Nutrition

September 2007 - Posts

• Emergency Meals

  Are you prepared? Prepared to be stuck in traffic through your afternoon snack time? Prepared to be sitting in your child’s orthodontist appointment when the doctor is running one hour behind schedule and lunch time passed one hour ago? Prepared to rush off to a last minute meeting right at your afternoon snack time? If you are, then you probably have an emergency meal stashed away for these special occasions when life gets in the way. Good for you. You can stop reading now! But if you are reading this and thinking, “What’s an emergency meal?” then please read on! An emergency meal is a non-perishable snack that is stowed away in your gym bag, at work, in the car, in your purse, or any other place that will be close by should life happen and you risk going longer than 4 hours without eating a meal or snack. As with all snacks it is important to have the appropriate pairing of carbohydrate and protein to maintain stable blood sugar levels and stave off hunger. If a good source of protein isn’t available you can substitute a fat serving in its place. Read below for some ideas. Some snacks do not need to be paired because they have all the nutritional components needed to qualify as a balanced snack. PLEASE NOTE, the snacks listed below do not replace real food and should be utilized only in emergency situations or when traveling. 20/20 Lifestyle’s Chocolate Peanut Butter Bar Pure Fit Bar (Chocolate Brownie, Almond Crunch, or Peanut Butter) Odwalla Bar (Super Protein) Think Thin Bar (Brownie Crunch, Chocolate Fudge, Chocolate Mudslide, Chunky Peanut Butter, Creamy Peanut Butter, Peanut Butter Caramel)   Brandi Olden, R.D, C.D Posted Sep 25 2007, 08:48 AM by 20/20 Lifestyles Filed under: Quick Meals

• 20/20 Lifestyle Supplements

  Nutritional research studies are published everyday, and the PRO Sports Club medical team has been taking notes. As a result, we've completely updated the 20/20 Lifestyles supplements to reflect the latest scientific evidence on what's best for your health. Here's a summary on what's new:     20/20 Multivitamin & Mineral Formula Now Available With and Without Iron: Iron is one of the most common mineral deficiencies in the U.S. Pre-menopausal women often have marginal iron deficiency, which results in fatigue. At the same time, excessive iron is harmful, and some studies suggest its damaging effects on cells can exacerbate diabetes and heart disease. Iron-free multivitamins are generally indicated for men and post-menopausal women.     Improved Nutrient Potencies: We've increased the doses of some key nutrients to better protect your health. The new formula contains twice the amount of vitamin D, currently the "hottest" vitamin in literature. Vitamin D supports the immune system and, like calcium, is essential in maintaining bone health. While the body can actually produce vitamin D after skin exposure to UV rays, cloud cover in northern latitudes inhibits this process. Therefore, supplementing with vitamin D is especially important for Seattleites. We have also doubled the dose of magnesium in the improved 20/20 multiple. Magnesium is a mineral involved in over 300 chemical reactions in the body, including energy production. Another nutrient that has been significantly ramped up is vitamin B-12. The new formulation reflects the higher levels of B-12 shown to support heart and brain health. On a different note, it's possible to get too much of a good thing. Although slightly controversial, the latest research links high supplemental levels of vitamin E (over 400 IU) with increased mortality risk. Our new formulation provides 200 IU of vitamin E daily, a dose that's well supported by literature.     The Ultimate Antioxidant Boost: We're excited to introduce a new ingredient in our multiple: alpha-lipoic acid. Alpha-lipoic acid (ALA) is a vitamin-like compound that is produced in small amounts in the body. As a powerful antioxidant, it helps safeguard cells from everyday stresses (free radicals). Often referred to as the "ultimate antioxidant", its unique ability to be soluble in both fat and water enables it to protect more cells in the body, including the brain. ALA is several times more powerful than standard antioxidants, such as vitamins C and E. In addition, it even recycles the body's use of C, E, and coenzyme Q10. Another perk: alpha-lipoic acid helps support healthy blood sugar metabolism.     20/20 Fish Oil More Concentrated, Less Pills: Our new fish oil supplements contain nearly twice the amount of omega-3 fatty acids (EPA and DHA). Just two fish oil pills a day provides the same health benefits as four pills of our previous omega-3 supplement. As a side note, 20/20 fish oil supplements are molecularly distilled for purity and contain no detectable levels of heavy metals or other toxins often found in seafood.     20/20 Calcium     Now Available in a Chewable Tablet: Tired of swallowing pills? Try our new chewable calcium tablet. They're all-natural and available in a delicious orange-vanilla flavor. There's only two calories per chew. Both the calcium pill and chewable tablet contain vitamin D, which is necessary for calcium absorption. Our supplements are formulated to promote optimal health for all adults, not just those who are participating in 20/20 Lifestyles. And remember: supplements are designed to help supplement a healthy diet – not replace one. Posted Sep 10 2007, 09:36 AM by 20/20 Lifestyles Filed under: Multivitamins, Supplements

• Cook Once, Eat Twice (and other plan ahead tips)

  Fall is here - which for many of us means getting back to a regular routine at work and at home. While often comforting, such routines brings projects, meetings, conferences and business travel. Sporting practices and games, school activities, and after school projects have already quickly developed with the kids. Before we know it our schedules are full and our time is spread thin. For many of us, exercise and eating healthy are the first things we let fall off our schedule. Don’t let crazy schedules be the reason for a diet downfall this fall. Now that you've unpacked from vacation and are in the middle of this seasons' events, take some time to plan ahead to allow for a healthy fall and winter. Planning Ahead Tip #1: Cook Once, Eat Twice Make double portions for Monday and eat the rest on Wednesday. Make double portions on Tuesday and eat the rest on Thursday. This allows you to only have to cook twice during the week and you will have healthy meals the majority of the week.   Planning Ahead Tip #2: Have a grocery day Pick and stick to a day of the week in which you consider your grocery shopping day. Keep a running grocery list throughout the week which other members of the household can add to when needed.   Planning Ahead Tip #3: Batch cook and measure once On Sunday, spend one hour and make 4-5 lunches and snacks for the entire week: 4 salads with roasted chicken or chicken sausage Whole wheat wraps with turkey and low fat cheese Sandwiches on light bread Soups that are supplemented with lots of raw veggies (spinach, broccoli…) Portion out cottage cheese into ½ cup containers and light canned fruit into other ½ cup containers for snacks   Planning Ahead Tip #4: Have snacks with you Always keep portable snacks with you in the car, work, purse, gym bag, etc. The 2 hour trip away from home can easily turn into 4 hours.   Planning Ahead Tip #5: Stock your office Purchase a mini-fridge for your office or work space. This will allow you to keep low fat cheese, fruit, yogurt, peanut butter and meats at work with out spoilage. This also prevents others from “accidentally” taking your lunch when kept in the community refrigerator.   Planning Ahead Tip #6: Designate work out days Develop a work out schedule and inform friends, family and co-workers of this schedule.     Posted Sep 10 2007, 09:34 AM by 20/20 Lifestyles with 1 comment(s)

• Wonder How Dietitians Stay So Fit?

  It’s not that they’re born magically thinner or with higher metabolic rates. And believe it or not, it’s not because they love lettuce more than cake. The reason why dietitians are fit is because they have learned throughout the years how to maintain their weight for life. Schooling helps for sure. There, they learn the tools of the trade that they can then put to use. But more than anything, it’s their behavior. A dietitian’s goal is to walk the walk. She packs her lunches daily She exercises 4 or more times a week She dines out less than 3 times a week But does she ever have cravings like “normal people,” you may ask? Absolutely! Although they seem like an alien species at times, dietitians are in the business of food because they truly love food — all types of food! And believe it or not, they even have cravings! But alas, like all of us, they realize that giving into them too often is not a healthy habit. Posted Sep 07 2007, 12:57 PM by 20/20 Lifestyles Filed under: Dietitians

• Banging Out a Good Breakfast

  We all know that breakfast is the most important meal of the day. Research has shown that starting your day with breakfast can improve test scores, help you to eat less throughout the day and even increase your metabolic rate! But, not all breakfasts are created equal, and at times, coming up with easy breakfast options (that have protein to boot) can be quite a challenge. Here are a few breakfast options (all 20/20 dietitian approved!) that are between 300-400 calories, contain protein and healthy carbs and can help your entire family get the morning started on the right foot. Breakfast Burrito Easy Omelet and Fruit 1 large wheat tortilla (or 2 small) 3 oz deli ham 1 oz low fat shredded cheese * Roll together, microwave for 45 seconds, enjoy! ½ cup egg substitute 1 oz low fat shredded cheese ¼ cup chopped veggies (optional) 1 cup fruit * Microwave or pan fry eggs in cooking spray- add cheese and veggies. Have fruit on the side. Cascade Cottage Cheese Cereal Power 6 oz Lemon Cascade yogurt 3/4 cup low fat cottage cheese 1 Tbsp slivered almonds * Mix together and enjoy! 1 oz dry cereal w/3+gm Fiber 1 cup low fat milk 1 scoop whey or casein Protein powder * Purchase protein powder that is dissolvable in liquids. Mix the powder into the milk and pour over cereal. Ham and Oats English Sandwich 1/3 cup dry oatmeal 1/3 cup low fat milk 1/3 cup water 1 Tbsp honey 1/2 tsp cinnamon 2 oz canadian bacon *Mis cereal, milk, water, honey, & cinnamon into large bowl. Microwave or pan fry ham, eat on the side. 1 whole wheat English muffin 1 soy sausage patty (Morning Star) 1 slice Kraft 2% cheese *Toast muffin and heat sausage. Place in muffin and add cheese. Fruity Cottage Cheese Shake it up! 1 cup fruit (fresh or in light syrup) 1 cup low fat cottage cheese * Mix together and enjoy! Don't forget the 20/20 protein shake with 1/2 cup fruit and 1 Tbsp peanut butter makes a complete and great breakfast! Posted Sep 07 2007, 12:53 PM by 20/20 Lifestyles Filed under: Breakfast

• Eating Right on Vacation

  Use these helpful hints from 20/20 Lifestyle dietitians to help keep on track while traveling or on vacation. Buy bottled water in the airport before you get on the plane. Tuck healthy snacks into your purse/bag for emergency options (i.e., turkey jerky, nuts, whole wheat peanut butter pretzels, and 20/20 protein bars). Focus on fruits & vegetables on your trip – people tend to eat less of these while on vacation! Have a plan for how to handle the bread at the table, the free flowing alcohol and the calorie-rich desserts. If eating regular dressing on your salad, use the fork trick. Lightly dip the fork in the dressing and poke the salad. Start with hot tea or a broth-based soup to help slow your eating pace. Good soup choices are minestrone, black bean, chicken vegetable, or miso. If you must have dessert, see if anyone will share it with you. Posted Sep 07 2007, 12:50 PM by 20/20 Lifestyles Filed under: vacation, eating right