SoCal Nutrition and Welness Blog

Keep Your Workouts Fresh

nospam@example.com (Janice Dada) — Wed, 01 Feb 2012 05:47:11 +0000

Even the most dedicated exercisers get bored with their workouts. And you can imagine that if your mind is getting bored with your workouts, so is your body. It is important to continue to mix things up by using different pieces of equipment, training techniques, tempos, sequences and more. Follow the ten suggestions below to maximize your workouts and keep your exercises fresh.

1. First and foremost: continually switch up your exercises. It's easy to get comfortable doing the exercises you are most familiar with but it's important to try new ones. After about four weeks of doing the same exercises your body adapts and you begin to plateau. Another option is to take your workouts outdoors. After all, we do live in sunny Southern California!

2. Second: try different equipment. Don't get in the rut of using exercise machines all the time. Try exercises using barbells, dumbbells, resistance bands, fitness balls, kettlebells and others. You may also want to try different equipment and exercises by attending group exercise classes such as spinning, Pilates, yoga, TRX/Kettlebells, and other resistance training classes.

3. If you’re accustomed to doing straight set training (doing one exercise for several repetitions, resting, and then doing another set of the same exercise) then try circuit training. Circuit training requires you to perform a series of exercise moves targeting different muscle groups one right after the other with little to no rest between exercises. Circuit training maximizes your workouts by allowing you to train another muscle group while you’re waiting for the others to recover instead of just sitting and waiting. Ultimately, it allows you to burn more calories, keep your heart rate elevated, and incorporate more exercises in a shorter amount of time.

4. For the more advanced, try a superset program. Supersetting is a workout technique in which you do two exercises, one after the other, with no rest in between. The exercises can be for the same muscle group or two different muscle groups, depending on your goals. They can even be completely different activities (e.g., a strength exercise followed by a cardio exercise). An example of this would be leg curls (for your hamstrings) followed by leg extensions (for your quadriceps) or doing chest presses followed by pushups (both work the chest). Supersetting can save time, add intensity, and help you bust through weight loss plateaus.

5. An additional option is altering the order of exercises. Simply changing which exercise you do first, last and in the middle can have big results on the effectiveness of your routine. Or you can combine different muscle groups that you usually don’t do together on the same days. For example, say you usually do agonist and antagonist (opposing muscle) workouts, meaning you work out your chest and back on the same day, you could switch to doing primary and secondary workouts. Primary and secondary workouts are when you work out the primary muscle. For example you can work out the chest and then do an exercise that would work out the chest’s secondary mover, your triceps. This way you give that secondary muscle an extra workout. You can also apply this to the back and biceps, where the back is the primary mover and the biceps are the secondary.

6. Next, change the intensity. If you normally push yourself to lift weights that fatigue you quickly (less than 8 reps), try lowering the weight size and increase the number of reps. Every four weeks you can switch your intensity level back and forth, going from heavy weight and less reps to lighter weight and more reps. However, always keep in mind you should be selecting the correct amount of weight so that you are barely able to finish your last two reps of whatever your rep goal is without breaking form.

7. Alter the speed of your training technique. A typical exercise might require 8 seconds to perform a rep. To change that up you may try 15 seconds per exercise. By changing the tempo you allow your muscles to focus on different stages of contraction, concentric, isometric, and eccentric. Concentric, when the muscle shortens and contracts, isometric, the peak of the contraction where you hold stable, and eccentric, decelerating a weight, or lowering a load gently rather than letting it drop.

8. Change up your workout frequency. Try increasing from 2 to 3 days per week or even the days and times you do your workouts. It may sound strange, but your body will respond to a change in the time of day or day of the week. Overall, it's about constantly confusing our bodies so we never hit that plateau we all hate so much, this is also known as muscle confusion. If that means switching the days and times you do your workouts then try it.

9. Don't ignore your rest and recovery time. Sometimes you'll want to keep your rest time between sets to a minimum and other times you may want it to be as much as 1-2 minutes. Also, some weeks you may want to allow for several days of recovery between workout sessions and others may only need 48 hours.

10. Most importantly, ask for help. To push yourself to your potential, you may want to occasionally try the assisted training technique. This requires you have a spotter who assists you to perform an additional 2-4 reps when you think you have reached your limit. Feel free to ask any personal trainers or weight room attendants if you need a spotter, that’s what they are there for.

If you are unsure of what exercises you should be doing to continually challenge your muscles and reach your maximum potential I encourage you to enlist the help of your local gym.

~Written by Personal Trainer Jacque Scaramella

Meet Our New Dietitians!

nospam@example.com (Janice Dada) — Tue, 24 Jan 2012 18:15:33 +0000

I am excited to announce that SoCal Nutrition & Wellness has two new Registered Dietitians on board! Please join me in welcoming Tina DePizzo and Katy Dyer to the practice. You can read more about Tina and Katy's background here. To schedule an appointment, please utilize our new scheduling feature.

Intuitive Eater's Holiday Bill of Rights

nospam@example.com (Janice Dada) — Fri, 16 Dec 2011 04:44:41 +0000

Intuitive Eater's Holiday Bill of Rights -- by Evelyn Tribole, MS, RD

What if peace on earth could begin at the dinner table? Imagine experiencing an inner peace, free from incessant worry about what to eat. It's hard to enjoy the holidays when you are preoccupied with eating or worried about what to say to relatives who have an annual tradition of telling you what and how to eat.

Consider your Intuitive Eating Bill of Rights, as we enter the holiday season, to help you foster inner peace with food, mind and body.

1. You have the right to savor your meal, without cajoling or judgment, and without discussion of calories eaten or the amount of exercise needed to burn off said calories.

2. You have the right to enjoy second servings without apology.

3. You have the right to honor your fullness, even if that means saying "no thank you" to dessert or a second helping of food.

4. It is not your responsibility to make someone happy by overeating, even if it took hours to prepare a specialty holiday dish.

5. You have the right to say, "No thank you," without explanation, when offered more food.

6. You have the right to stick to your original answer of "no", even if you are asked multiple times. Just calmly and politely repeat "No, thank you, really."

7. You have the right to eat pumpkin pie for breakfast.

Remember, no one, except for you, knows how you feel, both emotionally and physically. Only you can be the expert of your body, which requires inner attunement, rather than the external, well-meaning, suggestions from family.

DISCLAIMER: The information is intended to inform readers and is not intended to replace specific advice from a health care professional.

Laughter Yoga

nospam@example.com (Janice Dada) — Thu, 01 Dec 2011 23:21:40 +0000

The "Joy Cocktail"

Laughter is used as a form of expression to show the happiness you are feeling to those around you, but there may be more to laughing than simply displaying an emotion.

Laughter Yoga is rapidly sweeping our nation as a popular exercise routine. Why are so many people choosing to laugh their way through thirty minutes or more of heart pumping activity? Because it feels good! Laughter Yoga incorporates laughter (of course) with the traditional breathing techniques practiced in yoga generating an overwhelming feeling of energy to its participants. Dr Kataria, founder of the first Laughter Club in India claims that Laughter Yoga does much more than just make you feel good. Laughter Yoga:

Reduces Stress. Laughter is expected to reduce the level or cortisol (a hormone released during times of stress).
Improves Moods. After just minutes of practicing Laughter Yoga, the body releases endorphins or "feel good" hormones.
Strengthens Immune System. Laughter may increase the number of cells that help fight viruses.
Is a great cardio workout. One minute of laughter is equivalent to the cardiopulmonary effects of 10 minutes of jogging.
Increases Oxygen Supply. Laughing combined with the deep breathing practiced in yoga brings more oxygen into your lungs.

Whether or not Laughter Yoga is the new defense against poor health, laughing feels good! So put on your tracksuit, breath in deep and laugh out loud!

Click here to find a laughter yoga practice near you!

Reference: Kataria, Madan. Received 2011. Laughter Yoga.

Cranberry Apple Chutney

nospam@example.com (Janice Dada) — Thu, 24 Nov 2011 07:13:36 +0000

This recipe is one of my all-time favorites for Thanksgiving. It's delicious spread on turkey the day of Thanksgiving, but also makes great leftovers mixed with some Greek yogurt or on cheese with a cracker. Plus, it can be packaged up in cute jars and given as host/hostess gifts. Enjoy!

Build Strong Bones!

nospam@example.com (Janice Dada) — Tue, 01 Nov 2011 06:34:14 +0000

1 in 5 women will eventually suffer from Osteoporosis. Over time the body loses it's ability to replace bone, causing bones to become weak and brittle. While osteoporosis can be genetic, there are a number of dietary and lifestyle factors that can effect the rate of bone loss. Here's what can help:

30 minutes of exercise each day. Be sure to include weight-bearing exercise to help stimulate the body to make new bone. Weight bearing exercise includes aerobics, climbing stairs, dancing, jogging, running, tai chi, or yoga.
Consume plenty of calcium and vitamin D. Calcium deficiency may cause your body to break down bone, increasing bone loss, in order to obtain this necessary nutrient. Vitamin D affects calcium's ability to travel throughout the body.
To obtain more calcium, try eating low-fat or fat-free dairy products, calcium fortified juices and soy products. Just 3 servings of dairy daily will help you meet the daily 1000 - 1200 mg calcium requirement.
Getting enough Vitamin D is easy; just sit outside for 10-20 minutes each day! However, if you are deficient in vitamin D your needs will be much higher. See this blog post on vitamin D for more for more information on this crucial nutrient.
Avoid alcohol, soda and smoking. All of these have been linked to increased bone loss and bone brittleness.

Worried you might be at risk for osteoporosis? Doctors can easily test bone density and potential risk by measuring a small part of one or more bones via x-ray (DEXA scan). Early detection allows for time to slow down the effects of bone loss.

Blog Post Written by: Marguerite Jones, Cal State Fullerton, Health Science Intern

October is Breast Cancer Awareness Month

nospam@example.com (Janice Dada) — Wed, 26 Oct 2011 22:02:13 +0000

Nutrition and the Fight for the Cure

There is no miracle food, treatment, or supplement on the market that will prevent cancer. However, regular exercise combined with a healthy diet low in fats and high in vegetables and fiber is suggested to reduce the risk of breast cancer. Healthy eating boosts the immune system, helps control side effects from cancer treatments and even aids in the treatments' effectiveness. Here is what we know to be beneficial for breast cancer prevention:

Maintain a healthy body weight. In addition to aiding in breast cancer prevention, research has shown that women with breast cancer who maintain a healthy body weight have a better chance of survival.
Eat 5 or more cups of fruits and vegetables a day. Fruits and vegetables provide essential nutrients and phytochemicals which protect the body from cancer-causing free radicals.
Limit your fat intake to less than 30% of your total daily calorie intake. Choose heart healthy fats such as olive oil, canola oil, and avocado when consuming fat.
Consume foods high in omega-3 fatty acids. Good sources of omega-3 include fatty fish such as salmon, walnuts, canola oil, and flaxseed.
Avoid trans fats and limit red meats and smoked foods.
Eat a balanced diet including whole grains, nuts and beans. Make an appointment with a Registered Dietitian to find out what a healthy diet looks like for you.
Stay active. This will help in maintaining proper body weight and a strong immune system.

Blog Post Written by: Marguerite Jones, Cal State Fullerton Health Science Intern

Little Green Giants

nospam@example.com (Janice Dada) — Thu, 13 Oct 2011 06:47:49 +0000

If you think Brussels sprouts look like mini cabbages, that's because they are from the same family! Originating in Belgium, these little veggies pack a healthy punch by providing antioxidants, fiber and key nutrients like Vitamins C, A, E and K.

Brussels sprouts are available year-round, but peak season is from September to mid-February. There are a number of ways these nutritious veggies can be prepared to create a tasty side dish for any meal. Try this recipe (one of my personal favorites, from the Food Network):

1 lb brussel sprouts
2 tbsp olive oil
1 tbsp minced garlic
1 tsp dry mustard (Any mustard works here. Just mix it in with the olive oil before adding to the sprouts)
1 tsp smoked paprika
1 tsp salt
1/4 tsp black pepper

To prepare the Brussels sprouts, cut the stems off and toss away any discolored leaves. Next, place the sprouts in the microwave on high for 3 minutes. Add the oil, garlic, mustard, paprika, salt and pepper and allow to cool. When they are cool enough to handle, place the Brussels sprouts on skewers leaving a little space in between each one and place on the grill at medium heat. Cover and cook for 5 minutes before turning and cooking for another 5. Toss in the leftover oil mixture before serving.

ENJOY!

Blog Post Written by: Marguerite Jones, Cal State Fullerton Health Science Intern

Source: Foodnetwork.com, Alton Brown. 2011. Grilled Brussel Sprouts.

Food Scales: necessary or not?

nospam@example.com (Janice Dada) — Fri, 29 Jul 2011 01:57:02 +0000

I was asked that very question by a writer for Today's Dietitian magazine. The article is in the August edition and can be viewed here. Please let me know your thoughts on the matter! Do you use them--why or why not?

Cauliflower Orecchiette with Red Pepper, Basil, & Parmesan

nospam@example.com (Janice Dada) — Fri, 22 Jul 2011 02:08:23 +0000

I've been meaning to share this recipe from Yoga Journal Magazine for a few months now. It was so easy to make and really tasty! If you make it, let me know how you liked it.

Cauliflower Orecchiette with Red Pepper, Basil, and Parmesan

Makes 6 to 8 Servings

Ingredients:

2 teaspoons kosher salt
1 head cauliflower (about 2 pounds)
1 pound orecchiette or farfale pasta
3 tablespoons olive oil
2 tablespoons minced garlic (about 6 medium cloves)
½-1 teaspoon crushed red pepper flakes
1-1 ½ tablespoons chopped fresh basil
½ teaspoon freshly ground black pepper
1 cup freshly grated Parmesan cheese

Directions:

1. Fill a large pot about ¾ full with water, add 1 teaspoon of the salt, and bring to a boil. Meanwhile, cut the cauliflower florets away from the core and add them to the boiling water. Cook just until cauliflower is fork-tender, 5 to 7 minutes. With a slotted spoon, remove the cauliflower and drain in a colander. When the water comes back to a boil, stir in the pasta and cook until it is al dente, 10 to 12 minutes.

2. While the pasta cooks, heat the oil in a large, deep skillet over medium heat just until it begins to shimmer. Add the cauliflower and, with a spatula or wooden spoon, break the florets into bite-sized pieces roughly the same size as the pasta. Cook, stirring, just until the florets begin to brown, 3 to 4 minutes. Add the garlic and cook until fragrant and beginning to brown, 1 to 2 minutes.

3. Drain pasta, reserving 1 cup of the cooking water. Add the orecchiette, cauliflower, and garlic to the pot and mix well. Add the crushed red pepper flakes, the basil, the remaining 1 teaspoon of salt, and the pepper, and then toss. Add the cheese and toss again. If the pasta doesn’t look saucy enough, spoon in a little of the reserved pasta water, toss one last time, and serve right away.

Keen on Quinoa

nospam@example.com (Janice Dada) — Mon, 13 Jun 2011 05:39:14 +0000

Once only found in local health-food stores, Quinoa (pronounced KEEN-wah) is now becoming more mainstream as this little seed is more frequently popping up as a side dish or salad topper. While used as a grain, quinoa is actually the seed of the Chenopodium plant, a relative of leafy green vegetables. Quinoa is native to South America where the Incas called it the “mother grain” due to its ability to sustain their warriors.

What makes quinoa so great?

Quinoa is the only “grain” considered a complete protein. This means that it contains all nine of the essential amino acids. Additionally, quinoa is an excellent source of manganese, magnesium, phosphorus, and fiber. It is also a good source of iron, zinc, copper, and some of the B-vitamins. The fiber and protein content of quinoa make it a good choice for those trying to lose weight because it will keep you feeling fuller longer than something such as white rice with minimal fiber and protein. Quinoa is also easy to prepare taking only about 15 minutes to cook. Its versatility is vast so try it as a savory side, in soups or salads, or even sweeten it for a dessert.

Try this easy quinoa recipe: Quinoa Salad with Apples & Almonds (from Disney FamilyFun Magazine)

Ingredients (serves 6)

1 cup quinoa, rinsed
2 cups water
2 Tbsp honey
¼ cup lemon juice
½ tsp salt
3 Tbsp olive oil
1 cup diced tart apple, such as Granny Smith
1 cup finely chopped celery
1/3 cup golden raisins
1/3 cup finely chopped parsley
½ cup sliced almonds

Procedure:

1. In a medium-size saucepan, combine the quinoa and water, then bring them to a boil. Reduce heat and simmer, covered, until the quinoa is tender and the water is absorbed, about 15 minutes. Transfer the quinoa to a large bowl, stir, and let cool completely.

2. In a small bowl, whisk together the honey, lemon juice, and salt. Gradually whisk in the oil until blended.

3. Add the apple, celery, raisins, parsley, and almonds to the quinoa and toss the ingredients well. Add the dressing and toss once more to coat the salad. Serve at room temperature.

Nutritional Analysis: (per serving):

Calories: 187, Fat: 9.2 grams, Saturated Fat: 1.1 grams, Sodium: 161 mg, Protein: 4.6 grams, Carbohydrate: 22.8 grams, Dietary fiber: 3.1 grams

This Blog Post Written by: Vanna Shute, Cleveland Clinic Dietetic Intern

California Avocados

nospam@example.com (Janice Dada) — Mon, 30 May 2011 23:04:54 +0000

Mmmm, the California avocado, put on everything from omelets to salads to sushi and even in shakes. Avocados were first introduced to California in the late 1800s and their popularity has been growing ever since. Avocados may have gotten a bad rap for being a high fat food, but perhaps the type of fat in avocados should be more emphasized. Monounsaturated fat, the predominant fat in avocado, may help reduce bad cholesterol levels in the blood, thereby reducing the risk of heart disease. The key is moderation. The American Heart Association recommends replacing saturated fats and trans fats with monounsaturated fats.

1/5 of a medium avocado contains approximately: 50 calories, 4.5 g total fat (0.5g saturated fat, 0.5 g polyunsaturated fat, 3 g monounsaturated fat)

Additionally, avocados are nutrient-dense, as they contain many vitamins and minerals including potassium, vitamin E, vitamin K, B-vitamins, and more. Luckily for us, avocados are in peak season spring through fall, so now is the perfect time to pick up this savory fruit and enjoy!

While Hass avocados are the most predominant variety, there are many more types grown here in California. Click here to learn more.

This Blog Post Written by: Vanna Shute, Cleveland Clinic Dietetic Intern

Building Community in the Garden

nospam@example.com (Janice Dada) — Wed, 25 May 2011 06:49:48 +0000

Join Urban Farmer Eugene Cooke on Saturday, June 11th from 11:00am to 1:00pm for ‘Building Community in the Garden’ at the Center for Living Peace! In this workshop, you will learn how to:

Build community through ideas like neighborhood
See open spaces in your city in a different light
Use plants to reclaim space for the public good
Organize your own network for neighborhood food sharing
Experience the joy of Community Supported Agriculture

Eugene Cooke has been growing food and developing creative, community partnerships for over a decade. He believes that artistic expression and sustainable living are the keys to vibrant social systems. Working as an employee with national non-profits and schools inspired Eugene to create ‘gebsite.com,' which helps people grow their own food at homes, schools, churches, community centers and parks. Eugene has assisted in developing gardens and mini-farms in California, Georgia, Washington D.C., Oregon, Florida and Kenya. He has been teaching visual art, environmental and agricultural science to children and adults for over 10 years.

To learn more and sign up, please visit: http://goodhappens.org/e/3075 The class will at the Center (4132 Campus Drive Irvine, CA 92612), for a fee of $22 (with a $12 student discount). Interested parties can contact Sabrina Talukder at stalukder@goodhappens.org with questions.

Pesticide Free versus Organic: What’s the difference?

nospam@example.com (Janice Dada) — Thu, 12 May 2011 05:48:19 +0000

With all the labels on produce these days, it can be difficult to differentiate what they mean and what you’re really purchasing. This guide may help clarify things:

Organic: a way of growing and processing food that prohibits the use of most conventional pesticides, petroleum-based fertilizers, genetically modified organisms, and irradiation. Animals are raised on organic feed and are not given antibiotics or growth hormones, and they must have access to the outdoors. For foods to display the USDA Organic symbol, the product must be produced, processed, and certified in accordance with the Organic Foods Production Act (OFPA) and the National Organic Program (NOP).

Pesticide-Free: food that was grown without the use of synthetic pesticides. There is no national regulation of this term. Farmers may use this term if their farm is not organic-certified or is too small to afford the certification process. It also may be used if the food was grown in accordance with some organic standards (such as no pesticides), but not others.

Other helpful terms:

Locally grown: product grown in the local area. Unfortunately, this definition can vary widely for example, Wal-Mart considers a product “local” if it's grown in the same state as it's sold. Whole-Foods considers local to be anything produced within seven hours of one of its stores. Truly local foods support the local economy and are better for the environment because they aren’t trucked as far.
Natural: this term applies only to meat and poultry. According to the USDA, natural means the product contains no artificial ingredients or added color and is only minimally processed. Minimal processing means that the product was processed in a manner that does not fundamentally alter the product.
Sustainable Agriculture: a way of raising food that is healthy for consumers and animals, does not harm the environment, is humane for workers, respects animals, provides a fair wage to the farmer, and supports and enhances rural communities.
Seasonal: Refers to the times of the year when a food is at its peak. Purchasing foods in season (and locally) ensures the food reaches you in the least amount of time after being harvested and requires minimal processing, if any. The thought behind seasonal produce is that it is fresher, tastes better, and is more nutritious.

Happy shopping! For more information, refer to the following sites:

This Blog Post Written by: Vanna Shute, Cleveland Clinic Dietetic Intern

Summer's Bounty: Strawberries

nospam@example.com (Janice Dada) — Sat, 07 May 2011 02:53:16 +0000

Add to your Cart: Strawberries
Strawberries are in season in southern California now through October. These delicious berries are full of fiber, Vitamin C, potassium, and many other important nutrients, including phytonutrients (natural plant chemicals that may help protect against cancer, macular degeneration, and heart disease). However, strawberries are one of the most pesticide-laden fruits, if they are not grown organically. So when choosing to purchase strawberries, the extra money put toward the organic version is well spent. Click here to see other fruits and veggies that are worth the extra cost for organic.

Recipe of the Month: Vanilla-Berry Yogurt Parfait
This parfait makes a great breakfast or post-workout snack. It's quick, easy and satisfying. Plus, it contains an excellent source of protein, calcium, fiber, probiotics, and whole grains. Enjoy!

Ingredients:
- 5-6 oz low-fat or nonfat vanilla Greek yogurt, such as Trader Joe's
- 4 large strawberries, sliced
- 1/4 cup blueberries
- 1/4 cup low-fat granola
- 15 almonds, sliced

Directions:
Place granola, nuts, and berries on top of yogurt (or layer as shown in the photo) and enjoy!

Nutrition Facts:
Calories: 373
Carbohydrates: 54 grams
Fiber: 6 grams
Protein: 19 grams

Have a recipe you'd like to improve? Submit your favorite recipe(s) for a nutritious makeover today!