Festive Fitness: 5 Hints for Holiday Parties
November 26, 2008

By: Jean Jitomir RD, PhD(c)

1. Inform the event host if you have specific dietary needs tactfully and in advance.

Let a holiday host know in advance if you are sticking to a certain diet or if you have special restrictions, like allergies. It's better to make the person preparing food aware ahead of time rather than refusing to eat anything upon arrival. Offer to prepare your own food or help with food preparation to make yourself useful and ensure that some of the food fits your needs.

2. Just toss the stale cookies!

This applies to pies and holiday candies too!  Even if they're not fresh, you may consume them if they are right within reach. At parties, remember to focus on time spent with family and friends.  After all, the dessert table isn't really the purpose of the season!

3. Have lean protein, fruit and cut veggies ready to eat! Bring the token veggie platter to parties and fill up on rabbit food first.

Healthy alternatives need to be available to choose the healthy food! Be proactive and ensure that you have plenty of fresh, prepared produce on hand!

If you really need something sweet, bring a few pieces of hard candy and have one if the urge strikes. They are only 20 Calories and will last far longer than a cookie!  Also, you may choose to have only one portion of your favorite holiday dessert, bypass the sweets that you don't really love.

4. Think of yourself as a role model for relatives that want to live healthier.

If people can see you sticking to a healthy eating plan, it may give them more motivation. Tune out naysayers and stick to your goals!

If you have a relative who has been seriously interested in exercising, get bundled up and go for a walk or a sledding adventure. Show your loved one that fitness is a lifestyle that should begin before the New Year and continue indefinately!

5. Change your gym schedule so that it works during this time period.

If you typically work out in the very late afternoon or early evening, that's prime party time during the holidays-- you may want to consider shifting to morning workouts for a few weeks to ensure that exercise is regular throughout this busy season.  By planning ahead and shifting to morning workouts you can stay fit and keep your social schedule. 

Give yourself the time to treat your body well--it will thank you!

Fajita Chicken Thighs with Garlic and Lime
November 12, 2008

By: Jean Jitomir, RD, PhD(c)

A boneless, skinless 4 oz chicken thigh* has only 110 Calories and 4 grams of fat, compared to 100 Calories and 1.5g of fat in a skinless breast*. The other ingredients in this recipe add a lot of extra flavor, but not a significant amount of calories, while the little extra fat in the thighs keeps the dish moist-- enjoy!

Ingredients
2 cloves pressed garlic
3 teaspoons ground cumin
1 teaspoon dried oregano
½ teaspoon salt
¼ teaspoon black pepper
3 tablespoons fresh lime juice, divided
2 lbs chicken thighs, skinned, cut into bite-size pieces
¼ cup fat-free, less-sodium chicken broth
1 tablespoons honey
¼ cup chopped fresh cilantro
2 lime wedges

Instructions
1. Combine first 5 ingredients in a small bowl; stir in 2 tablespoons juice.
2. Stir spices into chopped chicken.
3. Heat large skillet on medium heat; spray with cooking spray
4. Place chicken in the skillet and cook until well browned on all sides; do not burn!
5. Combine 1 tablespoon juice, chicken broth, and vinegar; pour over the chicken.
6. Continue to cook until no longer soupy .
7. Remove chicken from heat and stir in cilantro; serve with lime wedges.
8. Add to tortilla for fajitas, if desired

*Assume chicken is measured raw; 8 total servings. I've also used 1/2 thighs and 1/2 breast for this recipe for a little compromise.

Jean offers nutrition coaching for weight loss, muscle gain, or any of your personal goals at her office in the Alico building in downtown Waco, TX right in the heart of central Texas. She also offers personal training services at Ironhorse gym on the corner of Franklin and 17th, which is also very convenient to downtown Waco. Contact information can be found on her personal website.

HEALTH--6 Ways to Nourish the Body with Food!
November 05, 2008

By: Jean Jitomir RD, PhD(c)

1. Holistic

Food choices should be “close to the source,” which means that they should be mostly unprocessed. For instance, fresh turkey breast is a holistic food; 96% lean turkey deli meat is not. Even though the deli turkey is lean, it has been through a factory, exposed extensively to preservatives and chemicals; hence, it is not the best choice for your body.

In like manner, grains like brown rice and old-fashioned rolled oats are healthy, but 10-minute brown rice and instant oatmeal are weak choices. The carbohydrates need to be included in your diet, but it is essential to get them in a whole form!

In terms of fruits and vegetables, fresh and frozen, with no sugar or salt added, are good options.

Low-fat, no salt added cottage cheese = good; Velveeta = bad

2. Equilibrium in nutrients and food groups

Nutrients include all food components that are required to keep your body healthy and alive. Vitamins and minerals are nutrients, as are carbohydrate, fat, and protein. It is important to ensure that a minimal amount of all nutrients are taken over the long term. As a very general rule of thumb, you need the following as a minimum in your diet: 125g carbohydrates (the minimum required by organs); 0.5g protein/lb body weight (just a little about the current RDA); about 35g fat (consisting mostly of unsaturated fats). Your diet will likely include even more carbohydrates, protein, and fat, but the point is that a healthy diet does not eradicate any given component!

Eat a variety of foods and colors to ensure dietary equilibrium. A mark of a healthy diet is one that does not restrict specific kinds of food groups. For instance, grain, dairy (low-fat), nuts, and meat (lean) are all good to eat. Highly processed packaged and fried foods don’t really fit into a group, so they should not make up a significant part of your diet!

3. Adequate Volume and Calories

Nourishing a healthy body and/or building muscle requires adequate calories. The brain receives signals based on the dietary energy level and content, which, in turn, affects immune function, hormone release, and countless bodily functions.

Your body will give you several warning signs if you dietary energy level is too low. For example a sudden drop in heart rate, feeling freezing cold all the time, brittle hair and nails, aging quickly and exceedingly dry skin all may indicate that you are being too restrictive. In this case, your efforts to loose weight or become healthier are completely counter-productive because your body is trying desperately to conserve fuel; i.e. your metabolism is moving a crawl and your calorie-burn is low. Eat enough energy to build yourself and maintain the stamina needed for an action-packed life!

4. Loaded with Energy Early in the Day

Studies prove that breakfast eaters are less likely to be overweight. Also, “breaking the fast” is important to maintain lean mass; eating is the first thing on my mind when I wake up!
In general, I tend to have about ½ to 2/3 of my daily calorie intake eaten by the end of my “lunch” meal.

5. Timed Properly

Eating one colossal meal per day is unacceptable; many people follow this pattern; skip breakfast; muffin at lunch; enormous unhealthy dinner. This method is a recipe for guaranteed failure.

Some nutritionists believe that everyone needs 6-8 “meals” per day. This rule is kind of silly; different people respond better to different eating frequencies. I personally do eat 6-8 mini-meals per day; however, some people have enough trouble eating four times a day.
In short, you need to eat balanced meals containing protein, carbohydrate, and fat, which are spaced evenly apart, at several times points during the day. Protein and carbohydrate give the body anabolic signals, which will help you maintain lean mass as you go throughout your day; fat is needed to absorb all fat soluble vitamins (A, D, E, K) and at least 5-10g should be taken in at each meal.

6. Hits the Spot

Some people “eat to live.” But that sure doesn’t describe me! Food should not be selected purely based on function. To some extent, eating whole, natural foods is an acquired taste, but you will develop the taste for it! So experiment and find healthy foods that are satisfying to you!

Also, some foods have no real redeeming nutritional value, but are still important to have every now and then for satisfaction (e.g. my occasional DQ splurge)!

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Healthy eating habits are not developed overnight, so try every day to eat what is best for your body. In time, healthy eating will be intuitive and enjoyable!

Get Beefy! High-Protein, Low-Fat Meat Options
October 31, 2008

Artificial Sweeteners--Sweetly Sinister?
October 22, 2008

By: Jean Jitomir PhD(c), RD

Hi Jean,

Just wanted to see what your take is on the artificial sweeteners that seem to be in just about everything out there these days. I lost over 100 lbs last year and the diet drinks etc..definitely played a huge part in controlling my calorie intake. But I just completed a certificate as a Nutrition and Wellness Specialist as well as a Personal Trainer and the info I rec'd about artificial sweeteners was eye opening to say the least! I have totally eliminated every trace of Splenda and any product with aspartame from my home and refuse to consume it. A sort of cleansing if you will and maybe feeling a placebo effect but I feel fantastic and more lean than before. What do you think ? Should people who are trying to look the leanest and best they can benefit from this type of body cleansing ?
JM

This is an interesting question and one that frequently finds its way to my inbox. Please refer to my blog here about artificial sweeteners in general and where you can find them.

I have seen a whole bunch of websites with anecdotal reports that sweeteners cause headaches, seizures, etc.  But these claims are not usually supported in research or real evidence. If negative claims were well-supported, aspartame would not be in the market. I believe this because there are many other good-tasting economical artificial sweeteners on the market and the food industry is not dependent on aspartame exclusively.

That said, credible people have made the claim that some artificial sweeteners are hazardous or just not optimally healthy. Also, they are typically packaged with highly processed and chemical-saturated foods, which are wise to avoid. For instance, dark sodas have excessive phosphorus, which may have negative effects on bone health. Also, artificial sweeteners are packaged in hot chocolate mixes, highly processed diary, cereals, bars and other items, many of which are not labeled as "diet." Generally speaking, highly processed food and beverage should be avoided. If you eradicate artificial sweeteners from the diet, you may be cutting out a lot of other "junk" type food, which could make you feel and look leaner.

Also, eating high amounts of artificial sweet products may cause you to develop an extreme sweet tooth, so some people satisfy their sweet cravings with a small hard candy instead of copious amounts of Splenda in the coffee ;-)

On the other hand, a credible and academic article entitled "Aspartame and its Effects on Health" was published in the British Medical Journal. It's a good read if you're concerned about the scientific stance on aspartame.

If you are looking at a site that highly anti-artificial sweeteners, look at what the authors may be selling on the site. Are there teaser articles and a link to a book that tells you the "full story?" Are there links to buy natural Stevia products instead? Every "expert" needs a niche or an angle--artificial food additives are an easy target. Commercial interests often sit behind extreme and sensational viewpoints and those commercial influences are important to consider when you make your own decision about products like artificial sweeteners.

In terms of my own use, I limit aspartame and use Splenda and saccharin a little more freely. I eat very few processed foods, so the bulk of my artificial sweeteners come straight from some kind of packet. I will typically have Splenda or Sweet N' Low Brown in my oatmeal and coffee in the morning, and I often won't have it again for the rest of the day. I cut my diet soda back to about 1-2 can/month about 6 months ago to limit the dye and acid exposure on my teeth. As mentioned in the article references above, you can prevent yourself from getting too much of any one sweetener by using a "cocktail" approach to sweetening.  For example, instead of using three yellow packets, use one yellow, one pink, and one blue.  I think this tastes a little better and it's less overkill on one kind of sweetener!  Generally, artificial sweeteners can be very useful for appeasing a sweet-tooth as long as your diet, on the whole, is healthy and unprocessed.