my mindless eating series, and it comes back to haunt us.  Are we surprised? Come on, admit it. You've done it.  We spend an average of 16 minutes each day eating while doing something else like working or watching t.v.  In fact, 66% of Americans routinely watch t.v. while eating dinner!

Lastly, some of us feel bad about eating and enjoying it.  For some reason, some of us have been trained to see the enjoyment of eating as a character flaw.  The foods that people enjoy the most tend to be the ones that may also be higher in...gasp...fat, sugar, and calories!  Some presume that if we eat such "sinful" foods we have no willpower, self-control, or discipline.  We are weak and just plain bad.  We broke the rules. We must pay, and we do.  When we put a moral spin on eating, we sometimes beat ourselves up over it. We feel guilty or ashamed, and we have successfully robbed ourselves of the enjoyment it offers.  We've given a lot of power to food in our reductionist thinking.  Yes, science has uncovered a lot of interesting and groundbreaking information about food and nutrients.  At the same time, we may have taken it too far in some cases, and we've allowed our zeal about food, nutrition, and health to steal the joy out of eating.

We have to eat. There's no way around it. It is critical to our health and well-being that we eat. I say that it's time to break away from the monotony and relish in the satisfaction that can be gained by allowing ourselves the kindness of exploring our food.  Here are some possible ways in which you may choose to discover your food.

• Tasting stages. Taste has been identified as the most influential determinant of our food choices. However, are we really tasting our food?  Having been tasting at a few wineries, I have discovered a greater appreciation for wine. Wine tasting may sound simple, but there's really more to it than meets the eye.  It actually occurs in stages, also known as the five S's:  see, swirl, sniff, sip, and savor.  Don't understand? Watch the movie, Sideways.  To explore food mindfully, allow your senses to be aroused by the food before you. Observe the food's appearance: the size, color, or texture. Take in the aroma.  Note the flavor, texture, consistency, and mouthfeel as you take a bite.  Bring awareness to the flavors as they come and go. Don't think about the next bite. Simply be open to what each bite has to offer.
  
• Close your eyes.  In a study conducted on a small group obese individuals, researchers found that participants ate 24% less food when they were blindfolded vs. when they were not blindfolded.  Interestingly, Opaque, a restaurant in LA, offers a "dining in the dark" experience where patrons consume their meals in a pitch-black room for an enhanced sensory experience.  Imagine how mindful you'd have to be to do that!  We may not need to eat entire meals in the dark, but closing our eyes periodically throughout the meal could very well provide the mindfulness needed for us to check in with our body and our senses.
• Bring curiosity to the table.   Ask yourself questions as you take a bite.  What herbs or spices are present?  How does this bite compare to the last one?  Where were the ingredients produced? Who prepared them?  There are no right or wrong answers. We just answer and are focused on the moment.   
• Cleanse the palate.  Having served as a taste tester for a food science course and a couple of food studies while in college, I learned the value of cleansing the palate in between tastings.  (This is also consistent with wine or beer tasting and fine dining.)  When I was a taste tester, I was advised to sip on water between foods.  The goal was to clear the taste of one food from the mouth before trying the next so that I could fully appreciate and evaluate the flavor of the food. 
  
• Click! Take a pic. My family and close friends know what an avid photographer I am.  I love taking pictures, and I love to photograph food.  In fact, the picture I chose for this post is of a Thai dish (steak salad) that I prepared for a get-together.  I've noticed that photographing food, whether prepared by me or someone else, enhances my appreciation of it.  Not only do I enjoy taking the pictures, but I also enjoy sharing them and the stories behind them with others.  Even if you don't take a physical picture with a camera, consider taking a mental one.  Just carve out a moment of time to really take in the visual aspects of your food.
• Get to know the cook.  Some of my favorite courses in college were Food Preparation and Food Science.  I enjoyed these classes because I learned so much about the fundamentals of food prep and how to experiment with food.  These courses served as the springboard toward discovering my "inner cook".  You don't need to take an official class though.  In fact, I've personally enjoyed learning about food and cooking from my mother.  She's from Thailand and knows how to make some of the best Thai food around!  Through her teaching, I have developed a deeper respect not only for the cuisine itself but also for the culture and heritage that go along with it. With whom could you explore food?   

These ideas may seem overwhelming. They need not be.  I'm not suggesting you try all of them at once or on every single food you consume.  However, I would suggest you give at least one of them a shot.  It could be as simple as more throughly {tasting} just one food and maybe even just a few pieces or bites of the food at one meal or snack this week.  What sounds interesting to you?

Mindful Eating: Minding our hunger and fullness

We eat for a lot of reasons, and the most primal of them is hunger. Hunger is the physiological need to eat. When we're hungry, the question is "What is there to eat?"  Basically, almost anything looks good because when we're hungry we experience intense physiological responses, like a growling stomach, stomach pangs, or a headache, that motivate us to find food -- FAST if we're really hungry!  This is why we don't always make the best food decisions when we're ravenously hungry.

Based on my experience, I believe that people view hunger in several ways. Some consider it the enemy.  Others think of it as a nuisance. A few see it as their strongest ally in successful health management. I consider it a guide, and I'll explain how it can serve this purpose later. 

On one hand, some people fear hunger because they aren't sure how to handle it.  That is, they don't trust themselves to be able to handle it or to manage the thoughts and feelings experienced after so-called "handling it" (i.e., eating).  So, they might ignore the hunger hoping that it will go away and they will not have to deal with it.  Sometimes they try to fill up with diet soda or rice cakes. While there is an illusion that this fixes the problem, in reality it doesn't.  The body is exhibiting signs of hunger because it IS hungry!  It needs energy and nourishment from food, and trickery with non-caloric beverages and filler foods just won't cut it.  Our bodies are very intelligent, complex machines, and we must not underestimate them.

Additionally, some people view hunger as an inconvenience. It gets in the way of our being able to work or to get things done.  Some people tune out hunger for long enough that the hunger eventually subsides and the body's natural emergency response system that says, "Feed me. Feed me." becomes subdued.  At some point, this process is challenging for many to sustain as the body keeps score and a ferocious hunger often follows.

Finally, some people embrace hunger. It's seen as a badge of courage or medal of honor for a great accomplishment.  Some seem to believe that if you're on a diet and you're hungry, then you're succeeding. Others rally around them saying things like, "You can do it!"  "Great job!" "I wish I could do that!" However, research and experience tell me that hunger is not the best indicator of a successful weight management strategy.  In fact, an historical study conducted by Ancel Keys during World War II uncovered some of the negative effects of semi-starvation on 36 volunteers.  The results weren't pretty.  Subjects experienced fatigue, emotional disturbances, depression, apathy, preoccupation with food, and impairments in concentration, alertness, judgment, and comprehension.  Many people who've been on a restrictive diet can probably relate.

With all this talk about hunger, you might think I'm suggesting that we are a nation of starving people.  But something else is going on in our country:  67% of American adults, 18% of adolescents, 15% of children ages 6-11, and 11% of children ages 2-5 are overweight.  What gives? One thing I haven't mentioned yet is the ugly truth about hunger. That ugly truth is...if most of us eat when we're not hungry, we are overeating.  Given the stats above, notice that the older the population, the greater the proportion of overweight individuals. There are a multitude of possible explanations, but I will discuss one.  We've been trained to overeat.  Having spent enough time around children, I've seen how in tune they are with their natural hunger and satiety cues. On the other hand, many adults have been taught to override their sense of hunger or fullness.  Instead, they rely on family members, friends, diet books, or magazines to tell them when and how much to eat.  But honestly, who knows when and how much to eat better than you?  YOU are the owner's manual!

So, how do we mindfully manage our hunger and fullness?  The key is to check in with your body before and throughout the meal.  Here are some strategies to guide you.

• Listen for it.  In order to mind our hunger and fullness, we need to learn how to recognize each. Here are some of the typical signs of hunger: growling or rumbling stomach, mild stomach pangs, lightheadedness, fatigue, dizziness, nausea, headache, inability to concentrate, or crankiness.  Fullness can start with a comfortable feeling in the stomach, calmness, and increased energy levels. Extreme fullness can lead to the stomach  feeling stretched or uncomfortable, nausea, or sluggishness.
• Rate it.  Use a hunger and/or fullness scale. There are several different versions available, but they typically provide range of numbers by which you can assess your level of hunger or fullness (i.e., 0-10 with 0 being ravenously hungry and 10 being absolutely stuffed).  I personally like the ones discussed in the book Intuitive Eating: A Revolutionary Program That Works by Evelyn Tribole and Elyse Resch.
• Put down the fork.  Setting your utensil down between bites provides the perfect pause for reflection.  Consider two questions:  1) Is this food pleasing to me?  If it is, proceed.  If not, then you may choose to stop eating.  2) Am I still hungry? You may want to use the hunger/fullness scale to answer this question and determine your next step.
  
• Close your eyes. My mom once told me, "My eyes are bigger than my stomach."  Isn't this true sometimes?  Or maybe you've heard the joke, "I'm on the see food diet.  I see food and I eat it." (wink, wink)  Our sense of sight can definitely impact our eating as I've discussed before, so taking a visual break from our food can certainly enhance our mindfulness allowing us to make more informed decisions throughout the experience.  Again, ask yourself:  Is this food pleasing to me?  Am I still hungry?
• Hara hachi bu.  That is, eat until 80% full. This is one of many lifestyle practices that the Okinawans of Japan follow, and they have some of the longest averge lifespans on the planet.
  

Is it "bad" to eat beyond hunger? Not necessarily because sometimes eating for reasons other than hunger can bring pleasure. At the same time, the choice to eat regardless of hunger for most meals on most days could lead one to a place of displeasure and may contribute to ill health.  The good news is that it is our choice, and minding our hunger and fullness can guide us through such choices.  Making mindful choices may not be easy to start, but that's because many of us have been conditioned otherwise.  So, which of these strategies will you try this week?

Mindful Eating: How to get started

When some people hear mindful eating, they might cringe thinking, "Oh no, does this involve having to do a yoga pose or saying 'Ohmmmm' every time I eat?"  While it can, it doesn't have to!  As Jim Elliot said, "Wherever you are, be all there."  Notice the all..not kind of there, not sort of there, not halfway there.   "...be all there."  While there are no rules and regulations around it, the immediate goal is to create space between us and the noise so that we can enter the eating experience with a clear state of mind that allows us to be fully present in mind and body.  Listed below are several ways to bring you to the eating moment before you even start eating. While it's not a comprehensive, all-inclusive list, it's a start. In future posts, I will discuss ways to check in with your mind and body throughout a meal, too.

• Sit down.  Several years ago, I read a book entitled,  When You Eat at the Refrigerator, Pull Up a Chair: 50 Ways to Feel Thin, Gorgeous, and Happy.  The title and the story behind it provide an interesting idea. What would happen if we plopped ourselves down on a chair the next time we found ourselves face in the fridge or pantry looking for that...something?  I believe that act would bring greater awareness to the moment and give us just enough pause to reflect on our choices. So, if there is a time that you have a habit of not sitting down to eat for a meal or snack, give it a try.
• Silence!  Get rid of the noise. Turn off the t.v., iPod, or computer.  Stop working or reading the book.  Switch off all the chatter and regain focus over your meals.
• Location, location, location.  Designate a specific room or place where you plan to eat.  The dining room, kitchen table, or breakfast nook work great at home.  At work?  Leave your desk and head to the employee lounge or cafeteria.Do this, and you'll move yourself away from the noise.
  
• Bring curiosity to the table.  My two-year old loves to ask lots of questions about the food we eat before she digs in. Her inquisitiveness shows me that she's exploring her food, and I love that! We can learn from it!  Taking a curious perspective helps to direct our attention to the present moment.  Ask yourself questions that focus on what you're aware of or what you can experience with the food on this occasion:  Check in with your body.  Am I hungry?  How hungry am I?  Will this satisfy me right now?  Use your senses to explore the sight, smell, or feel of food. 
• Relax.  Just a few minutes of relaxation before a meal can create distance with all that mental clutter that we often bring to the table.  There are a variety of ways to do this.  Practice a few yoga poses (yep, I went there;)  In fact, some dietitians and therapists I know recommend this, especially for clients with eating disorders or gastrointestinal issues like IBS. Try prayer, thanksgiving, deep breathing exercises, or mental imagery to quiet the mind. My personal favorite is progressive relaxation.  I actually use this with my students prior to at least one exam.  Meditate. Rick Warren says that if you know how to worry, you know how to meditate. 

Are you ready to give mindful eating a shot?  Start with one mindful eating strategy before one meal or snack this week, and discover the moment!

Mindful Eating: The benefits

Over the last few days I've been sifting through old digital photos in an effort to properly organize and store them for safekeeping. As I browse through these photos, I am instantly brought back to those captured moments. I catch myself smiling, laughing, or even tearing up depending on the pic.  Sometimes the memories are so vivid that I can almost hear, taste,or even smell certain things. That is what I love about photography...capturing a moment in time...one that will never be again.

So, why am I talking about old photographs when this post is about mindful eating?  Well, I believe that mindful eating involves capturing a moment in a way similar to photography.  With mindful eating, we completely plug into the moment physically and mentally while leaving the judgments, criticisms, and worries behind, and we simply enjoy it for what it is...not what we think it could or should be.

In my last post, I presented four of my ideas of what mindful eating entails, and one of them was: "We direct our full attention to the immediate eating experience."  Many of us are so distracted by noise while we're eating.  Physical noise, such as the t.v., computer, or music, may be drowning out the experience.  Sometimes our mealtimes are inundated with psychological noise, such as "to-do lists", emotions, or an "inner critic" judging our eating. Regardless of the type of noise, if you are one whose meals are occupied by chatter, then you may not be getting the most out of your eating experiences.

And this brings me to how eating mindfully will benefit you, me, US!  Yes, food fulfills our basic physiological need for nourishment. You know, energy and vitamins and minerals, oh my! But I believe that food and eating serves a deeper purpose. Why else do so many foods look, smell, and taste so darn good?  Why do certain components of food trigger the release "feel good" chemicals in the body?  Why do {some} of us enjoy preparing it?  Why does it bring us together for so many celebrations? It's part of the fabric that supports our physiological, psychological, social, and cultural well-being.  Unfortunately, I don't think many of us think of eating in this way. Instead, some of us see it as the "enemy", a chore, too complex or confusing, something that must be done, or something that we dread or fear.

Mindful eating brings us to a more peaceful place with food. Wouldn't it be great if there were no difference between eating a piece of chocolate vs. eating an apple?  We aren't good if we eat the apple and bad if we eat the chocolate.  Mindful eating brings balance to our eating. It doesn't have to be the UFC (Ultimate Food Championship;) -- you know, US vs. FOOD.  On the contrary, mindful eating allows us the awareness to make thoughtful decisions about what or how much we're eating. No longer do we need to discontinue eating because the diet, calorie content, or something else told us to but rather we can stop because the experience is no longer pleasant.  Mindful eating allows us the pause needed to become more aware of hidden desires and cravings that we have for food, and in turn, this enlightenment may dissolve or help manage the cravings.  Above all, mindful eating helps us treat ourselves with more kindness!  We must eat to live, yes, but let's take it beyond that. Let's restore some of the pleasure that can be experienced through food and eating...without guilt, shame, judgment, or even indifference.

Stay tuned for my next post on getting started.

A Nutritionista's Super Foods for Super Skin

Years ago, my mom emphasized the importance of caring for my skin. While I truly appreciate those tips, most of them involved caring for my skin from the outside in, which involved the use of cleansers, sunscreen, moisturizers, etc. However, being the nutritionista that I am, I also tend to look for ways to protect and preserve my skin from the inside out.

So, what is it that contributes to aging of the skin to begin with? Well, it's a combination of factors including genetics, environment, and hormones. The primary culprit involves free radicals (aka, highly unstable and reactive atoms or molecules), which can damage compounds and cells in the body thereby producing inflammation and hindering cellular function. These free radicals are formed through the natural aging process and through exposure to certain things in the environment, such as UV rays from the sun, cigarette smoking, and pollution. The good news is that certain nutrients and compounds, including antioxidants, in food may help protect the body against these free radicals, and in doing so, may also help maintain the health of our skin. So, here's my list of the top 10 super foods that will promote super skin.

1. {Blueberries} At only 81 calories/cup, these delicious and nutritious super fruits have been deemed numero uno by the USDA when it comes to antioxidant activity in comparison to other fruits and vegetables. Enjoy them plain as a simple snack or toss a 1/2 cup in whole grain cereal, yogurt, a salad, or a fruit smoothie.
2. {Tea} Green, oolong, black, or white tea all contain powerful compounds called catechins that may help stop free radicals in their tracks. Two to three cups of unsweetened brewed or iced green tea a day can go a long way, and each cup contains <5>
3. {Walnuts} Walnuts, especially the English variety, also maintain a hefty antioxidant activity rating by the USDA in comparison to other nuts. Walnuts are also rich in omega-3 fatty acids, which help produce compounds that fight inflammation. Try 1/2 oz-1 oz in whole grain cereal or oatmeal, a salad, or a fruit smoothie.
   
4. {Salmon} This cold water fish is loaded with the anti-inflammatory omega-3 fatty acids, EPA and DHA. Salmon is also a significant source of selenium, which helps protect the skin from the damaging effects of the sun. Grilled or baked, salmon offers a quick and easy source of protein and healthy fat for any main meal. One of my favorite ways to prepare salmon is by topping it with honey, freshly ground black pepper, whole grain mustard seeds, and a sprinkling of salt and tarragon and baking in the oven. I also love serving baked or grilled salmon with a fresh homemade mango salsa. Yum!
   
5. {Red bell peppers} These slightly sweet and perfectly crunchy vegetables actually contain an impressive amount of vitamins A and C and only 20 calories per half cup! In fact, red bell peppers contain more vitamin C per half cup than 1 medium orange! The vitamin A serves as an antioxidant in the body and also helps maintain the health of the skin while vitamin C also has antioxidant capacity and supports the synthesis of collagen in the skin. However, it doesn't stop there. Red bell peppers are also a good source of the phytochemicals lycopene, lutein, and zeaxanthin,which are located in the skin and may protect it from the sun's harmful UV rays. Enjoy raw, sliced red bell peppers as a snack with a low-fat dip or chopped up in a tortilla wrap or salad. They're also great roasted or grilled with other vegetables.
   
6. {Almonds} These crunchy nuts contain about 40% of the amount of vitamin E an adult needs daily! Found in the skin, vitamin E primarily functions as a powerful antioxidant in the body. Almonds also exhibit a fair amount of antioxidant activity according to the USDA. In addition, researchers recently indicated that 1 oz of almonds contains nearly the same amount of polyphenols as one cup of green tea! Try these tasty nuts raw (and unsalted) or pair 1/2 oz with some fresh fruit for a simple and satisfying snack. Spruce up hot or cold cereal or a salad with almonds. Sample some almond butter on your sandwich, with fresh fruit or vegetables, or in your smoothie.
   
7. {Spinach} Boasting with vitamins A and C, spinach is also a source of vitamin E and the phytochemicals lutein and zeaxanthin. Raw spinach makes for fantastic fresh salads or can add pizzazz to an otherwise dull tortilla wrap, sandwich, or burger. Because of its mild flavor, cooked spinach can easily be added to other dishes such as lasagna, pasta, soups, mashed potatoes, or omelets (think green eggs and ham). It's also a fantastic base for fruit smoothies! (Trust me, even if you believe you are "allergic" -- wink, wink -- to green vegetables, you won't even notice the spinach in the smoothie.)
   
8. {Soybeans} One of the most widely produced, consumed, and researched foods in the world, much is known about the vast benefits of the nutritional components of soybeans. They are a considerable source of those wonderful omega-3 fatty acids. In addition, they also contain an isoflavone called genistein, which may help protect the skin from the sun's pesky UV rays, too. Enjoy soybeans (or edamame) as a quick, simple, and satisfying appetizer or snack or mix some into your soup or salad for an added punch of protein, fiber, and a host of other nutrients.
   
9. {Sweet potatoes} These scrumptious vegetables are brimming with vitamins A and C and also serve as a source of the phytochemical lycopene. My two favorite ways to enjoy these is: 1) steamed and mashed or 2) microwaved like a baked potato. Delish!
10. {Water} This vital nutrient and beverage is frequently forgotten. We can go for many days without food, but we cannot survive nearly as long without adequate fluid consumption. With a loss of just 1-2% of our body water weight, we can start to experience symptoms of dehydration: thirst, fatigue, weakness, general discomfort, and loss of appetite. Water serves several important functions in the body, many of which are extremely helpful to our skin. For example, water transports nutrients and waste products throughout the body and helps maintain the structure of proteins that form our skin. So how much water does one need? Well, current recommendations suggest that the average woman needs about 2.7 L/d while the average man needs about 3.7 L/d. Mind you, that's TOTAL fluid intake, including that from both beverages and food. Since most people consume about 80% of their fluid intake from beverages, if we do the math, that means women need nearly 9 cups of fluid from beverages and men need about 13 cups of fluid from beverages daily. Not there yet? Well, the good news is that you can gradually build up to that with practice, practice, practice!

Here's to beautiful skin!

Like these tips? Well, this blog was written in celebration of a Women's Health Blogfest with many other participating Registered Dietitians and Lactation Consultants. Please browse the blogs listed in this post below to learn more about a variety of topics written by health professionals with expertise in women's health.

BLOGFEST LINKS:
Angela White at Blisstree's Breastfeeding 1-2-3 - Helpful Skills of Breastfeeding Counselors
Angie Tillman, RD, LDN, CDE - You Are Beautiful Today
Anthony J. Sepe - Women's Health and Migraines
Ashley Colpaart - Women's health through women
Charisse McElwaine - Spending too much time on the "throne?"
Danielle Omar - Yoga, Mindful Eating and Food Confidence
Diane Preves M.S.,R.D - Balance for Health
Joan Sather - A Woman's Healthy Choices Affect More Than Herself
Laura Wittke - Fibro Study Recruits Participants
Liz Marr, MS, RD - Reflecting on Family Food Ways and Women's Work
Marjorie Geiser, MBA, RD, NSCA-CPT - Healthy Women, Healthy Business: How Your Health Impacts a Powerful Business
Marsha Hudnall - Breakfast Protein Helps Light Eaters Feel Full
Michelle Loy, MPH, MS, RD - A Nutritionista's Super Foods for Super Skin
Monika Woolsey, MS, RD - To effectively work with PCOS is to understand a woman's health issues throughout her life
Motherwear Breastfeeding Blog - How breastfeeding helps you, too
Rebecca Scritchfield, MA, RD, LD - Four Keys to Wellness, Just for Women
Renata Mangrum, MPH, RD - The busy busy woman
Robin Plotkin, RD, LD - Feeding the Appetites of the Culinary, Epicurious and Nutrition Worlds-One Bite at a Time
Sharon Solomon - Calories, longevity and do I care
Terri L Mozingo, RD, CDN & D. Milton Stokes, MPH, RD, CDN of One Source Nutrition, LLC - Crossing the Line: From Health to Hurt
Wendy Jo Peterson, RD - Watch Your Garden Grow

Enjoy!